Is There a Best Time to Take My Collagen Supplement?

Collagen is a protein that your body already produces naturally, but the not-so-fun fact of it all is that collagen production begins to decline with age—which can start as early as your 20s (1, 2).

For that very reason, consuming a high-quality, grass-fed collagen supplement daily is crucial so you can boost your natural collagen production.

But, when should you take it in order to get maximal benefits?

Whether you’re the early bird or night owl, it doesn’t matter.

Collagen can be taken any time of day.

However, depending on why you take it may play a factor in when you should take it…

If you are supplementing hydrolyzed collagen in order to lose weight, then drinking it in your morning smoothie or cup of coffee may make for a more efficient weight-loss journey.

According to research conducted in 2015, collagen consumption is correlated to reduced hunger and the curbing of cravings (3).

This is because glucagon-like peptide 1 (GLP-1)—which is released when grass-fed collagen is consumed—is hard at work in your GI tract by slowing the emptying of your stomach and regulating your appetite (4, 5, 6).

And because food stimulates the release of GLP-1, a healthy, collagen-rich breakfast will satiate your hunger—allowing you to feel full longer.

If you are longing for a good night’s sleep, then taking your collagen at night may be your best bet.

We have the amino acid—glycine—to thank for that.

Glycine is one of the more prominent amino acids in collagen—along with proline and hydroxyproline, and studies show that just 3 grams of glycine before bedtime significantly reduces fatigue and daytime sleepiness among those who suffer from insomnia (7).

For every 10-gram scoop of collagen, you’re getting approximately 2.5 grams of sleep-promoting glycine (8, 9).

Native Note: If you struggle to sleep at night, here are 15 highly effective tips to get the deep sleep you deserve.

It’s pretty standard to associate exercise with a post-workout protein shake.

But, does collagen make the cut?

More and more research is coming to light regarding the positive effects of collagen on both body composition and post-workout recovery.

In one 2019 study, researchers analyzed the effects of 57 young men—all of which were divided into a group receiving either collagen peptides or a placebo (10).

The men who took 15 grams of collagen peptides every day for 12 weeks (in addition to resistance training three times a week) saw a significant reduction in fat-free mass with no changes in body fat mass.

In another study, 97 athletes who competed on a varsity team or club sport were recruited and split into two groups—with one group taking 10 grams of collagen hydrolysate and the other group receiving a placebo (11).

After 24 weeks, the athletes taking 10 grams of collagen daily showed signs of improved joint health and possibly reduced risk of joint deterioration. Although these results are promising, future research is still needed to support these findings.

By now, you are well-versed in when you should take your collagen supplement. The most important question that must be answered to determine your optimal time is to know why YOU take it.

Do you take it for better sleep? To recover faster after workouts? To fight off hunger? Or to simply give back the collagen that is fleeing from your skin, joints, and bones?

Whichever it may be, we have a protocol for how much collagen you should take...

It involves “collagen loading” and “collagen maintenance”.

If you’re starting out in your collagen supplementation, we recommend consuming 20-40 grams of collagen a day for 6 to 8 weeks.

From then on, we recommend 10-20 grams for healthy collagen maintenance.

Fun Fact: Collagen can account for 36% of your overall protein needs (12).

So, if you are consuming 100 grams of protein each day, collagen can account for 36 grams of that protein.