The world of collagen supplements—which has long been a staple in supporting our skin, hair, and joint health—can be a tricky one to navigate. We’re given a lot of conflicting advice on when to take them, but the answer to figuring out the best time to take a collagen supplement is a lot less rigid than you think.
To cut through all the noise, we turned to the experts. See what they had to say below on when you should be taking your collagen.
The Best Time to Take Collagen
This depends on what your goals are. In general, Alexis Lopez, MS, RD, clinical dietitian with Keck Medicine of USC, recommends finding a time that works best with your schedule and helps you remember to take collagen daily, like mixing it into your morning coffee or as a part of your bedtime routine. For something a bit more specific, like joint pain, weight loss, or general exercise goals, taking collagen around your workouts (e.g., in a pre-workout smoothie 30 to 60 minutes before) may help support collagen synthesis in your connective tissues. Samantha Dieras, RN, DCN, director of ambulatory nutrition services at Mount Sinai Hospital, adds that studies have shown that taking collagen in the morning will support circulation and skin metabolism.
That said, experts say not to stress too much about the exact timing; being consistent with your intake is far more important than what time of the day you take collagen. “Research consistently shows that collagen works through consistent daily intake over time, not precise timing,” says Amy Shapiro, RD, registered dietitian and founder of Real Nutrition. “Once consumed, collagen breaks down into amino acids and peptides that circulate in the bloodstream for several hours, meaning your body can use them when needed regardless of when you take it.”
The Best Way to Take Collagen
Lopez explains that supplements are considered the best form of collagen intake because it is easier for your body to absorb. Collagen found in foods has to be broken down into smaller peptides before your body can absorb it, which makes it less efficient.
Collagen supplements come in many forms, such as liquid and powder, and the best one for you is the one that you’ll like taking every day. Shapiro, for example, likes powder as it is the most practical and versatile. Dieras adds that powder is the most cost-effective option and the best way to get your desired dose compared to liquid and capsule forms.
You can take collagen supplements with or without food (Lopez says taking it on an empty stomach may enhance absorption, but it is not necessary for it to be effective), and pair it with rich vitamin C sources 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 meals.
Shapiro says that most research supports a daily intake of about 2.5 to 15 grams of collagen, depending on the goal. The lower end promotes skin and hair health, she says, while the higher end is for your joints and recovery post-workouts. She recommends taking it once daily or splitting it into two doses. And remember that taking excessive amounts won’t 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 a few things to consider. Lopez says that those who are vegan or vegetarian should be extra careful, as most collagen supplements are derived from animal sources. She adds that those who are allergic to eggs, fish, or shellfish should also avoid collagen made from those ingredients to be safe. There are plant-based collagen options available, but she says that those don’t actually contain collagen; they are instead made of nutrients that support your body’s natural collagen production (think vitamin C and amino acids).
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