Collagen is the most abundant protein in the human body and is responsible for supporting your wellbeing in so many ways, including bone and skin health.
When there’s a lack of collagen in your body, the signs are pretty noticeable. Oh, and as you get older, your collagen levels decline. This drop can lead to a whole host of side effects, including snags you might not even have associated with collagen levels.
The main functions of collagen include…
- Support for your body tissues
- Skin health and strength
- Supporting joint health
- Wound healing
- Promoting bone strength
- Helping maintain the health of blood vessels
So, when it comes to your overall health, collagen is a big deal as it plays many important roles. But, to get the most from a collagen-boosting supplement, when should you take it for the best results?
Find out all you need to know right here.
When should I take a collagen supplement?
There are no benefits from taking a collagen supplement at any specific time of the day. You can take collagen in the morning with your morning coffee, on an empty stomach, or at night.
The most important thing to remember when taking your supplement is to be consistent and try to take it at the same time each day—24 hours apart. For example, if you take your first one at 8 am, take your subsequent ones at the same time.
Here are a few suggestions of the best ways to take them at certain times of the day.
In the morning
There should be no issues taking your collagen on an empty stomach. Some people prefer to take it without food as it can help with better absorption of collagen. If you want to take it before breakfast, or as part of your breakfast, that’s fine too.
At night time
Collagen can also be taken just before you sleep, allowing it to repair the body while you rest. Some think it may be the best time to take it as your body will naturally undergo repair processes when you sleep, though more studies are needed to confirm this. Collagen also contains glycine, an amino acid that may improve sleep quality.
After a workout
If you're physically active you might want to wait until after exercise to take a collagen supplement as it can help your muscles recover. Taking collagen post-workout is a popular time to supplement.
Your timing will depend on your own personal routine, but whenever you decide to take it, make sure you’re consistent with the timing each day to allow the supplement to work to its full potential.
What are the symptoms of low collagen levels?
As we said, if you have a lack of collagen in your system, there will be noticeable signs. It’s often been described as the protein of youth as it’s what helps you to keep a youthful-looking appearance. A drop in collagen levels is one of the reasons why we start to look older as we age.
If you have low collagen levels, you may start to notice the following signs…
- Fine lines and wrinkles on your skin
- Thinner hair
- Sagging skin
- Hollow cheeks
- Sunken eyes
- Brittle nails
- Joint pain
- Stiffness in your limbs
- Muscle weakness
- Gastrointestinal issues such as a leaky gut
- Cellulite
The good news is that collagen supplements are available to help maintain the balance and help alleviate symptoms that stem from a collagen shortfall.
How can collagen supplements help?
A quick and convenient way to boost collagen levels is to take a supplement. Supplements are designed to give your body the added collagen boost you need to thrive.
Taken consistently over a period of time, they can help to…
Collagen supplements are generally considered safe, with minimal side effects reported. Controlled studies have indicated that supplements can improve your overall health.
What else can I do to increase collagen levels?
If you want to further enhance the effect of a collagen supplement and bring back your natural shine, there are some simple lifestyle changes you can make.
Working in harmony with your body is always the best way, and the following list covers prime examples of how you can help to enhance your collagen levels and regain your vitality.
Watch what you eat
The first place to look for a collagen boost is your daily nutrition, and a balanced diet is essential. There are a whole variety of food choices that can enrich your system and help collagen production.
Here are some of the best collagen-rich foods to include in your diet.
Citrus Fruits
Oranges, grapefruits, lemons, and limes are excellent sources of collagen as vitamin C and zinc are essential for collagen synthesis. Vitamin C is a nutrient that helps your body to produce natural collagen, and it also boasts antioxidant properties that will help to protect and boost your skin health.
Fatty Fish
Packed full of Omega-3 fatty acids, fatty fish like tuna and salmon have numerous health benefits and should form a regular part of your diet.
