Collagen – what does it help with and when is the best time to take it?

2025-11-18

For several years, collagen has been one of the most frequently discussed ingredients in the context of health, beauty, and anti-aging prevention. Supplements, creams, and even collagen drinks are breaking popularity records. It's no surprise—collagen is responsible for skin firmness, joint elasticity, and many processes in the body that help us maintain fitness and a youthful appearance. But what exactly is collagen? What exactly does it help with? When is the best time to take collagen for it to actually work?

We have the answers!

Collagen - What is it?

Collagen is the most important structural protein in the human body. It makes up as much as 30% of all proteins and 70% of skin proteins. It is built from amino acids—mainly glycine, proline, and hydroxyproline. Simply put, it forms a "scaffolding" for the skin, bones, cartilage, blood vessels, and many other tissues.

The human body produces collagen naturally, but this production decreases with age—the first noticeable deficiencies are observed after the age of 25. That is why wrinkles appear, the skin loses firmness, and joints become less flexible.

Collagen - What does it affect?

The list of body areas in which collagen is involved is very long. Here are the most important ones.

Skin, Hair, and Nails

Collagen is responsible for skin elasticity and tension. The more we have, the slower wrinkles and sagging appear. Studies show that regular collagen supplementation can improve skin hydration and reduce the visibility of fine lines. It also contributes to stronger nails and healthier, shinier hair.

Joints and Bones

Collagen is the basic component of articular cartilage. Thanks to it, joints are flexible, and movement does not cause pain. Supplementation supports cartilage regeneration, reduces stiffness, and can alleviate pain in people with osteoarthritis. Furthermore, collagen affects bone health, which is important in the prevention of osteoporosis.

Circulatory System

Collagen builds blood vessels, making them elastic and less susceptible to micro-damage. An adequate level of collagen can support the prevention of atherosclerosis and cardiovascular diseases.

Muscle Mass

Although collagen is not an anabolic protein in the same sense as whey, its supplementation promotes muscle recovery, especially when combined with resistance training. In older people, it can counteract sarcopenia (muscle atrophy).

Intestines and Digestive System

Collagen helps in the regeneration of the intestinal lining, which is important for irritable bowel syndrome or leaky gut syndrome.

Collagen - What does it help with in practice?

From a practical point of view, collagen supplementation can help with many everyday problems. The most frequently cited effects are:

reduction of joint pain and improved mobility,
faster regeneration after injuries and intense training,
improved skin elasticity and density,
slowing down the wrinkle formation process,
stronger hair and nails,
better wound healing,
support for the cardiovascular system.

That is why the question of **"what collagen helps with"** is of interest to both athletes and people concerned about beauty.

When to take collagen?

This question is asked very often. It's important to know that there is no one universal time, but a few tips can help.

On an Empty Stomach

Many sources suggest taking collagen in the morning, on an empty stomach. This may allow for more efficient amino acid absorption.

Before Bed

Other experts recommend the evening, as the body's regenerative processes occur at night. Providing collagen right before sleep can support these processes.

After a Workout

Physically active individuals can take collagen after exercise, when the body needs amino acids for muscle and joint regeneration.

In Combination with Vitamin C

Vitamin C is crucial for collagen synthesis. Therefore, it is worth combining the supplement with lemon juice, orange, or taking it along with a vitamin C capsule.

What are the types of collagen?

Not all collagen works the same way. There are several types in the human body, but supplements usually contain the most important ones.

Type I Collagen – dominates in the skin, bones, and tendons. It is responsible for skin firmness and elasticity.
Type II Collagen – builds articular cartilage, which is why it is most often used for problems with the musculoskeletal system.
Type III Collagen – present in blood vessels and internal organs.

In supplements, you can ~~find~~ also find hydrolyzed collagen (collagen peptides), which is characterized by better bioavailability, meaning it is more easily absorbed.

Collagen - What do you gain from regular use?

The effects of collagen supplementation do not appear immediately. It must be remembered that this is a long-term process. The first changes can be noticed after 6–8 weeks, and full results after about 3–6 months.

Regular intake provides:

improved skin elasticity and hydration,
less joint pain,
stronger bones,
support for hair and nails.

Collagen - Natural Sources

Although supplements are popular, it's worth remembering diet. Collagen is naturally found in:

bone broths,
meat and fish jellies (aspics),
fish and poultry skin,
offal/organ meats,
edible gelatin.

A diet rich in these products supports natural collagen production, especially if you also consume Vitamin C, zinc, and copper.

Collagen - When to take supplements?

Not everyone needs supplementation right away, but there are situations where it is especially worthwhile, e.g.::

after the age of 25 for anti-aging prevention,
for physically active individuals, exposed to micro-injuries,
for joint and bone problems,
after injuries and surgeries,
during menopause, when collagen production decreases,
for people with weakened skin, hair, and nail condition.

The answer to the question **"when to take collagen"** is: as early as possible, as part of prevention, but especially when the first signs of deficiency appear.