Key Points About When is the Best Time to Take Collagen
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While some suggest that collagen may be better absorbed on an empty stomach in the morning, research also indicates that its digestion and utilization remain effective regardless of timing. Morning collagen intake may support habit formation, especially when paired with vitamin C for enhanced collagen synthesis.
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Collagen synthesis follows a circadian rhythm, peaking at night during the body’s natural repair cycle. Consuming collagen in the evening aligns with this process, potentially maximizing benefits for skin regeneration, muscle recovery, and joint health. Additionally, the glycine in collagen may enhance sleep quality, making nighttime intake beneficial for those with sleep disturbances.
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While both morning and evening collagen intake have unique advantages, scientific evidence suggests that regular daily supplementation is the most critical factor for achieving long-term benefits in skin elasticity, joint health, and overall well-being. The best time to take collagen is whenever it fits seamlessly into an individual’s lifestyle, ensuring consistent use.
When Should You Take Collagen for Best Results? Morning or Evening?
Collagen supplements are everywhere these days, promising benefits for skin elasticity, joint health, gut function, and even sleep.1,2 But one question still divides people: Should you take collagen in the morning or at night? Some say morning is best for absorption and gut health, while others argue that taking it at night aligns with the body’s natural repair cycle.
Science tells us that collagen production follows a circadian rhythm, meaning our bodies naturally produce more of it at night while we sleep.3 But does that mean collagen supplements should only be taken before bed? Not necessarily. Factors like meal timing, vitamin C intake, and lifestyle habits also play a role in how well your body uses collagen.4
To get to the bottom of this, let’s explore both sides of the argument and what science has to say.
The Case for Taking Collagen in the Morning
Many people prefer to take collagen first thing in the morning as part of their daily routine, often mixing it into their coffee, tea, or smoothie. Some suggest that collagen may be better absorbed on an empty stomach. However, studies indicate that collagen digestion occurs in the small intestine regardless of meal timing, meaning absorption rates may not differ significantly throughout the day.5 Generally, collagen levels peak in the blood one to two hours after ingestion.6
Another reason to take collagen in the morning is habit formation. Many supplements work best when taken consistently, and a morning wellness routine is easier to maintain for most people. By incorporating collagen into breakfast or coffee, it becomes a seamless and repeatable habit.
Additionally, morning collagen intake pairs well with vitamin C, which is essential for stimulating collagen production in the body. Since many people consume vitamin C-rich foods—such as citrus fruits, berries, or bell peppers—at breakfast, taking collagen at the same time may optimize collagen synthesis.
For those focused on skin health, morning collagen consumption may also help combat oxidative stress and environmental damage. Throughout the day, exposure to pollution, UV rays, and toxins can degrade collagen fibers in the skin. Some experts suggest that taking collagen, along with antioxidants, may help counteract these effects and support skin elasticity.7
While morning intake offers multiple benefits, it is important to consider the body’s natural collagen production cycle, which peaks at night. This is why some experts advocate for taking collagen in the evening instead.
Why Taking Collagen at Night Might Be More Effective
There is strong evidence that taking collagen before bed may maximize its regenerative effects. Research indicates that collagen synthesis follows a circadian rhythm, peaking during sleep. Since the body undergoes tissue repair, muscle recovery, and skin renewal overnight, consuming collagen at night ensures that amino acids are available when they’re needed most.
One of the key advantages of taking collagen at night is its potential impact on sleep quality. Collagen peptides contain glycine, an amino acid that helps promote relaxation, lower core body temperature, and enhance REM sleep. Studies suggest that glycine supplementation before bed can improve sleep quality and next-day cognitive function.8 For individuals with sleep disturbances, collagen beverage in the evening may serve as a natural sleep aid.6
Collagen is also essential for joint health and muscle recovery, making it particularly beneficial for athletes or active individuals.7 Since the body repairs connective tissues like tendons, ligaments, and cartilage during deep sleep, taking collagen in the evening may support joint strength and post-exercise recovery. When paired with a light protein source or healthy fat (such as Greek yogurt or almond butter), collagen’s amino acids can be slowly absorbed throughout the night.
Another reason to consider evening collagen intake is that growth hormone levels are highest during sleep, further promoting tissue repair and collagen formation.9 By consuming collagen before bed, supplementation aligns with the body’s natural healing and renewal processes, potentially enhancing its effectiveness.
Final Thoughts: When Should You Take Collagen?
At the end of the day, the best time to take collagen is whenever it fits into your lifestyle. Whether you take it in the morning for gut health and skin protection or at night for sleep and recovery, the most important factor is consistency. Studies indicate that daily collagen intake over several weeks leads to improvements in skin hydration, joint function, and overall health—so the key is to establish a habit that works for you.10
For those who prioritize gut health or post-workout recovery, morning collagen intake may be beneficial. However, if your goal is to optimize skin regeneration, muscle repair, and sleep, taking collagen in the evening might be a better choice.
Ultimately, collagen works best when taken regularly, so rather than focusing on exact timing, focus on consistency. Whether you take it at 7 AM or 10 PM, you need to take it regularly to see results. If you’re unsure, try taking collagen in the morning for a few weeks, then switch to evening intake to see what feels best for your body.
References
1 Pu, S.-Y. et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients 15, 2080 (2023). https://doi.org/10.3390/nu15092080
2 Reilly, D. & Lozano, J. Skin collagen through the lifestages: importance for skin health and beauty. Plastic and Aesthetic Research (2021). https://doi.org/10.20517/2347-9264.2020.153
3 Chang, J. et al. Circadian control of the secretory pathway maintains collagen homeostasis. Nature Cell Biology 22, 74-86 (2020). https://doi.org/10.1038/s41556-019-0441-z
4 Steele, C. Collagen: A Review of Clinical Use and Efficacy. Vol. 1 (2): 12-36. (Nutr Med J.,, 2022).
5 Aguirre-Cruz, G., León-López, A., Cruz-Gómez, V., Jiménez-Alvarado, R. & Aguirre-Álvarez, G. Collagen Hydrolysates for Skin Protection: Oral Administration and Topical Formulation. Antioxidants 9 (2020).
6 Skov, K., Oxfeldt, M., Thøgersen, R., Hansen, M. & Bertram, H. C. Enzymatic Hydrolysis of a Collagen Hydrolysate Enhances Postprandial Absorption Rate-A Randomized Controlled Trial. Nutrients 11 (2019). https://doi.org/10.3390/nu11051064
7 Bolke, L., Schlippe, G., Gerß, J. & Voss, W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients 11 (2019). https://doi.org/10.3390/nu11102494
8 Bannai, M., Kawai, N., Ono, K., Nakahara, K. & Murakami, N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol 3, 61 (2012). https://doi.org/10.3389/fneur.2012.00061
9 Doessing, S. et al. Growth hormone stimulates the collagen synthesis in human tendon and skeletal muscle without affecting myofibrillar protein synthesis. J Physiol 588, 341-351 (2010). https://doi.org/10.1113/jphysiol.2009.179325
10 Bischof, K., Moitzi, A. M., Stafilidis, S. & König, D. Impact of Collagen Peptide Supplementation in Combination with Long-Term Physical Training on Strength, Musculotendinous Remodeling, Functional Recovery, and Body Composition in Healthy Adults: A Systematic Review with Meta-analysis. Sports Med 54, 2865-2888 (2024). https://doi.org/10.1007/s40279-024-02079-0
