Collagen is a naturally occurring protein in the body, essential for many physiological processes, such as healing, organ development, metabolism, and cell growth. It is one of the most important proteins in the human body and is present in all the body’s tissues and organs. It helps gives structure and support to connective tissues, skin, eyes, and bones. Supplementing collagen may help people lose weight by promoting satiety, supporting joint health, and altering how the body stores fat.
What is Collagen?
Collagen is the most abundant protein in your body, accounting for about 30% of your body’s total protein. It is the primary building block of your body’s skin, muscles, bones, tendons, and ligaments, and other connective tissues. It’s also found in your organs, blood vessels, and intestinal lining. Proteins are made from amino acids. The main amino acids that make collagen are proline, glycine, and hydroxyproline. These amino acids group together to form protein fibrils in a triple helix structure. Your body also needs the proper amount of vitamin C, zinc, copper, and manganese to make the triple helix.
Collagen's main role is to provide structure, strength, and support throughout your body. Collagen’s specific roles include:
- Helping fibroblasts form in your dermis (middle skin layer), which helps new cells grow.
- Playing a role in replacing dead skin cells.
- Providing a protective covering for organs.
- Giving structure, strength, and elasticity to your skin.
- Helping your blood to clot.
Some 28 types of collagen types have been identified. They differ by how the molecules are assembled, the cell components that are added, and where the collagen is used in your body. All collagen fibrils have at least one triple helix structure.
The main five types of collagen and what they do are:
Read also: The Ultimate Guide to Male Diet Supplements
- Type I: This type makes up 90% of your body’s collagen. Type I is densely packed and used to provide structure to your skin, bones, tendons, and ligaments.
- Type II: This type is found in elastic cartilage, which provides joint support.
- Type III: This type is found in muscles, arteries, and organs.
- Type IV: This type is found in the layers of your skin.
- Type V: This type is found in the cornea of your eyes, some layers of skin, hair, and tissue of the placenta.
As you age, your body produces less collagen, and existing collagen breaks down at a faster rate. The collagen is also lower in quality than when you were younger. Women experience a significant reduction in collagen production after menopause. It’s normal for everyone to experience a decline in collagen production after age 60.
Signs and symptoms of decreasing collagen levels include:
- Skin that’s wrinkled, crepey, or sagging.
- Hallowing in and around your eyes and face.
- Shrinking, weakening muscles and muscle aches.
- Stiffer, less flexible tendons and ligaments.
- Joint pain or osteoarthritis due to worn cartilage.
- Loss of mobility due to joint damage or stiffness.
- Gastrointestinal problems due to thinning of the lining of your digestive tract.
- Problems with blood flow.
Collagen Peptides: Enhancing Digestibility and Absorption
On its own, collagen is a massive protein molecule (over 1000 amino acids in a single collagen protein), so it can be a bit difficult to digest. Another term for collagen peptides is “hydrolyzed collagen.” This refers to the way collagen is broken down into peptides to improve digestibility. Collagen can’t be absorbed in a whole form. It has to be broken down into smaller peptides or amino acids. Oral collagen supplements come in the form of pills and powders. They usually contain two or three amino acids and are sold as collagen peptides or hydrolyzed collagen. Collagen peptides are absorbed through your gastrointestinal tract.
Liquid Collagen: A Convenient and Versatile Option
Liquid collagen is simply collagen protein in a liquid form. Liquid collagen benefits from its versatility. You don’t need to mix it with anything to take it. So say goodbye to tumblers full of clumpy protein shakes. Liquid collagen is completely mess- and fuss-free. Liquid collagen comes in many forms. You may see labels with “Type I” or “Type III” collagen with all sorts of claims. But you don’t have to get bogged down with collagen types.
Most liquid collagen is extracted from the tissues of animals like cows, pigs, or fish. There are also vegan collagen supplements, which contain nutrients like vitamin C that support collagen synthesis rather than collagen itself. These supplements can also be purchased in liquid form.
Read also: Meal replacement guide for women
Unlike powdered collagen, liquid collagen can be consumed directly. Most products are flavored and don’t need to be mixed with other food or drinks. Liquid collagen is usually hydrolyzed, which means that the collagen has been broken down into smaller peptide chains. According to the authors of a 2019 study, collagen peptides are more readily processed, absorbed, and distributed throughout the body than collagen in its natural form.
Potential Benefits of Liquid Collagen for Weight Loss
Interest in collagen supplementation for weight loss has grown, but research has yet to find a direct link. Researchers have not found a direct link between collagen supplementation and weight loss, which is an emerging research area. Many of the studies are small, animal-based, and focus on very specific collagen peptides. Collagen supplements for weight loss are an easy and convenient way to get the benefits of collagen without having to make any dietary changes.
Collagen may help with weight loss indirectly by providing joint pain relief so people can be more physically active. It may also promote satiety, meaning people feel fuller and eat less.
Promoting Satiety
Protein intake is associated with satiety - the feeling of fullness to the point of satisfaction. Feeling full can lead to people eating less or less often, possibly resulting in weight loss.
