Can Collagen Powder Improve Sleep and Brain Function? A New Study Says Yes.

 

If you’ve ever tossed and turned at night or felt foggy-headed the next morning, you’re not alone. Poor sleep and sluggish cognitive performance affect many of us, especially those with active lifestyles. But recent research is shedding light on a surprising new tool that could help: collagen powder.

A 2024 peer-reviewed study published in the European Journal of Nutrition has shown that taking a collagen supplement before bed may reduce sleep fragmentation and improve mental performance the next day (Thomas, 2024).

 

The Study at a Glance

In this randomized, crossover trial, physically active males with self-reported sleep complaints were given either 15 grams of collagen protein powder or a placebo 1 hour before bedtime, over the course of 7 days. Researchers used gold-standard sleep monitoring (polysomnography) and cognitive tests to track results (Thomas, 2024).

Participants who took collagen peptides experienced significantly fewer awakenings during the night (Thomas, 2024). They also performed better on cognitive tasks, specifically showing more accurate responses on a Stroop test measuring attention and mental clarity (Thomas, 2024)

Interestingly, while the total sleep duration and latency (how long it takes to fall asleep) didn’t change significantly, the quality of sleep clearly improved thanks to fewer interruptions (Thomas, 2024).

 

Why Collagen Powder Might Help You Sleep

So, what’s the secret? Collagen supplements are naturally high in glycine, an amino acid known to calm the nervous system, regulate circadian rhythms, and promote restorative sleep. Previous research on glycine alone has shown it can reduce daytime fatigue and improve memory performance. Collagen may go even further by supporting nerve growth factors, such as BDNF, which are involved in both sleep and brain function (Thomas, 2024).

So, while many people take collagen supplements for skin, joint, or gut health, this new study suggests that collagen may also support a more restful night’s sleep and a sharper mind in the morning.

 

How to Take Collagen Powder to Support Sleep

To get the benefits seen in the study:

✓ Take 10-15 grams of collagen peptides (roughly 1 tablespoon) about 1 hour before bed.

✓ Mix into water, herbal tea, or your hot cacao.

✓ Look for high-quality hydrolysed collagen protein powder with no added fillers for easy absorption.

 

Adding collagen to your evening routine isn’t just great for your skin and joints; it may also help you sleep more soundly and stay mentally sharp. Whether you’re an athlete, a busy professional, or simply looking for natural ways to improve your wellbeing, collagen powder could be a smart addition to your nighttime ritual.

 

Reference:

Thomas, C., Kingshott, R. N., Allott, K. M., Tang, J. C. Y., Dunn, R., Fraser, W. D., Thorley, J., Virgilio, N., Prawitt, J., Hogervorst, E., Škarabot, J., & Clifford, T. (2024). Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. European Journal of Nutrition, 63(1), 323–335. https://doi.org/10.1007/s00394-023-03267-w 

 

Disclaimer: As with any dietary choice, it's essential to strike a balance. A varied and balanced diet, coupled with a healthy lifestyle, is key to overall well-being. This content is for informational purposes only and does not constitute medical advice. Consult with your Doctor or healthcare professional regarding your individual health needs before making any changes to your health routine or starting any new dietary supplements.