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K-dramas are continually teaching me about life. First, there’s the incredible skin care and makeup. And now, a much more surprising habit: collagen supplements, which are shown as a staple in the regimens of the stars’ morning routines.
For me, incorporating collagen into my morning cup of coffee (just like Jennifer Aniston!) has been a total game changer. So, what is collagen, and how does it work? Read on for more about the skin-supporting, body-strengthening supplement that’s recommended for anybody over 25 years old.
The supplement is popular among all ages for skin protection, improved texture, firmness, and hydration, though experts recommend it for those aged 25 and above. It even benefits your hair and nails, making them stronger. As for the best time to take collagen, consistency in daily intake is key, giving you room for flexibility with the timing.
How do collagen supplements work?
“Randomized, controlled trial studies these have shown a significant improvement in a person’s overall skin health when taking collagen supplements,” says Dr. Deepthi Atmakuri, dermatologist and founder of Clinica Derm. “In some cases, it’s been seen in less than eight weeks.”
While the particles ingested from the supplements don’t directly reach the skin, they are broken down in the digestive system into amino acids, which are the building blocks of protein in the body. These amino acids are then absorbed into the bloodstream and can help stimulate the production of new collagen in the body. Dr. Atmakuri says you may notice improvements in two to three months, but immediate effects like plumper-looking skin and reduced dullness can present themselves as early as 15 days in.
When is the best time to take collagen supplements?
While collagen supplements don’t require a strict schedule, they do require consistency. “A regular intake of collagen is most important, because your body needs a consistent supply to feel any long-term benefits,” says Dr. Archana Batra, a dietitian and certified diabetes educator. She presents a couple of options for setting daily reminders.
- On an empty stomach: Collagen is best absorbed in an acidic environment, so take it on an empty stomach first thing in the morning. If you’re intermittent fasting, take it right after the fasting period and allow some time before breakfast.
- Right before bedtime: Taking collagen before bedtime can benefit the body as it repairs and regenerates while you’re sleeping, 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 people with sensitive stomachs, Dr. Batra recommends consuming collagen with meals. And no, that won’t erase its skin-loving qualities. The body’s natural enzymatic activity is highest during digestion, which aids in the breakdown and absorption of collagen. You can boost its action further by combining it with a nutrient powerhouse like vitamin C, which is crucial for collagen synthesis. So vitamin C-rich foods, such as citrus fruits or other supplements, can complement it well. However, iron supplements may compete with collagen for absorption, so if you need both, space out their intake.
How to pick the right kind of collagen
Always check the label for hydrolyzed collagen, also known as collagen peptides. These are more quickly absorbed by the body and can be mixed into both hot and cold liquids for easy consumption. Dr. Atmakuri notes that selecting a type of collagen is a personal choice: Marine and bovine collagen are the most prevalent varieties. Keep in mind that there are more limited studies on the effectiveness of plant collagen. She further says that marine collagen has a slightly unpleasant fragrance, but it can be avoided by adding artificial flavors like lemon and berry, which most supplement companies do.
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