Nighttime Collagen: Better sleep aid that melatonin?

Collagen is one of the most talked-about supplements in the wellness world—and for good reason. Known primarily for its potential to support skin elasticity, joint health, and even gut integrity, collagen is now entering the conversation for another possible benefit: better sleep. According to a 2024 randomized, crossover design study published in the European Journal of Nutrition, taking 15 grams of collagen peptides an hour before bedtime led to fewer nighttime awakenings, reduced sleep fragmentation, and improved next-day cognitive function in a small group of physically active men. This promising link may be due to collagen’s high glycine content, which has been shown to influence circadian rhythms and help lower core body temperature. In this article, we’ll dive into the science behind collagen, discuss the ways it might improve your sleep, explore how to incorporate it into your evening routine, highlight additional benefits (like skin and hair support), and offer practical tips for choosing the best collagen supplement for your needs.

Understanding Collagen

Collagen is the most abundant protein in our bodies, functioning as the structural framework for our skin, bones, muscles, ligaments, and tendons. Think of it as the “scaffolding” that holds us together. Over time, our natural collagen production declines—sometimes as early as our mid-20s—which can lead to wrinkles, joint discomfort, and other signs of aging. Because of this natural reduction, many people turn to collagen supplements (often labeled “hydrolyzed collagen” or “collagen peptides”) to bolster collagen levels from the inside out.

When taken in hydrolyzed form, collagen is broken down into smaller peptides that are more easily absorbed and utilized by the body. While it’s long been hailed for its skin and joint benefits, new research suggests an intriguing relationship between collagen—particularly its amino acid profile—and the quality of our sleep.

Glycine: The Sleep-Supporting Hero

How Glycine Works

A major reason collagen might benefit sleep is its high concentration of the amino acid glycine. Glycine is a multitasking amino acid involved in numerous bodily processes, but it’s especially compelling when it comes to rest and relaxation. Multiple studies show glycine plays a role in:

• Circadian Rhythm Regulation: Glycine appears to help synchronize the body’s internal clock (governed by the suprachiasmatic nucleus in the hypothalamus) by activating key receptors (NMDA receptors). Proper circadian rhythm alignment is essential for consistent, rejuvenating sleep.
• Core Temperature Reduction: Before and during sleep, the body naturally cools down. By helping lower core temperature, glycine may ease the transition into deeper stages of sleep.
• Calming the Nervous System: While glycine doesn’t get as much spotlight as magnesium or GABA for relaxation, it still exerts a notable soothing effect. This can be beneficial for anyone wrestling with mild sleep disturbances.
• Cognitive Function: Glycine supports healthy neurotransmission, which can influence memory, learning, and mental clarity. Improved sleep itself also boosts cognitive performance, so the combined effect may enhance overall daytime function.

Because collagen peptides typically contain significant amounts of glycine, many researchers suspect it’s this amino acid that delivers the sleep-related benefits of collagen.

The 2024 Collagen & Sleep Study

Overview of the Research

One of the most intriguing pieces of evidence linking collagen to better sleep comes from a 2024 study in the European Journal of Nutrition. In this randomized, crossover-design study, 13 physically active men who reported sleep concerns were recruited. Each participant followed two protocols:

1. Consuming 15 grams of collagen peptides one hour before bed for seven consecutive nights.
2. Consuming a placebo at the same time for seven nights, with a washout period in between.

The researchers assessed sleep quality using subjective diaries, wearable technology, and clinical sleep studies. They also measured cognitive, inflammatory, and endocrine functions and collected data on subjective sleepiness and fatigue. The results showed that the participants who took collagen reported fewer nighttime awakenings, reduced sleep fragmentation, and enhanced next-day cognitive performance.

Why Timing Matters

This study highlights the importance of timing. The collagen was specifically taken one hour before bedtime, presumably allowing enough time for the glycine (and other amino acids in collagen) to circulate and potentially influence core body temperature and circadian rhythms. While more research is needed to confirm these findings in larger and more diverse populations, preliminary data suggest that if you’re looking to improve your sleep with collagen, taking it at night could be worthwhile.

How to Integrate Nighttime Collagen Into Your Routine

Step 1: Choose a High-Quality Product

Not all collagen supplements are created equal. Look for products labeled as “hydrolyzed collagen” or “collagen peptides” to ensure maximum bioavailability. Pay attention to the source—marine or bovine collagen, for instance—and select what aligns with your dietary needs or restrictions. Marine collagen, derived from fish, is often praised for its bioavailability and lower molecular weight, which may help with absorption.

Step 2: Check the Label for Additives

Some collagen supplements include stimulants (like green tea extract) or sweeteners that might interfere with sleep quality. If your main goal is to improve your nighttime routine, avoid formulas that contain caffeine, artificial sweeteners, or large amounts of sugar.

