The Truth About Collagen Peptides for Weight Loss

  Mar 18, 2024
Reviewed by Vivek Upadhyay

Peptides for Weight Loss

With the modern sedentary lifestyle and unhealthy eating habits, weight loss is not easy. Taking out time for exercise is necessary, but so is adding supplements like collagen peptides.  

Its growing trend has made health enthusiasts research about this naturally occurring protein in the body and its benefits. 

Just like other sources of protein, collagen also strengthens muscle mass and is good for skin, and bones.  

When whole collagen proteins are broken down into smaller pieces, it is called collagen peptides. 

But how is this protein different and effective for weight loss? This question is still debatable, with several types of research still being done to confirm its impacts. 

Let’s find out the truth about collagen peptides and their link to weight loss. 

Building Blocks for a Healthier You: Understanding Collagen Peptides

Celebrity Sarah Lindsay, and actresses Jennifer Aniston, and Kate Hudson, have shared the secret to their beauty and health, which is collagen supplements.

With so much hype and influencers talking about its benefits, it becomes even more relevant to understand this protein in depth. 

Collagen accounts for approximately 30% of the total protein content in our bodies.

Collagen is a body protein that is present in the tissues and organs. It provides structure and support to the health of the skin, eyes, and bones. 

With age, our skin continues to sag and muscle mass starts to decline because of less production of collagen. 

Impacting both outer and inner fitness, this protein can aid in slowing the process of wrinkle formation and strengthen the bones to keep functioning properly. 

To utilize the protein effectively, one can consume Hydrolyzed collagen peptides, also known as collagen hydroxylate. 

Hydrolyzed collagen is rich in amino acids, particularly glycine, proline, and hydroxyproline, which are essential components of collagen.

These are smaller fragments of collagen obtained by breaking down the protein into easily digestible pieces. 

This “pre-digestion” makes them readily absorbed by the body, allowing them to potentially exert various health benefits.

Appetite Control: Feeling Fuller for Longer

what is Collagen?

It is a well-known medical fact that having the appropriate amount of protein in a diet helps in weight loss through satiating appetite. 

Protein keeps us feeling full for a longer time, and therefore there are fewer chances of binge-eating.

One study compared the satiating effects of collagen peptides and whey protein in overweight women. While both groups experienced reduced hunger and cravings, the whey protein group reported slightly higher satiety levels. 

However, further research is needed to confirm the optimal dosage and timing of collagen peptide intake to gauge overall benefits. 

This is just one way of losing weight because it requires 80% of diet and 20% of exercise for maximum effect. 

Boosting Metabolism: Burning More Calories at Rest

There are different types of collagen supplements available in the market, from protein powder to liquid form. 

Some studies suggest that protein intake can slightly increase metabolic rate through a process called diet-induced thermogenesis (DIT). 

It is connected to having a mixed diet with the right quantity of protein results in quick absorption of protein and therefore boosts metabolism. 

You can safely take 2.5-15 grams of collagen peptides per day to improve skin and bone condition.

Building Muscle, Burning Fat: The Synergistic Effect

The impact of burning fat alone and building muscle simultaneously is also interconnected. 

The term ‘building muscle’ is often mentioned by gym coaches because they target specific areas of the body. 

However, muscle strength is also helpful for people over 40 and those suffering from bone weakness with overall fitness.  

Muscle mass plays a significant role in metabolism, with more muscle tissue leading to a higher resting metabolic rate. 

Some studies suggest that collagen peptides, particularly in combination with resistance training, might support muscle growth and strength. 

Increased muscle mass could then lead to a higher resting metabolic rate, potentially aiding in weight management efforts. 

Take a look at the graph below that shows the market size of collagen peptide products that have been growing worldwide from 2018 to 2030.

Collagen Peptide Market Size from 2018-2030.

Beyond the Scale: Additional Benefits for Weight Management

The various collagen supplements that are available in the market have additional nutrients like vitamin C, vitamin A (also known as retinol), zinc, anthocyanin, and copper. 

These contribute to boosting collagen production in the body and therefore should only be taken after consultation with a doctor. 

Common Collagen

Here are some additional benefits of having collagen supplements. 

  • It is easily absorbed by the bones, therefore, reducing joint pain and even aiding osteoarthritis patients. 
  • It provides structure to the arteries, thus improving blood circulation and heart health.
  • A balanced diet that satiates the appetite, results in treating gut issues. 
  • Along with glowing skin, it also strengthens hair and nails.
  • A better diet combined with exercise leads to better sleep patterns and less stress. 

The Final Verdict: A Promising, Yet Incomplete Picture

Collagen protein has many benefits that outweigh the side effects. However, it is always recommended to have an appropriate quantity of this supplement and only after consultation with a dietician. 

Excess of even a good protein may result in long-term health complications. Apart from weight loss, it has many other positive impacts but before extensive medical research, it shouldn’t be treated as a magical pill.