If you’re having trouble losing weight, you might be wondering, “Does collagen help you lose weight?”

 

From wrinkle reduction to increased muscle mass, the “glue” that holds your body together has many perks as described by research papers and supplement brands. But is weight loss one of them?  

 

Collagen has a range of indirect benefits to support your weight loss efforts but that’s not its only or primary purpose. In this article we discuss these benefits, some side effects, types of collagen and we also review some of the best collagen supplements for weight loss, starting with Organixx Clean Sourced Collagens. 

What Is Collagen?

Collagen is the most abundant protein inside your body. It is mostly made from the amino acids glycine, hydroxyproline, and proline. There are 28 types in total, but almost all of your collagen is types I to V [1]. 

 

Most of it is type I collagen—which is found in your bones, tendons, ligaments, and your skin. Type II collagen makes it easier for your body to carry heavy things, and it’s found in tissues (such as those in your joints). Type III collagen is an elastic fiber that wraps around your muscles and organs [1].

Does Collagen Help You Lose Weight? 

The answer is a little complex for those wondering if collagen helps with weight loss. As discussed below, collagen has several health benefits that may help you indirectly lose unwanted body fat. 

Appetite Suppression

While collagen is not a typical appetite suppressant, some research papers suggest that collagen may help suppress appetite. For instance, a study comparing whey protein and collagen for weight loss found that only hydrolyzed collagen greatly raises levels of leptin. 

 

Leptin has the potential to reduce appetite, even if the participants didn’t experience this. However, the study only tested one dose, which could have been too short to alter the volunteers’ habits [2]. 

 

Additionally, high-protein diets can increase glucagon-like peptide-1 (GLP-1) levels and other hormones that curb your appetite. GLP-1 is also the target of popular weight loss medications, but these might have side effects that may discourage some people from taking them [3]. 

Muscle Mass 

Perhaps the most important way in which collagen may help you lose weight is by boosting muscle growth.

 

One study shows that taking collagen supplements may lead to a 1.8% increase in muscle and a 1.8% drop in body fat. This suggests that collagen and exercise can have twice the effect as exercise alone [4]. Since muscle burns energy at rest, this can help you reach your weight loss goals faster.

 

Protecting your muscle mass is vital if you want to avoid gaining fat and are desperate to reach your ideal body composition. Because you burn less energy when you’re resting, more of it becomes stored as fat. In simple terms, building more muscle is like putting a bigger engine in a car as it burns more fuel; in this case, more calories are utilized and not converted into fat. What’s more, fewer muscles mean less exercise capacity, creating a vicious cycle [5].  

 

Thankfully, collagen’s potential to protect joint health may also preserve your ability to exercise.

 

A trial on collagen and glucosamine for osteoarthritis shows that collagen was more likely to cause at least a 15-point reduction in WOMAC scores (a measure of disability). Almost 35% of the participants who took collagen saw an improvement of 15 points or more, while only 13% of those who took glucosamine experienced the same perks. 

 

The average pain of the collagen group dropped by 1.6 points on a 10-point scale, compared to just 0.64 points in the glucosamine group. The volunteers’ physical function also improved from 56 to 68 points [6]. 

 

Collagen may help relieve the pain that’s keeping you from exercising and losing weight, empowering you to get back on your feet and start working out again. 

Metabolism Support

Another answer to the question, “How does collagen help you lose weight?” is simple. It supports your metabolic health. 

 

Part of this is thanks to how it helps keep your intestinal wall intact. When the intestinal barrier between your digestive tract and bloodstream becomes “leaky,” this inflammation can contribute to insulin resistance and other issues that lead to more body fat [7]. 

 

Fortunately, collagen peptides from sources like the Alaskan pollock—a common fish used to make marine collagen—may protect your intestinal barrier. Those with a lower weight, which you’ll find in hydrolyzed collagen, seem to be more effective [8]. 

 

Lab studies also suggest that collagen can aid in weight loss by keeping new fat from forming. Marine collagen has been shown to prevent the development of new fat cells, at least in mice [9]. 

Skin Elasticity 

One of the most popular uses of collagen supplements is to combat accelerated skin aging. Research shows that collagen can make skin more elastic by around 17% in women with an average age of 50 years. However, these improvements largely fade after several weeks of getting off collagen, so you must continue taking it [10]. 

 

One study reveals that people using injectable treatments to reduce wrinkles had better physical functions, a lower perceived age, and improved mental health [11]. Since low self-confidence may keep some folks from being physically active, collagen’s anti-aging skin health benefits might give you more courage and self-assurance to enjoy exercise.

