Collagen supplements have surged in popularity, primarily recognized for their benefits to skin health. But beyond skin deep, many wonder if collagen can aid in weight loss and reduce the appearance of cellulite. While collagen doesn't directly cause weight loss, it may indirectly support your efforts by increasing feelings of fullness, regulating fat metabolism, and enhancing the effects of resistance training on muscle mass. Furthermore, collagen may relieve joint pain, making exercise more comfortable.
Understanding Collagen
Collagen is a major structural protein, constituting 25 to 30 percent of the proteins in your body. It provides structure to connective tissue like skin, cartilage, tendons, ligaments, muscles, bone, and blood vessels. In the body, collagen is naturally produced by cells called fibroblasts. Optimal collagen formation requires getting enough high-quality protein and vitamin C in your diet. You can also get collagen directly by eating certain foods and by consuming supplements.
The Composition of Natural Collagen
Collagen is composed of amino acids, the building blocks of protein. Glycine, proline, and hydroxyproline make up 57 percent of the total amino acids in collagen. In collagen, amino acids are tightly twisted like a rope, making it strong and stable.
Types of Collagen Supplements
Collagen supplements are derived from the bones and tissues of animals, like cows, horses, pigs, or fish. The goal of these supplements is to help your body rebuild collagen. Types of collagen supplements include:
- Gelatin: Cooked collagen, made by heating collagen for a long time, degrading it into smaller proteins.
- Hydrolyzed: Collagen broken down into amino acids, also known as hydrolyzed gelatin, collagen peptides, or collagen hydrolysate.
- Undenatured: Intact collagen that hasn’t been degraded.
Collagen supplements are available in various forms, including pills, gummies, powders, and liquids, and can be found in packaged foods or drinks.
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Collagen and Weight Loss: An Indirect Link
To date, there’s been minimal research on the direct link between collagen supplements and weight loss. Most studies are small, outdated, or involve animals. Although more research is needed, existing studies on the broader benefits of collagen show how these supplements may indirectly help with your weight loss goals.
Promoting Satiety
Collagen supplements may increase satiety, or the feeling of fullness. This could aid weight loss and management by reducing hunger, and therefore, how many calories you eat in a day. Collagen might have this effect because it’s a protein. According to a 2020 review, high-protein diets increase satiety hormones like glucagon-like peptide-1 and cholecystokinin, and suppress ghrelin, a hunger hormone. A 2008 study indicated that increased protein intake can also increase thermogenesis, influencing satiety and energy expenditure, and stimulate muscle protein anabolism, “favoring the retention of lean muscle mass while improving metabolic profile.” In a small 2009 study, gelatin was found to reduce hunger 44 percent more than casein, the protein in milk.
While gelatin is an incomplete protein, meaning it lacks all the amino acids the body needs, collagen supplements can increase your overall protein intake, potentially improving satiety.
Increasing Muscle Mass
Building muscle is an essential component of weight loss because muscle burns more calories at rest, increasing overall calorie expenditure. Collagen, being the main structural protein in your muscles, may help increase muscle mass. A 2015 study involving older adults with sarcopenia (age-related muscle loss) found that participants who completed 12 weeks of weight training and took collagen peptide supplements experienced a greater improvement in muscle mass and strength, and lost more fat mass than the placebo group.
These results suggest that collagen supplements can support loss of body fat by enhancing the effects of weight training on muscle mass.
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Reducing Fat Accumulation
Some evidence suggests that collagen may reduce the development and accumulation of adipocytes, or fat cells. A 2019 study found that collagen from skate, a type of fish, reduces body fat in humans. Similarly, a 2018 animal study found that collagen peptides from skate had an anti-obesity effect in mice, linked to improved fat metabolism and reduced fat accumulation. A 2016 animal study also found that collagen hydrolysate reduced fat cell size and weight gain in rats.
Relieving Joint Pain
Collagen supplements might indirectly help weight loss by reducing joint pain. Healthy joints are needed to move comfortably during exercise and daily activities, and engaging more regularly in physical activity could then in turn support weight management. A 2015 study found that collagen peptides can manage osteoarthritis, while a 2017 study involving athletes found that collagen peptides decreased knee joint pain related to physical activity.
