Collagen for Weight Loss
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Collagen is a protein found in the body that can improve skin health and maintain muscle mass. This nutritional supplement is highly beneficial for people struggling to shed some pounds. The research on collagen supplements and weight loss showed that they may help you lose weight.
What is Collagen?
Collagen is a structural protein found in the body and accounts for 20-30% of proteins in the body. It is naturally present in various body tissues including skin, cartilage, muscles, ligaments, bones, tendons, and blood vessels. It helps maintain muscle mass, reduce the appearance of cellulitis, and regulate weight management. As the person ages, collagen production decreases leading to wrinkles and sagging skin. There is an extensive need to take collagen supplements to maintain overall body health.
Forms of Collagen
Natural Collagen
Collagen is present in natural or supplement form. Natural collagen contains amino acids which are structural components of protein, These amino acids are coiled like a rope and provide structure and strength to collagen. Fibroblasts are the cell that produce collagen, so, taking enough vitamin C and high-quality protein boost the formation of collagen.
Collagen Supplements
Collagen supplements are available in different forms including tablets, capsules, powders, and liquids. The most widely used collagen supplement is hydrolyzed collagen. Hydrolyzed collagen is broken down into small peptides which are easily absorbed.
Can Collagen Increase Weight Loss?
Despite changing your lifestyle, you still are struggling with weight loss? There are some supplements that can improve digestion, increase skin elasticity and relieve joint pain. There is limited research on the effect of collagen supplements on weight loss however, it assists the body to reach weight loss goals. The unique structure of collagen peptide and amino acid profile provides satiating effects, reduces appetite, and promotes weight loss.
How Does Collagen Work?
It's hard to lose weight but maintaining the lost weight is a more difficult task. Collagen supplements have ability to induce satiety and limit calorie consumption ultimately leading to weight loss. They not only help you lose weight but also maintain muscle strength and skin health. Studies showed that collagen supplements help you lose weight without causing side effects.
Although research is limited, studies showed how collagen help promote weight loss and helps you attain your weight loss goals. Studies showed that collagen creates feelings of fullness, prevents fat accumulation, suppresses appetite, and helps the body retain muscle mass.
Collagen May Increase Satiety
Collagen supplements may increase the feeling of fullness, reduce appetite and manage the number of calories you eat in a day. Studies showed that collagen protein is more filling than other protein supplements. According to research, collagen has 40% more satiating abilities than the same quantities of soy, casein, and whey. Individuals who consumed collagen ate 20% fewer meals compared to those who ate other types of protein. Another study showed that a high protein diet containing collagen can increase satiety hormone glucagon-like peptide 1 and cholecystokinin. They can also reduce ghrelin hormone which increases hunger.
Studies revealed that collagen intake can also increase thermogenesis which affects energy expenditure and satiety. These supplements have ability to improve muscle protein anabolism, speed up metabolism and retain muscle mass.
Many people go for protein powders to promote satiety but they may contain synthetic additives for taste. Natural collagen makes you feel fuller for a long time and prevent overeating. Low-calorie consumption is a leading driver of weight loss.
Collagen Can Suppress Appetite
One of the mechanisms involved in weight loss effects of collagen is to reduce appetite. A study on obese and diabetic patients showed that collagen stimulates the release of satiating hormones. Patients who consumed collagen supplements had suppressed appetite that allowed them to eat only a limited number of calories resulting in weight loss.
Suppressing appetite does not cause weight loss directly but helps the body to resist cravings and makes you not eat strongly.
May Prevent fat Accumulation
Evidence showed that collagen has potential to restrict the development and accumulation of fat cells. A study revealed that collagen from fish resulted in fat loss, though fat loss was minimum but it helped reduce weight.
These collagen supplements show anti-obesity effects, improve fat metabolism and reduce fat accumulation.
Collagen Can Retain Muscle Mass
Collagen production decreases with age leading to loss of muscle mass. This muscle loss is related to excretion of nitrogen in the urine and the need for dietary protein is increased in the body. Collagen supplements regulate nitrogen balance and preserve lean body mass.
In a study, individuals with sarcopenia consumed either collagen supplements or a placebo during 12 weeks of weight training. Results revealed that participants who took collagen showed a significant improvement in muscle mass compared to the placebo group.
Other Benefits
- Collagen supplements may relieve joint pain occurring due to exercise and physical activities. Joint pain results from the wearing down of cartilage leading to stiffness. A study showed that collagen can relieve knee joint pain resulting from physical activities.
- Collagen is a structural protein found in skin and other body parts. It can provide strength, elasticity, and hydration to the skin and reduce the appearance of wrinkles.
- In addition to promoting skin health, collagen also helps improve hair and nail health. It increases the growth and strength of hair and prevents hair thinning and hair fall. Collagen also helps boost nail health by preventing brittleness.
- Collagen also provides strength and structure to bones, increases bone mineral density, and reduces the risk of osteoporosis.
- They may provide elasticity and flexibility to arteries, prevent narrowing of vessels, regulate blood pressure and prevent heart diseases.
- Studies suggest that collagen can improve intestinal permeability and reduce the symptom of leaky gut syndrome.
Safety and Possible Risks
Collagen supplements offer a wide array of benefits and are considered safe when used in moderate quantities as directed. There is some anecdotal evidence showing the adverse effects of collagen supplements including heartburn, fullness, and bad taste in mouth.
Some of the collagen supplements may contain allergens, heavy metals, or bacterial contaminants and may cause allergies.
Bottom Line
Collagen is a structural protein that offers a wide spectrum of health benefits to the body. It may increase weight loss, promote skin nail, and hair health, boost digestive and heart health, and promote bone and muscle mass. To achieve your weight loss goals, take collagen supplements, exercise regularly, take good sleep and eat a healthy diet.
Here you can check out Vorst’s Salmon Collagen 200mg and their Advanced Joint Formula with Glucosamine Chondroitin MSM Collagen Vitamin D3 1000mg.
References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/
https://academic.oup.com/ajcn/article/87/5/1558S/4650426
http://www.ncbi.nlm.nih.gov/pubmed/21105792
https://www.ncbi.nlm.nih.gov/pubmed/18319637
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6471368/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164805/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415937/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7415937/