Should You Take Collagen Supplements at Night?

Collagen supplements have become increasingly popular in recent years due to their touted anti-aging and skin, hair, nail, and joint health benefits. With the rise in popularity, many collagen supplement users wonder when is the best time of day to take them - morning or night? There are pros and cons to taking collagen supplements at different times, so let's dive into the details to help determine if you should take collagen at night.

What is Collagen?

Collagen is the most abundant protein in the human body, making up around 30% of total protein content. It is the main structural protein that maintains the integrity of connective tissues throughout the body like the skin, bones, tendons, ligaments, and blood vessels.

Collagen gives skin its firmness and elasticity, while also replacing dead skin cells. In the bones and joints, collagen forms a framework for strength and structure. There are at least 16 different types of collagen in the body, but around 90% is Type I, II, or III.

As we age, collagen production starts to decline. This leads to common signs of aging like wrinkles, sagging skin, stiff joints, brittle bones and nails, and weaker hair. Taking a collagen supplement may help replace some of that lost collagen.

What are the Benefits of Taking Collagen Supplements?

There is some research showing benefits related to collagen supplementation, including:

• Improved skin hydration, elasticity, and dermal collagen density
• Reduced visible wrinkles and age-related skin dryness
• Increased collagen in joints for injury recovery and relief of joint pain
• Strengthening of brittle nails
• Thicker, fuller hair
• Improved bone mineral density
• Joint pain relief and improved mobility
• Helping leaky gut syndrome by building intestine wall integrity

The research is still emerging, but the potential benefits are promising. Always consult your doctor before starting any new supplements.

When Should You Take Collagen Supplements?

The two main times people tend to take collagen are morning and night. There are pros and cons to both times:

Taking Collagen in the Morning

Pros:

• Convenient to take along with other morning supplements and vitamins
• May improve energy levels when taken before breakfast
• Sets you up with a collagen boost to start the day

Cons:

• Has to compete for absorption with other nutrients from food and supplements
• May cause an upset stomach if taken without food for some

Taking Collagen at Night

Pros:

• Can take just before bed on an empty stomach to optimize absorption
• Works on regeneration and renewal while you sleep
• May improve quality of sleep

Cons:

• Have to remember before bedtime routine
• Could cause energy or odd dreams if taken too close to sleep

Factors to Consider When Taking Collagen at Night

If you're leaning towards taking your collagen supplement at night, there are a few factors to consider optimizing the timing:

At least 30-60 minutes after eating - It's best to take collagen supplements on an empty stomach. Taking collagen with food can impede proper absorption. Try to allow 30-60 minutes after your last meal before taking your nightly dose.

2-3 hours before sleep - While you want to take it on an empty stomach, you also don't want to take it too close to bedtime. Try to leave 2-3 hours before going to sleep after taking collagen. This gives it time to absorb properly. Taking it right before bed can cause vivid dreams or sleep disturbances for some.

With other supplements - If you take other supplements like biotin, vitamin C, hyaluronic acid, or melatonin, pairing them with collagen at night can provide synergistic benefits. Vitamin C helps with collagen absorption, while hyaluronic acid and biotin complement collagen's skin and hair benefits. Melatonin may improve sleep quality.

Cycle with morning dose - It may be ideal to alternate taking collagen between morning and night. A few months in the morning, then switch to a few months at night. This gives your body collagen support throughout the entire day.

Daily for best results - Taking your collagen supplement consistently is key to seeing results. Shoot for daily, either morning or night. Missing days can reduce the efficacy.

How Much Collagen Should You Take at Night?

The amount of collagen you should take depends on the type of collagen and blend, source, and your individual needs. Guidelines based on clinical research suggest:

• Collagen peptides - 10-15 grams daily
• Hydrolyzed collagen - 10 grams or more daily
• Marine collagen - 5-10 grams daily

Following package instructions is recommended, as blends and sources can vary. When taking marine collagen specifically at night, 5 grams is typically sufficient.

Start on the lower end around 5g daily, and monitor results. You can increase over time if you don't see desired effects. Taking too much won't provide additional benefits.

What is the Best Collagen Supplement to Take at Night?

