Does Collagen Help with Weight Loss?

The Science Behind Collagen for Weight Loss

Although no direct evidence links collagen supplementation to weight loss, this area remains an emerging research focus. Current studies are limited, often small in scale, outdated, or conducted on animals. However, collagen may indirectly support weight management by promoting satiety, helping you feel fuller for longer, improving joint health, and enabling more physical activity.

While further research is needed, these indirect benefits suggest that collagen supplements could support weight loss when combined with a balanced diet and regular exercise. Let’s explore the key ways collagen may contribute to weight management:

1. Body Fat Reduction

Emerging research suggests that collagen supplementation may help reduce body fat, although the mechanisms behind this effect remain unclear. Studies have shown potential benefits across both animal and human trials.

A 2019 study involving 81 participants investigated the effects of fish-skin-derived collagen supplements on body composition. Participants were randomly assigned to either a collagen supplement group or a placebo group and followed for 12 weeks. The collagen group experienced a 1.2 kg reduction in body fat mass and a 1.2% decrease in body fat percentage compared to an increase in fat mass in the placebo group[2].

Similarly, a 2023 randomised controlled trial involving 74 adults over the age of 50 reported that participants receiving collagen peptides for 12 weeks had a notable reduction in total body fat mass and percentage compared to their baseline measurements and the placebo group[3].

2. Improves Muscle Mass

Building muscle is vital for weight management, as muscle tissue burns more calories at rest, increasing overall energy expenditure. Collagen supplements, the primary structural protein in muscles, can support muscle development.

A 12-week randomised, double-blind study involving 53 elderly men with sarcopenia found that collagen peptide supplementation (15 g daily) combined with resistance training significantly improved muscle mass and strength compared to a placebo. The collagen group gained 4.2 kg of fat-free mass (compared to 2.9 kg in the placebo group) and lost 5.4 kg of fat mass (vs 3.5 kg in the placebo group). These results highlight collagen’s potential to enhance the benefits of resistance training, though further research across broader populations is needed[4].

Collagen supplementation combined with resistance training has been shown to increase fat-free mass and support muscle growth. It helps enhance muscle structure and key pathways involved in muscle development, making it a valuable addition to strength training routines.[5].

3. Collagen for Joint Health and Pain Relief

Joint pain can hinder physical activity, which is vital for weight management and overall health. Collagen, a key component of connective tissue, plays an essential role in maintaining joint health and flexibility. Supplementing with collagen may help reduce joint pain, improve joint function, and support a more active lifestyle.

Research highlights collagen’s potential in alleviating joint discomfort.

A 2021 systematic review published evaluated 15 randomised controlled trials involving 656 participants, including recreational and professional athletes, elderly individuals, and pre-menopausal women. The study examined the effects of collagen peptide supplementation (5–15 g/day) combined with exercise over 3–6 months on joint health.

The review found that collagen improved joint function, reduced pain, and supported recovery from joint injuries. Benefits included reduced activity-related discomfort, improved mobility, and extended pain-free exertion. Elderly participants experienced enhanced joint stability and functionality, while athletes reported reduced joint pain during physical activity[6].

Collagen’s effectiveness was attributed to its ability to stimulate the extracellular matrix (ECM), improving connective tissue structure and load-bearing capacity. Taking Vitamin C together with collagen further boosted collagen synthesis. The findings highlight collagen’s potential as a therapeutic intervention for managing joint disorders and enhancing recovery[6].

Collagen supplements may encourage regular physical activity by alleviating joint pain, making them a supportive option for those looking to stay active and manage weight effectively.

4. Promote Satiety

Collagen can promote satiety as a protein — the feeling of fullness that helps regulate hunger and calorie intake. According to a 2020 review, high-protein diets increase satiety hormones like glucagon-like peptide-1 and cholecystokinin while suppressing ghrelin, a hormone responsible for hunger. This effect may indirectly aid weight management by reducing how much and how often people eat[8].

Additionally, a small 2009 study compared the effects of gelatin, an incomplete protein similar to collagen, with casein, a complete protein found in milk. Over a 36-hour period, 23 healthy participants (BMI 22.2; aged 25 on average) consumed isoenergetic diets, where 10% or 25% of total energy came from either gelatin or casein. The study revealed that gelatin suppressed hunger 44% more effectively than casein in the 10% energy diet, highlighting its potential role in reducing energy intake for weight management[9].

However, collagen may not be as effective as other protein sources like whey in promoting satiety. A 2019 double-blind study found that overweight females who consumed collagen supplements experienced more weight gain over eight weeks compared to those who took whey protein. Researchers suggested that collagen’s lack of certain amino acids, such as branched-chain amino acids (BCAAs) and tryptophan, may account for this difference[10].