Collagen for Weight Loss: How It Helps Shed Pounds?

Benefits of Collagen for Weight Loss

“Does collagen help with weight loss?” is a common question many ask. And yes, it has some definite potential. Collagen can help you manage some of the negative impacts of weight loss, such as keeping your body strong and preserving the integrity of your skin after losing a few pounds.

Hydrolyzed collagen peptides help reduce weight, promote tissue healing, and improve fat-free mass (i.e., muscle). Below are other benefits collagen has for weight loss:

1. Prolonging the feeling of fullness

Since collagen is a protein, many studies have shown that eating a diet higher in protein will help you feel fuller for longer.

Brian Carson, PhD, a professor in the Exercise Physiology at the University of Limerick, quoted in LiveScience,

Collagen is a form of protein that is found in connective tissues like skin, bone, tendons and ligaments. Like any protein, Collagen is made up of a number of amino acids, the building blocks for protein. Collagen tends to be high in glycine, proline and hydroxyproline and has a low essential amino acid content.

In addition to coupling with the best appetite suppressants, protein-rich diets have been shown to increase thermogenesis—the process by which your body produces heat—and decrease hunger-inducing hormones. This happens by burning fat cells and calories, one of the primary ways we lose weight.

An increase in calorie burn

Thermogenesis, also known as the thermic impact of food, causes you to burn more calories when you consume more protein. Protein burns more calories than fat or carbohydrates, according to this hypothesis.

But how does this work? Protein literally raises your body's energy expenditure through digestion and absorption when compared to fats or carbohydrates.

Therefore, all you need to do is increase your protein intake, and you will burn a few extra calories during the day.

Appetite Suppression

Another useful weight loss advantage to collagen is its potential to reduce hunger. While, inhibiting hunger hormones alone may not directly produce weight loss, it certainly can’t hurt.

Another study of diabetic and obese people discovered that hydrolyzed collagen, the form found in many supplements increased the blood's production of satiating hormones. Overall, the study participants felt less hungry after taking collagen, leading to less food intake overall.

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Does Collagen Help You Lose Belly Fat?

Collagen peptides can help your body burn fat in addition to helping you maintain a healthy weight and gain lean muscle. Several studies provide more insights into the question, “Does collagen help you lose belly fat?” and more specifically, “Do collagen peptides help with weight loss?”

A 2023 study evaluated whether collagen peptide supplementation has a beneficial effect body fat in older adults without resistance training. The results confirmed that taking 15 grams per day of collagen peptides for 12 weeks had a beneficial effect on body fat reduction, including abdominal fat, inactive, older adults aged 50 years and above.

An expert from the YouTube channel 'Ask About Solutions' explains about, 'Do collagen peptides help with weight loss?'

These all demonstrate that collagen peptide supplements may be the best collagen for belly fat burning. Still, it also has additional health benefits for your cardiovascular health, connective tissues, hair, skin, and nails, among other things.

Collagen, especially the collagen peptides present in the skin of skates, a species of fish popular in Korea, has been shown in other studies to have beneficial effects on high blood pressure, glucose regulation, and lipid metabolism.

How to Use Collagen for Weight Loss?

Collagen is much easier to incorporate into your daily routine than you might think. Collagen products are now widely accessible and come in various forms. Here are other ways you can use collagen for weight loss:

Capsule or powder form

A lot of people take collagen orally. Collagen peptides, which are powdered hydrolyzed collagen molecules that can be absorbed into almost any liquid, hot or cold, are the most common way to incorporate collagen into your diet. Some even argue that this form is the best collagen for weight loss and cellulite.

As an ingredient

Gelatin, which is cooked collagen, is more commonly used in gelatinous desserts. It can also be added to sauces, soups, smoothies, and other dishes to provide an additional collagen protein boost.

While some debate on the best collagen for weight loss for women, using any of these supplements for weight loss and weight management requires consulting a qualified physician first. Doing this will help you determine whether collagen peptide supplementation is appropriate and advise you on the best time to take collagen for weight loss.

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How Much Collagen Should You Take a Day to Lose Weight?

The type of collagen you take and the reason for taking it determine how much you should take. These current recommendations can help you answer the question, “How much collagen should I take a day to lose weight?”:

• Hydrolyzed collagen: Taking 2.5–15 grams of hydrolyzed collagen peptides daily may be safe and beneficial.
• Undenatured collagen: A daily dose of 10–40 mg of undenatured collagen improves joint health.
• Gelatin: Before you take this as a supplement, determine the serving size specified on the container.

The majority of collagen supplements include a recommended daily dosage on the packaging. Whereas collagen gummies or pills would typically involve taking one to two pieces every day, powdered supplement packaging often recommends taking one to two scoops or tablespoons daily. Always consult the nutrition facts label on the package for precise dosage information.