Collagen supplementation and weight loss
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Collagen Supplementation and Body Fat Reduction
Recent research shows that collagen supplementation can help reduce body fat and support weight loss, especially in older adults and people with overweight or obesity. In a randomized, double-blind, placebo-controlled trial, adults aged 50 and above who took 15 grams of collagen peptides daily for 12 weeks experienced a significant reduction in total body fat mass compared to those taking a placebo. The reduction was seen in both whole body and trunk fat, with no significant changes in physical activity or diet between groups, suggesting the effect was due to collagen supplementation itself .
A separate human trial using a special form of bovine collagen with high swelling capacity found that 20 grams per day for 12 weeks led to significant reductions in body weight, body mass index (BMI), waist circumference, fat mass, and fatty liver index in overweight and obese participants. This collagen also increased fat-free mass and reduced hunger, likely due to its ability to increase feelings of fullness and satisfaction after eating .
Collagen Peptides and Body Composition
Multiple studies and reviews confirm that collagen peptide supplementation can improve body composition by reducing fat mass and increasing lean (fat-free) mass. A systematic review and meta-analysis of randomized controlled trials found that collagen peptides significantly decreased fat mass and increased fat-free mass as a percentage of body weight. The review also noted reductions in LDL cholesterol and systolic blood pressure, but no effect on blood sugar markers 35.
In elderly men with sarcopenia (age-related muscle loss), combining collagen peptide supplementation with resistance training led to greater increases in muscle mass and strength, and greater reductions in fat mass, compared to resistance training with placebo. This suggests that collagen peptides can enhance the benefits of exercise for improving body composition in older adults .
Mechanisms: Satiety and Metabolic Effects
Some forms of collagen, especially those with high swelling capacity, may help with weight loss by increasing satiety (the feeling of fullness) and reducing hunger. In one study, collagen supplementation reduced post-meal ghrelin levels (a hormone that stimulates appetite) in rats, and participants reported feeling fuller and more satisfied after eating collagen-enriched foods . This effect may help people eat less and lose weight over time.
Additional Health Benefits
Beyond weight loss, collagen supplementation has been linked to other health benefits, such as improved skin hydration and elasticity, joint health, and potentially lower risk of cardiovascular disease due to reductions in fat mass and LDL cholesterol .
Conclusion
Collagen supplementation, especially in the form of peptides, has been shown to reduce body fat, increase lean mass, and support weight loss in older adults and people with overweight or obesity. These effects are likely due to both metabolic changes and increased satiety. Collagen may also offer additional health benefits, making it a promising supplement for improving body composition and overall health 12345.
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