Collagen is a naturally occurring protein. It is found in the body’s tissues, organs, skin, and bones. It supports physiological processes like healing, metabolism, and cell growth. But how does collagen help you lose weight?
Recent research shows collagen may support weight loss by promoting satiety, improving joint health, and changing how the body stores fat. Read on to learn more about its beneficial properties.
How Does Collagen Help You Lose Weight?
Promotes Satiety
Collagen is a protein, and like most proteins, it supports satiety. However, studies suggest it may not be as beneficial in suppressing appetite as other proteins.
A 2019 study looked at overweight women who were given either collagen or whey protein to suppress their appetite. The women who took whey protein lost more weight.
Improves Joint Health
Collagen is found in joints’ connective tissues. The body produces less collagen as we age causing joints to rub together. The diminishing collagen leads to joint pain and arthritis which can interfere with one’s ability to exercise, get in shape, and lose weight.
A collagen supplement can replace worn-down tissue to relieve pain and promote physical activity. It can help you reach your weight loss goals.
How the Body Stores Fat
Several studies support the theory that collagen can change how the body stores fat and may promote weight loss. A 2021 animal study showed mice on a high-fat diet injected with collagen peptides over three weeks lost visceral fat. However, they did not lose significant body weight.
Another animal study, conducted in 2023, showed that obese rats injected with Antarctic jellyfish collagen peptides, showed lower body mass index (BMI), reduced weight gain, and lower fasting blood glucose levels.
A 2019 human study of 81 people who were given a fish collagen peptide or a placebo for 12 weeks. The group that took the collagen peptide lost significantly more weight and body fat than the placebo group.
How to Use Collagen for Weight Loss
Collagen comes in many forms including liquid, powder, pills, and gummies. You can take collagen supplements in pill form, or stir liquids and powders into tasty, diet-friendly recipes. There are various options to choose from.
There are 28 different types of collagen, but types 1, 2, 3, and 4 are the most common. It is unknown which type of collagen is best for weight loss. However, a 2018 study revealed that supplements with type 1 collagen reduced weight gain in mice on a high-fat diet.
Other Benefits of Collagen
Collagen is not only good for joint health and weight loss. It also provides the following benefits:
- Skin Health: Collagen supports skin elasticity. Collagen production reduces as we age causing sagging and begging. Collagen supplementation can revitalize skin and restore a youthful appearance.
- Inflammation and Gut Health: Collagen peptide supplements contain anti-inflammatory amino acids like glycine and proline. They reduce inflammation in the gut and support gut health. They may help repair and prevent gut-related conditions.
- Muscles and Recovery: A diet containing high-protein nutrients and collagen helps repair muscle fibers that tear during exercise. Collagen also aids with muscle mass, the muscle-building process, and overall body composition. It thicken the connective tissue that attaches bone and muscle.
Protein offers so many health benefits. To learn how to incorporate it into your wellness routine, read about what is the best collagen supplement for you.
