Collagen’s Effectiveness in a Weight Management Plan: A Research Overview
Posted July 2024
Oral collagen supplementation has always been the poster child for plump skin, shampoo-ad-worthy hair, and strong nails. Recently, though, many have been saying that it’s so much more than “just another beauty supplement”.
Why? Because it shows promise in helping people reach and maintain a healthy weight — a key contributor to optimal health and well-being.
“Huh,” you may be thinking, “But ‘shows promise’ doesn’t actually mean the same thing as ‘it works’, right?” Well. Below, find a list of clinical trials that’ll change your mind about collagen’s effectiveness for weight loss.
Research on using collagen for weight loss
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The researchers randomly assigned 90 participants with a mean body mass index (BMI) of 25.6 (category: overweight) to 2 groups:
… for 12 weeks. |
Compared to participants in the placebo group, those who had supplemented with marine collagen peptides reported a significant improvement in:
It was concluded that “these results suggest the beneficial potential of [marine collagen peptides] in the reduction of body fat in overweight adults”. |
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The researchers randomly assigned 74 participants to 2 groups:
… for 12 weeks. |
The collagen group showed a significant reduction in total body fat mass compared to the placebo group, as evidenced by bioelectrical impedance analysis (BIA) and dual-energy X-ray absorptiometry (DEXA) measurements. Note: DEXA is considered the gold standard for measuring body composition. |
Why does taking collagen for weight loss work?
There are 3 potential mechanisms underlying collagen’s effectiveness in weight loss.
#1: Increases protein intake
Collagen is a protein.
And as a dietary protein, it helps you feel fuller faster — and for longer — than either carbohydrate or fat containing the same calories.
This is why, according to a 2020 meta-analysis, high-protein diets have been found to:
- Increase fullness and satiety
- Decrease hunger, desire to eat, and overall food consumption
And the less food you eat, the more likely you’re in the calorie deficit necessary for weight loss.
#2: Upregulates GLP-1 production
OK, but why is protein and/or collagen so satiating?
The previously mentioned 2020 meta-analysis found that protein upregulated a hormone called GLP-1. Before explaining what it does, you need to know that (somewhat unsurprisingly) numerous animal studies have also found hydrolysed collagen peptides to elevate GLP-1 levels.
So, the significance of that is that GLP-1:
- Slows gastric emptying (increasing how full you feel after eating)
- Reducing food cravings by decreasing the activity in your brain’s reward center, which values calorie-dense foods
Once again, the result is that you’re more likely to achieve the calorie deficit necessary for weight loss. Fun fact: GLP-1 is the exact hormone many prescription weight loss medications target, from Wegovy and Ozempic (semaglutide) to Saxenda and Victoxa (liraglutide).
#3: Preserves and/or builds muscle mass
When you lose weight, some of it will come from muscle mass.
That’s normal. However, it’s best to minimize your amount of loss because muscle mass:
But how can you prevent your body from losing too much precious muscle mass? By eating enough protein, about 1.6 grams of protein per kilogram of body weight daily.
Collagen can help you meet that daily protein requirement.
That said, you’d see better muscle mass preservation by combining collagen peptide supplementation with physical activity. Just look at the studies below:
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Research |
About |
Results |
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The researchers randomly assigned 53 participants to 2 groups:
… for 12 weeks. All participants underwent a 3x weekly guided resistance strength training program. |
Compared to those in the placebo group, those who had supplemented with collagen peptides experienced improved lean mass and strength. |
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The researchers randomly assigned 77 participants to 2 groups:
… for 12 weeks. All participants underwent a 3x weekly resistance training program. |
Resistance training in combination with daily collagen peptide supplementation led to a significantly higher:
… than either resistance training alone or placebo supplementation. |
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The researchers randomly assigned 57 participants to 2 groups:
… for 12 weeks. All participants trained 3x weekly. |
Compared with the placebo group, participants who had supplemented with collagen peptides showed a significant increase in fat-free mass. |
Feeling intimidated by the thought of working out? We’ve got you — here’s how to start exercising after a long time or as a complete newbie.
Glow Shakes: a fuss-free, enjoyable weight loss approach
At this point, it’s clear that collagen works for weight loss.
However, here’s a disclaimer: it works by helping you create and stick to a calorie deficit. If you’re not in a calorie deficit (i.e., eating more calories than your body burns), you will not lose weight.
So, here comes the question. How do you stick to a calorie deficit? Yes, incorporating collagen peptides is a great first step — but how else can you structure your diet such that you’re in a calorie deficit, but still:
- Nourishing your body with the nutrients it needs
- Enjoying your diet
- Have enough energy to crush your to-do lists
… every day? We have the answer. The Collagen Co’s Glow Shakes. Despite its calorie-friendly nature (205 calories per serving), your soon to be weight loss BFF packs:
- 29+ grams of hunger-curbing protein (includes 17.5 grams of hydrolysed collagen peptides!)
- 5+ grams of gut-nurturing prebiotic fiber
- Fat-burning MCT oil
- Energy-giving green tea extract
- 24 whopping vitamins and minerals
Have your pick from 5 delectable flavors, from creamy Chocolate Milkshake to crowd-favorite Vanilla Milkshake to the limited edition Violet Crumble Glow Shake.
