How Does Collagen Help You Lose Weight?

What is Collagen?

Collagen is the most abundant protein in our bodies and naturally occurs. It helps structure our bones, ligaments, and tendons and facilitates fluid movement.

Collagen also affects the health and appearance of your hair, skin, and nails. While it’s in our bodies naturally, aging and stress can impact our collagen production, and many people supplement with collagen protein to compensate for this loss.

Collagen includes amino acids like arginine, glycine, proline, and hydroxyproline. Amino acids help our bones, skin, connective tissues, hair, and nails remain healthy.

When you buy a collagen protein supplement, it’s different from the traditional types of protein you might use as a post-workout snack. For example, whey and casein protein powders don’t have the number of amino acids you’ll find in a collagen protein.

Benefits of Collagen 

There is evidence that using a collagen supplement can have visible benefits. For example, a 2014 study examined 69 women aged 35 to 55.

These women took 2.5 or 5 grams of collagen daily for eight weeks. Their skin elasticity significantly improved compared to the women who didn’t use it. Another study examined women who took one gram of collagen derived from chickens for 12 weeks. Participants showed fewer visible wrinkles and less dry skin.

That said, research on the use of collagen supplements is still fairly limited because many of these products are relatively new.

• Many medical professionals feel collagen is beneficial as a protein source. Collagen has more protein per calorie than other sources and less sugar and sodium.
• Most forms of collagen protein supplements are hydrolyzed. The collagen is broken down, so it’s more absorbable.
• Collagen plays a vital role in skin health. In particular, collagen boosts hydration and elasticity. Our body produces less collagen as we age, leading to dryer skin, wrinkles, and saggy skin. 
• Collagen supplements can improve the skin’s appearance, reducing dryness, wrinkle appearance and depth.
• Collagen may help support healthy hair, growth, and strong bones and muscle strength. 

Collagen For Weight Loss

Below, we delve into specific ways collagen products can play a role in weight loss. 

Healthy Joints and Joint Pain Relief 

Collagen helps cartilage, which protects joints. However, as you age, your natural collagen production slows, putting you at risk for the development of joint disorders such as osteoarthritis.

Some studies indicate collagen supplements can help with the symptoms of osteoarthritis and may relieve joint pain.

A dosage of eight to 12 grams daily is recommended for treating joint pain or symptoms of osteoarthritis.

Promote Heart and Cardiovascular Health

Heart conditions and illnesses related to the cardiovascular system are significant issues among the population in the United States.

Collagen supplements may help lower the risk of developing or experiencing a heart-related condition because they strengthen the arteries, allowing them to transport blood to the heart effectively.

Gut Health

Some believe collagen supplements can help with gut and digestive symptoms such as leaky gut syndrome. There currently isn’t much reliable research on this benefit, but antidotally, people feel that using collagen is helpful for them.

Feel Fuller Longer

One of the most direct ways collagen can help you lose weight is because it can help you feel fuller for longer.

Many people use other protein powders to help them lose weight, but they might not be as good as collagen protein because they can have fillers or more calories. Collagen is considered a clean protein that helps promote the feeling of fullness.

In one study that looked at the benefits of using collagen to lose weight, hunger hormones were assessed in ten obese people and ten people of normal weight.

The use of gelatin, which is derived from collagen, improved the satiety hormone. The satiety hormone helped subjects in the study stick with their weight loss diet.

Feeling fuller for longer makes you less likely to eat too much. When satisfied, you may also be less likely to give in to unhealthy cravings. Other studies have found similar results, which provide an answer to how collagen helps you lose weight.

Supported Mobility and Joint Health

Part of losing weight is being active and burning calories. To stay active, you need a strong body and work to avoid injuries or pain that could keep you from getting exercise.

Bovine collagen powder can support your joints and bones, reduce pain and improve your range of motion and mobility.

Collagen also has an amino acid called arginine.

Arginine relaxes the blood vessels, helping to promote healthy circulation. It can also help promote strength and recovery.

A high-quality collagen supplement can help support bone mass and protect against bone loss. 

Build Lean Muscle Mass

When we age, we naturally lose muscle mass, replaced with fat. There are ways to combat this, such as exercising and weight training. Additionally, some evidence is that using a collagen supplement can help maintain lean muscle mass. When you have more muscle mass, your body also burns calories more quickly. If you increase your collagen intake, you might have an easier time building muscle, even as you age. 

Less Fat Accumulation

There’s evidence to show that collagen might reduce the accumulation of fat cells. In a 2019 study, marine collagen reduced human body fats. In a 2018 animal study, marine-based collagen peptides had an anti-obesity effect in mice, and researchers believe it’s because the supplement improved fat metabolism and reduced fat accumulation.

An animal study from 2016 also found that collagen peptides, also known as collagen hydrolysate, reduced weight gain in rates and the size of their fat cells.

Choosing a Collagen Supplement for Weight Loss

When comparing the many different collagen supplements to add to your daily routine, there are a few things to consider. 

First, you want something convenient. That might be a powder you can easily add to your morning coffee or smoothie, or you could find that capsules are easier. Liquid collagen tends to be especially well-absorbed compared to collagen powder supplements. 

It would be best to look for collagen peptide supplements or other types of collagen supplementation options that are third-party tested and come from a reputable company. 

Frequently Asked Questions

The following answers common questions about using this supplement to help with weight loss.

Can taking collagen help you lose weight?

Evidence suggests that collagen can help you lose weight by helping you feel fuller for longer, promoting the building of lean muscle mass, and helping improve joint comfort so that you aren’t sidelined from working out because of an injury.

Collagen can also help with gut health. Poor gut health is linked to gaining weight and to obesity.

How much collagen do I need daily to lose weight?

If your primary goal is weight loss, most research shows you should aim for up to 15 grams of collagen daily. Multiple studies show that 15 grams of collagen daily is a good target for improving your body composition and building muscle mass. Some people take up to 30 grams daily, but you should start slowly and ensure you don’t get any side effects before taking a large dose.

Generally, collagen is well-tolerated, but with very high doses, you might experience gas constipation or bloating.

What kind of collagen should I take for weight loss?

Any collagen has the potential to be good for weight loss. When purchasing any of these supplements, there are just some things to keep in mind.

First, ensure the label contains all ingredients and ensure there aren’t harmful contaminants. Looking for supplements based on the FDA’s Current Good Manufacturing Practices would be best.

Final Thoughts

Collagen for weight loss may be effective for various reasons. Collagen peptides and different types of collagen taken as a dietary supplement can help you feel fuller for longer, support mobility and less joint pain, build lean muscle mass and reduce overall body fat.