Collagen intake
What needs to be considered?
The correct intake plays a central role when it comes to specifically supporting the body’s own collagen formation.
How much collagen should I take per day?
In addition to the product quality, the most important factors are the right quantity, the right time and good tolerability. Even though collagen as a dietary supplement is basically uncomplicated, it is worth observing a few basic rules to achieve the best possible effect.
The recommended daily amount of collagen can vary depending on the intended use and product. Studies and practical experience show that a quantity of around 2.5 to 10 grams of hydrolyzed collagen per day makes sense. For general support of the skin, nails and connective tissue, 2.5 to 5 grams is often sufficient, while higher dosages may be appropriate for higher requirements – for example to support joint function or in the field of sport. Many products are formulated in such a way that the recommended daily amount is already contained in one portion. Nevertheless, it is important to pay attention to the manufacturer’s instructions and not to increase the dosage permanently without authorization.
When should you take collagen powder?
In principle, collagen powder can be taken at any time of day as long as it is taken regularly. This is because the effect does not build up overnight, but develops gradually over several weeks. However, there are a few tried-and-tested recommendations on when to take it in order to ensure that it is absorbed by the body as effectively as possible.
In the morning
Collagen is best taken in the morning on an empty stomach. At this time, the digestive tract is empty, allowing the peptides it contains to be absorbed particularly well. After ingestion, it is advisable to wait around 30 to 45 minutes before consuming any other food or drink. This prevents other food components from hindering the absorption of the collagen in the small intestine.
In the evening
It also makes sense to take it in the evening, ideally before going to bed. During the nocturnal regeneration phase, numerous regeneration and repair processes take place in the body – including the formation of new collagen structures in the skin, joints and connective tissue. A collagen supplement at this time can specifically support the body in these processes.
Throughout the day
In addition, studies have shown that a split intake throughout the day can also be effective – for example in the morning and evening. However, there should be at least four to six hours between the two times of intake so that absorption is not restricted by so-called saturation of the transport mechanisms in the intestine.
After sports
It can also be useful to take collagen after physical activity, as the body is particularly receptive to regenerative nutrients during this phase.
Ultimately, the choice of the exact time of intake is also a question of individual tolerance and personal rhythm. It is crucial that the product is taken consistently and daily – because only then can the full effect of the collagen product unfold.
What side effects can collagen have?
Collagen is very well tolerated in hydrolyzed form. In the recommended dosage, undesirable side effects rarely occur. In individual cases, especially at the beginning of the intake or with a sensitive stomach, there may be a slight feeling of fullness, flatulence or an unfamiliar taste sensation. These reactions are usually temporary. As collagen consists of animal protein, people with known intolerances or allergies should pay attention to the origin of the product, particularly in the case of collagen from fish, beef or chicken. Consultation with a doctor is also recommended during pregnancy or while breastfeeding to rule out individual risks. In principle, there is no reason why healthy adults should not take the product daily over a longer period of time. The decisive factor is that the product fits in well with your own lifestyle, is of high quality and is taken in a sensible dosage.
