Collagen has blended its way into everything from smoothies to lattes to post-workout shakes, becoming a key ingredient in many wellness routines. With promises of fewer wrinkles, stronger bones and happier joints, this versatile protein has surged in popularity among beauty enthusiasts, anti-aging advocates and fitness fans.

But when it comes to reaping its full benefits, you may have wondered: When’s the best time to take collagen? Whether you’re looking to age healthily or to ease those achy joints, the timing of your collagen intake could impact how well your body absorbs it and how effectively it works. That’s why we reached out to registered dietitians to get the scoop on the right time to pop or drink your supplement for the best results.

Types of Collagen

There are around 28 different types of collagen, but Types I, II and III are what you’ll typically find on supplement shelves. Ayat Sleymann, M.S., RDN, a registered dietitian, shares that each type plays a unique role in the body:

• Type I: Found in skin, hair, nails, bones and tendons, Type I is the most abundant collagen, making up over 90% of the collagen in the human body. It helps keep skin firm and supports the overall structure and strength of connective tissue.
• Type II: Mainly found in cartilage, Type II collagen helps to support joint health and mobility.
• Type III: Found in the skin, blood vessels and muscles, Type III collagen, along with Type I, supports elasticity and healing.

Collagen supplements are usually sourced from the skin, cartilage and bones of animals like cows (bovine), pigs (porcine), fish (marine) and eggs. They come in various forms to cater to consumer preferences—from powders and capsules to gummies and liquids.

Optimal Timing for Collagen Intake

Once you’ve chosen your collagen supplement, the ideal time to take it depends on your health goals and daily routine.

If you aim to enhance your skin’s elasticity or support your gut health, Diana Nguyen, M.S., RDN, CSSD, a performance registered dietitian nutritionist, shares that taking collagen in the morning may help maximize its benefits and absorption. Sleymann references a study that showed that taking collagen in the evening before bed may help improve sleep quality and cognitive function. However, that study was very small—so more robust research is needed to confirm these findings.

For muscle health, studies recommend taking collagen one hour before or after resistance and strength training exercises. This has been shown to help improve muscle strength and body composition, particularly in those with age-related muscle loss. As for muscle and joint recovery, Nguyen recommends taking collagen in the evening, as the body naturally repairs itself during sleep.

Ultimately, both dietitians agree that consistency matters more than perfect timing. Whether you choose the morning, afternoon or evening, regularly taking your collagen supplement is the key to unlocking its full potential.

Factors Affecting Collagen Absorption

Timing isn’t the only factor that affects collagen absorption and effectiveness. Your diet, lifestyle habits and certain medications can also impact how well your body absorbs and utilizes collagen.

Factors That Enhance Absorption

Collagen doesn’t work alone—it relies on other nutrients, like vitamin C, copper and zinc, to support its production and maximize its benefits. To ensure your body has enough vitamin C, Nguyen recommends consuming vitamin-C-rich foods like citrus fruits, berries, kiwifruit, leafy greens, bell peppers and tomatoes. Copper-rich foods like nuts, seeds and shellfish, as well as zinc sources like meat, seafood and pumpkin seeds, also help with collagen synthesis. Fortunately, “collagen supplements often include 80-150 mg of vitamin C,” she adds, further supporting collagen production and overall skin, joint and tissue health.

“The form of collagen also matters,” says Sleymann. When it comes to picking the right one, hydrolyzed collagen (also known as collagen peptides) is a form of collagen that is broken down into smaller pieces through a process called hydrolysis, making it the best choice for optimal digestion and absorption. A typical daily dose of collagen peptides ranges from 2.5 to 15 grams. However, the specific dose depends on the health benefit. “For general health, aim for 2.5-10 grams per day; for skin and hair, 5-10 grams per day; and for joint health, 10-15 grams per day,” says Nguyen.

Factors That Prevent Absorption

It’s also important to be aware of the factors that can get in the way of optimal collagen absorption. For one, stomach acid is essential for breaking down proteins, including collagen. If your stomach acid is low, it can make protein digestion difficult. “Medications like proton pump inhibitors (PPIs), which are often used for acid reflux, may reduce stomach acid levels and impact protein digestion,” says Sleymann. She adds that conditions that affect the intestinal lining, like inflammation or digestive disorders, may also impact collagen digestion and absorption.

Sleymann and Nguyen also share that too much sugar, smoking, alcohol and excessive sun exposure can all break down collagen. So, it’s not just about the supplements you take but also the lifestyle choices you make.

Potential Side Effects and Considerations

Collagen supplements are generally considered safe for most people but are not entirely side-effect-free. Some people report mild digestive issues like nausea, bloating or stomach discomfort, while others might notice skin rashes.

If you have food allergies, double-checking your collagen source is important. “Individuals with fish allergies should avoid marine collagen, and individuals with egg allergies should avoid collagen products made from eggshell membranes,” says Nguyen.

