The benefits of adding collagen peptides to your healthy lifestyle are vast.
But what if you're fasting? Is collagen off the menu, or a great way to boost your protein intake during a fasting window?
What is Intermittent Fasting?
Intermittent fasting is an eating pattern that cycles between periods of eating and periods of fasting from food. The difference between this and most diets is that it focuses on when you eat rather than what you eat.
Variations of intermittent fasting include only eating between certain times, fasting for a given number of hours (e.g. 16 hours, 24 hours) and even fasting for certain days of the week.
Whichever method is chosen, most food is off the menu during the fasting window. Technically, any food or drink (other than water) will break a fast. However, most people allow themselves a very small number of calories as the general consensus is that this will not impact the outcome of a fast.
The Health Benefits of Intermittent Fasting
There are many reasons why people choose to incorporate intermittent fasting into their healthy lifestyle. This can be for weight maintenance, to support optimal gut health, to promote longevity or simply for overall wellness.
Whatever your reason for intermittent fasting, the evidence shows that getting it right can have some pretty incredible health benefits:
✅ Caloric deficit and ketone-based energy supply promotes fat loss and helps to improve long-term weight maintenance
✅ Could help to reduce the risk of chronic lifestyle conditions such as Obesity, Type 2 Diabetes, Cardiovascular Disease and Metabolic Syndrome
✅ Has been shown to promote brain health and reduce the risk of neurodegenerative disorders
✅ Can help to control risk factors for disease including blood lipids, blood pressure, insulin resistance and inflammation
Intermittent fasting combined with a nutritious, healthy diet during eating windows is a great way to take a proactive approach to achieving optimal health. What's more, you can utilise intermittent fasting whatever your dietary preferences!
How Does Intermittent Fasting Work?
Intermittent fasting is all about encouraging a metabolic shift by abstaining from food. In this way, it is very similar to the Keto diet, with both eating patterns sharing the end game of switching from glucose-based to ketone-based energy provision.
The key difference is that Keto achieves this by cutting out carbs and intermittent fasting by abstaining from all food.
When we do not eat for longer than 10-12 hours, the liver switches from using glucose from food to fat stored on the body for fuel. In other words, when we don't eat and glucose is depleted, body fat is broken down and used as energy.
Using the body's fat stores for energy is not only great for weight loss, but this metabolic shift is also the underlying mechanism for most of the health benefits associated with intermittent fasting.
Possible Risks of Intermittent Fasting
Like all diets, there are some potential downfalls of intermittent fasting. However, it should be noted that most of these are exacerbated by not getting it right or choosing to fast for the wrong reasons. Let's take a look at some of the things which can go wrong when fasting:
- Fasting for longer than necessary can contribute to nutritional deficiencies and muscle wastage
- Dehydration and hunger can disrupt sleep and cause headaches
- It can cause cravings for less nutritive foods and lead to overcompensating on eating days
- It could increase the risk of disordered eating in certain individuals
- Intermittent fasting is not for everyone - it is best avoided for those under 18 years of age, as well as pregnant or breastfeeding women
As with any change to your diet or lifestyle, the most important thing is to do your research and make sure that your intermittent fast is safe, sensible and effective. So, as you are reading this article, well done - that counts towards your research!
Will Taking Collagen Break a Fast?
As collagen contains protein and therefore calories, some will argue that it will break a fast. However, many people choose to limit their caloric intake to a very small amount rather than disallowing calories altogether. Therefore, collagen could arguably be enjoyed during a fast just as black coffee often is.
The answer to the question "will collagen break a fast" is not yes or no! Instead, it depends on your reason for fasting in the first place and also your weighing up of the drawbacks and benefits of taking collagen during a fast. Let's take a look.
Intermittent Fasting for Fat Loss and Metabolic Flexibility
This is likely the most popular reason for intermittent fasting, so can collagen be incorporated?
Studies have shown that one serving of collagen peptides has minimal impact on ketone production, which means that if your fasting focus is metabolic flexibility and fat loss, you can enjoy collagen during a fast.
