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Collagen is a supplement whose benefits are well known in many directions – for the beauty and health of hair, skin, and nails, for better athletic performance, for recovery from injuries, for stomach comfort. But when and how should we take it to get the most out of it, based on our needs?
Here are a few tips from nutrition experts.
Morning, on an empty stomach
Hydrolyzed collagen – as an odorless, tasteless powder, or a flavored one, doesn't irritate the stomach and dissolves quickly and easily in warm drinks. So make it a habit to add your daily dose – usually one scoop or one sachet – to coffee, tea, a smoothie, fresh juice, or even a glass of water.
It's believed that adults absorb collagen faster on an empty stomach, before eating any processed carbohydrates. Stomach acidity, measured in pH, is high on an empty stomach, and the protein is processed quickly. That's why, for energy and vitality, morning collagen is the best fuel. This way its anti-aging action and its supportive role in building muscle, and its care for joints and bones become more noticeable too. Let's not forget it also supports skin hydration, since skin is exposed to a lot of pollution and stress throughout the day.
After a workout
Regular exercise helps strengthen the body and build muscle mass, but it also brings fatigue, dehydration, and injuries along with it. To handle these more easily, it's important to take the protein after your workout. In a smoothie, a light snack, or fresh juice, it helps restore nitrogen balance, and supports and rebuilds the protein content of your muscles. Collagen peptides, which consist of 20% glycine and 8% arginine, can support creatine synthesis in the body. They also help reduce body fat percentage.
Evening, before bed
Why in the evening? Sleep is very important for the body's recovery after the day's stress and effort. That's why it's important to sleep at least 6 hours, uninterrupted and peacefully. This is how you „feed“ your body. And since sleep is supposed to be a period of rest for at least a few hours, if you take the supplement beforehand, it will be able to do its job better than during the day, when stress „eats away“ at your energy.
The protein contains the amino acid glycine, which calms the nervous system and lowers body temperature – both conditions for better-quality sleep. Collagen is also involved in the production of serotonin, which helps you fall asleep. Sleep is important for the recovery and maintenance of the immune system and the muscles.
Combined with vitamin C
Together, collagen and vitamin C make an excellent combination that boosts the body's own production of the protein. Vitamin C supports immunity. It acts like a glue that binds collagen fibers together and helps maintain collagen levels in the body. That's why this combination, dosed according to age, is recommended for healthier, fresher skin and better mobility.
But the most important condition for a long-term benefit from taking hydrolyzed collagen is that it shouldn't be a one-time action, but a habit. Take collagen for 30 – 40 days to feel its effect on your skin, joints, bones, and muscles. There are no rules about whether to drink it only in the morning or evening, and no restrictions on which drink to use it in – what matters is that, through a balanced diet and supplements, you provide your body with what it needs and stimulate it to produce more on its own. Try using the hydrolysate in meals too – main dishes and desserts – and think of it as part of your routine.
