When to take marine collagen
When to take marine collagen
People take marine collagen to help with joint pain, tendonitis, brittle nails, damaged hair and various skin concerns. But few people know how best to use it. This article covers when to take marine collagen, how to get the most out of it and what the research says about timing and dose.
What is marine collagen?
Marine collagen is a collagen supplement derived from fish. Collagen forms the largest percentage of protein in the human body and is present in our bones, skin, muscles and tendons. It holds cells together, provides strength to the structure of organs, adds to the consistency of connective tissue and gives skin its strength and elasticity.
Why collagen levels decline with age
From around the age of 25, your body's collagen production decreases by roughly 1% every year. This decline accelerates during menopause and is also influenced by several other factors:
- UV rays: sunshine alters your skin's DNA and produces free radicals, both of which accelerate collagen depletion
- Smoking: reduces oxygen reaching tissues and causes oxidative stress, accelerating collagen loss and visible ageing
- Stress: elevated cortisol inhibits collagen production and creates an inflammatory environment in the body
- Poor diet: excess sugar causes collagen to harden and fragment, causing skin to lose elasticity and strength
- Genetics: some people naturally produce and store more collagen than others
Benefits of marine collagen
- Skin health: replenishes collagen supply, minimising the appearance of wrinkles and giving a more youthful look
- Gut health: the amino acids glycine and glutamine protect and strengthen the intestinal lining and reduce inflammation
- Sleep quality: glycine maintains core body temperature and steady blood sugar levels, both of which support quality sleep
- Bone strength: facilitates better absorption of calcium, phosphorous and other minerals essential for bone density
- Workout recovery: glycine accelerates creatine production in the body, improving exercise performance and muscle recovery
When should you take marine collagen?
Those who take it in the morning do so on an empty stomach to facilitate absorption. Those who take it at night do so to allow digestion during sleep. Both approaches are valid. Pick whichever time fits most naturally into your daily routine and stick to it.
If you exercise regularly, taking collagen 30 to 60 minutes before training can maximise peptide availability during physical activity, which has been shown in research to enhance the tendon and joint benefits of supplementation.
How much marine collagen should you take?
Clinical research consistently uses 5,000 to 10,000mg of hydrolysed collagen peptides daily for meaningful results. Most supplements on the market deliver far less than this — check the label carefully before purchasing.
Kollo Premium Liquid Marine Collagen delivers 10,000mg of Naticol® marine collagen peptides in every daily sachet — the full clinical dose. Read our complete guide to collagen dosing for a full breakdown of what the research says about dose and results.
When should you start taking collagen?
Ideally, from around 25 when natural production begins to decline. But if you have not started yet, the best time is now regardless of your age. Hydrolysed collagen peptides are still absorbed and beneficial at any age — the body simply uses them to stimulate fibroblasts and support the collagen matrix that remains.
Tips to protect your collagen alongside supplementing
- Eat a balanced diet rich in Vitamin C, which is an essential co-factor for collagen synthesis — Kollo includes Vitamin C in every sachet
- Aim for 7 to 8 hours of quality sleep per night to support the body's regenerative processes
- Use SPF daily and limit direct sun exposure to protect existing collagen from UV degradation
- Avoid smoking — it dramatically accelerates collagen breakdown through oxidative stress
- Reduce sugar intake — excess sugar causes glycation, which hardens and fragments collagen fibres
For a complete picture of how marine collagen fits into a daily wellness routine, read our guide to how long marine collagen takes to work and our guide to the best supplements for women over 40.
Kollo Health was co-founded by Jenni Falconer - TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
