Collagen supplements are very good at boosting muscle growth — and muscle is not only strong and jiggle-free, it increases metabolism, notes Dr. Myers. In a German study, adults given collagen daily built 45% more lean muscle and lost 155% more fat and than a no-collagen group.
In one trial, collagen was shown to slightly reduce body fat and prevent weight gain [1]. Research also suggests that proteins like collagen may actually help you feel fuller for longer periods of time [1]. The longer you feel full, the fewer calories you're likely to consume.
Collagen may help people lose weight by improving satiety, altering how people store body fat, and improving joint pain so that people can be more physically active. This is an emerging area of research and more studies are necessary to draw out the precise link between collagen and weight loss.
If you're wondering, “how much collagen should I take a day for weight loss,” the daily dose was 15 g. This is higher than other studies we found, but may be necessary with intense physical activity [11].
A study among overweight and diabetic participants found that consumption of collagen promoted the release of satiating hormones into the bloodstream. Taking collagen reduced the appetite of participants resulting in a reduction of overall food intake.
Collagen is great for weight loss… but you’re doing it wrong
What is the downside of taking collagen?
You can also experience digestive problems as a side effect of taking collagen. Some of the symptoms you may display include diarrhea, constipation, and heartburn, alongside feeling bloated and having a reduced appetite. Chemical additives, particularly in supplements, greatly contribute to these reactions.
However, the answer to this question is that taking collagen does not cause weight gain. The only way to gain weight is if you take in more calories than you burn and collagen doesn't contain too many calories. In fact, each pack of Absolute Collagen contains only 32 calories per 10ml serving.
Collagen peptide supplementation before bedtime reduces sleep fragmentation and improves cognitive function in physically active males with sleep complaints. Eur J Nutr. 2024 Feb;63(1):323-335. doi: 10.1007/s00394-023-03267-w.
Research (Link is external) (Link opens in new window) shows that taking 2.5 to 15 grams daily of hydrolyzed collagen is safe. A smaller dose benefits your joints and skin, while a larger amount may help with body composition and muscle mass.
Increases your metabolism and muscle mass - The amino acid glycine found in collagen helps convert glucose into energy and increase lean muscle. More lean muscle means a faster metabolism since muscle burns more calories than fat. Taking vitamin C along with collagen aids this process.
While some minor improvements have been noted after four weeks, three months is the average time that participants in trials notice any real results. After 12 weeks of taking a collagen supplement in clinical trials, respondents noted their skin had enhanced elasticity, better hydration and greater density.
What happens to your body when you start taking collagen?
Increased muscle mass. One small study found that men who took collagen peptide supplements during a 12-week strength training program saw more increases in muscle mass and strength than those who didn't. Improved heart health. Collagen helps keep the shape of your arteries and blood vessels.
While collagen won't magically melt body fat, it can help in several ways to support healthy weight loss and post-workout recovery. Collagen is the most abundant protein in the human body, responsible for creating structure within our bones, cartilage, tendons, connective tissue, muscles and skin.
You might be making changes to sleep, diet and exercise along with taking collagen regularly which could be the root cause for your face to appear slimmer or firmer. Collagen is not always the only reason, but due to its ability to help improve skin texture and elasticity, you may experience some minor changes.
As your collagen levels increase, your dermal walls will strengthen and retain more moisture, resulting in a dermis that looks firmer and more hydrated. Collagen also thickens the dermis while making it more elastic, firm, and smooth, which in turn reduces the appearance of cellulite lumps.
Liver fibrosis is characterized by accumulation of excess extracellular matrix components, including type I collagen, which disrupts liver microcirculation and leads to injury.
Are there any health risks to taking collagen supplements? Collagen supplements are generally made from connective tissue, bones and other parts of cows, pigs, chicken and fish. They can contain toxins and heavy metals that could be harmful.
Taking collagen supplements can be helpful at any age, however you might not benefit from the full effects as you would if you were slightly older. Introducing collagen supplements between the ages of 20 and 30 might be more beneficial, as this is when amino acids needed to make collagen, can start to decline.
In summary. Collagen can be taken at any time of the day with or without food; as a protein-rich breakfast or before meals to support weight loss; before and after workouts for optimum performance, results and recovery and before sleep for a more regenerative and restful night.
Many people abide by this method because you need stomach acid to digest proteins, so in theory, taking collagen on an empty stomach ensures you will be able to better break down the collagen. However, you do not need to take collagen on an empty stomach to obtain the benefits.
This is because collagen contains a protein called glycine, which plays an important role in many of our bodily functions. Research looking at the effects of collagen on sleep found that, when subjects consumed grams of glycine (around 15g of collagen), they fell asleep more quickly, slept more deeply and for longer.
No, collagen supplements aren't known to provide significant breast enlargement and you may not go up a cup size, but they will make them look firmer, plumper, and more youthful for a more natural breast enhancement.
In some cases, collagen supplements may trigger headaches and dizziness, especially when taken in high doses or by individuals sensitive to certain ingredients. These symptoms may be a result of the body's response to the supplement or interactions with other medications.
If a person develops swelling in the face, mouth or throat after taking collagen, call 911 or the number of the nearest emergency department immediately. If a person experiences any other new symptoms after taking a collagen supplement, they should stop taking it and consult a doctor.