Furthermore, collagen supplementation has its own benefits when it comes to fat loss. It encourages protein sparing (amino acid sparing), helps to maintain lean muscle mass and also increases satiety, which could help you to fast for longer.
Intermittent Fasting for Gut Health
Most people who have not delved into the world of intermittent fasting will think that it is mainly used as a weight loss tool. However, intermittent fasting has so many other benefits and isn't just all about weight management!
One of these benefits is that it can help to reset gut health. Abstaining from food is a simple way to reset gut health. When you don't eat you don't need to digest food and so the gut can take a break from its many jobs, such as secreting hormones & digestive enzymes and absorbing nutrients.
Instead, it can focus on lowering inflammation and repairing damage in the gut, which is invaluable for those with digestive health conditions.
Is collagen supplementation a good idea for those using intermittent fasting to nurture their gut health? Technically, no, collagen is a source of protein which will stimulate digestive responses and disrupt gut rest.
However, it should be noted that collagen has some pretty amazing benefits for gut health itself - so enjoying it during your eating window is a great way to reap the benefits of both intermittent fasting and collagen.
👉 The benefits of collagen for optimal gut health
Intermittent Fasting for Healthy Ageing and Longevity
One of the lesser known but equally important benefits of intermittent fasting is the potential to encourage healthy ageing and longevity. This is something which has been embraced by the biohacking community.
During fasting, cells in the body experience adaptive stress which has been shown to promote enhanced defence and repair mechanisms. Studies have shown that this has many beneficial effects including stimulating the production of antioxidants, reducing inflammation, DNA repair and autophagy (which removes dead or damaged cells).
So, it's understandable that intermittent fasting is something which many people choose to incorporate into their lifestyle for optimal health in the long-term, as well as for the more immediate benefits.
When deciding if collagen can be enjoyed during a fast in the context of longevity, we value the health optimising benefits of collagen peptides in their own right - and think fasting and collagen go hand in hand for promoting longevity. However, it is clear that further research into this area is needed for sure!
Choosing the Right Collagen for Your Fasting Goals
When you're fasting and want to add collagen, the type and quality matter. Some collagens are packed with hidden fillers and additives that could mess with your routine, whilst others keep things simple.
Hunter & Gather Bovine Collagen: The Fasting Favourite
Our Pure Bovine Collagen Peptides pack 13,000mg of Types I & III collagen into just 38 calories per 10g serving. That's hardly any caloric impact for those following flexible fasting approaches.
The hydrolysed peptides dissolve completely and absorb quickly, so your digestive system doesn't have to work overtime. One ingredient only - grass-fed bovine collagen - with none of the sugars, artificial sweeteners, or preservatives that could throw off your fasting state.
You get solid protein support for skin, joints, and gut health without the heavy lifting that comes with whole food proteins.
Hunter & Gather Marine Collagen: The Gentle Option
Our Marine Collagen Peptides deliver 10,000mg of Type I collagen per 10g serving from wild-caught white fish. The smaller peptide chains can be easier on your system during fasting periods.
Same story as our bovine - single ingredient, no extras. Completely tasteless, so it vanishes into your coffee or water without a trace.
Perfect if you want to keep your fasting routine straightforward.
Does Collagen Stop Autophagy?
Whether or not collagen peptides inhibit longevity, with a particular focus on autophagy, is much debated and not very well understood. Some studies suggest collagen can help to induce and promote autophagy, via a process called protein cycling. Others argue that protein intake will disable the adaptive stress response and reduce the impact of autophagy.
What is autophagy exactly, and does your morning collagen ritual interfere with this cellular housekeeping process?
What is Autophagy?
Autophagy is your body's cellular "spring cleaning" process, where damaged or dysfunctional cells are broken down and recycled. This process is one of the key reasons people pursue intermittent fasting for longevity and anti-aging benefits.
When you fast for extended periods, your cells essentially say "right, we've got some time on our hands, let's tidy up around here." They start breaking down old, damaged components and recycling them into something useful.
How Collagen Affects Autophagy
When you consume collagen protein, it triggers something called the mTOR (mechanistic target of rapamycin) pathway.