Types of Collagen 

Some of the common kinds of collagen supplements include bovine and marine options. Additionally, there are vegan alternatives that aim to provide benefits similar to those of animal products. 

Bovine

Perhaps the most popular type of collagen supplement is bovine (or beef-derived) collagen. Not only is beef protein well-liked by many, but it’s also widely available since connective tissue is usually thrown away when meat is produced [1]. 

 

Surprisingly, beef collagen has shown anti-inflammatory and antioxidant effects, alongside a potential to lower blood pressure. Most people don’t typically think of beef as a heart-healthy food, but beef collagen may actually help your body produce ACE-inhibiting substances—which relax your arteries and veins to relieve hypertension. 

Marine

Marine collagen usually comes from fish, but other sources (such as jellyfish and sea sponges) may be used, too. Some of the advantages of marine collagen over beef collagen is its potential for greater bioavailability and how it’s less likely to transmit diseases [1].

 

Marine collagen was involved in one of the few studies on collagen’s effect on weight loss. This study shows that collagen peptides from skate led to a 1.2% decrease in body fat over 12 weeks, while it increased by 2.7% in the placebo group. Skate collagen peptides also appear to increase the rate of fat-burning [12]. 

Vegan-Friendly Alternatives

Technically, there is no “vegan collagen.” However, you can find vegan-friendly supplements that center around the amino acids found in collagen alongside cofactors such as vitamin C, which are needed for its production. Products made for joint health may also include vegan-friendly glucosamine, which can now be made from corn. 

 

Besides vitamin C, other ingredients in vegan collagen alternatives may include zinc, vitamin E, carotenoids, and flavonoids. These may help reduce the damage caused to your connective tissue [13]. 

Collagen Side Effects and Considerations

Collagen supplements are believed to be generally safe for most healthy adults since they have a low side effect profile. Nevertheless, some users may still experience issues, such as allergies. 

Potential for Allergies

Certain folks might be allergic to some additional ingredients in a collagen powder or even the collagen’s source. This is more likely with marine collagen, but even allergies to beef are possible. As for eggshell membrane collagen, we advise against it if you have an allergy to egg yolks because of the risk of cross-contamination.

Digestive Issues 

Some people complain of indigestion, heartburn, nausea, flatulence, or diarrhea after taking collagen. If you feel that you’re prone to stomach problems, start with a smaller dose and see how collagen affects you. 

Vegan Considerations  

Vegan collagen supplements do not contain true collagen peptides. Instead, you will find amino acids aimed at supporting collagen production, plus vitamins and minerals that are required for the chemical reactions to make it. 

 

We recommend ensuring that your overall protein intake is sufficient to meet your daily needs. As for vegetarians, we could not find any product that solely relied on eggshell membranes. 

How to Add Collagen to Your Diet

Collagen can be available or consumed in the form of supplements or certain food items. 

Foods   

You can find collagen in meat products, including fish, that include the connective tissue. Bone broth and gelatin are two foods with high amounts of collagen-derived protein. 

 

However, these are less reliable when it comes to giving you the right dose of each amino acid. On the other hand, homemade but standardized recipes and cafe-prepared recipes are considered more dependable [14]. 

 

When it comes to weight loss, gelatin may help curb your appetite more strongly than other types of protein. A trial comparing it to casein (a milk protein) demonstrated that gelatin can suppress hunger around 44% more than casein [15]. If you’re craving dessert, this means it’s time to swap ice cream for a keto-friendly jello recipe. 

Supplements 

Supplementation is the most reliable way to take collagen. Hydrolyzed collagen peptides are more readily absorbed because they are simply short chains of a few amino acids. 

 

Moreover, collagen supplements often contain additional ingredients that may improve your connective tissue health. They may be anti-inflammatory or act as essential cofactors such as vitamin C.

 

Flavored products may also help you remember to take them, as they taste like an orange-flavored drink and can be a great addition to a smoothie.

Dosage Recommendations

As for the collagen dosage, we recommend that you take the advised dose every day. This can be anywhere from 5 to 20 grams of collagen, though it depends on the dosage for the specific supplement you’re taking.

 

As some research shows that the good effects of collagen supplements wear off after several weeks [10], it’s best to take them regularly instead of intermittently or with large gaps between doses.

