Magnesium, Collagen, and Creatine: What to Take and When
The world of supplements can feel overwhelming—especially when you're trying to support your fitness goals, skin health, and overall wellness at the same time. But if you're looking to simplify your stack and get the most out of your routine, magnesium, collagen, and creatine are three foundational supplements worth understanding.
They each serve different purposes, from enhancing sleep and muscle recovery to improving skin elasticity and powering up your workouts. In this guide, we’ll break down exactly what each one does, the best time to take it, and how to fit them into your day for maximum results.
Why These 3 Supplements?
Let’s start with the basics. Here’s what these powerhouse supplements are known for:
Magnesium: A vital mineral that supports over 300 enzyme reactions in the body. It’s essential for muscle function, sleep quality, stress regulation, and energy metabolism.
Collagen: A protein that acts like the “glue” holding your body together. It supports skin, joints, bones, and hair—and naturally declines with age.
Creatine: A compound found in muscle cells that helps produce energy during high-intensity exercise. It's one of the most researched (and safest) performance supplements around.
Each plays a different role in your wellness routine—but together, they support a stronger, more resilient body from the inside out.
Magnesium: The Mineral for Recovery, Relaxation, and Sleep
What It Does:
Magnesium helps regulate muscle contractions, nervous system function, and stress hormones like cortisol. Low magnesium levels can lead to poor sleep, anxiety, cramps, and fatigue—especially if you’re active or under stress.
When to Take It:
At night is best. Magnesium helps your body wind down and improves the quality of deep, restorative sleep. It may also reduce nighttime muscle cramps or restless legs.
Best Forms to Look For:
Magnesium glycinate: Gentle on the stomach, great for sleep and stress
Magnesium citrate: Common and well-absorbed, but can have a mild laxative effect
Magnesium L-threonate: May enhance cognitive function
How to Take It:
Take 200–400 mg about 30–60 minutes before bed.
Pair it with a light snack if you’re sensitive to supplements on an empty stomach.
Quick Tip:
If you’re already eating a magnesium-rich diet (leafy greens, nuts, seeds, dark chocolate), you might only need a small supplemental dose. But for many, especially athletes or those with high stress, supplementation fills a critical gap.
Collagen: The Beauty + Joint Support Protein
What It Does:
Collagen is a structural protein that supports your skin, hair, nails, joints, ligaments, and bones. As we age, natural collagen production slows down—leading to wrinkles, joint stiffness, and brittle hair or nails.
Supplementing collagen can help:
Improve skin elasticity and hydration
Support joint health and mobility
Strengthen nails and hair
Reduce signs of aging
When to Take It:
Any time of day, but morning or post-workout are ideal.
Collagen is a protein, not a stimulant or hormone, so timing is flexible. However, taking it after a workout may support joint recovery and soft tissue repair.
Best Types to Look For:
Hydrolyzed collagen peptides (easiest to digest and absorb)
Types I and III for skin, hair, and nails
Type II for joint health
How to Take It:
Mix 10–20g of collagen powder into your morning coffee, smoothie, or oatmeal.
Pair with vitamin C (from food or supplements) to enhance collagen synthesis.
Quick Tip:
Collagen is low in essential amino acids, so don’t rely on it as your primary protein source. It works best as a targeted supplement alongside a balanced diet.
Creatine: The Strength and Energy Booster
What It Does:
Creatine helps your muscles produce energy during high-intensity, short-duration activities—like lifting weights or sprinting. It also supports muscle growth, strength gains, brain function, and even cellular hydration.
Despite myths, creatine is not just for bodybuilders—it benefits anyone doing resistance training or looking to maintain muscle mass, including women and older adults.
When to Take It:
Post-workout or any consistent time daily.
The key to creatine is consistency. You can take it before or after workouts, or even on rest days—just aim for the same time each day.
Best Type:
Creatine monohydrate: The gold standard—well-researched, safe, and cost-effective
Other forms exist (like creatine HCL or buffered creatine), but they don’t outperform monohydrate in studies.
How to Take It:
Take 3–5g per day (you don’t need to “load” unless you want faster results)
Mix with water, juice, or your post-workout protein shake
Quick Tip:
Creatine draws water into your muscles, so drink plenty of fluids. Some people feel bloated at first, but it usually subsides after a week or two.
How to Stack Them Into Your Day
Here’s how you might build a simple, effective daily routine using all three:
Time of DaySupplementNotesMorningCollagenMix with coffee or smoothie + add vitamin C sourcePre/Post WorkoutCreatineTake with water or your protein shakeEveningMagnesium200–400 mg 30–60 min before bed to promote sleep
This schedule ensures:
Your body starts the day with skin + joint support (collagen)
You fuel muscle energy and performance (creatine)
You recover and relax effectively at night (magnesium)
Final Thoughts
Magnesium, collagen, and creatine may serve very different roles, but together, they cover the key pillars of wellness: recovery, strength, beauty, and balance. They're backed by science, easy to incorporate into your routine, and highly effective when taken consistently.
Here’s a quick recap:
Magnesium: Take at night for better sleep and stress recovery
Collagen: Take daily (morning or post-workout) for skin, joints, and tissue support
Creatine: Take any time, daily, for strength, energy, and brain support
Whether you’re just starting your supplement journey or looking to streamline what you’re already taking, this trio is a smart, foundational place to begin.
Because wellness isn’t just about doing more—it’s about doing what works, and doing it consistently.