Collagen is one of the most popular supplements in the health and wellness industry. It’s known for promoting healthy and youthful skin, supporting strong hair and nails, and even helping with joint and gut health.
Lately some people are investigating collagen’s potential role in supporting weight loss. Is collagen also a supplement that could aid in weight management, or is this just another baseless wellness trend?
This article will explore everything you need to know about collagen and its potential role in weight management. After reading this article you’ll understand what collagen is, how it works in the body, as well as the theories vs science on collagen and weight loss.
If you are considering adding collagen to your routine but want to understand the science behind this supplement, this article is for you.
Disclaimer: This content is for informational purposes only and not a substitute for medical advice.
What Is Collagen and Why Is It Popular?
Collagen is the most abundant protein in the human body, accounting for about 30% of our body’s total protein content.
It is a structural protein that makes up a significant part of our skin, joints, bones, and connective tissue. Collagen is what gives structure and elasticity to skin, firm bones and joints, and resilient tissues (1).
Collagen production naturally declines as we age, which can start as early as our mid 20s. When the body loses collagen, we present with common signs of aging like wrinkles, joint pain, and decreased skin elasticity.
Many people take collagen supplements to support their skin health as they age in the form of collagen peptides, collagen powders, and hydrolyzed collagen to name a few.
Before delving into the science-backed benefits of collagen, it’s important to understand that there are several different types of collagen. In fact, there are 28 different types of collagen. However, there are a few that are most common.
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Type I collagen is found mainly in skin, bones, tendons, and ligaments, and is responsible for skin’s strength and elasticity.
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Type II collagen is primarily in cartilage and supports joint health and flexibility.
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Type III collagen is found in skin, blood vessels, and internal organs such as in the digestive system.
While collagen is commonly taken for skin, joint, and bone health, the question of whether or not collagen supplements can help with weight loss is circulating in the wellness industry.
Let’s take a closer look at why some people believe collagen may be helpful for weight loss.
Theories Linking Collagen to Weight Loss
While collagen isn’t a weight loss miracle supplement, some emerging research and expert theories suggest it could support weight management efforts in a few key ways:
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Satiety and Appetite Control:
It has been well studied that protein is key to weight management and can help people feel full. Collagen is a rich source of protein, and it’s particularly rich in the amino acids glycine and proline, which may help keep you full longer.
In a recent study, participants who consumed collagen peptides reported reduced hunger and higher feelings of satiation (2).
While these emerging findings are promising, it’s still early stages of research and it’s necessary to see these results replicated in larger studies.
Many of the studies on collagen and appetite control have either been on animals or have been quite small, indicating a need for larger human studies to better understand the relationship between collagen and satiety.
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Preservation of Lean Body Mass:
Perhaps one of the most challenging pillars of weight loss is preventing lean muscle mass while reducing fat. Since muscle is metabolically active, it helps keep the metabolism running strong.
Early studies suggest that collagen supplements when combined with resistance training may help support muscle retention, which in turn is vital for weight management.
One study found that collagen peptide supplementation, when combined with resistance training, led to reductions in fat mass and gains in muscle mass in elderly men (3).
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Supporting Joint Health and Activity:
Type II collagen in particular has been shown to improve joint health and mobility. Some people take collagen and experience less joint pain when exercising.
Therefore, if collagen supplements are a tool to keep you moving and exercising, it may indirectly help people with weight loss.
Most of the studies on collagen and weight management are small scale, short-term, or involve animal models. While the theories on collagen and weight loss are promising, it’s important to understand that more research needs to be done to better understand collagen and weight loss.
At this point, experts see collagen as a potential tool supportive in weight loss rather than a stand-alone solution.
How to Use Collagen for Potential Benefits
To get the most out of your collagen supplement, there are key ways to best incorporate it into your routine.
How much collagen should you take?
When it comes to dosing, it’s commonly recommended to start with 10 grams daily. Some studies use up to 15-20 grams daily for study participants, but doses this high may not be necessary for the general public. Taking 10 grams of high quality collagen daily is a great starting point for most wellness goals.
What is the best time to take collagen?
When to take collagen boils down to personal preference and goals. Some experts suggest taking collagen on an empty stomach to maximize absorption, while others recommend pairing it with a meal post-workout to aid muscle repair.
The benefits of collagen seem to stay consistent regardless of timing, so it’s best to take collagen at a consistent time daily that works for you.
How should I take collagen?
Collagen peptides are quite versatile and easy to take in a variety of ways. You may choose to stir collagen peptides into water, coffee, oatmeal, or even in baked goods.
Although collagen is a source of protein, keep in mind that it does not contain all 9 essential amino acids, meaning it is not a complete protein. Therefore, it’s important to ensure you’re consuming adequate sources of protein in addition to taking collagen.
To maximize muscle benefits when taking collagen, it may be best practice to combine collagen supplements with resistance training alongside a protein-rich diet.
Vitamin C is a key nutrient for collagen synthesis and helps the body most effectively use collagen. Be sure to consume plenty of vitamin C rich foods to optimize the effectiveness of your collagen supplement. Choose foods like oranges, strawberries, spinach, and bell peppers for example.
Key Tips For Maximizing Collagen Benefits:
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Choose collagen peptides for best absorption.
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Look for third-party testing such as NSF Certified or ConsumerLab.
- Stay consistent with your supplement routine as results can take up to 8-12 weeks to notice.
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Pair collagen with vitamin C to optimize collagen synthesis.
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Combine collagen supplementation with resistance exercise.
Limitations & Misconceptions
It’s important to understand that collagen is not a fat-burning supplement. Collagen doesn’t have thermogenic properties that increase the body’s calorie-burning abilities. It also doesn’t act as a clinical appetite suppressant.
While collagen can help you feel full and support muscle health, it won’t magically burn fat or trigger weight loss on its own.
Keep in mind that the quality of your collagen supplement matters. Look for brands that are third-party tested to ensure safety and purity.
Collagen supplements can absolutely complement a healthy lifestyle but no one supplement can substitute a balanced diet, regular exercise, and other proven weight management practices.
Who Might Benefit Most?
Some people may benefit from collagen supplements the most. Individuals who are very active and regularly exercise who want extra joint or muscle support may benefit from collagen supplements.
Plus, aging adults can find collagen helpful for skin, joint, and bone health as natural collagen production declines.
However, collagen supplements aren’t for everyone. If you follow a strict vegan diet, collagen is not for you since it is derived from animal products.
If you are someone who has allergies to specific collagen sources like fish or beef it’s important to check your collagen supplement carefully before consuming.
As with any new supplement, it’s recommended to check with your healthcare provider especially if you have existing medical conditions or are pregnant.
Key Takeaways
Collagen is one of the most popular wellness supplements and many people have started to ponder its potential benefits for weight loss. While collagen isn’t a magic solution to help people lose weight, it can play a supportive role in a well-balanced wellness routine.
It can promote satiety, support muscle maintenance, and support joint health. If you choose to start collagen it’s a good idea to combine it with a healthy diet and consistent resistance exercise to get the most benefit.
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