The Tamesis
Collagen supplements have long been a staple in supporting the health of our skin, hair, and joints, but it can be a tricky area. We get a lot of conflicting advice about when to take collagen supplements, but the answer to finding out the best time to take collagen supplements isn’t as strict as you might think.
To cut through all the noise, we turned to the experts. See what they have to say below about when you should take collagen.
Best time to take collagen
It depends on what your goals are. Overall, Alexis Lopez, MS, RD, a clinical nutritionist at Keck Medicine of USC, recommends finding a time that works best for your schedule to help you remember to take collagen every day, such as mixing it into your morning coffee or as part of your bedtime routine. For something more specific, like joint pain, weight loss, or general exercise goals, taking collagen while exercising (e.g., drinking a smoothie 30 to 60 minutes before exercising) may help support collagen synthesis in connective tissue. Samantha Dieras, RN, DCN, director of outpatient nutrition services at Mount Sinai Hospital, adds that research shows taking collagen in the morning will support blood circulation and skin metabolism.
Still, experts say not to stress too much about exact timing; keeping your intake consistent is more important than what time of day you take your collagen. “Research consistently shows that collagen works through daily intake over time, not precise timing,” says Amy Shapiro, registered dietitian and founder of Real Nutrition. “Once consumed, collagen breaks down into amino acids and peptides that circulate in the blood for several hours, meaning your body can use them when it needs it, no matter when you take them.”
The best way to take collagen
Lopez explains that supplements are considered the best form of collagen intake because it is more easily absorbed by the body. Collagen in food must be broken down into smaller peptides before the body can absorb it, which makes it less efficient.
Collagen supplements come in many forms, such as liquids and powders, and the one that’s best for you is the one you enjoy taking every day. Shapiro, for example, likes loose powder because it’s the most practical and versatile. Dieras added that compared to liquid and capsule forms, powders are the most cost-effective option and the best way to get the dose you need.
You can take a collagen supplement with a meal or on its own (Lopez says taking it on an empty stomach may enhance absorption, but isn’t necessarily effective), and pair it with rich sources of vitamin C like citrus, berries and bell peppers to support the way your body naturally produces collagen. If you have a sensitive gut or experience any digestive issues, then she recommends taking collagen with a meal.
Shapiro says most studies support consuming about 2.5 to 15 grams of collagen per day, depending on your goals. The lower end promotes healthy skin and hair, while the higher end is good for joints and post-workout recovery, she says. She recommends taking it once daily or splitting it into two doses. Remember, taking too much of a drug does not necessarily bring more benefits; conversely, taking too much of a drug does not necessarily bring more benefits. Like any other protein source, she says collagen supplements should fit into your overall diet.
When not to take collagen
Collagen supplements are generally safe for most people, but there are some things to consider. Vegans or vegetarians should be extra cautious, Lopez says, because most collagen supplements come from animal sources. She adds that those with allergies to eggs, fish or shellfish should also avoid collagen made with these ingredients to be safe. There are plant-based collagen options available, but she says these don’t actually contain collagen; instead, they are made with nutrients that support the body’s natural collagen production (such as vitamin C and amino acids).
