With the increase of collagen supplements in the market, one of the commonly asked questions in recent years is “what is the best time to take collagen?”. Before we get into that, let me tell you what is the supplement and how taking it regularly will benefit you. The increasingly popular use of collagen supplements comes with a full package of benefits to the consumer from strengthening your bones to providing your skin with structure. As collagen is the most abundant protein in the body and is a major component of connective tissues that make up body parts including ligaments, muscles, skin, and tendons, it has various significant functions.
What Is The Best Time To Take Collagen?
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It is basically a “glue” that holds all these things together. There are several foods you can eat to increase your collagen intake. However, in recent years, collagen has gained popularity as a nutritional supplement and as an ingredient in body lotions and shampoos. Most collagen supplements are hydrolyzed meaning the collagen has broken the large protein down into smaller peptides making it easier for you to absorb in the body.
With Collagen Peptides being hydrolyzed(1), you can add them to all kinds of beverages (such as water, coffee as they are soluble in both cold and hot liquids) and foods. You may often hear that it is necessary to take collagen powder with vitamin C to have the full benefits. However, it is only partially true. Granted vitamin C is a nutrient that can help increase the natural production of collagen in the body, but you don’t necessarily need to consume vitamin C along with collagen supplements to get the full benefits of collagen. But you can take the supplement with vitamin C alongside fresh fruits and vegetables. There are several other concerns over the consumption of collagen supplement with the most common one being ‘what is the best time to take collagen?’, here are the answers.
Recommended Time To Take Collagen
Surprisingly, there is no specific recommended time to take collagen as they can be consumed at any time of the day. As long as you get the daily dose of collagen peptides, it doesn’t matter when you take it. It is proven that the fibroblasts, which are the collagen factor in our skin, will fire up when you consume the right dose of collagen supplement every day. There has been an easily believed myth that your collagen supplement will be degraded by digestive acid in the stomach.
Collagen supplements are usually broken down by your stomach acid into amino acids with or without food. Then, the amino acids are used to build collagen in the body of the consumer. So, as your stomach acid actually degrades with food, you would take the collagen powder with food to protect the supplement from acid. Your stomach can absorb collagen whether you take it with food or without food. Coming to the next important question, how to take collagen effectively to get the best results? Keep reading to find the answers!
How To Take Collagen Effectively?
The benefits of collagen supplements are plenty. While some people consume it for health benefits, others consume it for beauty benefits. Yes, it can help with your skin, too! If your goal is beauty and anti-aging, try consuming it in the morning to improve your skin, hair, and even nails. For muscle or skin repair, consider taking both marine and bovine collagen in the evening(2). Why? To help with repair and recovery while you are asleep.
If you want to lose a few pounds, take collagen in the morning and throughout the day as well to help you stay energetic and full (you won’t crave those donuts!). If you need help with inflammation, general pain, or support heavy workout, take collagen throughout the day (especially in the evening) and before bed. There are collagen products you can take on-the-go and consume anytime throughout your busy schedule. Collagen products of several flavors even come in daily sachets that you can easily keep in your purse, backpack, or in your pocket. To take collagen effectively, all you need to do is add it to your daily routine (according to your goal) and see the results yourself!
Collagen For Beauty
What is the best time to take collagen for beauty?
With the benefits of collagen being plenty, adding a scoop of collagen to your daily routine is always a plus! The good news is you can even add it to your baked goods. Collagen supplement works from the inside out and can improve your skin elasticity and strengthen your hair and nails. How? Well, this is how it works.
The glucosamine, amino acid, and collagen protein present in collagen supplements can regenerate cells that start to decline as we age(3). To be precise, the presence of collagen compound ‘prolyl-hydroxyproline’ can trigger skin cells to produce more hyaluronic acid which in turn will aid your skin to retain moisture and defend your skin from toxins as well. So, add collagen to your daily routine and have the real boost of anti-aging protein!
Collagen For Health
What is the best time to take collagen for health?
Studies have proved that collagen peptide supplements along with strength training or heavy workouts can increase muscle mass. Glycine(4) present in the collagen helps form creatine which builds muscles, eases joint pain, and promotes healthy sleep patterns. After a heavy workout or a long day at the office, you can take collagen in the evening to relax your body at the end of the day and wake up feeling refreshed.
