The Truth About Collagen: Health Benefits, Weight Loss, and More

What is Collagen?

Collagen is the most abundant protein in the human body. It is found throughout the body in the bones, muscles, skin, and tendons. Collagen gives structure and strength to the body and is crucial for healthy joints, skin elasticity, and wound healing.

There are at least 16 types of collagen in the human body, but roughly 90% consists of types I, II, and III. Type I collagen is found in the skin, bones, tendons, and connective tissues. Type II collagen helps form cartilage, while type III collagen supports the structure of muscles, arteries, and organs.

As we age, collagen production starts to decline. This loss of collagen leads to common signs of aging like wrinkles, joint pain, and weakened bones and muscles. Taking a collagen supplement may help counteract this natural decline by enhancing collagen production.

8 Potential Health Benefits of Collagen

Research suggests that supplementing with collagen may provide the following health benefits:

1. Reduces Joint Pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints. As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.

Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain. In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared to a group that did not take collagen.

2. Prevents Bone Loss

Your bones are made mostly of collagen. This protein plays a major role in the structure and strength of your bones. As collagen fibers degrade as you age, bone mass does too. This makes bones weaker and increases the risk of bone fractures and diseases like osteoporosis.

Research suggests that consuming collagen supplements may have certain effects in the body that help inhibit bone breakdown. This may lead to a protective effect on bone health over time.

3. Boosts Muscle Mass

Between 110% of muscle tissue is composed of collagen. This protein is crucial for muscle mass, as it connects and holds muscle fibers together. Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, which is the loss of muscle mass that happens with age.

In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared to men who exercised without taking collagen, they gained significantly more muscle mass and strength.

4. Promotes Heart Health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions like atherosclerosis. This condition happens when plaque builds up in the arteries, making it difficult for blood to pass through.

This plaque can rupture and block the blood flow through the artery, which triggers a cardiac event like a heart attack. Some studies suggest that collagen may accumulate in the arteries, signal cells to repair the arteries, and strengthen the artery walls. This may lower the risk of atherosclerosis and heart attack.

5. Helps Manage Weight

Some evidence suggests that taking collagen supplements may promote weight loss and a faster metabolism. The protein is high in filling amino acids like glycine, proline and hydroxyproline. These amino acids may help you feel fuller longer after eating and avoid overeating.

In one study, adults took 2,000 mg of hydrolyzed collagen daily for 12 weeks and experienced significantly reduced body fat mass compared to those taking a placebo. Other research suggests collagen may also help boost metabolism and preserve muscle tissue while dieting.

6. Slows Skin Aging

Collagen is a major component of your skin. It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dryness and the formation of wrinkles. Several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

In one study, women who took a supplement containing 2.55 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared to those who did not take the supplement.

7. Improves Gut Health

The intestinal lining, or gut epithelium, is the barrier between your gut and the rest of your body. Compromised integrity of this protective barrier may result in increased intestinal permeability, which is associated with inflammation and digestive conditions like leaky gut syndrome.

Some studies suggest that collagen supplements may help improve symptoms associated with leaky gut and inflammatory bowel disease. Collagen may improve gut health by enhancing the integrity of the intestinal barrier and stimulating beneficial immune responses in the gut.

8. Strengthens Nails and Hair

Your hair and nails consist mostly of proteins, including keratin. Keratin contains collagen, suggesting the nutrient plays an important role in the strength and health of hair and nails.

Some preliminary evidence suggests that consuming collagen may improve nail growth and decrease the frequency of broken nails. There is also promising evidence that collagen may promote hair growth.

1 Thing Collagen Can't Do

Despite the many promising health benefits of collagen, there is one thing it cannot do - lead to weight loss.

There are claims that collagen promotes weight loss by boosting your metabolism or reducing fat absorption. However, no studies support these claims.

Some research shows collagen supplements may help with weight management by helping build muscle mass when combined with exercise. But more studies are needed to confirm if collagen has any significant impacts on body weight.

Overall, the weight loss claims around collagen are not supported by evidence. Collagen will not lead to significant weight loss unless it is combined with other proven weight loss strategies like following a calorie-controlled diet and exercising regularly.

Key Takeaways on Collagen

Here are some key takeaways on the potential health benefits and limitations of collagen:

• Collagen is an abundant protein in the body that provides structure and strength.
• Collagen production declines with age, leading to common aging issues like joint pain and weakened bones.
• Consuming collagen supplements may help enhance collagen production with potential benefits for joints, bones, muscles, heart health, weight management and skin and hair health.
• More human studies are still needed on collagen supplements for many of these potential effects.
• Collagen supplements will not lead to weight loss on their own, but may help when combined with diet and exercise.

Choosing the Best Collagen Supplement

If you want to try taking collagen, there are a few factors to consider when selecting a supplement:

Source

Marine sources like fish produce type I collagen. Bovine collagen also provides mostly type I, while chicken collagen delivers types II and III. Choose the source based on the specific collagen types you want.

Type

Look for a supplement containing the specific collagen types you are seeking benefits from, such as types I, II, III, V or X.

Collagen Peptides vs Hydrolyzed Collagen

Collagen peptides and hydrolyzed collagen contain small proteins that are easier for your body to absorb. Choose one of these forms over undenatured collagen.

Additives

Avoid collagen with unnecessary fillers, preservatives and artificial ingredients. Go for a clean, pure collagen supplement.

Dosage

Research suggests collagen doses between 2-10 grams per day, split into multiple doses, for benefits. Follow dosage instructions.

The Bottom Line

Preliminary studies suggest collagen supplements may offer helpful benefits for joint, bone, muscle and heart health. Collagen shows promise for anti-aging effects on the skin. However, more research is still needed on the effects of collagen supplements.

While some people report noticeable benefits from collagen supplementation, the scientific jury is still out on its true long-term effects. Talk to your healthcare provider before starting to take collagen.

And remember - collagen supplements alone won't make you lose weight. You still need a healthy diet and active lifestyle to manage your weight.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.