The Best Time to Take Collagen for Maximum Absorption

Collagen blends in with everything from smoothies to lattes to post-workout shakes, and has become an important ingredient in many wellness routines. With the promise of less wrinkles, stronger bones and happy joints, this versatile protein has skyrocketed in popularity among beauty enthusiasts, anti-aging advocates and fitness fans.

However, when it comes to enjoying the full benefits of it, you may have wondered: When is the best time to take collagen? Whether you want to age healthy or relieve those painful joints, the timing of your collagen intake can affect how well your body is absorbed and how effectively it works. That’s why we contacted a registered nutritionist and got a scoop at the right time to pop or take supplements for the best results.

Types of collagen

There are about 28 types of collagen, but types I, II and III are usually found on supplement shelves. Ayat Sleymann, MS, RDNregistered nutritionists share that each type plays a unique role in the body.

• Type I: Type I, found in the skin, hair, nails, bones and tendons, is the most abundant collagen, accounting for over 90% of the human body’s collagen. It keeps the skin firmly and supports the overall structure and strength of connective tissue.
• Type II: Type II collagen, found primarily in cartilage, helps support joint health and mobility.
• Type III: What you see in skin, blood vessels and muscles, type III collagen, and type I support elasticity and healing.

Collagen supplements are usually sourced from the bones of animals such as skin, cartilage, cows, pigs (pigs), fish (mares), and eggs. They come in a variety of forms to cater to consumer preferences, from powders and capsules to trash and liquids.

Optimal timing for collagen intake

Once you have chosen a collagen supplement, the ideal time to take it will depend on your health goals and your daily life.

If you are looking to improve skin elasticity or support intestinal health, Diana Nguyen, MS, RDN, CSSDa nutritionist who is a registered performance dietitian shares that taking collagen in the morning can help maximize its benefits and absorption. Sleymann references a study that shows that taking collagen in the evening before bed can help improve sleep quality and cognitive function. However, the research was very small, and more powerful studies are needed to confirm these findings.

For muscle health, studies recommend taking collagen one hour before or after resistance and strength training exercises. This has been shown to help improve muscle strength and body composition, especially with age-related muscle loss. When it comes to muscle and joint recovery, Nuguen recommends taking collagen in the evening.

Ultimately, both nutritionists agree that consistency is more important than perfect timing. Whether you choose morning, afternoon or evening, taking collagen supplements regularly is key to getting the most out of your potential.

Factors that influence the absorption of collagen

Timing is not the only factor that affects collagen absorption and effectiveness. Your diet, lifestyle habits, and certain medications can affect how well your body absorbs and utilizes collagen.

Factors that enhance absorption

Collagen does not function on its own. It relies on other nutrients such as vitamin C, copper and zinc to support its production and maximize its benefits. To ensure that your body has enough vitamin C, Nguyen recommends consuming vitamin C rich foods such as citrus fruits, berries, kiwifruit, lush greenery, peppers, and tomatoes. Copper-rich foods such as nuts, seeds and shellfish, as well as zinc sources such as meat, seafood and pumpkin seeds also aid in collagen synthesis. Luckily, “collagen supplements often contain 80-150 mg of vitamin C,” she adds, further supporting collagen production and overall skin, joints and tissue health.

“The morphology of collagen is also important,” says Sleymann. When it comes to picking the right thing, hydrolyzed collagen (also known as collagen peptides) is a type of collagen that is broken down into small fragments through a process called hydrolysis, making it ideal for optimal digestion and absorption. Typical daily doses of collagen peptides range from 2.5 to 15 grams. However, certain doses depend on health benefits. “For general health, aim for 2.5-10 grams per day. For skin and hair, 5-10 grams per day. And for joint health, 10-15 grams per day,” says Nguyen.

Factors to prevent absorption

It is also important to note that factors that can interfere with optimal collagen absorption. First, stomach acid is essential to break down proteins containing collagen. Low stomach acid can make protein digestion difficult. “Drugs such as proton pump inhibitors (PPIs), which are commonly used for acid reflux, can lower stomach acid levels and impact protein digestion,” says Sleymann. She adds that conditions that affect the intestinal layer, such as inflammation and digestive disorders, can also affect the digestion and absorption of collagen.

Sleymann and Nguyen also share that sugar, smoking, alcohol and excessive sunlight exposure can all break down collagen. So it’s not just the supplement you take, but also the lifestyle choice you make.

Potential Side Effects and Considerations

Collagen supplements are generally considered safe for most people, but are not entirely free of side effects. Some report mild digestive problems, such as nausea, bloating, and stomach discomfort, while others notice skin rashes.

If you have a food allergy, it is important to double-check the source of collagen. “People with fish allergies should avoid marine collagen, while those with egg allergies should avoid collagen products made from eggshell membranes,” says Nguyen.

For those with a history of kidney problems, Sleymann points out that it is best to consult a health care provider to ensure that collagen supplements are safe to consume. This is because high protein intake, including collagen, can potentially place additional strains in the kidneys that are not functioning properly.

Conclusion

The timing of a collagen supplement can make a difference in how well it supports your health goals. Whether you start your day with a collagen boost drink or it’s chopping off with collagen capsules before bed, the key is to take it consistently. Your diet, lifestyle habits, and certain medications can have a big impact on how well your body absorbs and uses collagen. Most importantly, you should always consult with your healthcare provider before taking a new supplement to make sure it is tailored to your safe and healthy needs.