Collagen, a naturally occurring protein in the body, has gained popularity as a nutritional supplement in recent years. While collagen supplements are primarily recognized for their advantages to skin health, some evidence suggests they may indirectly aid in weight loss efforts. This article explores the potential benefits of collagen for weight loss, the science behind these effects, and important safety precautions.
What is Collagen?
Collagen is the major structural protein in the human body, constituting 25 to 30 percent of all proteins. It provides structure to connective tissues, including skin, cartilage, tendons, ligaments, muscles, bone, and blood vessels. 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. These amino acids are tightly twisted, forming a strong and stable rope-like structure.
In the body, collagen is naturally produced by cells called fibroblasts. Optimal collagen formation requires adequate intake of high-quality protein and vitamin C. Collagen can also be obtained directly through certain foods and supplements.
Types of Collagen
There are at least 28 types of collagen, each differing in molecular assembly, added cell components, and location in the body. However, the main five types are:
- Type I: The most abundant type, making up 90% of the body's collagen. It provides structure to skin, bones, tendons, and ligaments.
- Type II: Found in elastic cartilage, providing joint support.
- Type III: Located in muscles, arteries, and organs.
- Type IV: Found in the layers of the skin.
- Type V: Present in the cornea of the eyes, some skin layers, hair, and placental tissue.
Collagen Supplements
Collagen supplements are derived from animal bones and tissues, such as cows, horses, pigs, or fish, with the goal of helping the body rebuild collagen. These supplements come in various forms:
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- Gelatin: Cooked collagen made by heating collagen for an extended period, which degrades the collagen into smaller proteins.
- Hydrolyzed Collagen: Collagen that has been further broken down into amino acids, also known as hydrolyzed gelatin, collagen peptides, or collagen hydrolysate.
- Undenatured Collagen: Intact collagen that has not been degraded.
Collagen supplements are available as pills, gummies, powders, liquids, and in packaged foods or drinks.
Collagen and Weight Loss: The Indirect Link
While direct research linking collagen supplements to weight loss is minimal, existing studies on the broader benefits of collagen suggest potential indirect support for weight loss goals.
Promoting Satiety
Collagen supplements may increase satiety, the feeling of fullness, which can aid weight loss and management by reducing hunger and calorie intake. As a protein, collagen may increase satiety hormones like glucagon-like peptide-1 and cholecystokinin while suppressing ghrelin, a hunger hormone.
A 2008 study indicated that increased protein intake could also increase thermogenesis, influencing satiety and energy expenditure. Higher protein diets may stimulate muscle protein anabolism, favoring lean muscle mass retention and improving metabolic profile. A small 2009 study found that gelatin reduced hunger 44 percent more than casein, the protein in milk.
It's important to note that gelatin is an incomplete protein, lacking all essential amino acids. Therefore, collagen supplements alone cannot meet protein needs but can increase overall protein intake, potentially improving satiety.
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Increasing Muscle Mass
Building muscle is essential for weight loss because muscle burns more calories at rest, increasing overall calorie expenditure. Collagen supplements may aid in this process, as collagen is the main structural protein in muscles.
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 greater improvements in muscle mass and strength and lost more fat mass than those who took a placebo. These results suggest that collagen supplements can support body fat loss by enhancing the effects of weight training on muscle mass.
Reducing Fat Accumulation
Some evidence suggests that collagen may reduce the development and accumulation of fat cells (adipocytes). A 2019 study found that collagen from skate, a type of fish, reduced body fat in humans, suggesting potential weight loss benefits. Similarly, a 2018 animal study showed 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.
A randomized, double-blind, placebo-controlled trial confirmed that collagen peptide supplementation had a beneficial effect on body fat reduction in older adults aged ≥ 50 years with daily physical activity level. 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).
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. A 2015 study found that collagen peptides can manage osteoarthritis, a condition where joint cartilage wears down, causing joint pain and stiffness. A 2017 study involving athletes found that collagen peptides decreased knee joint pain related to physical activity.
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Additional Health Benefits of Collagen
Besides potential weight loss benefits, collagen supplements offer other health advantages:
- Improved skin elasticity and hydration: Collagen can help reduce the appearance of skin wrinkles and increase skin hydration.
- Reduced bone loss: Collagen supplementation may help improve bone mineral density, potentially reducing bone loss.
- Improved brittle nails and hair health: Collagen may help strengthen brittle nails and improve hair health.
- Support for heart health: Some studies suggest that collagen may support heart health by providing structure to blood vessels.
Safety and Potential Side Effects
Research on the negative side effects of collagen supplements is limited. However, anecdotal reports suggest potential side effects like feelings of fullness, heartburn, and a bad taste in the mouth.
Collagen supplements are not regulated by the FDA, meaning their safety and effectiveness are not guaranteed. It's difficult to know if a collagen supplement contains the ingredients it claims to have and 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 listed ingredients, doesn't contain harmful contaminants, will break down and be absorbed by the body within a specified time, and has been made according to the FDA’s Current Good Manufacturing practices (CGMPs).
How to Incorporate Collagen for Weight Loss
If you want to try taking collagen supplements for weight loss, use them as part of a holistic regimen, rather than as a replacement for healthy habits. For sustainable weight loss, it’s still important to eat well, exercise regularly, and get enough sleep.
Collagen supplements are available in various forms, including powders, liquids, pills, and gummies. Dosage information can be found on the product packaging. Consulting with a healthcare provider is always recommended before starting any new supplement regimen.