Collagen for Weight Loss: Best Supplements in 2024

If you want to take collagen supplements to help you lose weight, we researched and handpicked some personal favorites. Organixx, Organifi, and Health Nutrition are some brands that stand out the most.

1. Organixx Clean Sourced Collagens

Clean Sourced Collagens by Organixx is our favorite collagen supplement for weight loss overall. It contains a combination of collagen types I, II, III, V, and X from four natural food sources: chicken, beef, eggshell, and fish. In addition, it contains vitamin C, camu camu and acerola fruit powders, tryptophan, and zinc to support connective tissue maintenance. 

 

What’s more, its tryptophan content may tamp down cravings for food by boosting serotonin. This neurotransmitter has mood-lifting and calming effects, so you may not feel the need to overeat so much [16]. 

 

While each bag costs $54.95 on its own, you can save 15% and bring down the price to $46.71 if you subscribe.

 

It’s challenging to find Reddit or Trustpilot reviews for this product, but there’s a lot of great feedback on the official website. As an example, one verified customer shares that it helps relieve her joint aches. Even though a different user doesn’t think it’s exactly like a facelift, she does admit that it makes her skin look more healthy.

2. Organifi Collagen

Organifi’s Collagen powder features a blend of beef, chicken bone broth protein, eggshell membrane, and wild-caught fish collagen. The total amount of collagen per serving is 10.2 grams, which is a high dose. It’s also allergy-friendly, with no gluten, dairy, or soy, but those with fish or egg allergies should steer clear of it. 

 

Eggshell membrane collagen could help protect your bone mass. Clinical research suggests that eggshell membrane supplementation could relieve pain in people with osteoarthritis and joint issues, while lab studies show improved bone repair [17]. 

 

While one bottle costs $54.95, you can save 10% off by getting a subscription and paying only $49.46.

 

Many people have a high opinion of Organifi, such as one consumer who recommends the brand to fellow Trustpilot users who are looking for quality powder drinks with less sugar [18]. On the other hand, someone else talks about a return policy issue she experienced in her Trustpilot post [19].

3. Health Nutrition Premium Collagen Complex

Health Nutrition’s Premium Collagen Complex contains several types of collagen—including beef, marine, chicken, and eggshell membranes. It promises to help your body burn more fat while protecting your joints.

 

Like other Health Nutrition products, buying these collagen capsules gives you access to a free customized diet and exercise program. It supports various dietary requirements tailored to your needs, whether you’re looking for the best fat burner or looking to build lean muscle.

 

It’s one of the most affordable collagen supplements on our list. The regular price is $24.99, and better yet, a monthly subscription only costs $19.99 for a 20% saving. As they are in capsule form, you can take them wherever you go.

 

Although there aren’t any Reddit or Trustpilot reviews yet for Premium Collagen Complex, the 100-day money-back guarantee makes it risk-free for you to give this product a shot.

4. Health Nutrition Collagen Gummies

Collagen Gummies from Health Nutrition solve both the issue of convenience that powders or liquids may have and the potential for lower absorption rates with tablets. They’re portable and easy to take, just like the best keto gummies that promote thermogenesis. Plus, this supplement claims to keep your joints in good shape so you can stay active.

 

These gummies contain hydrolyzed collagen alongside vitamin C, biotin, and selenium. Vitamin C is sometimes found in collagen supplements because it assists in producing the collagen protein’s final form and helping it assemble into fibers. The antioxidant support vitamin C gives also helps to protect it [13]. 

 

This supplement in gummy form is very budget-friendly, costing $24.99 as a one-time purchase. You can also get 20% off at $19.99 per month by subscribing.

 

For now, Trustpilot and Reddit don’t feature any customer reviews about Collagen Gummies yet. Thankfully, Health Nutrition offers a guarantee that lets you try the product for 100 days and get a refund if you’re not happy with it.

Choosing the Right Collagen Form 

Collagen supplements typically come in powder, liquid, and tablet forms. 

Powder Collagen

Powdered collagen can be added to a smoothie or taken in plain water. Some are flavored, which may help increase water intake. Compared to capsules or small liquid shots, these products allow for higher doses and more additional ingredients. 

Liquid Collagen

You’re probably wondering, “Does liquid collagen help you lose weight?” The answer is it may be more readily absorbed by your body. Liquid collagen has a shorter digestion and absorption time, making it ideal if you have sluggish digestion. 

Collagen Tablets 

Collagen tablets are best if you do not want to take anything flavored. They’re also a practical choice if you do not want to wash supplement residue off your glasses or bottles. Tablets are also more convenient because you can take them anywhere. 

