Collagen for Weight Loss: How Supplements May Help

Collagen is a serious structural protein, making up 25 to 30 percent of the proteins in your physique. It provides construction to connective tissue like:

• pores and skin
• cartilage
• tendons
• ligaments
• muscle mass
• bone
• blood vessels

Natural collagen

Collagen is fabricated from amino acids, that are thought of the constructing blocks of protein. The amino acids glycline, proline, and hydroxyproline account for 57 percent of the full amino acids in collagen.

Amino acids are formed like chains. In collagen, the amino acids are tightly twisted like a rope, making collagen extraordinarily sturdy and steady.

In the physique, collagen is of course produced by cells referred to as fibroblasts. Optimal collagen formation requires getting sufficient high-quality protein and vitamin C in your weight loss plan. You may also get collagen immediately by consuming sure meals and by consuming dietary supplements.

Collagen dietary supplements

Collagen dietary supplements are produced from the bones and tissues of animals, like cows, horses, pigs, or fish. The aim of those dietary supplements is to assist your physique rebuild collagen. Types of collagen dietary supplements embody:

• Gelatin. Gelatin, or cooked collagen, is made by heating collagen for a very long time. The warmth degrades collagen, forming smaller proteins.
• Hydrolyzed. If the proteins are additional damaged down into amino acids, it’s often called hydrolyzed collagen. This type can be referred to as hydrolyzed gelatin, collagen peptides, or collagen hydrolysate.
• Undenatured. Undenatured collagen is unbroken and hasn’t been degraded.

Collagen dietary supplements can be found in a number of kinds:

• drugs
• gummies
• powders
• liquid
• in packaged meals or drinks

To date, there’s been minimal analysis on the direct hyperlink between collagen dietary supplements and weight reduction. Most research are small, outdated, or contain animals.

Although extra analysis is required, present research on the broader advantages of collagen present how these dietary supplements might not directly assist along with your weight reduction objectives:

Promote satiety

Collagen dietary supplements might improve satiety, or the sensation of fullness. This may support weight reduction and administration by lowering starvation, and subsequently, what number of energy you eat in a day.

Collagen may need this impact as a result of it’s a protein. According to a 2020 review, high-protein diets improve satiety hormones like glucagon-like peptide-1 and cholecystokinin. They additionally suppress ghrelin, a starvation hormone.

According to a 2008 study, elevated protein consumption may also improve thermogenesis, which influences satiety and power expenditure. The examine additionally notes that larger protein diets might stimulate muscle protein anabolism, “favoring the retention of lean muscle mass whereas enhancing metabolic profile.”

Also, in a small 2009 study, gelatin was discovered to scale back starvation 44 p.c greater than casein, the protein in milk.

It’s value noting that gelatin is an incomplete protein, that means it lacks all of the amino acids the physique wants. You can’t meet your protein wants with gelatin or collagen dietary supplements alone. But dietary supplements can improve your general protein consumption, doubtlessly enhancing satiety.

Increase muscle mass

Building muscle is an integral part of weight reduction. That’s as a result of muscle burns extra energy at relaxation, growing general calorie expenditure.

Taking collagen dietary supplements might assist your efforts by growing muscle mass. Remember, collagen is the principle structural protein in your muscle mass.

In a 2015 study involving older adults, contributors with sarcopenia (age-related muscle loss) accomplished 12 weeks of weight coaching. Half of the contributors took collagen peptide dietary supplements, whereas the opposite half took a placebo.

Those who took collagen peptides skilled a larger enchancment in muscle mass and energy. They additionally misplaced extra fats mass than the placebo group.

These outcomes recommend that collagen dietary supplements can assist lack of physique fats by enhancing the results of weight coaching on muscle mass.

Reduce fats accumulation

There’s some proof that collagen might scale back the event and accumulation of adipocytes, or fats cells.

A 2019 study discovered that collagen from skate, a sort of fish, reduces physique fats in people. The quantity of fats misplaced was small, however suggests potential advantages for weight reduction.

Similarly, in a 2018 animal study, collagen peptides from skate had an anti-obesity impact in mice. The researchers linked this impact to improved fats metabolism and lowered fats accumulation.

A 2016 animal study additionally discovered that collagen hydrolysate (additionally referred to as collagen peptides) lowered fats cell dimension and weight acquire in rats.

Relieve joint ache

Collagen dietary supplements would possibly not directly assist weight reduction by lowering joint pain. Healthy joints are wanted to maneuver comfortably throughout train and every day actions. Engaging extra often in bodily exercise may then in flip assist weight administration.

A 2015 study discovered that collagen peptides can handle osteoarthritis. Osteoarthritis occurs when your joint cartilage wears down, inflicting joint ache and stiffness.

Also, in a 2017 study involving athletes, collagen peptides decreased knee joint ache associated to bodily exercise.

If joint ache prevents you from understanding, these advantages of collagen might assist.

Collagen dietary supplements has different potential well being advantages. Collagen might:

• enhance pores and skin elasticity
• scale back look of pores and skin wrinkles
• improve pores and skin hydration
• scale back bone loss
• enhance brittle nails
• enhance hair well being
• assist coronary heart well being

Research on the unfavorable unwanted side effects of collagen dietary supplements is missing. But in line with anecdotal reports, collagen dietary supplements would possibly trigger unwanted side effects like:

• feeling of fullness
• heartburn
• dangerous style in mouth

Also, like different dietary supplements, collagen dietary supplements aren’t regulated by the FDA. This signifies that the company can’t communicate to how secure or efficient they’re.

In flip, it’s tough to know if a collagen complement incorporates the elements it claims to have. It’s additionally doable that collagen dietary supplements might comprise:

• heavy metals (like cadmium)
• allergens (like hydrolyzed collagen from fish)
• microbial contaminants
• completely different doses than listed on the label

When buying dietary supplements search for merchandise that comprise a USP Verified Mark on the label. This mark signifies that the product:

Collagen dietary supplements would possibly not directly promote weight reduction by:

• growing satiety
• regulating fats metabolism
• growing the impact of resistance coaching on muscle mass

Collagen dietary supplements may additionally relieve joint ache, making it extra comfy to train.

But collagen dietary supplements aren’t a magic bullet or an alternative to wholesome habits. For sustainable weight loss, it’s nonetheless essential to eat properly, train often, and get sufficient sleep.

If you wish to strive taking collagen dietary supplements for weight reduction, use them as a part of a holistic routine, moderately than as a substitute for wholesome habits. It’s additionally a good suggestion to speak with a health care provider to make sure collagen dietary supplements are secure for you.