Collagen supplements have surged in popularity, touted as a miracle cure for everything from wrinkles to weight loss. But does science support the claims? This article explores the evidence behind collagen supplementation, particularly its role in weight management, drawing on research and expert opinions to provide a comprehensive overview.
What is Collagen?
Collagen is the most abundant protein in the body, crucial for the structure of skin, joints, bones, and connective tissues. Production of collagen naturally slows with age. Collagen is found only in animal connective tissue, notes Andrea Soares, a registered dietitian. Collagen products come from various animals: cows, pigs, chickens, and fish. Gelatine, used in sweets and pharmaceutical capsules, is a form of collagen. Some plant-based supplements claim to be 'vegan collagen' but contain collagen-boosting ingredients like vitamin C, amino acids, and minerals.
Different types of collagen work differently. Hydrolyzed collagen is broken down into short chains of amino acids called peptides, which are better absorbed by the body. On the other hand, undenatured (raw) type II collagen is a component of cartilage surrounding joints and may help replenish collagen around the joints.
Collagen and Weight Loss: Examining the Evidence
Some research suggests that collagen peptides and protein powder may help with weight loss. However, they may not be suitable for everyone, and further research is necessary to establish suitable supplement dosages.
Potential Mechanisms for Weight Loss
Increased Satiety: Collagen, being a protein, may promote feelings of fullness. A 2020 review found that high-protein diets help boost hormones that make you feel full while suppressing hunger hormones.
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Muscle Mass Support: Collagen supplements can support increased muscle gain from training. Muscle burns calories even at rest, so the more muscle you have, the more calories you burn each day. In a study from 2015, participants with age-related muscle loss undertook a 12-week training program. Those taking collagen experienced bigger gains in muscle mass and strength.
Joint Health Improvement: Collagen supplements may support weight loss by helping with joint pain. A study from 2015 found that collagen peptides can help manage osteoarthritis.
Research Findings
Protein Powder Studies: A 2020 review suggests dietary protein may promote weight loss by increasing energy expenditure and feelings of satiety. A 2018 study found that older females with overweight or obesity who followed a high-protein diet and participated in resistance exercise showed significant reductions in weight, fat mass, body fat percentage, and waist circumference. A small 2017 pilot study found that protein shakes combined with a lifestyle modification program led to greater decreases in body mass, fat mass, total cholesterol, LDL (bad) cholesterol, and cardiovascular disease risk in people with excess weight.
Collagen Peptide Studies: A 2023 randomized controlled trial found that a 12-week course of collagen peptide supplementation had a beneficial effect on body fat reduction in older adults.
Factors Affecting Weight and Weight Loss
Factors that can affect weight and weight loss include diet and eating habits, accessibility to healthful foods, activity level, exercise frequency and intensity, amount of regular sleep, medications, and underlying health issues.
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Choosing the Right Collagen Supplement
When choosing a collagen supplement, consider the following:
- Type of Collagen: Marine collagen has shown promise in reducing fat build-up. Type I collagen is the most abundant in the body and a main component of the dermis.
- Source Quality: Look for a traceable source (marine, bovine, or vegan). Choose collagen from sustainable sources to minimize environmental impact.
- Formulation: Hydrolyzed collagen peptides are broken down for faster absorption.
- Dosage: Soares advises opting for a powder or liquid, with at least 5-10g (0.2-0.4 ounces) of collagen per dose. Kollo contains 10g of premium-grade marine collagen.
Forms of Collagen Supplements
Collagen is packaged into many different forms, from bars to drinks. Compared to powders and liquids, "tablets and gummies often have less collagen per serving and may contain added sugars or fillers," Soares says.
Collagen for Skin, Tissue, and Joints
Collagen helps to form connective tissue and plays a vital role in the body's skin, bones, and cartilage.
Benefits for Skin
Many consumers swear by the effects of collagen on the look and feel of their skin. One systematic review and meta-analysis found that hydrolysed collagen can have beneficial effects on the skin, such as improving hydration and elasticity. Other (industry-funded) studies have suggested that oral products with high amounts of the collagen peptides prolylhydroxyproline and hydroxyprolylglycine can improve the moisture and appearance of the skin. "What's key is consistent use," Soares says.
Benefits for Tendons
Exercise might stimulate the body's tissues to regenerate collagen more than usual, which can strengthen tendons. In one study, taking hydrolysed collagen could boost the amount of collagen made by the body after high-intensity resistance exercise.
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Benefits for Chronic Conditions
Collagen is increasingly being investigated as a possible treatment for chronic conditions associated with old age. As for osteoarthritis, collagen supplements appeared to reduce osteoarthritis-related pain in the short term.
Potential Risks and Considerations
While individual health risks of collagen supplementation appear low, there are some larger potential consequences of the growing appetite for collagen. For example, collagen supplements from cattle have been linked to deforestation in Brazil.
Industry Bias
Potential industry bias is a key concern for determining rigor, Hunter says. Many collagen studies are funded by supplement companies or authored by employees of these companies.
Interactions with Medications
With any supplement, there is a risk of interactions with other medicines people are taking, so Hunter advises anyone considering taking a supplement to talk to a health professional first. Increased intake of a protein like collagen could be a concern for people with kidney or liver conditions that affect protein metabolism, Erskine says.
Alternatives to Collagen Supplements
Scientists point out that the hundreds of pounds per year spent on collagen supplements could be spent instead on more balanced diets, which would improve health in a number of ways. In addition to nutritious and varied food, exercise, sleep, and sunscreen all have well-known benefits for skin appearance and health.
Collagen for Cellulite
Cellulite (gynoid lipodystrophy) is a common, harmless skin condition that affects up to 90% of women worldwide. Collagen supplementation can help solve your cellulite problems. The protein of youth increases skin firmness, hydrates the skin, and improves skin density. A reduction in the appearance of cellulite after collagen supplementation can be seen after about 6 months.
Types of Collagen for Cellulite
The best collagen for cellulite is hydrolysed fish collagen type I. Type I collagen is the main component of the dermis, responsible for its structure and influences its condition. Studies suggest that fish collagen is absorbed up to 1.5 times faster than competing solutions.
Other Treatments for Cellulite
In addition to collagen injections, you can also try microneedling or laser. Micropuncture causes micro-injuries to the skin, which accelerates the production of collagen and elastin. Collagen laser treatment works on a similar principle - it stimulates collagen production. In addition to external remedies, you can also fight cellulite with home remedies. Brush the problem areas and exercise.