However, collagen may be less effective than other sources at promoting satiety. In a 2019 double-blind study, researchers gave females with overweight either collagen or whey protein supplements. They found that people taking collagen supplements experienced more weight gain over 8 weeks than those taking whey protein. The researchers suggested this may be because collagen does not contain BCAA and tryptophan, two substances in whey protein linked to satiety and improved body composition.
Read also: Chlorine Brand Comparison
Joint Pain Relief
Joint pain can limit the ability to exercise, which is important for most weight loss programs. As collagen is essential for healthy connective tissue in the joints, collagen supplements may help support joint health and reduce pain. Decreased pain may help people be more physically active and lose weight. In a 2021 systematic review published in the journal Amino Acids, collagen peptide supplementation paired with exercise helped improve joint function and reduce pain. Researchers found benefits for recreational athletes, professional athletes, and older adults.
Body Fat Reduction
Rodent studies have shown that specific collagen peptides may influence how the body stores fat. A 2021 animal study published in the Journal of Nutritional Science and Vitaminology found that administering collagen peptides to mice over 3 weeks resulted in visceral fat loss for mice on a high fat diet. However, the fat loss was not associated with significant body weight changes.
A 2023 animal study published in the Croatian Medical Journal treated obese rats with Antarctic jellyfish collagen peptides. The rats showed a reduction in body mass index (BMI), weight gain, and fasting blood glucose levels.
Researchers have found similar results in humans. In a 2019 study, 81 people were given either collagen supplements derived from fish skin or a placebo for 12 weeks. The group taking collagen showed significantly reduced body fat mass and body fat percentage than the placebo group.
The exact mechanisms behind these findings are uncertain. Some research suggests collagen peptides may alter gene expression related to how the body stores and accumulates fat.
A randomized, double-blind, placebo-controlled trial was conducted to confirm whether collagen peptide supplementation for 12 weeks has a beneficial effect on body fat control in older adults at a daily physical activity level. Participants were assigned to either the collagen group (15 g/day of collagen peptide) or the placebo group (placebo drink). Body composition was measured by bioelectrical impedance analysis (BIA) and dual-energy X-ray absorptiometry (DEXA). In total, 74 participants (collagen group, n = 37; placebo group, n = 37) were included in the final analysis. The collagen group showed a significant reduction in total body fat mass compared with the placebo group, as evidenced by both BIA (p = 0.021) and DEXA (p = 0.041) measurements. Body fat mass and percent body fat of the whole body and trunk reduced at 12 weeks compared with baseline only in the collagen group (whole body: body fat mass, p = 0.002; percent body fat, p = 0.002; trunk: body fat mass, p = 0.001; percent body fat, p = 0.000). Total fat mass change (%) (collagen group, −0.49 ± 3.39; placebo group, 2.23 ± 4.20) showed a significant difference between the two groups (p = 0.041). Physical activity, dietary intake, and biochemical parameters showed no significant difference between the groups. The results confirmed that collagen peptide supplementation had a beneficial effect on body fat reduction in older adults aged ≥ 50 years with daily physical activity level.
Normal aging involves important changes in the body composition, including decreased muscle mass and increased fat mass. With aging, the body’s muscle mass steadily decreases by 1%-2% annually after the age of 50, and the resulting decrease in the basal metabolic rate induces body fat mass and weight gain. Age-related changes contribute to age-related diseases such as cardiovascular events, diabetes mellitus, hypertension, and several types of cancer.
Additional Benefits of Collagen
Collagen is the subject of numerous studies in fields ranging from skin to heart health. However, most current studies focus on oral collagen or hydrolyzed collagen supplements, which can come in several forms. In other words, most of the research cited below isn’t specific to liquid collagen.
Skin Health
Research suggests that collagen supplements may have a number of cosmetic benefits. In particular, they might help reduce skin-related signs of aging. A 2021 review of 19 studies with 1,125 participants, most of whom identified as women, analyzed the collagen’s purported skin benefits. The authors found that taking a hydrolyzed collagen supplement daily for at least 3 months improved skin elasticity and hydration, and reduced wrinkles.
Hair and Nail Growth
There is much less research supporting collagen supplements for stronger nails and hair. A small 2017 study found that collagen promoted nail growth and reduced nail breakage, but more research is needed to confirm this effect.
Cardiovascular Health
Collagen helps the arteries maintain their strength and flexibility. Decreased collagen might be associated with an increased risk of atherosclerosis, a narrowing of the arteries that can precede a heart attack or stroke. A 2023 review of 12 randomized controlled trials on collagen supplements for heart health found that hydrolyzed collagen supplements were linked to improvements in cardiovascular health markers, including blood pressure and cholesterol levels.
Digestive Health
Collagen supplements, including liquid collagen, might play a role in treating GERD, a chronic form of acid reflux, by strengthening the muscles that control the esophageal sphincter. But as of 2023, research is very limited. A small 2022 study found that taking a daily collagen peptide supplement was linked to minor improvements in digestive symptoms in otherwise healthy female adults over an 8-week period.