If taking collagen before bed, it's best to choose a nighttime-specific formula to promote restfulness. Here are some of the top collagen supplements to consider taking at night:

• Further Food Collagen Peptides Night - Contains collagen peptides, chamomile, passionflower, and lemon balm to support sleep.
• Reserveage Collagen Night Time - Adds melatonin and vitamin C to collagen to promote better sleep and absorption.
• LiveWell Collagen + Sleep Formula - Contains 2 types of collagen with melatonin, magnesium, and vitamin C for rest and recovery.
• NeoCell Collagen + C with Melatonin - Vitamin C and melatonin to increase collagen absorption and quality of sleep.
• Sports Research Collagen Peptides Night Formula - Collagen with chamomile and melatonin for skin benefits and sleep support.

Look for nighttime blends that contain at least 5-10g of collagen peptides, vitamin C, and sleep-supportive ingredients like melatonin, chamomile, magnesium, etc. Always follow dosage instructions.

Potential Side Effects of Taking Collagen at Night

For most people, taking collagen supplements at night is well-tolerated with few side effects. However, some users report:

• Bloating or upset stomach - can take with food or reduce dose
• Unpleasant taste - flavored or capsule collagen can help
• Fatigue - take 2-3 hours before bed
• Strange dreams - take earlier or reduce dose
• Hypoglycemia - monitor blood sugar as collagen metabolizes similar to protein
• Hypercalcemia - very high doses over long time can raise calcium levels

Start with smaller doses at night and give your body time to adjust. Discontinue use if any severe side effects occur. Those with food sensitivities need to use caution and check for potential allergens like fish or eggs in marine and poultry collagen sources.

Should You Take Collagen Supplements at Night? Conclusion

Taking collagen supplements at night on an empty stomach about 2-3 hours before bed offers maximum absorption and anti-aging overnight benefits. Pairing collagen with supportive ingredients like vitamin C and melatonin can further enhance efficacy for skin and sleep.

Alternating between morning and nightly doses gives you the most well-rounded support over long-term use. Just remember to take it consistently to see real results.

Talk to your doctor if you have any pre-existing conditions prior to starting a collagen supplement regimen. While generally safe, there are populations who need to exercise caution like pregnant women, diabetics, and those on certain medications.

Overall, taking collagen supplements at night can promote beauty rest and leave you waking up with healthier looking skin and hair. Allow about 2-3 months of daily use to notice the full effects. Sweet dreams and stay youthful!

Resources used to write this article

Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology, 14(4), 291–301. https://doi.org/10.1111/jocd.12174

Clark, K. L., Sebastianelli, W., Flechsenhar, K. R., Aukermann, D. F., Meza, F., Millard, R. L., Deitch, J. R., Sherbondy, P. S., & Albert, A. (2008). 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion, 24(5), 1485–1496. https://doi.org/10.1185/030079908x291967

DeLuca, P., & Mikhal'chik, E. (2020). Skin Antiageing and Systemic Redox Effects of Supplementation with Marine Collagen Peptides and Plant-Derived Antioxidants: A Single-Blind Case-Control Clinical Study. Oxidative medicine and cellular longevity, 2020, 4389810. https://doi.org/10.1155/2020/4389810

Elam, M. L., Johnson, S. A., Hooshmand, S., Feresin, R. G., Payton, M. E., Gu, J., & Arjmandi, B. H. (2015). A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial. Journal of medicinal food, 18(3), 324–331. https://doi.org/10.1089/jmf.2013.0109

Hexsel, D., Zague, V., Schreiner, V., Siega, C., Francisco, J., Coelho, J. P., Vieira, R. P., Bittencourt, F. V., & Bai, M. (2017). Oral Supplementation with Specific Collagen Peptides Has a Body Mass Index-Dependent Beneficial Effect on Cellulite Morphology. The Journal of medicinal food, 20(12), 1168–1174. https://doi.org/10.1089/jmf.2017.0062

Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. (2014). Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin pharmacology and physiology, 27(1), 47–55. https://doi.org/10.1159/000351376

Shin, J., Lee, J., Lee, S., You, H. J., & Chung, M. (2018). Beneficial effects of undenatured type II collagen on joint health: a randomised controlled trial. Journal of the science of food and agriculture, 98(5), 1869–1876. https://doi.org/10.1002/jsfa.8629

Wang, Y., Li, P., Wang, Y., Xu, J., Liu, X., & Wu, Y. (2019). A Pilot Study of the Physiological Effects of a Combination of Collagen Hydrolysate, Green Tea Extract and Vitamin C during Sport Training. Applied Sciences, 9(21), 4635. MDPI AG. Retrieved from http://dx.doi.org/10.3390/app9214635