Can Collagen Help You Lose Weight? Unpacking the Science

Not long ago, collagen was trending — mostly, however, for its potential to support skin health. And when it comes to trending supplements, marketers are not shy of trying to squeeze every single penny out of their customers' pockets, so they do this rather shady practice of adding as many benefits to their product as possible. Consequently, if you listen to what brands and their paid influencers claim, collagen supplements may seem to be able to do everything.

Is there any truth in the claims that collagen can also be beneficial for weight loss or fat metabolism? In this article, I gathered all the information you need to know about collagen supplements if you are curious about trying them out for weight management.

What is collagen, and why is it important?

Collagen is a major structural protein found in the human body, especially in skin, tendons, bones, and ligaments. It is rigid and resistant to stretching, making it a perfect element for connective tissues.

There are several types of collagen protein, from I to IV. Type I is the most common in the human body.

You do not have to take dietary supplements or get collagen through food, as collagen production happens naturally.

How might collagen indirectly support weight loss efforts?

The reason why collagen might be positively contributing to weight loss is due to the fact that it is, after all, a protein.

Increasing the protein in one’s diet is often recommended for those who are on their weight loss journey. This recommendation is supported by a few benefits explored in research studies. First, it may help reduce body fat while preserving lean muscle mass. Secondly, a high-protein diet can support satiety, meaning that by eating protein-rich foods, you are feeling fuller for longer.

“When you consume protein, it triggers the release of hormones that signal fullness, helping to curb hunger for longer periods compared to carbohydrates or fats,” explained Taylor Osbaldeston, Registered Holistic Nutritionist based in Canada. She also recommends prioritizing protein-rich meals earlier in the day.

However, when it comes to collagen, Taylor Osbaldeston warns us to be cautious and not to fall for the exaggerated claims made by supplement brands. “While it is a source of protein, it’s considered an incomplete protein,” she highlights. What it means is that it does not contain all amino acids found in other protein sources. Examples of complete proteins are poultry, beef, eggs, and tofu. In her practice, she advises her clients to focus on incorporating complete protein sources into their diet.

What do studies say about collagen and body fat accumulation?

You might also see that collagen is promoted as a tool to reduce body fat accumulation — in other words, it does not directly cause weight loss but rather helps enhance body composition.

This idea comes from early and small studies. For instance, one trial concluded that daily collagen peptide supplementation led to a significant reduction of body fat mass in older adults compared to a placebo, postulating that it might be beneficial for age-related muscle loss.

Another trial on overweight adults also had a similar outcome, as collagen consumption was associated with increased fat-free mass.

However, these results do not point out that collagen peptides reduce body fat accumulation — the authors of the second trial also mention that the fat loss might have been indirect and supported by improved appetite control.

Can collagen supplements help increase muscle mass?

Muscle loss is another factor that is sometimes overlooked during one’s weight loss journey. Most people do not want to lose weight per se but reduce body fat — in other words, to preserve lean body mass.

One of the best ways to increase muscle mass is through exercise (especially lifting weights), which, in fact, can be beneficial for body fat weight reduction, as seen in multiple studies. Typically, resistance training is paired with increased protein intake, as sufficient protein intake is essential for individuals aiming to enhance their muscle strength and mass.

Since collagen is a protein, a protein that is also found in human muscle, can supplementation with it be beneficial for all gymgoers?

The answer is likely yes, but it is probably not a better choice compared to other protein sources. While collagen may contribute to muscle mass growth when combined with strength training, some studies indicate that collagen is probably not a superior choice.

For instance, one study that compared whey protein to collagen found whey protein to be more effective for building muscle. While further research is needed to confirm these results, as we do not have any large-scale studies comparing different protein sources to collagen, the indication is clear: collagen is unlikely to aid in muscle gain more than other protein sources.

One of the reasons why collagen is probably not the best choice for muscle growth also comes down to amino acids. Not only is collagen not a complete protein (it lacks tryptophan), but it is also low in leucine, which is associated with muscle protein synthesis.

Is taking collagen supplements safe?

Collagen supplementation is generally considered safe. Currently, there are no known side effects associated with taking collagen supplements.

However, many collagen supplements on the market come with other active ingredients (e.g., vitamin C, MSM, and hyaluronic acid), so you should read the label carefully before purchasing any product.

What types of collagen supplements are available on the market?

If you are looking for collagen supplements, you probably have noticed a wide variety of products available. Here are some things that may help you understand the product label better:

Hydrolyzed collagen

When collagen is intact, its molecule is rather big. Some collagen supplements use hydrolyzed collagen — collagen that has been broken down into smaller peptides through a process called hydrolysis. This is done to potentially increase the bioavailability of collagen.

Collagen supplement sources

Collagen found in supplements can come from bovines, fish, poultry, and sometimes eggshells. Based on the source, the collagen can differ in type. If you are purchasing collagen supplements for weight loss, there are no specific recommendations on what source would suit you best, so it comes down to preference.

Final thoughts

If you are on a weight loss journey, it might be confusing what to take or avoid to support your efforts. While collagen peptides may have their place in wellness, the benefits for weight management are rather far-fetched.

Its potential benefits, such as appetite control, can be attributed to protein. With collagen being an incomplete protein, you are probably better off with other sources of this macronutrient.

“While it’s not my go-to for appetite control or weight loss, there's no harm in including collagen as part of a well-rounded diet, especially if it helps meet other health goals,” advises Taylor Osbaldeston. For instance, one of the potential benefits of collagen supplements is skin hydration.

For weight loss support, you can get adequate amounts of protein through food intake without the need to rely on collagen supplements.