Muscle Mass
People naturally lose muscle mass as they age, a process known as sarcopenia. While some studies suggest collagen supplements can improve muscle mass, the results are mixed. For example, a 2021 study of 97 men between the ages of 30 and 60 featured a 12-week collagen supplement regimen combined with resistance training. The authors reported that the men showed increased muscle strength following the supplement and the training, compared with a placebo group that did the training. Additional studies are needed to support this result.
Joint Health
Age-related loss of collagen might be linked to an increased risk of joint issues, such as osteoarthritis. The authors of research from 2019 reported on the randomized controlled studies of collagen for osteoarthritis that have been conducted to date. They found that collagen treatments reduced joint stiffness but not joint pain. More evidence is needed to clarify whether liquid or other forms of collagen can help with osteoarthritis.
Bone Health
Collagen is a key component of bone, and recent studies involving mice and rats suggest that collagen may play a role in boosting bone health and managing osteoporosis. A 2018 study in humans showed similar promise. The authors analyzed the effects of a daily hydrolyzed collagen supplement on bone health in 102 females who had undergone menopause. They found that 5 grams (g) of powdered collagen taken daily for 1 year was linked to stronger bones. Larger-scale studies are needed to confirm this benefit and determine whether it also applies to liquid collagen supplements. While collagen may promote healthy bones, particularly in older adults, it shouldn’t replace proven treatments.
Oral Health
Teeth contain a lot of collagen. While collagen is already used in many dental applications, some emerging research suggests collagen’s anti-inflammatory properties may improve oral health. A small 2022 clinical trial involved using collagen peptide supplements to help remove plaque linked to gum disease. The authors reported that collagen supplements might be useful when combined with standard treatments for gum disease. More high quality studies are needed to understand the role that collagen supplements could play in promoting oral health.
Safety and Dosage
Experts consider collagen supplementation safe. A 2019 systematic review published in the Journal of Drugs in Dermatology found good safety margins for collagen supplements and no adverse effects in the 11 studies assessed. According to research from 2021, collagen is safe and carries a very low risk of side effects. The authors reported that even high doses of collagen were not likely to cause side effects. This likely applies to liquid collagen as well, especially considering collagen powders used in studies are typically mixed with liquid before consumption.
If you're pregnant or breastfeeding, you may want to hold off on taking a collagen supplement for now because there isn't yet enough research to come to any conclusions about their safety.
There are no official recommendations when it comes to liquid collagen dosages. In general, follow the instructions on the product label since the concentration may vary from one product to the next. The authors of a 2019 study found that daily doses of 2.5-15 g of hydrolyzed collagen were linked to health benefits.
Lifestyle Habits and Diet for Collagen Production
Reduce your risk of collagen damage by avoiding these lifestyle habits.
- Smoking: Smoking decreases collagen production. It damages collagen and elastin, leading to wrinkles and slow wound healing. Nicotine constricts blood vessels near your skin’s surface, preventing the delivery of oxygen and nutrients.
- Eating too much sugar and refined carbs: Sugar attaches to proteins to form advanced glycation end products. These molecules damage nearby proteins and cause collagen to become weak, dry and brittle.
- Exposure to ultraviolet light: Too much sunlight reduces collagen production and causes collagen to break down more rapidly. Ultraviolet sunlight causes wrinkles. Avoid excessive sun exposure and always wear sunscreen (SPF 30 and higher) when you’re outside.
You can also boost your body’s collagen stores by changing your diet. Try incorporating foods that contain the following nutrients:
- Collagen: Collagen can be found in fish and meat products, such as bone broth, organ meats, and chicken or fish skin.
- Gelatin: Collagen breaks down into gelatin, a protein that is often added to sweets like gummies, marshmallows, and puddings to give them their texture.
- Vitamin C: Vitamin C helps your body produce collagen. It can be found in many fruits and vegetables, including citrus fruits, leafy greens, and tomatoes.
- Proline: Proline is found in egg whites, dairy, cabbage, mushrooms, and asparagus.
- Glycine: Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
- Copper: Zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.
Choosing a Collagen Supplement
Collagen supplements are typically derived from cow connective tissues or fish. People can buy collagen in the following forms: powder, liquid, pills, and gummies. There are 28 types of collagen, but types 1, 2, 3, and 4 are the most common. Supplements can contain different types of collagen. Research is lacking on which type may be more beneficial for weight loss. However, one 2018 study found that mice fed with type 1 collagen and given a typically obesity-inducing diet gained less weight than those without collagen supplementation.
Supplements may not contain as much collagen as they advertise. They may also contain other ingredients that are not as safe as collagen alone. Superior products often provide quality assurance through third-party testing. This is an emerging area of research and more studies are necessary to draw out the precise link between collagen and weight loss.
Always make sure you buy supplements from a reputable source. The FDA doesn't regulate collagen powder or any other type of dietary supplement. So, there's no guarantee that your collagen supplement contains the type or amount of collagen the label says it does. There's also a chance it could be contaminated with pesticides, bacteria, or other substances. Because collagen powder and other supplements are usually made from animals, they might contain heavy metals or other toxins that can collect in animals' bones.