These acids are great for supporting your skiing health. And eating salmon will also give you a direct source of collagen peptides in the form of marine collagen. If you can eat it with the skin on, that's a bonus, as the scales are high in collagen. Fatty fish also contains vitamins D, and B12, as well as selenium, which are all essential for skin health.
Bone Broth
Bone broth is made by simmering animal bones in water for several hours. It’s not for everyone, but if bone broth is to your taste, it’s a good idea to add a little bone broth to your diet as it’s super rich in collagen.
Vitamin C-rich foods
We’ve already mentioned the benefits of including citrus fruits in your diet, but there are a whole host of other foods that are rich in vitamin C.
Broccoli, spinach, bell peppers, tomatoes, and even baked potatoes contain vitamin C and will provide huge collagen benefits.
Meat and Poultry
Increasing your protein intake is a good idea. Red and white meat contain plenty of amino acids—the building blocks in our body—which makes them great options to help collagen production, with turkey and beef being two of the best sources.
Make some lifestyle changes
Letting yourself go is the sure way to see a slump in your overall health, and collagen production is no exception.
If you want more collagen in your body, living a healthier lifestyle will have a hugely beneficial effect. Oh, and all you need to do is make a few small changes.
Protect your skin
We suggest you use sunscreen if you're going out in the sun. UV damage degrades collagen and can reduce skin elasticity.
Avoid smoking and drinking
Smoking regularly can break down collagen and reduce your body’s natural collagen production. The same goes for excessive drinking.
If you can cut down or eliminate both from your lifestyle habits, you'll maximize the effectiveness of collagen absorption.
Reduce excess sugar
High sugar levels can lead to glycation, which damages collagen. Look at what you’re consuming on a regular basis and switch to low or zero-sugar alternatives to protect your collagen levels.
Get regular massages
Facial and body massages can help to stimulate collagen production and improve blood circulation. They’ll also make you feel fabulous.
What are the best ways to take collagen supplements?
If you want to increase your collagen intake, it's important to make changes to your daily routine. Taking collagen supplements is a step forward. But it's important to look after your overall health, too.
Regular exercise, alongside a well-balanced diet containing essential nutrients, will improve the effectiveness of your efforts. Remember to incorporate foods rich in collagen, too.
Another important part of your collagen routine is incorporating collagen supplements. Collagen consumption through supplements will help to top up your levels and, when taken as part of your healthy daily routine, can help tip the balance.
There's no optimal time for collagen supplementation. You can take collagen in the morning, or in the evening.
You can take collagen on an empty stomach or with a meal, but we recommend consuming your supplement at the same time each day. This gives your supplement plenty of time to absorb into your system.
The power of collagen supplementation works best when you work with your body to allow it to function properly. Use these suggestions to take back control of your collagen levels and restore your happy glow.
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FAQs
How do you increase collagen levels?
There are a number of ways in which you can boost the collagen levels in your system, and the more you can weave into your daily routine, the better.
Here’s what to do to boost your collagen levels…
- Consume collagen-boosting foods like protein-rich meat, foods high in vitamin C, and leafy vegetables
- Take collagen supplements
- Protect your skin from damage
- Avoid harmful habits
- Get regular massages
- Maintain a healthy lifestyle
- Avoid excessive sugar consumption and processed foods
By incorporating these strategies into your daily routine, you can support and potentially increase your body's collagen levels, promoting healthier skin, joints, and overall wellbeing.
Is it a good idea to take collagen supplements?
Yes, as long as you’re prepared to look after yourself, too. To get the best results from a collagen supplement, you’ll need to live a healthy lifestyle, with your primary health focus on a balanced diet, regular exercise, and getting plenty of sleep each night.
Do collagen supplements really work?
Yes, collagen supplements do work, but not on their own. If you’re prepared to work with them by watching what you eat, protecting your skin from the sun, keeping physically active, and reducing your stress levels—you can expect to get the best results and restore your happy glow.
