Collagen, a naturally occurring protein in the body, has gained popularity as a nutritional supplement in recent years. While primarily known for its skin health benefits, some suggest collagen supplements can aid in weight loss. Though research directly linking collagen supplements to weight loss is limited, existing studies on the broader benefits of collagen suggest it may indirectly support weight loss efforts. Collagen supplements may increase satiety, regulate fat metabolism, and enhance the effects of resistance training on muscle mass.
What is Collagen?
Collagen is a major structural protein, constituting 25 to 30 percent of the proteins in the body. As the main component of the dermis, collagen acts as a supporting structure for the skin. The hypodermis is a layer of fat and connective tissue containing larger blood vessels and nerves. The hypodermis helps maintain body temperature and protects vital internal organs.
It provides structure to connective tissues like skin, cartilage, tendons, ligaments, muscles, bone, and blood vessels. Natural collagen, produced by cells called fibroblasts, is made of amino acids, the building blocks of protein. Glycine, proline, and hydroxyproline constitute 57 percent of collagen's total amino acids. These amino acids are tightly twisted like a rope, making collagen strong and stable. Optimal collagen formation requires sufficient high-quality protein and vitamin C in the diet. Collagen can also be obtained directly through certain foods and supplements.
Types of Collagen Supplements
Collagen supplements are derived from the bones and tissues of animals like cows, horses, pigs, or fish, aiming to help the body rebuild collagen.
Types of collagen supplements include:
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- Gelatin: Cooked collagen, made by heating collagen for an extended period, degrades collagen into smaller proteins.
- Hydrolyzed: Further broken down into amino acids, this form is also known as hydrolyzed gelatin, collagen peptides, or collagen hydrolysate.
- Undenatured: Intact and non-degraded collagen.
Collagen supplements come in various forms, including pills, gummies, powders, liquids, and packaged foods or drinks.
How Collagen May Aid Weight Loss: Indirect Benefits
While minimal research directly links collagen supplements to weight loss, existing studies on the broader benefits of collagen show how these supplements may indirectly help with 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. High-protein diets increase satiety hormones like glucagon-like peptide-1 and cholecystokinin. They also suppress ghrelin, a hunger hormone.
Increased protein intake can also increase thermogenesis, which influences satiety and energy expenditure. Higher protein diets may stimulate muscle protein anabolism, favoring the retention of lean muscle mass while improving metabolic profile. Gelatin, a form of collagen, was found to reduce hunger 44 percent more than casein, the protein in milk.
Gelatin is an incomplete protein, lacking all the essential amino acids the body needs. You can’t meet your protein needs with gelatin or collagen supplements alone, but supplements can increase overall protein intake, potentially improving satiety.
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Increasing Muscle Mass
Building muscle is an essential component of weight loss because muscle burns more calories at rest, increasing overall calorie expenditure. Taking collagen supplements may help increase muscle mass. Collagen is the main structural protein in muscles.
In a study involving older adults with sarcopenia (age-related muscle loss), participants completed 12 weeks of weight training. Half took collagen peptide supplements, while the other half took a placebo. Those who took collagen peptides 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.
Reducing Fat Accumulation
Collagen may reduce the development and accumulation of adipocytes, or fat cells. A study found that collagen from skate, a type of fish, reduces body fat in humans, suggesting potential benefits for weight loss.
Similarly, an animal study found that collagen peptides from skate had an anti-obesity effect in mice, linked to improved fat metabolism and reduced fat accumulation. Another animal study found that collagen hydrolysate (also called collagen peptides) 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. Engaging more regularly in physical activity could then in turn support weight management. Collagen peptides can manage osteoarthritis, which happens when your joint cartilage wears down, causing joint pain and stiffness.
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In a study involving athletes, collagen peptides decreased knee joint pain related to physical activity. If joint pain prevents you from working out, these benefits of collagen may help.