For those with a history of kidney issues, Sleymann notes that it’s best to talk to your health care provider to ensure that collagen supplements are safe to consume. This is because high protein intake, including collagen, can potentially place additional strain on kidneys that are not functioning properly.

The Bottom Line

The timing of your collagen supplement can make a difference in how well it supports your health goals. Whether you start your day with a collagen-boosted beverage or wind down with a collagen capsule before bed, the key is to take it consistently. Your diet, lifestyle habits and certain medications can also greatly impact how well your body absorbs and uses collagen. Most importantly, you should always speak to a health care provider before taking new supplements to ensure they’re safe and align with your health needs.

Dr. Mehmet Oz, President Donald Trump’s nominee to lead the Centers for Medicare and Medicaid Services, stated on Friday that he would fight healthcare fraud and push to make Americans healthier if appointed. CMS will oversee health insurance programs for more than 150 million people nationwide.
A former heart surgeon turned television host, Oz became a household name for Americans, thanks to his long-running program, The Dr. Oz Show, which aired for 13 seasons from 2009 to 2022, through which he advised viewers on nutrition, exercise, and wellness, often recommending supplements and lifestyle changes. While he has given science-backed advice to his viewers such as ‘Eat well, move more, prioritize sleep’, Dr. Oz also has a record of promoting controversial health claims. As Dr. Oz sees this as a ‘monumental opportunity’ to make the country healthier, let’s take a closer look at times when he promoted health misinformation.
Supplements for weight loss

Dr. Oz faced harsh criticism from senators in 2014, for endorsing diet supplements, particularly green coffee bean extract, which he once called a ‘magic weight loss cure’. They accused him of fueling deceptive marketing and also criticized him for promoting products that lacked scientific backing. Oz, however, defended them and said, “I actually do personally believe in the items that I talk about on the show; I passionately study them. I recognize that oftentimes they don’t have the scientific muster to present as fact.”

Dr. Oz also promoted raspberry ketone as “the No. 1 miracle in a bottle to burn your fat.” Later in a 2013 episode, he called Garcinia cambogia “the simple solution you’ve been looking for to bust your body fat for good.” He also suggested HCG (pregnancy hormone) aids weight loss, however, scientific evidence is lacking.
Cancer prevention claims

Dr. Oz spoke about the cancer prevention benefits of selenium, a mineral in a 2012 episode. Some research suggests that people who have a selenium deficiency may have an increased risk of developing certain cancers, including colon, rectum, prostate, lung, bladder, skin, esophagus, and stomach, according to the NIH. However, it is unclear whether selenium supplementation reduces the risk of cancer. “Extremely high intakes of selenium can cause severe problems, including difficulty breathing, tremors, kidney failure, heart attacks, and heart failure,” the NIH notes.

Oz has also spoken about anti-cancer foods with his audience. He claims that endive, red onion, and sea bass could decrease the risk of ovarian cancer by up to 75 percent. However, a 2014 paper dismissed the possibility of any such miracle foods.
Lavender for RLS

Among the many wild claims made by Dr. Oz, the lavender for restless leg syndrome really grabbed eyeballs. Restless legs syndrome, also known as Willis-Ekbom disease, is a common condition of the nervous system that causes an overwhelming irresistible urge to move the legs.
“I know this sounds crazy, but people put it under their sheets. We think the lavender is relaxing and maybe itself beneficial,” Oz said in 2010. Scientists have long debunked such claims.
(Pic courtesy: iStock)

If you look in the supplement aisle at your local pharmacy, you’ll likely find different forms of creatine such as gummies, powders, capsules and even drink mixes. That’s because creatine is a popular fitness supplement for those who want to gain muscle, strength and power while improving performance. It’s also naturally made in our bodies and assists our muscles with energy production when we work out. 

Though creatine can be found in smaller quantities in foods like salmon, chicken, beef and pork, many people take supplements for fitness benefits. However, did you know that creatine can also have other effects on both your mental and physical health? To learn more, we spoke with experts about creatine’s benefits, effects on weight, results and how to choose the right supplement.

Creatine benefits for your overall health

Although creatine is popular in the fitness space, it has other benefits that the average person can also take advantage of. For example, creatine can help with injury recovery, improve skeletal muscle and has been shown to have a positive impact on the brain.

Jenna Stangland, a registered dietitian, specialist in sports dietetics and Momentous adviser, says, “Most recently in research, it has been shown that a daily dose of creatine can increase brain creatine levels by 6%.” Part of this can be attributed to the increase of phosphocreatine in the brain when taking creatine, which can help reduce cognitive neurological diseases. Phosphocreatine is a substance created by our skeletal muscles that serves as a buffer to maintain an energy form created by the cells called adenosine triphosphate (ATP).

Stangland adds that creatine may even have a positive effect on your mental health. “It was found that when there are smaller amounts of white matter creatine and phosphocreatine in the brain, more severe depressive episodes occur,” she said. Therefore, taking creatine can increase that white matter and, as a result, improve your mental state. 

