Collagen is a protein found naturally in the body. In recent years, it has become a popular dietary supplement.

Collagen supplements are known for their beneficial properties for skin health. But if you are looking for ways to lose weight, you may have heard that collagen supplements can help.

To date, not many studies have been done on collagen supplements for weight loss. But there is some evidence that collagen can indirectly help your efforts.

If you want to use collagen to lose weight, read on. This article will explain the science behind this effect, as well as how to remember safety precautions.

Collagen is the main structural protein, which makes up 25-30% of the protein in your body. It gives structure to the connective tissue:

  • skin:
  • cartilage
  • tendons
  • ties
  • muscles
  • bone
  • blood vessels

Natural collagen

Collagen is made up of amino acids, which are considered to be the main components of protein. Amino acids: glycine, proline և hydroxyproline 57 percent from the total amino acids contained in collagen.

Amino acids look like chains. In collagen, the amino acids are tightly twisted by a rope, making the collagen extremely strong and stable.

Collagen is naturally produced in the body by cells called fibroblasts. Optimal collagen production requires getting enough high-quality protein և vitamin C in your diet. You can get collagen directly by eating certain foods or taking supplements.

Collagen supplements

Collagen supplements are made from the bones and tissues of animals such as cows, horses, pigs or fish. The purpose of these supplements is to help your body recover collagen. Types of collagen supplements include:

  • Gelatin Lat gelatin or cooked collagen is made by heating collagen for a long time. The hernia breaks down collagen into smaller proteins.
  • Hydrolyzed. If proteins are further broken down into amino acids, it is known as hydrolyzed collagen. This egg is also called hydrolyzed gelatin, collagen peptides or collagen hydrolyzate.
  • Untreated. Untreated collagen is intact և not degraded.

Collagen supplements are available in several forms.

  • tablets
  • chewing gum
  • powders
  • liquid
  • packaged food or drink

To date, minimal research has been conducted on the direct link between collagen supplements and weight loss. Most studies are small, outdated, or involving animals.

Although more research is needed, existing studies on the broader benefits of collagen show how these supplements indirectly help with weight loss goals.

Stimulate satiety

Collagen supplements can increase satiety or a feeling of fullness. This can help you lose weight, manage your hunger by reducing the number of calories you eat per day.

Collagen can have this effect because it is a protein. According to a 2020, high-protein diets increase satiety hormones, such as glucagon-like peptide-1 և cholecystokinin. They also suppress the hunger hormone ghrelin.

According to a 2008 studyIncreased protein intake may also increase thermogenesis, which affects satiety and energy expenditure. The study notes that higher protein diets can boost muscle protein anabolism, “helping to maintain lean muscle mass while improving metabolism.”

Also, a little 2009, found that gelatin reduces hunger by 44% more than casein, a protein found in milk.

It should be noted that gelatin is a deficient protein, ie it does not have all the amino acids necessary for the body. You can not meet your protein needs only with gelatin or collagen supplements. But supplements can increase your total protein intake, possibly improving satiety.

Increase muscle mass

Muscle building is a key component of weight loss. This is because muscles burn more calories at rest, increasing total calorie expenditure.

Taking collagen supplements can help your efforts to increase muscle mass. Remember that collagen is the main structural protein in your muscles.

In a 2015 study of older adults, participants with sarcopenia (age-related muscle loss) completed 12 weeks of weight training. Half of the participants used collagen peptide supplements and the other half took placebo.

Those who took collagen peptides had a greater improvement in muscle mass and strength. They also lost more fat than the placebo group.

These results suggest that collagen supplements may support body fat loss by enhancing the effect of weight training on muscle mass.

Reduce fat accumulation

There is some evidence that collagen can reduce the growth or accumulation of fat cells or fat cells.

a 2019 study has found that skate collagen, a type of fish, reduces body fat in humans. The amount of fat lost was small, but hinted at the potential benefits of weight loss.

Similarly, a Animal Study 2018, non-slip collagen peptides had an anti-inflammatory effect on mice. The researchers linked this effect to improving fat metabolism and reducing fat accumulation.

a Animal Survey 2016 He found that collagen hydrolyzate (called collagen peptides) reduced the size of rat fat cells and weight gain.

Relieve arthritis

Collagen supplements can indirectly help you lose weight by reducing joint pain. Healthy joints are essential for physical activity: to move around comfortably during daily activities. Exercising more regularly can help you gain weight.

a 2015 study found that collagen peptides can control osteoarthritis. Osteoarthritis occurs when your joint cartilage wears out, causing joint pain and stiffness.

In addition, in a 2017 study of athletes, collagen peptides reduced knee joint pain associated with physical activity.

If arthritis prevents you from working, these benefits of collagen can help.

Collagen supplements have other potential health benefits. Collagen can:

  • improve skin elasticity
  • reduce the appearance of wrinkles on the skin
  • increase skin hydration
  • reduce bone loss
  • improve brittle nails
  • to promote hair health
  • promote heart health

There are no studies on the negative side effects of collagen supplements. But by: anecdotal reports, collagen supplements can cause side effects such as:

  • feeling full
  • heartburn
  • Bad taste in the mouth

Also, like other supplements, collagen supplements are not regulated by the FDA. This means that the agency cannot talk about how safe or effective they are.

In turn, it is difficult to know whether the collagen supplement contains the ingredients it claims to have. It is also possible that collagen supplements may contain:

  • heavy metals (such as cadmium)
  • Allergens (such as hydrolyzed collagen from fish)
  • bacteriological contaminants
  • different dosages than indicated on the label

When buying supplements, look for products that have a USP-approved mark on the label. This sign indicates the product.

Collagen supplements can indirectly contribute to weight loss:

  • saturation increase
  • regulating fat metabolism
  • increasing the effect of resistance training on muscle mass

Collagen supplements can also relieve joint pain, making it more comfortable to exercise.

But collagen supplements are not a magic bullet or a substitute for healthy habits. For sustainable weight loss, you can still eat well, exercise regularly, and get enough sleep.

If you want to try collagen supplements to lose weight, use them not as a substitute for healthy habits, but as part of a complete regimen. It is also a good idea to talk to your doctor to make sure collagen supplements are safe for you.