The Best Time to Take Collagen for Maximum Benefits (2025)

Collagen is a protein supplement that supports skin, joint, muscle, and bone health. No scientific evidence points to the best time of day to take collagen supplements.

However, the optimal time depends on your individual goals. For example, if you're taking collagen supplements to support post-workout recovery, it may be better to take them before exercising. People who experience an upset stomach from collagen use may also want to consider taking the supplement with food.

1. For Skin and Hair Health

Studies suggest that taking collagen supplements can help improve skin and hair health. One extensive review found hydrolyzed collagen improved wrinkles, skin hydration, and skin elasticity compared to placebo(an ineffective substance given to people in clinical trial control groups). Participants in most of these studies took the supplements for eight weeks or longer.

Collagen supplements can be taken for your skin and hair at any time of day. Some people prefer to take collagen with their morning coffee or a smoothie, while others like to take it before bed with a hot cup of tea. Consistency is more important than the specific time of day that you take the supplement.

2. For Joint Health

Collagen supplements reduce pain and stiffness in people with arthritis or joint issues. You can take collagen any time of day for joint pain relief.

If you live an active lifestyle, some research suggests consuming collagen supplements before a workout to support muscle and joint recovery. One study found that taking gelatin (a form of collagen) with vitamin C about 60 minutes before exercise helped improve collagen production in tissues like tendons and ligaments.

3. For Sleep

The amino acid glycine, which is found in collagen, has been shown to improve sleep. Strong scientific evidence is lacking on whether the time of day to take collagen matters. However, one small study found that taking collagen supplements one hour before bedtime could enhance sleep quality. The participants who took it reported fewer awakenings and better cognitive functioning after seven days.

4. For Weight Loss

While there is no proven best time to take collagen for weight loss, some people report that using collagen before a meal may make them feel fuller and consume fewer calories. Additionally, research suggests that taking collagen before exercise can enhance muscle strength and help your body's recovery process.

5. For Digestive Upset

Research has shown collagen supplements may help with bloating and other digestive issues. That's because the amino acids found in collagen can help reduce inflammation and soothe your gut lining. Time of day doesn't seem to matter when taking collagen for digestive matters. If you have an upset stomach, though, it's best to take your supplements with food.

Can You Take Collagen With Other Supplements or Medications?

You can take collagen with most foods and other supplements. Some research suggests collagen supplements work better when they are paired with vitamin C. Foods high in vitamin C include:

• Bell peppers
• Berries
• Broccoli
• Cabbage
• Cantaloupe
• Cauliflower
• Citrus fruits
• Potato
• Spinach

If you are taking prescription medicines, it’s a good idea to speak with a healthcare provider before taking a collagen supplement. Certain drugs, like thyroid hormones, and drugs used to treat bacterial infections (antibiotics), such as tetracyclines and fluoroquinolones, may interfere with how collagen works in your body. It’s also best to avoid smoking and excessive amounts of alcohol, as well.

Potential Side Effects

Collagen supplements are generally safe to take. However, they can cause side effects, such as:

• Digestive issues: Some people experience bloating or gas.
• Allergies: If you are allergic to the source of collagen (shellfish, fish, or bovine), you may have an allergic reaction.
• Bad aftertaste: You might notice an unpleasant taste in your mouth after taking a collagen supplement
• Kidney stones: Although rare, the amino acids in collagen can lead to the formation of kidney stones.

Additional Tips for Taking Collagen

Here are some tips for taking collagen:

• Take your supplement at the time that’s most convenient for you.
• Try to stay consistent, and take your collagen supplement every day.
• Follow the dosage suggestions on your product label.
• Mix collagen powder or liquid into water, coffee, tea, or smoothies.
• Consume collagen with vitamin C sources, like oranges, to enhance its effects.

Summary

Collagen is a popular supplement that may provide many health benefits, such as improving skin, hair, joints, sleep, digestive health, and weight loss. You can take collagen supplements at any time during the day. However, some people who use collagen for exercise recovery or to improve sleep find it’s better to take the supplement at certain times. It’s more important to take collagen consistently daily than to worry about what time to take it.