Collagen plays a key role in maintaining skin elasticity, joint strength, gut health, and overall vitality. But when is the best time to take collagen to get the most out of your supplement? Whether you're looking to support skin hydration, muscle recovery, or digestion, timing could make a real difference in how your body responds.

In this article, we break down the science of collagen absorption, compare morning vs. night use, and explore how your health goals—like weight loss, injury rehab, or workout recovery—can guide your ideal timing.

How Collagen Works in the Body

Collagen is the most abundant protein in the human body. It’s a major component of connective tissue, forming the structural framework for skin, bones, tendons, and joints. When taken as a supplement—especially in hydrolysed form (collagen peptides)—collagen is broken down into amino acids like glycine, proline, and hydroxyproline, as well as di- and tri-peptide chains. T hese circulate through the bloodstream and are used where your body needs them most.

Several factors can influence how effectively your body uses collagen supplements:

• Timing: While collagen can be taken at any time of day, some studies suggest taking it around physical activity or before bed may enhance absorption or support specific benefits like recovery and repair.
• Food Pairings: Taking collagen on an empty stomach may promote faster absorption for some individuals, though it can also be consumed with food without any impact on  its effectiveness.
• Vitamin C Intake: Vitamin C plays a critical role in collagen synthesis. If you are low in Vitamin C, p airing your collagen supplement with a source of vitamin C—such as citrus fruits, leafy greens, or a combined supplement—can improve its bioavailability and ensure your body has the nutrients it needs to create new collagen.
  

 

By understanding how collagen functions and how to support its absorption, you can better tailor your intake to meet your personal health goals.

Morning vs. Night: When Should You Take Collagen?

Should you take collagen first thing in the morning or just before bed? The answer largely depends on your goals and daily habits.

Morning intake is often preferred by those seeking an energy boost or pairing collagen with workouts or digestion support. Nighttime consumption, on the other hand, may enhance rest and overnight repair, thanks to collagen’s calming and restorative properties.

Let’s look at the benefits of each.

Benefits of Taking Collagen in the Morning

For many, morning is the most convenient time to take collagen—especially when stirred into coffee, tea, or smoothies. Morning collagen may help:

• Hydrate and plump skin for the day ahead
• Calm the digestive system when taken on an empty stomach
• Support post-exercise recovery when paired with movement

If you’re aiming to support gut health, joint function, or skin glow throughout the day, morning may be the best time to consume collagen.

Benefits of Taking Collagen at Night

Collagen is naturally high in glycine, an amino acid that supports deep sleep and relaxation. A 2024 study confirmed that glycine taken before bed improves sleep quality and promotes a restful night.

Benefits of nighttime collagen intake include:

• Supporting the body’s natural repair processes during sleep
• Promoting deeper rest through glycine’s calming effects
• Enhancing muscle and joint recovery overnight

If you struggle with sleep or are focusing on recovery, nighttime may be your ideal window for collagen supplementation.

Timing for Recovery from Sports Injuries

Athletes and active individuals often turn to collagen to support recovery from injury and intense training. Research shows that collagen peptides can help:

• Repair damaged tendons, ligaments, and cartilage
• Boost bone strength and resilience
• Aid muscle recovery after exercise

To get the most from your supplement, take collagen about one hour before rehab or physical therapy. This ensures collagen peptides are circulating during stress and loading phases, improving repair outcomes.

Best Time to Take Collagen for Female Athletes

For women in high-impact sports, collagen timing can be particularly important. Oestrogen fluctuations throughout the menstrual cycle can weaken ligaments and increase the risk of injury. Studies have shown that collagen intake—especially when paired with vitamin C—may help counteract this.

Benefits of pre-workout collagen for female athletes include:

• Increased tendon and ligament strength
• Reduced injury risk during high-oestrogen phases
• Enhanced recovery from repetitive stress and strain

Aim to take collagen 30–60 minutes before training with a source of vitamin C for best results.

Best Time to Take Collagen for Weight Loss

Collagen can also be a valuable tool for those aiming to manage weight. The best time to drink collagen for weight loss is usually before meals, as it can:

• Promote satiety and reduce appetite
• Support lean muscle maintenance
• Boost metabolism with a clean source of protein

Some users find it helpful in the morning to curb daytime cravings, while others take collagen in the evening to avoid late-night snacking.

How to Take Collagen Powder? Helpful Tips to Maximise Benefit

Taking collagen powder is simple, but a few key strategies can help you maximise its benefits and see faster, more visible results.

Start by choosing the right type of collagen for your needs. Marine collagen—sourced from fish and contains 100% Type I collagen (the same type in human skin)— is known for supporting skin hydration and elasticity, while bovine collagen—derived from cows—is rich in types I and III collagen, ideal for joint, gut, and bone health. If you’re pescatarian or have specific dietary preferences, opt for the source that best suits your lifestyle.

Look for hydrolysed collagen peptides, which are broken down into smaller molecules for better absorption. Products free from additives, fillers, artificial flavours, and sweeteners  will also provide cleaner, more effective supplementation without disrupting the gut.

Vitamin C is essential for collagen synthesis, so consider pairing your supplement with citrus fruits, berries, leafy greens, or a product that already includes it. Taking collagen with vitamin C helps your body convert amino acids into usable collagen faster and more efficiently.

You can easily stir collagen powder into coffee, smoothies, tea, or soups—its neutral taste and solubility make it a versatile addition to your daily routine. Need inspiration? Explore our collagen recipes page for easy, delicious ways to incorporate collagen into your meals and drinks. Aim for 10–15g per day, increasing to 20g if you’re recovering from injury or need intensive support.

Finally, stay hydrated and be consistent. Most users begin to notice results within 4–6 weeks, with continued improvements over time.

Finding Your Ideal Time: When To Take Collagen?

So—when is the best time to consume collagen? It truly depends on your lifestyle, schedule, and wellness goals. Some people benefit from morning intake for skin and gut support. Others prefer evening use for relaxation and recovery. Splitting your dose between morning and night may also work well.

What matters most is taking collagen consistently. Over time, you’ll discover the rhythm that works best for your body.

Ready to optimise your collagen routine? Explore our full range of hydrolysed collagen powders and find the perfect fit for your goals.