Collagen is becoming increasingly popular in the world of nutrition and health. It’s mostly touted for its cosmetic benefits, but collagen isn’t just for cosmetic purposes… it’s essential to the structure and function of the human body. So if you are wondering, when is the best time to take collagen to get the most out of it? Do you even need to consume collagen protein? Let’s start by diving into some context:
What is collagen?
There are 28 (known) types of collagen in the body that play important roles in structure and function. Let’s take a look at where you’ll find the five most common types on the body:
- Type I*: bones, cartilage, muscles, skin, tendons
- Type II: articular cartilage
- Type III: blood vessels, muscles, organs
- Type IV: skin
- Type V: eyes, hair, skin
*Type I is by far the most common form, making up 90% of all collagen in the body.
Collagens are a three-stranded family of proteins essential for the structure and integrity of multiple organs, blood vessels/veins, and hair/nails. Collagen molecules are a combination of one or more of three amino acids: glycine, proline and hydroxyproline. The different types of collagen are different sequences and combinations of these amino acids with various other types of amino acids found in the body.
Collagen proteins are a vital part of your body’s makeup because of their long, stable amino acid chains and woven strands. This durable structure makes it elastic and strong: ideal for providing structure and shape to various body tissues. This structure also supports mechanical properties and functions such as skin elasticity, organ protection and joint resistance.
Dietary intake of collagen
Did you know that collagen protein is only produced in animals (including humans)? Since collagen proteins are unique to animals and such a large part of animal body composition, many believe that the only (or even the “best”) way to increase the amount of collagen in your body is to consume animal products rich in collagen: beef, poultry, eggs, dairy, seafood.
I have good news for my plant-based friends! You don’t need to eat collagen to increase the amount of collagen in your body. All you need to do is focus on eating a balanced plant-based diet!
To understand this, it is important to know how collagen is digested and used by the body when eaten or taken as a supplement. Proteins, including collagen, are too large to be absorbed by the body as they are. Proteins must be digested using enzymes to break the bonds and separate the amino acids to be absorbed and distributed throughout the body as needed.
Natural collagen production
The body has efficient pathways for producing its own collagen from available amino acids. Collagen can be produced intracellularly (inside the cell) or extracellularly (outside the cell) and the creation process depends on enzymes and micronutrients such as copper, manganese, vitamin C and zinc. By providing the body with amino acids and these nutrients, you can give it the building blocks it needs to build collagen.
While it is important to focus on consuming the three main collagen amino acids (glycine, proline and hydroxyproline), they are non-essential amino acids meaning the body is able to form them from other amino acids. In this case, there are four more amino acids that must be considered as “sources” from the main three: glycine can be synthesized from threonine, serine and choline, and proline/hydroxyproline from glutamate.
The best way to increase your collagen is to focus on foods rich in these amino acids and nutrients so that your body has the supplies it needs to make its own collagen. While eating collagen protein (animal products) can be one way to supply your body with these amino acids, there are more than enough plant foods packed with the same amino acids – just not in collagen form. Plant foods are also more nutrient dense as they contain vitamins and minerals necessary for this process in addition to amino acids.
Here are the best plant-based foods you can eat to boost collagen production:
Beans and legumes: Chickpeas, beans, lentils, lima beans, soybeans, tofu
Fruits: Blueberries, Guava, Kiwi, Mango, Melon, Oranges, Pineapples, Pomegranate
Cereals: Enriched cereals, oats, rice, whole wheat
Nuts and seeds: Almonds, cashews, flax seeds, peanuts, pistachios, pumpkin seeds, sunflower seeds, nuts
Vegetables: Asparagus, avocado, beets, peppers, broccoli, cabbage, cauliflower, cherry tomatoes, corn, mushrooms, peas, red potatoes, seaweed, spinach, tomatoes, cardamom
But: Black pepper, cocoa, coffee
What about collagen supplements?
Collagen supplements are a quick and easy way to consume the amino acids necessary to support the body’s own collagen production. However, it is important to note that because collagen can only be produced by animals, all supplements containing actual collagen molecules are derived from animal sources (usually bone, connective tissue, shells from marine life) and are not suitable for a vegan lifestyle .
Yes, there are “vegetable collagen” supplements, but be aware, these do not contain collagen. Vegan or vegetarian (fish-free/non-animal) supplements apply the same principles discussed above, providing you with plant-based collagen-promoting amino acids and micronutrients.
It’s important to remember that a plant-based diet lacks some other key nutrients that are more commonly found in animal products such as vitamin B12. Many plant-based eaters choose to take supplements to ensure they are getting adequate amounts of these vital nutrients. Ultimately, supplementation is a consumer choice and can be incorporated into a plant-based diet.
When is the best time to take collagen?
There is mixed research and scientific data on what time of day is best to take collagen, but there are a few things to consider based on known principles of nutrition and digestion:
- The body is not designed to digest huge amounts of protein at once. Current research shows that only 20-25 grams of protein at a time can be used to build lean mass or cells. Any protein beyond that is likely broken down as energy or excreted as waste.
- To optimize the absorption of the amino acids needed to build collagen, spread your intake of these collagen-promoting amino acids over several meals/snacks. By spreading your intake throughout the day, you give your body sufficient time to process the amino acids. For collagen production, this means allowing those collagen-promoting amino acids to be available for use in collagen production, rather than being used as energy or excreted as waste.
- The best time to take collagen may also depend on your goals. If you’re trying to build muscle, the best time to take collagen to get the most out of it is right after your workout, when your body is in recovery mode. This is believed to be when your body is most efficient at using amino acids to build tissue, and remember that type I and III collagen is a major component of muscle.
There is another approach to thinking about the “timing” of collagen intake. As you age, the collagen in the body begins to break down and the synthesis of new collagen can slow down. Perhaps the question of timing is rather at what age is it best to consider adding foods to your diet to help maintain collagen synthesis.
There is no better time to start taking care of your body than right now.
Here are some of my favorite recipes packed with these collagen-boosting nutrients:
Bibliographical references:
- Holwerda, A, JC van Loon, L. The effect of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review, Nutrition Reviews, Volume 80, Issue 6, June 2022, Pages 1497–1514,
- Li P, Wu G. The roles of dietary glycine, proline and hydroxyproline in collagen synthesis and animal growth. Amino acids. 2018 Jan. 50(1):29-38.
- Schoenfeld BJ, Aragon AA. How much protein can the body use in a single meal to build muscle? Implications for daily protein allocation. J Int Soc Sports Nutr. February 27, 2018, 3:10 p.m. doi: 10.1186/s12970-018-0215-1.
- Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis. [Updated 2022 Sep 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from:
