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Collagen timing: when to take marine collagen
Short answer: Our protocol is marine collagen only: 5 g fasted in the morning, 15 g about 30-60 minutes before training, and an optional dose about an hour before bed. Timing evidence is limited, so every part is graded weak.
TakeItWhen grade: weak
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Common questions
Why before training?
In one small study (8 men), 15 g of vitamin C-enriched gelatin 1 hour before short exercise doubled a blood marker of collagen synthesis. Effects on injury are unproven.
Does collagen before bed help sleep?
One sleep study used 15 g about an hour before bed (Thomas 2024, industry-linked). It is optional and graded weak.
Fasted or with food?
No trial has compared them yet. Fasted in the morning is our protocol option, graded weak.
Sources
- Shaw 2017, Am J Clin Nutr (PMID 27852613)
- Thomas 2024 (sleep study, industry-linked)
How we grade: strong consistent human trials, moderate some human trials, weak limited or indirect evidence, myth evidence says no. This is general information, not medical advice. If you take a prescription medicine, ask your doctor or pharmacist.
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