This pathway can reduce autophagy activity by signalling to your cells to shift from "cleanup mode" to "growth mode."
Here's what happens:
- Any protein intake, including collagen, can activate mTOR
- This signals your cells to focus on building rather than cleaning
- The autophagy process may slow down or pause temporarily
- Individual responses vary quite dramatically
Some people may experience minimal disruption with small amounts (under 10g), whilst others might find their autophagy benefits reduced even with tiny servings.
The Reality Check
Here's the thing though - even if collagen reduces autophagy temporarily, you're still getting hours of cellular cleanup before you consume it. Your body doesn't just stop all beneficial processes the moment collagen hits your system.
The research on this topic is still developing. Some studies suggest that the autophagy benefits of fasting can continue even with small amounts of protein, whilst others indicate a more significant impact.
The Bottom Line for Autophagy-Focused Fasters
If maximising autophagy is your primary goal, it makes sense to avoid collagen during your fasting window. But if you're following a flexible approach and find collagen helps you stick to your fasting routine, the benefits might outweigh the temporary reduction in autophagy.
Remember, consistency trumps perfection. A sustainable fasting routine with a bit of collagen is better than an unsustainable "perfect" fast that you can't maintain.
When to Take Collagen During Intermittent Fasting
The "when to take collagen when intermittent fasting" question gets asked a lot, and for good reason. Poor timing can sabotage your fasting goals, whilst smart timing can actually support them.
For 16:8 Intermittent Fasters
Option 1 - Break Your Fast with Collagen Taking 10-20g of collagen peptides about 30 minutes before your first meal can be a game changer. It helps transition your body from fasted to fed state without shocking your system. Think of it as easing your digestive system back into action rather than hitting it with a full meal straight away.
Option 2 - Pre-Fast Loading Including collagen in your final meal before fasting provides sustained amino acids during those early fasting hours. This can be particularly helpful if you're new to fasting and struggling with hunger pangs in the first 8-10 hours.
Option 3 - Mid-Eating Window Taking collagen between meals during your eating window maintains steady protein intake without any fasting concerns. This works well if you're doing 16:8 and have an 8-hour eating window to play with.
For Extended Fasts (24+ hours)
If you're doing longer fasts, the rules change a bit. Taking collagen when you break your fast alongside easily digestible foods is usually your best bet. Avoid adding collagen mid-fast if autophagy is your main goal.
Collagen peptides are actually gentler on your digestive system than whole proteins, making them ideal for breaking longer fasts. Your gut will probably appreciate collagen during the gentle reintroduction to food.
Pre/Post Workout Timing While Fasting
Training whilst fasted can be brilliant for fat burning, but you might worry about muscle breakdown. A small amount of collagen (around 10g) about 30 minutes before your workout can provide amino acids for muscle protection without significantly impacting your fasted state.
After your workout, if you're ready to break your fast, a larger serving (20-30g) supports recovery beautifully. The timing works out perfectly - your muscles are primed to absorb nutrients, and you're transitioning out of your fast anyway.
The Verdict: Will Collagen Peptides Break My Intermittent Fast?
We hope this article has given you the evidence and knowledge to make your own decision when it comes to collagen supplementation and intermittent fasting.
It is important to consider your reasons for fasting, as well as if you plan to fast in the short-term or long-term, before deciding if collagen supplementation can be included in your lifestyle.
Overall, there's no right or wrong answer, but we personally think that fasting and collagen supplementation can work in synergy to support optimal gut health, metabolism and longevity.
Whilst there are some potential drawbacks to including collagen during a fast, the obvious benefits for overall health and wellness should be carefully considered and weighed up!
References
- Effects of Intermittent Fasting on Health, Ageing and Disease - https://www.nejm.org/doi/full/10.1056/NEJMra1905136
- Collagen Peptide Supplementation in Combination with Resistance Training - https://pubmed.ncbi.nlm.nih.gov/26353786/
- Time Restricted Feeding Improves 24 Hour Glucose Levels - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6627766/
- NAD+ and Sirtuins in Aging and Disease - https://www.gwern.net/docs/longevity/2019-decabo.pdf