 

However, your body may not absorb them as quickly. Additionally, they’re more likely to be ingested in lower doses. 

FAQs About Collagen Supplements for Weight Loss

Here are the most popular questions many online users have when researching collagen for weight loss. 

Why Does Collagen Help You Lose Weight?

By helping you increase muscle mass and reduce joint pain, collagen can boost your metabolism while helping you exercise more. This way, you’ll use more energy and store less fat. It may also regulate your metabolic health by reducing inflammation while taming a big appetite. 

Does Collagen Help You Lose Belly Fat?

While studies haven’t tested collagen for visceral (belly) fat specifically, the metabolic benefits of increased muscle, greater exercise capacity, and possibly reduced food intake may all help slim down your waist.

What Is the Best Collagen to Take for Weight Loss?

Organixx and MindBodyGreen have two of the best products. We love Organixx’s inclusion of tryptophan, as the serotonin boost it can give may help reduce cravings. The turmeric in MindBodyGreen’s collagen powder could have some fat-burning benefits, too. 

Does Collagen Curb Your Appetite? 

Some people may notice that collagen’s coating effect in the digestive tract reduces appetite. This requires more scientific research to find the best timing for the greatest benefit. However, one paper found that gelatin was more effective than casein at reducing appetite [15].  

What Is the Best Time to Take Collagen for Weight Loss?

We recommend taking collagen supplements soon before or after meals, as eating something else may stimulate digestion and absorption. If collagen leaves you feeling bloated, however, you could benefit from taking it on an empty stomach with a natural digestive stimulant. 

Final Thoughts on the Efficacy of Collagen in Weight Loss

Do collagen peptides help you lose weight? Although it might not do so directly, collagen may have a range of indirect benefits to support your weight loss efforts. 

 

Collagen supplements may help you build muscle, give you healthier skin, protect your joint and tendon health, and boost your metabolism. So, you can exercise more while burning more energy at rest.

 

If you’re looking for supplements that contain collagen from various sources to maximize weight loss, we recommend Organixx Clean Sourced Collagens, although the other 6 supplements suggested in this article are also real contenders, so the final choice is up to you. 

