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- Collagen is a key structural protein that supports skin, bones, joints, and connective tissues.
- There is no best time to take collagen because the body uses its amino acids as needed, so consistency matters most.
- Regular collagen supplementation may improve skin, joint, and bone health, with added benefits in muscle recovery and appetite control in some cases.
Many people take collagen to support their health, adding it to coffee, smoothies, and more. While collagen can be a worthwhile addition to your wellness routine, you may wonder if it’s best to take it at specific times of day. Here’s what to know about collagen, including what it is, how it may benefit health, and if there's a best time to take it for maximum results.
Is there a “Best Time” to Take Collagen?
Although you may have heard that you need to take collagen at specific times to reap its potential health benefits, there is no single best time to take collagen.
After you take collagen, it’s broken down into individual amino acids, which are redistributed and used wherever your body needs them. This means that you can take it at any time, day or night.
When it comes to collagen, consistency matters more than timing. For example, research shows that taking collagen daily for longer time periods, such as several months or several years, could improve the health of your bones and skin.
However, in some cases, taking collagen at certain times may be helpful. A 2019 review found that taking collagen supplements before and after strenuous exercise may help reduce muscle soreness and speed muscle recovery.
Additionally, taking collagen before meals could help reduce calorie intake, as collagen can improve feelings of fullness. A 2025 study found that when women took 15 grams of collagen an hour before a meal, they ate 10% fewer calories than women who didn’t take collagen.
That said, most people don’t have to worry about specific timing when it comes to collagen supplements.
What is Collagen?
Collagen is the most abundant protein in your body and is composed of amino acids, primarily glycine, proline, and hydroxyproline.
It's found in your ligaments, tendons, bones, and skin, and plays important roles in your health, including providing structural support to tissues and supporting wound healing and cellular communication.
Collagen supplements are derived from the skin of animals, like cows, pigs, and fish, and are available in many forms, including powders, capsules, and gummies.
Benefits of Collagen
Studies have shown that taking collagen supplements may improve your muscle mass, bone density, and joint health.
A 2021 study found that women who supplemented with 5 grams of collagen per day for a total of four years increased their spinal bone mineral density by 5.79% to 8.16%.
Collagen has also been shown to be effective in reducing symptoms of osteoarthritis, including joint stiffness.
Additionally, collagen supplements could improve the appearance of your skin. A 2021 review found that supplementing with collagen improved skin elasticity, hydration, and wrinkles compared to placebo treatments.
Collagen supplements may help support weight loss and a healthier body composition by reducing overall calorie intake and improving muscle mass.
Ways to Use Collagen
Collagen can be found in capsules, liquids, gummies, and powders.
Powdered collagen is a convenient and versatile supplement, as it can be taken at any time of day and added to both hot and cold beverages. A typical 20-gram serving of collagen peptides provides about 18 grams of protein, making it an excellent choice for those looking for an easy way to reach their daily protein goals.
Here are some ways to enjoy collagen:
- Mix it into black coffee and coffee drinks like lattes and cappuccinos
- Use it to add more protein to soups, smoothies, and even baked goods
- Stir it into overnight oats and chia pudding
- Incorporate it into homemade protein bars and brownies
- Make a collagen-rich hot chocolate by mixing collagen peptides with milk, cocoa, and a sweetener of your choice