Collagen and Cellulite: Improving Skin Appearance
Cellulite, a common skin condition affecting up to 90% of women worldwide, is characterized by lumps and folds on the thighs, buttocks, hips, arms, or abdomen. It occurs when fatty tissue under the skin becomes displaced, forming nodules and depressions. While cellulite is not an indication of poor health, many seek ways to reduce its appearance.
Collagen loss and collagen build-up also contribute to the formation of cellulite. Connective tissues are skin and muscle that help keep the body intact. This lumpy or dimpled appearance commonly occurs in the buttocks, thighs, and abdominal area, where there is the most body fat.
How Collagen Can Help
Collagen improves skin firmness and elasticity. Thick collagen fibers run through our skin, standing perpendicular to it. When fat cells in the hypodermis start to exert pressure on the connective tissue, they push the collagen fibers aside. This causes the fat cells to rise to the surface. When the collagen fibres are well cross-linked and elastic, the fat cells cannot push their way out as much - and just like that, cellulite becomes less visible.
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Taking collagen peptides daily ensures that the body produces more collagen I, elastin and fibrillin. One study shows that the severity of cellulite and the appearance of the skin improves significantly when 2.5 g of collagen is taken daily for 6 months. Another study even shows that collagen peptides boost collagen and elastin production after just 8 weeks.
Cellulite forms when a certain set of circumstances are met:
- The skin gets thinner
- The fibrous bands beneath the skin’s surface tighten
- Fat cells push upwards to form dimpling
When thin skin, tight fibrous bands, and fat combine - they form cellulite.
Research on Collagen and Cellulite
In a 2015 randomized clinical trial, researchers evaluated the effect of collagen peptides on cellulite of both normal and overweight women. The 105 subjects were all between the ages of 24-50. They received 2.5 grams of collagen peptides or a placebo for 6 months. Researchers evaluated the degree of cellulite, skin waviness, and dermal density at 3 and 6 months. In normal weight women, collagen significantly reduced cellulite and skin waviness on the thighs. It also increased skin density. The impact of the collagen was seen in the overweight women as well, but the results were not as pronounced.
The study demonstrated that regular ingestion of bioactive collagen peptides (BCP) over a period of 6 months led to a clear improvement of the skin appearance in women suffering from moderate cellulite. BCP treatment led to a statistically significant decrease in the degree of cellulite and a reduced skin waviness on thighs in normal weight women. Moreover, dermal density was significantly improved compared to placebo. The subcutaneous borderline showed a significant shortening after BCP intake compared to the beginning of the study, indicating cellulite improvement. The efficacy of BCP treatment was also confirmed in overweight women, although the impact was less pronounced in comparison with women of normal body weight.
Types of Collagen for Cellulite
The best collagen powder for cellulite is a product that contains types 1 and 3. These types of collagen are found primarily in the skin, whereas type 2 is mostly found in the joints. Types 1 and 3 collagen are usually in bovine (cow) or chicken sources. Most collagen products on the market do not contain intact collagen protein, as it is very difficult to digest. Instead they contain collagen peptides, which are broken down protein pieces that the body can digest and absorb. The study discussed above found beneficial effects for cellulite with just 2.5 grams of collagen peptides per day.
Additional Health Benefits of Collagen
Collagen supplements have other potential health benefits:
- Improve skin elasticity
- Reduce appearance of skin wrinkles
- Increase skin hydration
- Reduce bone loss
- Improve brittle nails
- Boost hair health
- Support heart health
Potential Side Effects and Precautions
Research on the negative side effects of collagen supplements is lacking, but anecdotal reports suggest they might cause side effects like feeling of fullness, heartburn, and bad taste in mouth. Also, like other supplements, collagen supplements aren’t regulated by the FDA, making it difficult to know if a collagen supplement contains the ingredients it claims to have, or if it may contain heavy metals, allergens, or microbial contaminants.
When purchasing supplements look for products that contain a USP Verified Mark on the label, indicating that the product contains the ingredients listed, doesn’t contain harmful contaminants, will break down and be absorbed by the body, and has been made according to the FDA’s Current Good Manufacturing practices (CGMPs).
Other Tips to Reduce Cellulite Naturally
While you can’t completely get rid of cellulite, some of it is just genetic, there is a lot you can do to improve the appearance of your skin. Here are a few additional things that that can help beyond collagen supplements:
- Weight training
- Plastic surgery
- Massage
- Maintain a healthy weight
- Topical creams
- Hydration
- Eat less salt and refined carbohydrates
- Radical self-acceptance