When is the best time to take collagen?

Collagen is an important protein found throughout your body. It gives structure and support to your skin and connective tissues like tendons, ligaments, and bones. Different types of collagen help make up cartilage, muscles, arteries, and organs. Proteins are made from amino acids. Collagen is made up of three amino acids: proline, glycine, and hydroxyproline. Your natural collagen production starts declining with age, and your body breaks it down more quickly as you get older. Some people take collagen in supplement form to boost levels in the body.

Research suggests that collagen supplements have potential health benefits, such as improving skin health, increasing skin elasticity, promoting wound healing, slowing skin aging, and helping symptoms of bone and joint conditions like arthritis. Depending on your daily routine and the reason you’re taking the supplement, you can take collagen at any time of the day.

It’s worth noting that the FDA does not regulate dietary supplements like collagen in the same way as prescription medications. This means manufacturers are not required to prove safety and effectiveness before putting them on the market, and it’s yet to be known if they do what the label promotes. Before taking collagen supplements, seek medical advice from a healthcare professional—whether for skincare reasons or other purposes.

The best time to take collagen

Some people like their collagen mixed with their morning smoothie, while others believe it works best at night. But is there a best time to take collagen? “Collagen is beneficial regardless of when it is taken daily, and when you take it is completely up to you,” says John Lowe, MD, an internist at Restore Care in Ogden, Utah. “It’s more important how often one takes these supplements.”

Factors such as your routine, what works best for you, and what you intend to achieve with this supplement will help you determine the ideal time of day to take your collagen supplement. Choose a time that will be easy for you to remember and that makes sense for your health goals.

For example, in a recent study that examined whether glycine-rich collagen peptide (CP) supplements could enhance sleep quality, the participants took the supplements one hour before bedtime. The study result noted reduced awakenings and improved cognitive function after seven days of collagen supplementation.

On the other hand, if you work out often and are taking collagen for post-exercise recovery and muscle strength, you should take it around your workout time for the best result.

Collagen supplements can be taken on an empty stomach, but Dr. Lowe points out that it’s typically a good idea to take them with food, especially foods that are rich in vitamin C. Vitamin C boosts the body’s natural collagen production and, hence, may help enhance the supplement’s effectiveness. 

How long does collagen take to work?

You may not see results from collagen supplements right away. Its benefits for skin and joint pain may take about 8–12 weeks. On the other hand, improving bone density may take longer—up to 12 months.

The duration of time it takes for collagen to work depends on factors like the type of collagen and your goal for the supplementation.

How much collagen should I take daily?

Research indicates that most people can safely take up to 2.5 grams (g) to 15 g of hydrolyzed collagen, also known as collagen peptide, daily. Collagen supplements are available in many forms, including collagen powder, capsules, and liquids.

It’s usually recommended to start with a lower daily dose of around 5–10 grams of collagen and slowly increase it to find what works for you, says Sazan Sylejmani, Pharm.D., the owner and manager of Westmont Pharmacy in Illinois. Keep in mind that “it can take several weeks of daily use to notice significant health benefits from collagen supplements,” says Dr. Sylejmani.

While collagen is considered safe for most people, Dr. Lowe recommends speaking to a pediatrician before giving it to children. There are not many studies on the safety or side effects of these supplements for children.

What should not be taken with collagen?

Certain foods or medications can affect this supplement’s efficacy or interact with it, especially when taken at the same time. It’s best to avoid taking your collagen supplements with medications like:

• Tetracyclines
• Fluoroquinolones
• Thyroid hormones

According to Sylejman, they may alter collagen production and reduce the effects of collagen supplements. Additionally, consuming alcohol (especially in excess) and smoking while on collagen supplements may be counterproductive, as these habits are associated with impairment in collagen synthesis and its degradation.

Omega-3s and glucosamine also support joint and bone health and may pair well with collagen for arthritis and injury recovery. However, “taking them at the exact same time can lead to nausea in some people,” Sylejman explains. If you’re taking these three supplements, wait at least two hours between doses.

If collagen supplements are not right for you, try consuming a balanced diet packed with collagen-rich foods like bone broth, gelatin-containing desserts, and aspic.