When Is the Best Time To Take Collagen?
Some supplements are pretty picky about when you take them. For instance, you should never take zinc on an empty stomach, and some forms of magnesium are best taken at night so you don’t fall asleep at your desk.
It’s only natural to wonder if similar rules apply to other supplements, like collagen. Read on to learn more about collagen and when to take it so you can experience the best results.
What Is Collagen, and Why Do People Take It?
Collagen isn't just a buzzword on beauty blogs and supplement bottles. It’s the most abundant protein in your body, acting as the literal glue that holds everything together, including your skin, bones, joints, and even the lining of your gut.
Types I, II, and III collagen are the major types you’ll find, and each has its own specialty. Type I mainly works in the skin, Type II in your cartilage, and Type III in your connective tissues.
As you age, your collagen production slows down, starting as early as your mid-20s. By the time you hit your 40s, your body is making significantly less, which can lead to fine lines, stiff joints, and weaker hair and nails.
That’s why collagen supplements have become so popular, with promises of vibrant skin, gut health, and joints that don’t sound like creaky floorboards. But remember, supplements don’t add collagen.
Instead, they give your body the building blocks (like amino acids glycine, proline, and hydroxyproline) it needs to make its own. The key is knowing when and how to help your body absorb and use those building blocks efficiently.
When Is the Best Time To Take Collagen?
So, when should you take collagen in order to see the best results? Ultimately, it does the same thing in the body no matter when you take it. However, taking it at different times can have different effects on your routine.
Morning
Taking collagen in the morning is a popular option, especially if you're using it to support skin health and gut function. Research shows collagen peptides can help support skin elasticity and hydration over time, and pairing them with your morning dose of vitamin C (think orange juice or a supplement) can give them a solid boost. Morning is also a great time for those dealing with leaky gut or general digestive drama to start the day off strong.
Plus, slipping collagen into your coffee or matcha is peak routine efficiency. One scoop, a quick stir, and you’ve already checked a couple of your wellness boxes for the day. Consistency is key, so if you’re the kind of person who forgets to take supplements later in the day, the morning window may just be your collagen sweet spot.
Pre-Workout
So, you’re a gym rat, or at least a reluctant participant in a Tuesday bootcamp class. Either way, there’s solid reasoning behind taking collagen before you work out.
One study found that taking 5g of collagen with vitamin C about an hour before exercise helped support tendon function in active women. This means collagen can help encourage your joints and connective tissues, which are seriously underappreciated when it comes to most workout routines.
Collagen may also support post-workout muscle recovery thanks to its high glycine content, which plays a role in creatine synthesis. If you decide to do it this way, try to time your collagen about 30 to 60 minutes before your sweat session to give it time to circulate.
Evening
Collagen before bed might just be the move if you’re looking for some extra help falling and staying asleep. Collagen is rich in glycine, a calming amino acid that has been shown in studies to encourage sleep quality by supporting a balanced body temperature and promoting feelings of relaxation. Some people also find it eases nighttime muscle aches or joint stiffness.
Plus, your body does most of its repair work, like skin cell turnover and tissue regeneration, while you snooze. Feeding it the amino acids it needs to do that job is just one way you can show your body some love.
With vs. Without Meals
Some collagen evangelists swear by taking it on an empty stomach for maximum absorption, claiming that fewer competing amino acids mean better uptake. However, there’s no solid scientific evidence to prove this theory (yet). On the flip side, some people take collagen with a meal, particularly one that includes vitamin C, to support natural collagen synthesis.
So what should you do? Honestly, whatever helps you stay consistent. Whether you're throwing it in your smoothie, mixing it in coffee, or adding it to soup, the key is taking your daily dose, no matter when it is. Your digestive system is built to multitask.
How To Make Sure Your Collagen Absorbs
Now, popping collagen isn't a one-and-done magic trick — your body needs some help in order to use it properly. First, vitamin C is key. Your body uses it to actually synthesize collagen, so skipping the C is like baking bread without yeast. You can also pair your collagen with zinc or copper, two minerals that also play supporting roles in collagen production.
On the flip side, things like smoking, excessive sugar, and chronic stress can destroy your body’s collagen. Also, low stomach acid (which is more common than you think) can block protein digestion, including collagen.
The form of your supplement matters, too. Hydrolyzed collagen peptides (which are basically just pre-broken-down collagen) are way easier for your body to absorb than gelatin or whole collagen.
Why Is Consistency So Important?
While it's fun to debate when to take collagen, what really matters is consistency. Collagen works best when you take it regularly, kind of like flossing or texting your mom back. Studies show that benefits like skin elasticity and strong nails can take anywhere from four to 12 weeks of daily supplementation to show up. So, picking a time you can stick with is more important than chasing the “perfect” moment.
Most studies use a daily dose between 2.5 to 15 grams of collagen peptides. That’s one to two scoops for most powders. Just make sure you're pairing it with a little vitamin C and not expecting miracles after two servings.
What Type of Supplement Should You Get?
There are plenty of options for collagen supplements, including powders, capsules, liquids, and even gummies that promise youth in a bottle. Powders are the fan favorite for a reason. They’re versatile, often tasteless, and typically hydrolyzed. Capsules are great if you’re on the go, but they often require multiple pills to hit an effective dose.
Gummies, on the other hand, might be fun, but make sure you check the sugar content before taking them. Liquids also offer fast absorption, but can be pricey and aren’t always travel-friendly.
You can debate the merits of each form of collagen, but at the end of the day, you already know what we’re going to say: The best collagen supplement you could buy is the one you’ll remember to take every day.
Personally, we love our Mushroom Coffee+ for this. It has the rich, full-bodied flavor of a cup of joe, 4g of collagen per serving, and a nootropic blend to help your brain work its best throughout the day. If you already drink a cup of coffee every morning, swapping to a coffee that already comes with collagen in it is kind of a no-brainer!
The Bottom Line
So, what’s the best time to take collagen? Truthfully, it’s the time you’ll actually remember to do it — whether that’s sunrise in your coffee or post-workout with a scoop of protein.
While timing can fine-tune your results, it’s the daily habit that moves the needle. You can find more health tips and benefits breakdowns over on our blog. Happy sipping!
Sources:
Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis | PMC
