When To Take Collagen During Intermittent Fasting (Evidence-Based)

Many people are starting to incorporate Intermittent fasting (IF) into their health and wellness regimen as they learn more about its benefits for weight management and overall well-being.

For example, one study showed that intermittent fasting can reduce waist circumference, decrease fat mass, and increase fat-free mass with a high degree of certainty.

With so many approaches to fasting, it can be challenging to figure out how to get all the nutrients you need while sticking to the fasting rules.

It never hurts to add a beneficial supplement to your journey, and it seems that collagen is an excellent option that's on the radar of many fasting enthusiasts.

Collagen is well-known for improving skin firmness and suppleness and even reducing wrinkles, as highlighted by a meta-analysis of 19 studies involving 1,125 participants.

So, when should you take collagen during intermittent fasting to get the most benefits without breaking your fast?

We'll offer practical advice based on what the experts say, supported by empirical data.

The Science of Collagen

A lot of people aren't exactly clear on what collagen is and what you can use it for. It's the most abundant protein in our bodies, providing structure to our skin, joints, and even our gut.

As we age, natural collagen production declines, which can lead to wrinkles, joint discomfort, and other signs of aging. This is where collagen supplements can help because they offer an easy way to support your body’s collagen levels.

Collagen supplements are typically found in powder form, and they consist of amino acids that help with skin elasticity, joint health, and even gut lining repair.

Many people find that supplementing with collagen can improve skin hydration, reduce the appearance of fine lines, and support joint function.

It's also quickly absorbed by the body in the form of collagen peptides, making it an ideal candidate for regular use.

However, if you're practicing intermittent fasting, you may wonder how collagen fits into your routine. Some worry that taking supplements might break their fast. Let’s explore the science behind it.

Collagen and Intermittent Fasting: The Ideal Timing

How can you incorporate collagen into your intermittent fasting schedule without compromising your fast? Timing is crucial here.

The goal is to find the sweet spot where you can enjoy the benefits of collagen without disrupting the effects of fasting.

Optimal Timing

The best time to take collagen during intermittent fasting is during your eating window. Why? Because this is the period when you're consuming food and calories anyway, there’s no risk of breaking your fast. Here are two specific times to consider:

1. At the start of your eating window – This can be when you're breaking your fast. Collagen is easy to digest and won't weigh you down, making it a great option to help ease your body back into eating mode.

2. At the end of your eating window – Right before you start your next fast, you can take collagen to provide your body with protein support as it enters a period of fasting. This timing is also great if you're trying to maximize the benefits for joint health or skin repair overnight.

During the Fasting Window

Now, here’s where things get a little tricky. While collagen is mostly made of protein, and technically taking it during your fasting window might break your fast, there’s some gray area.

Collagen contains calories, and since even small amounts of calories can cause a rise in insulin, it may interfere with one of the key benefits of fasting: autophagy.

Autophagy is the process where your cells clean out old and damaged proteins, which is one of the reasons people fast in the first place.

However, some intermittent fasting approaches allow for small amounts of low-calorie intake during fasting periods, and collagen is often seen as an exception.

It doesn't have the same significant insulin response that a larger meal might trigger, and it’s low in calories, usually around 35-50 calories per serving.

If you're following a strict fasting regimen, it's better to avoid taking collagen during the fasting window.

But if your fasting plan is more flexible, taking collagen in small amounts during your fast might not derail your goals, especially if the benefits of collagen (like joint or skin support) outweigh your concern over fasting purism.

Dosage Recommendations

To get the most out of your collagen supplement, the general recommendation is to take 2.5-15 grams per day. If you’re incorporating collagen into your intermittent fasting routine, consider splitting this dose. For example:

• 2.5-10 grams at the start of your eating window

• 5 grams before you begin fasting again

This approach helps spread out the benefits of collagen throughout your day, supporting your body during both your eating and fasting windows.

Benefits of Collagen During Fasting

Collagen isn’t just a supplement that’s nice to have—it can actually enhance some of the benefits of intermittent fasting, especially when paired with a healthy lifestyle. Here are a few ways collagen can be beneficial during fasting:

Helps prevent Over-Eating

Collagen is a protein, and protein promotes feelings of fullness. If you take collagen at the beginning of your eating window, it could help you avoid overeating by making you feel more satisfied.

Supports connective tissues, bones, joints, and muscles

During fasting, your body goes through periods of stress, and having enough collagen can help support your joints and muscles, especially if you’re also incorporating exercise into your routine.

Enhances fasting benefits

When paired with exercise, collagen might help enhance the benefits of fasting. For example, if you work out during your fasting window, taking collagen afterward could help with muscle recovery and joint health.

Post-Workout Collagen

If you exercise while fasting, taking collagen after your workout (and at the beginning of your eating window) could support muscle recovery and joint health. This timing is important for anyone who’s combining fasting with a fitness routine, as collagen provides the building blocks for repairing muscles and tissues.

Conclusion

Taking collagen while intermittent fasting is all about timing and balance.

The best approach is to consume collagen during your eating window to avoid breaking your fast, especially if you're following a strict fasting protocol.

However, for those who have a more relaxed approach to fasting, taking collagen during the fasting window may still offer benefits without drastically impacting your results.