How and when to take collagen?

Collagen dietary supplements are clinically recognized for improving skin quality, firmness, and elasticity. This protein is known to help the skin age well by reducing wrinkles and preserving its radiance.

This article provides all the necessary information to start a collagen treatment with confidence, including the best way to take collagen, the recommended daily dose of marine collagen, when to take collagen, at what age to take collagen, and especially in what form and how to take collagen.

Collagen is an essential protein present in the body, which plays a crucial role in the structure and health of the skin, bones, muscles, tendons, and ligaments. It is responsible for the firmness and elasticity of the skin.

Collagen has a particular structure characterized by a specific sequence of amino acids, notably glycine, proline, and hydroxyproline. This unique structure takes the form of a triple helix, also known as the alpha triple helix, where three polypeptide chains are tightly intertwined. 

This triple helix structure gives collagen its stability and strength, which are essential for the durability of connective tissues.

To read:  What is marine collagen? 

Collagen is an essential protein in our body, playing a crucial role in the structure of the skin, hair, nails, tendons, and cartilage. Its production decreases with age, which can lead to signs of aging and health problems.

Collagen supplements have become popular to help compensate for this decrease and improve skin and joint health.

Also read: link between collagen and fatigue

Before determining when to take collagen or at what time of day to take collagen, it is important to understand how our body absorbs this protein.

Collagen is generally available in powder, capsule, or liquid form.

When we consume collagen supplements, it is important to understand how this protein is absorbed by our body to gain all its benefits.

When collagen is ingested in the form of dietary supplements, it first goes through the digestion process.

Collagen proteins are broken down into smaller peptides and amino acids by digestive enzymes present in the stomach and small intestine.

This enzymatic hydrolysis is a crucial step, as whole collagen molecules are too large to be absorbed directly by the intestinal wall.

Once broken down into smaller peptides and amino acids, these fragments are absorbed by the cells of the small intestine through active and passive transport mechanisms.

These collagen fragments then enter the bloodstream and are distributed throughout the body.

The absorbed collagen peptides can then exert several beneficial effects.

They stimulate the connective tissue cells, called fibroblasts, to produce more endogenous collagen. Additionally, these peptides may have anti-inflammatory and antioxidant effects, which contribute to the overall health of connective tissues.

Scientific studies have shown that regular consumption of hydrolyzed collagen can improve skin elasticity, reduce wrinkles and joint pain, and strengthen hair and nails.

It is important to note that the effects can vary depending on the individual, the quality of the collagen supplement used, and the duration of consumption.

In summary, the process of collagen absorption involves its breakdown into peptides and amino acids in the digestive system, followed by their intestinal absorption and distribution throughout the body. These collagen fragments can then contribute to the synthesis of new collagen and the overall health of connective tissues.

Indeed, from the age of 25, collagen production decreases, leading to the appearance of signs of aging such as wrinkles, fine lines, skin sagging, loss of volume, and elasticity.

These changes can also manifest in the body as joint problems, tendon issues, poor assimilation, and digestive disorders.

From 40 years old, the body produces about 1% less collagen each year. This means the body has less collagen to support the skin, joints, and connective tissues.

At the age of 50, we would have used up half of our collagen capital.

It is possible to start collagen supplementation from the age of 25 as a preventive measure. By improving skin quality, collagen supplementation can delay the appearance of the first signs of aging.

In certain cases, such as smoking, a stressful lifestyle, repeated exposure to UV without sunscreen, or very intense physical activity, it may be wise to start collagen supplementation from the age of 25 to prevent premature degradation of collagen proteins in the body.

Some people choose to take collagen in the morning on an empty stomach for better absorption, while others prefer it before or after exercise. Some experts also suggest taking collagen before bedtime to promote cellular regeneration during sleep.

a. In the morning on an empty stomach

Taking collagen in the morning on an empty stomach can promote better absorption of collagen peptides, as the stomach is empty and digestive enzymes can act more effectively.

b. Before or after exercise

Taking collagen before or after exercise can help support muscle recovery and promote joint health. Collagen peptides can be quickly absorbed and used by the body to repair connective tissues.

c. Before bedtime

Taking collagen before bed can promote cellular regeneration during sleep. The body repairs and regenerates itself at night, and collagen peptides can support this process.

Intermittent fasting, an increasingly popular practice, involves alternating between periods of fasting and eating.

This method can have various effects on the body, including on nutrient absorption.

When it comes to taking collagen, the timing of consumption during a fasting cycle can influence its effectiveness.

• Improvement of Absorption

During a fasting period, the stomach and intestines are empty, which can facilitate the absorption of supplements when consumed at the end of the fast. When you take collagen on an empty stomach, there is no competition with other nutrients for absorption. This can allow for a faster and more efficient assimilation of collagen peptides and amino acids in the digestive system.

• Maximization of Regenerative Benefits

Fasting has been associated with various health benefits, including improved cellular regeneration and reduced inflammation. Taking collagen after a fasting period could enhance these effects. Collagen provides the amino acids necessary for tissue repair, and fasting may potentially increase the cells' sensitivity to these nutrients, thereby optimizing the regeneration process.

• Timing and Consumption

For those who practice intermittent fasting, consuming collagen just after the fasting period can be particularly beneficial. For example, if you follow a 16/8 fasting pattern (16 hours of fasting followed by 8 hours of eating), taking collagen at the end of the 16 hours can maximize its absorption and effects.

• Practical Considerations

It is important to note that, although fasting can improve collagen absorption for some people, everyone reacts differently to fasting and supplements. It is advisable to start slowly and monitor how your body responds. If you have specific health concerns or pre-existing medical conditions, consult a healthcare professional before incorporating collagen and fasting into your routine.

Read also: marine or bovine collagen ?

Fasting can potentially improve collagen absorption by reducing competition with other nutrients and increasing cells' sensitivity to essential amino acids. Taking collagen after a fasting period can therefore maximize its regenerative and tissue repair benefits. However, it is crucial to listen to your body and adjust collagen intake according to your individual needs and reactions.

The powdered form of collagen allows for high bioavailability, optimal digestibility and absorption, and can be used in various ways.

Marine collagen powder is mainly composed of 100% hydrolyzed collagen peptides, like the one offered by D-LAB.

Among all sources of collagen, marine collagen powder is considered one of the most easily absorbed by the body, as its structure is similar to that of human collagen. 

Collagen tablets are, for some, easier to use than powders. They are to be added to your daily routine, morning or evening, depending on your schedule.

Some foods contain collagen, such as bone broth, fish, eggs, and goji berries contain nutrients that promote collagen production. 

Some traditional dishes cooked for a long time are naturally rich in collagen, such as bone broth, pot-au-feu, fish and shellfish broths, as well as bone marrow and gelatin. 

For vegetarians or vegans, it is preferable to choose foods that stimulate collagen synthesis and help its regeneration, such as those rich in vitamin C (sprouted seeds, peppers, kiwi, berries and small red fruits, citrus fruits, parsley). Spirulina is also known to stimulate collagen synthesis.

To complement and enhance the action of collagen dietary supplements, you can incorporate collagen-containing skincare products into your beauty routine (collagen concentrated serums, collagen creams, etc.).

As an active cosmetic ingredient, collagen acts as a protective shield for the skin, maintaining its hydration and protecting it from external aggressions. 

It also enhances skin hydration, gives a fresh and plump complexion, and improves the texture and elasticity of the skin. 

Some products also stimulate the natural production of collagen, thereby promoting skin health and youthfulness, such as vitamin C.