References

1. León-López, Arely et al. “Hydrolyzed Collagen-Sources and Applications.” Molecules (Basel, Switzerland) vol. 24,22 4031. 7 Nov. 2019, doi:10.3390/molecules24224031
2. Duarte, Giovanna M F et al. “Acute supplementation with whey protein or collagen does not alter appetite in healthy women: a randomised double-blind and crossover pilot study.” The British journal of nutrition vol. 128,2 (2022): 345-351. doi:10.1017/S0007114521003160
3. Moon, Jaecheol, and Gwanpyo Koh. “Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss.” Journal of obesity & metabolic syndrome vol. 29,3 (2020): 166-173. doi:10.7570/jomes20028
4. Jendricke, Patrick et al. “Specific Collagen Peptides in Combination with Resistance Training Improve Body Composition and Regional Muscle Strength in Premenopausal Women: A Randomized Controlled Trial.” Nutrients vol. 11,4 892. 20 Apr. 2019, doi:10.3390/nu11040892
5. Roubenoff, R. “Sarcopenic obesity: does muscle loss cause fat gain? Lessons from rheumatoid arthritis and osteoarthritis.” Annals of the New York Academy of Sciences vol. 904 (2000): 553-7. doi:10.1111/j.1749-6632.2000.tb06515.x
6. Trč, Tomáš, and Jana Bohmová. “Efficacy and tolerance of enzymatic hydrolysed collagen (EHC) vs. glucosamine sulphate (GS) in the treatment of knee osteoarthritis (KOA).” International orthopaedics vol. 35,3 (2011): 341-8. doi:10.1007/s00264-010-1010-z
7. DiMattia, Zachary et al. “Effect of Probiotic Supplementation on Intestinal Permeability in Overweight and Obesity: A Systematic Review of Randomized Controlled Trials and Animal Studies.” Advances in nutrition (Bethesda, Md.) vol. 15,1 (2024): 100162. doi:10.1016/j.advnut.2023.100162
8. Song, Wenkui et al. “Identification and Structure-Activity Relationship of Intestinal Epithelial Barrier Function Protective Collagen Peptides from Alaska Pollock Skin.” Marine drugs vol. 17,8 450. 31 Jul. 2019, doi:10.3390/md17080450
9. Daskalaki, Maria G et al. “Fish-Derived Protein Hydrolysates Increase Insulin Sensitivity and Alter Intestinal Microbiome in High-Fat-Induced Obese Mice.” Marine drugs vol. 21,6 343. 2 Jun. 2023, doi:10.3390/md21060343
10. Bolke, Liane et al. “A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study.” Nutrients vol. 11,10 2494. 17 Oct. 2019, doi:10.3390/nu11102494
11. Pereira, Ines Novo, and Haidar Hassan. “Impact of botulinum toxin for facial aesthetics on psychological well-being and quality of life: Evidence-based review.” Journal of plastic, reconstructive & aesthetic surgery: JPRAS vol. 75,12 (2022): 4450-4463. doi:10.1016/j.bjps.2022.08.063
12. Tak, Young Jin et al. “Effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate (Raja Kenojei) Skin on Body Fat in Overweight Adults: A Randomized, Double-Blind, Placebo-Controlled Trial.” Marine drugs vol. 17,3 157. 7 Mar. 2019, doi:10.3390/md17030157
13. Song, Bo et al. “The combined effect of commercial tilapia collagen peptides and antioxidants against UV-induced skin photoaging in mice.” Food & function vol. 14,13 5936-5948. 3 Jul. 2023, doi:10.1039/d3fo01516e
14. Alcock, Rebekah D et al. “Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research.” International journal of sport nutrition and exercise metabolism vol. 29,3 (2019): 265-272. doi:10.1123/ijsnem.2018-0139
15. Hochstenbach-Waelen, Ananda et al. “Single-protein casein and gelatin diets affect energy expenditure similarly but substrate balance and appetite differently in adults.” The Journal of nutrition vol. 139,12 (2009): 2285-92. doi:10.3945/jn.109.110403
16. Rondanelli, M et al. “Relationship between the absorption of 5-hydroxytryptophan from an integrated diet, by means of Griffonia simplicifolia extract, and the effect on satiety in overweight females after oral spray administration.” Eating and weight disorders: EWD vol. 17,1 (2012): e22-8. doi:10.3275/8165
17. Fladerer, Johannes-Paul, and Selina Grollitsch. “Eggshell membrane as promising supplement to maintain bone health: A systematic review.” Bone reports vol. 21 101776. 24 May. 2024, doi:10.1016/j.bonr.2024.101776
18. Mike Ashton W gave Organifi 5 stars. Check out the full review… (2023, July 27). Trustpilot. https://www.trustpilot.com/reviews/64c2c64646be5a7989435c04
19. Fiona gave Organifi 2 stars. Check out the full review… (2020, January 28). Trustpilot. https://www.trustpilot.com/reviews/5e301a483c93ae0b249883fd
20. Kim, Yeojung, and Carol A de la Motte. “The Role of Hyaluronan Treatment in Intestinal Innate Host Defense.” Frontiers in immunology vol. 11 569. 29 Apr. 2020, doi:10.3389/fimmu.2020.00569
21. Check out this Amazon review of Earth Echo Organic Collagen Peptides Powder Premium Unflavored Hydrolyzed Collagen Grass Fed Protein – Soy, Dairy, Gluten, and Corn-Free Formula. (2024). Amazon.com. https://www.amazon.com/gp/customer-reviews/R3M27XRZORJ74D/ref=cm_cr_arp_d_rvw_ttl?ie=UTF8&ASIN=B086DWXF9R
22. Check out this Amazon review of Earth Echo Organic Collagen Peptides Powder Premium Unflavored Hydrolyzed Collagen Grass Fed Protein – Soy, Dairy, Gluten, and Corn-Free Formula. (2024). Amazon.com. https://www.amazon.com/gp/customer-reviews/R2PVLR3KLPVETU/ref=cm_cr_arp_d_rvw_ttl?ie=UTF8&ASIN=B086DWXF9R
23. Unhapipatpong, Chanita et al. “The effect of curcumin supplementation on weight loss and anthropometric indices: an umbrella review and updated meta-analyses of randomized controlled trials.” The American journal of clinical nutrition vol. 117,5 (2023): 1005-1016. doi:10.1016/j.ajcnut.2023.03.006
24. Kazzi, Fay et al. “Effect of Bacillius Coagulans and Galactomannans on Obese Patients Undergoing Sleeve Gastrectomy, A Randomized-Controlled Clinical Trial.” Alternative therapies in health and medicine vol. 27,S1 (2021): 138-145.