Step 3: Time It Right

Following the study’s example, consider taking collagen about one hour before you plan to sleep. This time window may help glycine and other amino acids work in harmony with your body’s natural wind-down phase. Mixing collagen powder into a warm, soothing beverage—like herbal tea or warm milk—can also reinforce your nighttime relaxation ritual.

Step 4: Pair It With Sleep Hygiene

Collagen alone won’t fix poor sleep habits. You’ll see the best results when you combine nightly collagen with good sleep hygiene. This includes maintaining a consistent bedtime, limiting screen exposure before bed, managing stress through mindfulness or gentle yoga, and keeping your bedroom dark and cool.

Other Benefits of Collagen

Although the emerging focus is on collagen’s possible role in supporting better sleep, its long-established benefits shouldn’t be overlooked:

Skin Support

Collagen supplements may boost skin elasticity, hydration, and overall appearance. Many users report a smoother, plumper complexion when they include a daily dose of collagen peptides in their routine, potentially because collagen acts as a structural building block and signals the body to produce more of its own collagen.

Joint Health

Supplemental collagen might benefit athletes and those experiencing joint discomfort. Studies suggest collagen can help maintain cartilage integrity and reduce pain associated with joint wear and tear, particularly in active individuals or those with mild osteoarthritis.

Gut Integrity

Collagen is rich in amino acids like glutamine and glycine, which can help support gut lining health. A healthy gut barrier is linked to reduced inflammation and improved nutrient absorption.

Hair & Nail Strength

Some people find that regular collagen supplementation helps strengthen hair and nails, possibly because collagen is involved in the extracellular matrix of these tissues.

The Best Collagen For Hair And Skin

With so many collagen products on the market, it can be overwhelming to choose the right supplement—especially if you’re after visible benefits for hair and skin. Two popular approaches include MDhair Marine Collagen and Nutrafol’s daily regimen (which often involves four capsules per day).

• MDhair Marine Collagen: This form of collagen is derived from fish sources. Marine collagen is known for its generally smaller particle size compared to some bovine collagens, which can lead to efficient absorption. High-quality marine collagen often contains elevated levels of type I collagen—beneficial for promoting hair thickness, skin elasticity, and overall vibrancy. MDhair Marine Collagen is prized for its purity and targeted formulation that may yield noticeable improvements in hair strength and skin hydration. Plus, because you can take it as a powder, you have the flexibility to mix it into a variety of drinks or recipes, making it an easy addition to your daily routine.
  
• Nutrafol (4 capsules a day): Nutrafol is a well-known product often recommended for hair growth and thickness, but some users find that taking four capsules daily can be less convenient and more expensive in the long run. While Nutrafol also includes beneficial ingredients, those who prefer a single-dose collagen powder might opt for MDhair Marine Collagen instead, especially if they want to target both hair and skin with a more direct, high-impact collagen source. Ultimately, if you’re looking for a streamlined solution specifically high in type I collagen—particularly beneficial for hair and skin—MDhair Marine Collagen may offer a simpler, potent choice over multiple daily capsules.

Frequently Asked Questions

Do I have to take collagen at night?

If you’re specifically interested in potential sleep benefits, nighttime supplementation may be helpful. However, collagen can provide skin, joint, and other systemic benefits whenever it’s taken. Experiment with timing to see what works best for you.

How long before I notice results?

The timeline can vary. Some people feel a difference in their sleep quality or see improvements in their skin and hair within a few weeks; others need more time. Consistency is key—take collagen daily for at least a month to evaluate its effects.

Can I get glycine from food alone?

Yes, glycine is found in foods like red meat, poultry, dairy, and spinach. Still, collagen peptides can deliver a concentrated dose of glycine in an easily digested form, making them a convenient supplement for those with specific goals.

Should I stop my other supplements?

Generally, it’s safe to combine collagen with other supplements. That said, if you have questions or concerns about interactions, especially with sleep aids or medications, consult a healthcare professional.

Final Thoughts & Takeaway

Collagen may already be part of your regimen for glowing skin or healthy joints, but new research suggests it could also boost your nighttime routine. A small 2024 study in the European Journal of Nutrition found that taking 15 grams of collagen peptides an hour before bed for seven nights helped reduce sleep disruptions and improved cognitive performance the following day. While more extensive research is needed to confirm these findings across diverse populations, the preliminary data are certainly intriguing.

If you want to explore collagen’s potential sleep benefits yourself, look for a high-quality collagen peptide product (like a marine collagen powder) and try consuming it about an hour before bedtime. Consider pairing it with a calming bedtime ritual—sip it in a warm, caffeine-free beverage, dim the lights, and put away your screens. For those seeking enhanced hair and skin benefits, MDhair Marine Collagen stands out for its high type I collagen content and easy-to-mix format, which some find more convenient and targeted than taking multiple daily capsules such as Nutrafol’s four-capsule regimen. Whether you’re craving deeper rest, supporting healthy skin and hair, or simply curious about the versatile role of amino acids, a nightly dose of collagen could be the non-pharmacological strategy you’ve been searching for.

References

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