Collagen has become an increasingly popular supplement in recent years, with claims that it can improve skin, hair, nails, joints, and even help with weight loss. But is there any truth to collagen being an effective fat burner? Let’s take a closer look at the evidence.
What is Collagen?
Collagen is the most abundant protein in the human body, making up 30% of total protein content. It is the main structural protein, providing strength and structure to tissues such as skin, bones, tendons, ligaments, and blood vessels.
There are at least 16 different types of collagen in the body, but 80-90% consists of types I, II, and III. Collagen is made up of amino acids wound together to form triple-helix strands. It acts like the glue that holds the body together.
As we age, collagen production starts to decline. This leads to common signs of aging like wrinkles, sagging skin, stiff joints, and weaker bones and muscles. Supplementing with collagen aims to counteract this decline.
How Might Collagen Promote Fat Loss?
There are a few potential mechanisms by which collagen could theoretically aid fat loss:
Increasing Muscle Mass
Some research indicates that collagen supplements may help build muscle when combined with resistance training. A 2019 review found that collagen peptide supplements plus active exercise tended to result in greater gains in fat-free mass and muscle strength compared to exercise alone.
Building muscle mass can increase resting metabolism. Muscle tissue burns more calories than fat tissue, so having more muscle means you burn more calories even at rest. A boosted metabolism can support fat loss.
Promoting Satiety
Collagen is a protein, and proteins are known to be very filling. Consuming enough protein can help control appetite and reduce calorie intake.
One study had participants consume a collagen supplement 30 minutes before eating and found it reduced food intake at the next meal by 20% compared to a placebo. The collagen appeased appetite by regulating appetite hormones like ghrelin.
Eating less calories directly translates to easier fat loss over time. Collagen’s satiating properties may help with this.
Protecting Muscle Mass During Fat Loss
Losing weight often means losing some muscle as well as fat. Higher protein intakes, like those promoted by collagen supplements, can help preserve metabolic-boosting muscle as you lose weight.
Preventing muscle breakdown allows more of the weight you lose to come from fat stores. Increasing muscle mass while losing fat is ideal for both metabolism and body composition.
Supporting an Active Lifestyle
Some research indicates supplemental collagen may improve joint health and reduce injury risk. This includes potential benefits for joint pain, osteoarthritis, tendonitis, and ligament injuries.
An active lifestyle burns more calories and is important for fat loss. By improving mobility and reducing risk of injury, collagen may support activity levels and fat-burning movement.
What Does the Research Say?
While these mechanisms provide plausible theories for how collagen could promote fat loss, what does the research actually say about collagen as a fat burner?
Overall, there is very limited direct evidence confirming collagen’s effects on fat loss. However, a few studies provide some insightful findings:
– A 2015 double-blind trial had 73 athletes take collagen hydrolysate supplements or a placebo while participating in a 12-week conditioning program. The collagen group gained significantly more muscle mass and lost significantly more body fat than the placebo group.
– A 2019 double-blind study had 148 middle-aged adults take collagen peptides or a placebo while following a 12-week supervised resistance training program. The collagen group gained significantly greater fat-free mass and lost more body fat percentage compared to placebo.
– In a 2015 randomized controlled trial, women who took 5 grams of collagen daily experienced a significant reduction in body fat percentage compared to the control group after 12 weeks of resistance training.
– One study found collagen peptide supplements increased lean mass gain and fat loss during a low-calorie diet. However, two other studies found no significant difference in body composition changes between a collagen supplement and placebo during calorie restriction.
Overall, the evidence is stronger for collagen supporting building muscle mass compared to direct fat loss. More high-quality research is still needed to determine if collagen supplements can boost fat burning during exercise programs or weight loss diets. But the early results are promising.
Other Potential Collagen Benefits
In addition to the potential fat loss effects, collagen supplements may provide other health benefits:
– Improving skin elasticity and hydration
– Reducing wrinkles and dryness
– Strengthening nails
– Relieving joint pain
– Protecting bone density
– Improving digestive health
– Lowering inflammation
– Boosting metabolism
– Regulating blood sugar levels
These benefits are supported by slightly stronger research than fat loss, though more studies are still needed.
Recommended Collagen Dosage
Studies have used a wide range of collagen doses. But most research suggests 10-20 grams per day may provide benefits.
The most common supplemental forms include:
– Hydrolyzed collagen (broken down for better absorption)
– Collagen peptides
– Gelatin
Collagen powders can easily be incorporated into smoothies, coffee, oatmeal, yogurt, baked goods, and more. Ready-to-mix collagen peptides are flavorless.
It’s also possible to boost your collagen intake through dietary sources like bone broth, eggs, fish skin, chicken skin, pork skin, and beef. But supplements offer a more concentrated, convenient source.
Types of Collagen Supplements
There are several types of collagen used in supplements:
Bovine Collagen
Bovine collagen comes from cows and is the most common and affordable supplemental type. However, some people want to avoid bovine sources. Gelatin is derived from bovine collagen.
Marine Collagen
Marine collagen sources include fish skin and scales. It offers similar benefits as bovine collagen. Marine-sourced collagen may be preferable for those avoiding beef products.
Egg Shell Collagen
Egg shell collagen comes from the shell membranes of eggs. It contains Type I collagen like bovine sources. Egg collagen is suitable for various diets since it doesn’t contain beef or fish.
Hydrolyzed Collagen
Hydrolyzed collagen has undergone a process to break the large collagen proteins into smaller peptides. This breakdown enhances absorption in the digestive tract.
Undenatured Collagen
Undenatured collagen retains its complete triple-helix structure. It’s suggested this may offer different benefits than hydrolyzed collagen, but more evidence is needed.
There is no conclusive research showing one collagen type or source is superior. The most important factor is finding a quality supplement from a reputable manufacturer.
Should You Try Collagen for Fat Loss?
Based on the current evidence, collagen shows promise for supporting fat loss:
– It may increase muscle mass when combined with exercise. More muscle boosts resting metabolism.
– Collagen promotes satiety, which can reduce food intake and lead to a calorie deficit over time.
– It may help retain muscle mass during dieting. Preventing muscle loss maintains metabolism.
– Collagen improves joint health and exercise recovery time. This supports an active lifestyle.
That said, the fat loss benefits are not conclusively proven. More high-quality, large-scale studies are needed to determine collagen’s effects.
Overall, collagen protein is safe for most people and provides additional health benefits beyond potential fat loss. Collagen supplements can be a convenient way to increase your intake as part of an active, healthy lifestyle.
Other Ways to Support Fat Loss
While more research is still needed, collagen could be a beneficial addition to your diet and exercise routine to support fat loss.
However, no supplement alone will produce significant weight loss. Other evidence-based strategies for losing body fat include:
– Following an exercise program that combines aerobic activity with resistance training
– Eating in a calorie deficit while getting enough protein, fiber, and nutrients
– Managing stress levels and getting quality sleep
– Tracking intake and activity to stay consistent
– Being patient and making sustainable lifestyle changes
Collagen supplementation may complement these proven fat loss methods. But nutrition, training, and lifestyle factors are most important for long-term weight management.
The Bottom Line
Some promising research suggests collagen may modestly promote fat loss and weight management. The benefits appear most notable when collagen is combined with exercise.
Potential mechanisms include increased muscle mass, appetite regulation, metabolic protection during dieting, and supporting an active lifestyle.
However, the current evidence is not conclusive enough to state collagen is a powerful fat burner on its own. More research is warranted.
Incorporating collagen protein can still be advantageous for general health and may offer slight fat-burning properties. But proven diet and exercise strategies will provide more meaningful results for fat loss over time.