What's the best time to take hydrolyzed collagen?
There are many opinions about the optimal time to take hydrolyzed collagen in order to get the maximum benefit from its properties. Many of our customers fit their collagen intake into their daily routine, and the timing can be adjusted to suit their schedule. In this article we'll look at the benefits of taking collagen at different times of day and ask whether the time we choose is really the most suitable one. Before we get into that, let's focus on how collagen actually breaks down in our body.
What happens to collagen once it reaches the digestive tract?
Once collagen is consumed, a breakdown process begins in the digestive tract, where stomach acid and enzymes break the protein down into smaller fragments called peptides. Hydrolyzed collagen, already prepared through hydrolysis, is easier to digest and has greater bioavailability. This process becomes even more efficient in the small intestine, where enzymes help break collagen down into its individual amino acids, which are then absorbed by the body.
How does stomach acid affect collagen?
Stomach acid plays a key role in breaking down collagen, facilitating the action of digestive enzymes and helping ensure it's fully absorbed. This is due to the activation of pepsin – an enzyme that breaks down proteins and aids their digestibility.
Collagen in the morning or on an empty stomach
Taking collagen in the morning or on an empty stomach offers optimal conditions for its effectiveness. When taken before a meal, collagen is already primed for absorption by stomach acids, which stimulate protein absorption. Even before eating, the stomach has already begun producing acid, which favors the collagen absorption process.
Collagen in hydrolyzed form is even easier to digest, since it has already gone through the hydrolysis process, and stomach acids further support its absorption – this is according to Dr. James Galligan, professor of pharmacology and toxicology at Michigan University's College of Human Medicine.
In our previous article we noted that collagen can keep us full for longer, thanks to its high protein content, which stimulates satiety hormones such as cholecystokinin. Taken in the morning, whether on an empty stomach or with breakfast, it can provide a feeling of fullness for longer, making it an ideal choice for busy days. On our blog we also share recipes with RealFood hydrolyzed collagen, proving that it can easily be added to our favorite dishes without changing their taste or compromising its quality.
Collagen in the evening and before bed
Taking hydrolyzed collagen in the evening is preferred by some people and has its own benefits too. A study, published in the European Journal of Nutrition, shows a link between collagen peptides and fewer night-time awakenings, as well as improvements in cognitive function. 13 male athletes with consistent sleep problems were tested; over 7 nights, one hour before bed, they took either collagen or a placebo. The results showed a significant improvement in daytime activity among those who benefited from collagen's properties.
Thanks to its rich amino acid profile, hydrolyzed collagen can improve both sleep quality and daytime productivity. Taken in the evening, before bed, collagen has a calming effect and supports muscle relaxation and fewer awakenings, due to the positive effects of the amino acids glycine, proline, and hydroxyproline. These are part of RealFood Hydrolyzed Collagen and are the substances responsible for the quality of our sleep – a study, published in the medical journal Sleep and Biological Rhythms shows that glycine not only supports sleep quality but also boosts memory during the day.
Before or after your workout?
Collagen plays an important role in muscle recovery after exercise, helping maintain connective tissue and muscle relaxation. Whether we take it before or after physical activity, it can improve results and reduce inflammation and post-workout soreness. A study conducted among male athletes confirms this beneficial effect.
Determining the optimal time to take collagen, before or after your workout, depends on your muscles' individual needs. If you're looking for more support during your workout, taking it beforehand may be more suitable. After a workout, collagen can help with quick recovery and support muscle tissue.
To make the best decision, you need to weigh your needs and decide whether your muscles need more support during exercise or afterward.
Conclusion
Stomach acid aids the digestion of collagen by denaturing its complex structure and facilitating the action of digestive enzymes, ultimately breaking it down into smaller peptides and amino acids that can be absorbed and used by the body.
The decision about which part of the day to take collagen depends entirely on our needs and how we feel at different times of the day. Taken in the morning, it's filling, and the amino acids give the muscles the energy they need. Later in the day or in the evening, it has a calming effect and helps set us up for higher-quality sleep, with fewer awakenings, helping us feel rested the next day. Since every body works at a different pace, it's important to pay attention to our own needs and be guided by what our body actually needs.
