When should you really be taking your collagen supplement? Here's what the experts say
I've learnt a great deal about life, love and lush-looking skincare routines from Korean dramas. Even my preliminary knowledge on when to take collagen came from these shows, where supplements often feature as a non-negotiable in K-Beauty regimens. Stirring it into my morning coffee has been a complete game-changer. Popular across ages for supporting skin protection, texture, firmness and hydration, collagen is generally recommended for those aged 25 and above. Added bonuses include stronger hair and nails. When it comes to timing, though, I've found that consistency matters far more than the exact hour you take it, especially when paired with a balanced diet and healthy lifestyle habits.
How do they work?
"Randomised, controlled trial studies and meta-analyses have been done on collagen supplements, and these have shown a significant improvement in a person's overall skin health. In most cases, this has been seen in less than eight weeks,” says Dr Deepthi Atmakuri, dermatologist and founder of Clinica Derm. While collagen particles don’t travel directly to the skin, they’re broken down during digestion into amino acids, the building blocks of protein. These amino acids are then absorbed into the bloodstream and can help stimulate the production of new collagen in the body. Dr Deepthi says you may notice improvements in 2-3 months, but immediate effects like plumper-looking skin and reduced dullness can present themselves as early as 15 days.
When to take collagen
There’s no rigid schedule for collagen supplements, but regular intake is essential. “Consistency is key because your body needs a steady supply to experience long-term benefits,” says Dr Archana Batra, dietician and certified diabetes educator. She suggests a few easy ways to build it into your routine:
- On an empty stomach: Collagen is best absorbed in an acidic environment, so take it on an empty stomach in the morning. If you're intermittent fasting, take it right after the fasting period and allow some time before breakfast.
- Before bedtime: Taking collagen before bedtime can benefit the body as it repairs and regenerates during sleep, potentially making a bigger impact.
- Post-workout: Collagen's ability to help with muscle recovery and joint health has contributed to its popularity. Taking it after
your daily workout can reduce muscle soreness by enhancing blood flow
and nutrient delivery.
For those with sensitive stomachs, Dr Batra recommends taking collagen with meals. This won’t blunt its benefits; in fact, the body’s enzymatic activity peaks during digestion, aiding absorption. Pairing collagen with vitamin C can further enhance its effectiveness, as the nutrient plays a crucial role in collagen synthesis. Citrus fruits or vitamin C supplements work well here. That said, iron supplements may compete with collagen for absorption, so it’s best to space them out if you take both.
How to pick the right kind of collagen
Always label-check for 'hydrolysed' collagen, also known as collagen peptides. These are easier for the body to absorb and can be mixed into both hot and cold drinks. Dr Deepthi notes that marine collagen is widely preferred for all skin types, as its structure closely resembles human collagen. It suits oily, combination, dry, and sensitive skin, with added hydration benefits for dry skin. If you’re allergic to seafood, bovine collagen is a reliable alternative.
“As for plant-based collagen, there’s very limited research to support its efficacy,” she adds. Marine collagen can have a slightly unpleasant smell, which is why many brands add flavours like lemon or berry to make it more palatable.