Additional Health Benefits of Collagen
Collagen offers other potential health benefits, including:
- Improved skin elasticity
- Reduced appearance of skin wrinkles
- Increased skin hydration
- Reduced bone loss
- Improved brittle nails
- Boosted hair health
- Supported heart health
Potential Side Effects and Precautions
Research on the negative side effects of collagen supplements is lacking, but anecdotal reports suggest potential side effects like feeling of fullness, heartburn, and bad taste in the mouth.
Collagen supplements aren’t regulated by the FDA, meaning the agency can’t speak to how safe or effective they are. This makes it difficult to know if a collagen supplement contains the ingredients it claims to have. Collagen supplements may contain heavy metals (like cadmium), allergens (like hydrolyzed collagen from fish), microbial contaminants, and different doses than listed on the label.
When purchasing supplements, look for products that contain a USP Verified Mark on the label. This mark indicates that the product contains the ingredients listed on the label, doesn’t contain harmful contaminants, will break down and be absorbed by the body within a specified amount of time, and has been made according to the FDA’s Current Good Manufacturing practices (CGMPs).
Collagen and Body Fat Reduction in Older Adults: A Clinical Trial
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).
The collagen group showed a significant reduction in total body fat mass compared with the placebo group, as evidenced by both BIA and DEXA 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. Total fat mass change (%) showed a significant difference between the two groups. 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.
Lifestyle Habits and Factors Affecting Collagen Levels
Several lifestyle habits and factors can damage collagen levels in the body:
- Smoking: Decreases collagen production and 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, leading to wrinkles.
- Autoimmune diseases: Rheumatoid arthritis, lupus, dermatomyositis and scleroderma are autoimmune, connective tissue diseases known to damage collagen.
- Genetic mutations: Collagen construction errors result in conditions such as Ehlers-Danlos syndrome and osteogenesis imperfecta.
- Age: Collagen levels also decline naturally with age.
Improving Collagen Loss to Slow Signs of Aging
To slow the effects of skin aging, wear sunscreen every day. Exposure to ultraviolet (UV) light damages collagen. Use products with a sun protection factor (SPF) of 30 or higher. Wear a wide-brimmed hat, sunglasses with UV protection, and lightweight long-sleeved shirts and pants while outside. Look for clothing with an ultraviolet protection factor label for extra protection. Avoid tanning beds.
Eat a well-balanced diet, like the Mediterranean diet, which is loaded with vegetables, beans, whole grains, nuts and fruits, and a moderate amount of seafood, meats, poultry, dairy and eggs.
Collagen in Medicine and Cosmetics
Collagen can be broken down, converted, and absorbed back into your body. It has a wide range of uses in medicine and cosmetics. Collagen used for medical purposes comes from humans, cows, pigs or sheep. Uses include:
- Dermal fillers: Collagen injections can fill out shallow depressions in your skin, such as lines and wrinkles.
- Wound dressing: Collagen helps wounds heal by attracting new skin cells to the wound.
- Periodontics: Collagen acts as a barrier to prevent fast-growing gum tissue from developing into a wound in a tooth, giving the tooth cells the time they need to regenerate.
- Vascular prosthetics: Donor collagen tissue grafts have been used to reconstruct arteries, help regenerate peripheral nerves and make blood vessel prostheses.
Dietary Sources of Collagen
Collagen can’t be absorbed by your body in its whole form. Your body breaks down the collagen proteins you eat into amino acids. So eating collagen-rich foods doesn’t directly result in higher collagen levels in your body.
Still, many foods that provide the raw ingredients that support collagen production can be eaten as part of a healthy diet. These foods contain the amino acids proline and glycine. Vitamin C, zinc and copper are also needed for the process. Foods that contain these amino acids, vitamins and minerals include:
- Vitamin C: Oranges, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes.
- Proline: Mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
- Glycine: Red meats, turkey, chicken and pork skin, peanuts and granola.
- Copper: Oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.