Creatine has also been shown to have an effect on mood, according to Strangland, by promoting brain energy levels, particularly for women. “Females have lower creatine stores within the brain — about 70% to 80% — compared to males, especially in the frontal lobe, so this is an area where females especially benefit from taking creatine daily,” she said. The brain’s frontal lobe is known to control mood, cognition, memory and emotion. Supplementing with creatine could positively impact this part of the brain.

How to choose a creatine supplement

As you can imagine, the supplement market is flooded with different products, many of which are questionable in nature. This is because the Food and Drug Administration (FDA) doesn’t regulate dietary supplements for effectiveness or safety. You’ll come across three different types of creatine at your supplement shop: creatine monohydrate, creatine ethyl ester and creatine hydrochloride. Of the three, creatine monohydrate is the most popular version and has proven to help people achieve their fitness goals. 

Although creatine is a popular and well-known supplement, it’s still important to be cautious when picking one out. Chrissy Arsenault, head registered dietitian consultant at Trainer Academy, advises, “I recommend that consumers look for a brand that is reputable and third-party tested when picking a creatine.” 

Stangland says that the ingredients section should read only creatine monohydrate, and there should not be any mention of other preservatives, additives, binders, etc. You’ll find creatine monohydrate, either in powdered or capsule form, flavored or unflavored, at your vitamin store, so you can pick based on your preference. Other forms include creatine gummy and drink mixes. 

How to take creatine to support your fitness goals

Another thing to look out for on a container of creatine is that one serving equals 5 grams. “In the serving size, you want to see that one serving is a 5-gram scoop so you can adequately scoop the recommended dose,” Stangland said. 

How much you should take will also depend on your own goals. For example, if your goal is to build strength or muscle gain, Arsenault recommends taking at least 3 to 5 grams of creatine monohydrate daily. She adds, “For optimal absorption, aim for 20 grams divided into four daily intakes of 5 grams in combination with carbohydrate and protein.”

If weight loss is your main focus, you can follow the abovementioned guidelines. “Creatine can help preserve muscle mass during calorie restriction, but listen to your body as you know it best and adjust as needed,” Arsenault said. For example, some people may experience bloating and want to decrease the dosage. On the other hand, if you don’t notice a difference in your “pump,” you may want to increase the dosage. 

Creatine weight gain

In some cases, a common side effect is weight gain. However, the weight gain is caused by temporary water retention that eventually subsides. 

“In the early stages of creatine supplementation, there is a slight increase in total body water when the creatine stores in the muscle increase,” Stangland said, adding, “Studies have shown that this is not a long-term side effect and even after training with creatine for five to 10 weeks, the studies showed no increase in total body water.” 

The good news is this has only been shown short-term or in the first few days of a loading phase of creatine at 20 grams per day. Stangland said that after those first days, the total body water returns to its normal state and hasn’t shown any overall weight gain due to creatine supplementation. 

Be mindful to drink your recommended daily water intake when supplementing with creatine.

Who should avoid creatine?

Even though creatine is a well-studied supplement and generally safe to take if you don’t have any underlying conditions, some people should exercise caution before adding it to their diet. 

Arsenault advises that people with liver disease or edema should first speak to their doctor before taking creatine. “This is because creatine is naturally made in the kidneys and liver,” she said. Additionally, if you’re pregnant or breastfeeding, you should also consult your doctor before supplementing with it. 

How long to take creatine before you see results

As with any supplement, creatine is not going to work overnight. Stangland recommends taking it for a minimum of four weeks to see any actual changes. “This timeframe shows increases in creatine levels in the brain and/or increases in creatine levels in the muscle for improved strength and power,” she said. 

Keep in mind that you may already be getting some creatine in your diet since it’s a naturally occurring substance in animal protein such as red meat, chicken and seafood. However, Stangland points out that to get enough creatine from food, one would need to eat two pounds of steak or two-and-a-half pounds of salmon every day.

If you don’t see any changes by taking creatine, you might be what is called: a non-responder. “One may be a non-responder due to their biological profile if they have high creatine levels prior to starting supplementation, lower than average fat-free mass and a lower proportion of type 2 muscle fibers,” Stangland said. Other circumstances where you may be a non-responder include if you’ve been using creatine for too long or the creatine levels in your muscles no longer increase as much as they did in the beginning.

Other circumstances in which you may be a non-responder are if your diet is already heavy in animal protein. “This means that they already get enough creatine for optimal performance and have a high baseline level,” Arsenault said.

The bottom line

At the end of the day, creatine is a supplement and shouldn’t be the only thing you focus on when working toward your fitness goals. Instead, treat it like a tool that can help you achieve them. Ultimately, a healthy diet, a balanced lifestyle, sleeping adequately and exercising regularly will help you have long-term success, no matter your goals.