When should I take Collagen: Morning or Night?
One of the most common ways to consume collagen is by adding it to your morning coffee. Not only will you feel energized, but you can also mask the chalky taste of collagen powder when consumed this way. Thankfully there are a few flavored collagen available in the market as well. If you are not really a coffee lover, you can add the collagen powder to mix with cold water and drink your daily morning dose of beauty.
On the other hand, some people claim collagen supplement is way more effective when taken before bed as at night our body is naturally recovering while we are asleep. As our skin is rejuvenated while we are sleeping, the added benefit of collagen will work the magic even better. There are collagen products with melatonin which is believed to naturally relax your body and mind and helps you sleep faster(5). A true beauty sleep! However, this may just be a theory as there have been no studies that support this claim. In fact, studies show that collagen supplements seem to work equally well when taken at bedtime or in the morning. But it ultimately depends on your goal of consumption.
Can I take the Collagen Supplement on an Empty Stomach?
This is yet another most frequently asked question by the supplement consumers. While some may recommend taking collagen in the morning while your stomach is empty to maximize the absorption, others argue that taking it at night is the best time to drink collagen giving your time ample time to process collage while you are snoozing.
Those who claim to have the best results after taking the supplement on an empty stomach are believed to abide by this method because you need stomach acid to digest proteins. Given that valid point, they believe taking collagen on an empty stomach ensures your body will be able to break down the collagen even better. However, there has been no conclusive affirmation that taking collagen at a certain time of day, in this case on an empty stomach, provides the best results. You can take a collagen supplement any time you want to obtain the full benefits. It is completely up to the consumer.
Can I take Collagen After Meals?
Collagen is a protein and some people believe taking it after meals such as midday smoothie or even coffee will help keep them fuller for a longer period. Which in turn, will help them be not tempted to have anything unhealthy later in the day. Unfortunately, how well collagen supplements can fill you up depends on what you take with it.
If you mix your collagen powder with cold water and consume it, you won’t be as filled as compared to drinking it by mixing in a smoothie. However, if you have a big meal, you could use a little help to improve digestion. For this reason, you should look for collagen supplements with added probiotics which improves immunity and provides better tummy health. The gelatin and amino acids in collagen can provide relief to your intestinal walls to ease digestion after a meal(6).
Can you add the Collagen Supplement In Tea?
If you are a tea or coffee lover, this is good news for you. Collagen Peptides can be added in both hot and cold beverages and it would neither damage the collagen nor weaken the benefits in any way. Since it can be dissolved in cold and hot liquids, you can try adding them in any of your favorite beverages and see how it works for you.
Can I Increase my Collagen Intake?
Like with any supplement intake, consult your doctor first before increasing the intake of collagen supplement pills on your own is highly recommended.
Optimal Collagen Dose
- For skin: 1 scoop (11 gram)
- For cellulite: 1 scoop (11 gram)
- For muscles: 1.5 scoops (15 gram)
- For bone: 1 scoop (11 gram)
As collagen supplements are extremely safe, you can take about 1-3 scoops per day. However, if you consume a higher dose of collagen peptides, you may notice digestive discomfort like bloating or gas. It is quite normal as if you consume more food than your body as the enzymes to process, you will feel bloated. If that happens, scale back and gradually build up to your ideal dose.
RESOURCES
- National Center for Biotechnology Information. (n.d). Hydrolyzed Collagen—Sources and Applications. [Online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/
- Just Vitamins Ltd. (2020). Bovine Collagen vs Marine Collagen. [Online] Available at: https://www.justvitamins.co.uk/blog/bovine-collagen-vs-marine-collagen
- Versus Arthritis. (2018). What is collagen? [Online] Available at: https://www.versusarthritis.org/about-arthritis/complementary-and-alternative-treatments/types-of-complementary-treatments/collagen/
- Wikipedia. (n.d). Glycine. [Online] Available at: https://en.wikipedia.org/wiki/Glycine
- The Johns Hopkins University. (2020). Melatonin for Sleep: Does It Work?. [Online] Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/melatonin-for-sleep-does-it-work
- Flushing Hospital Medical Center. (20212-2020). GlycineBenefits of collagen for maintaining a healthy gut. [Online] Available at: https://www.flushinghospital.org/newsletter/benefits-of-collagen-for-maintaining-a-healthy-gut/
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