A thorough understanding of the impacts of various foods and supplements is essential for weight management and general health. When people talk about health and fitness, they often ask, does collagen make you fat? The protein collagen has recently risen to prominence due to claims that it may improve skin hair and nails and joint health, among other possible uses. This enquiry represents this rising tide of interest in collagen.
Gaining weight could be a side effect of taking collagen supplements, so it’s crucial to learn more about the protein, its functions, and how it affects our metabolism and food intake. By debunking myths and showcasing the findings of recent studies, this article seeks to shed light on the often debated subject of collagen consumption and weight. Individuals can achieve their wellness objectives via educated decision-making regarding their health and nutrition by learning about the impacts of collagen on the body.
IN THIS ARTICLE
13. Conclusion
Understanding Collagen
What Is Collagen?
Your body’s protein content is dominated by collagen. All of your body’s connective tissues—skin, muscles, bones, tendons, and ligaments—are mostly composed of collagen. It is also present in the lining of your intestines, blood vessels, and organs.
Amino acids are the building blocks of proteins. Collagen is mostly composed of the amino acids proline, glycine, and hydroxyproline. Fibrils of protein with a triple helix structure are formed when these amino acids bind together. The right amounts of vitamin C, zinc, copper, and manganese are also required for your body to produce the triple helix.
Importance Of Collagen In The Body
Strength, structure, and support are all given to your body by collagen.
Maintaining adequate levels of natural collagen becomes more challenging with aging. This is especially the case once menopause has passed. It’s because getting enough of the nutrients your body needs to produce collagen becomes more and more of a challenge as you age. Fortunately, your body may overcome part of this absorption difficulty by consuming collagen-rich foods. That aids in maintaining a healthy and robust body as you age.
The Various Types Of Collagen Present
In addition to the 28 different kinds of collagen, the human body also makes its own collagen. While additional research in objective clinical trials is necessary to quantify potential advantages, some consumers are interested in increasing their natural collagen levels with collagen supplements.
Collagen Composition and Function
Amino acids, the building blocks of collagen, consist of carbon, oxygen, and hydrogen. The specific amino acids found in collagen are glycine, proline, hydroxyproline, and arginine.
Around 30% of the body’s protein composition is collagen. You can find these robust and sturdy structures in your bones, tendons, and ligaments.
All connective tissues, including skin, tendons, ligaments, cartilage, and bone, mostly consist of collagen. The degree of mineralisation determines whether collagen tissues are stiff (bone) or flexible (tendon), or a combination of the two.
Collagen accounts for almost 25% of the total protein in the human body. Collagen is essential for our body’s structure because it connects the skeleton to the softer tissues and protects and supports them.
Collagen Supplements and Weight
The popularity of collagen supplements, both in pill form and certain foods, has surged due to the belief that the body absorbs them more efficiently. Collagen peptides or hydrolyzed collagen, more absorbable forms of collagen, are two possible marketing names for these substances. Aside from the protein-building amino acids, collagen supplements may also include other skin- and hair-healthy nutrients such as zinc, biotin, or vitamin C.
You won’t put on extra pounds from using collagen.
Wrinkles, excess fat, and aching joints are just a few of the indicators of aging that may manifest when our collagen levels gradually decrease with age.
Collagen and Metabolism
Over the last two decades, our view of collagen as a structural protein with no metabolic activity has shifted considerably. Collagen links other matrix components, controls fibril production and acts as a substrate for cell adhesion. It also plays a role in the transmission of signals from outside the cell and in cell recognition during development. The autocrine regulation of collagen metabolism is facilitated by peptide factors that collagen itself can generate. As an example, it has been found that the terminal domain of type IV collagen can suppress angiogenesis and tumor formation. It is probable that further domains with similar roles will be discovered in due course.
People who take collagen supplements may find it easier to shed pounds due to its effects on satiety, joint health, and fat storage.
Every cell, tissue, and organ in the human body has collagen, making it a crucial protein. Structure and support for bones, skin, eyes, and connective tissues are provided by it.
Studies on Collagen and Weight
Collagen supplementation and weight loss is a relatively new topic of study, and thus far, no evidence has linked the two. Research on collagen peptides is limited, and most investigations use animals.
By reducing aches and pains in the joints, collagen may encourage people to be more active, which may aid with weight loss. Satiety, the state of feeling full after eating less, may also be promoted.
Researchers in 2021 showed that feeding mice a high-fat diet of collagen peptides for three weeks reduced visceral fat. The findings were published in the Journal of Nutritional Science and Vitaminology. However, no statistically significant changes in body weight were linked to fat loss.
Collagen and Appetite Regulation
While taking the same amount of collagen peptides, a person feels fuller longer than after consuming proteins like whey or soy protein due to their unique composition. Lean body mass promotion and hunger suppression are two additional benefits of collagen’s distinctive amino acid makeup.
Both losing weight and maintaining it are challenging. Many studies have demonstrated that collagen can aid in weight reduction and even some of the negative side effects, like preserving strength and skin health after a few kilograms have been shed. Regarding weight loss, here are a handful of methods that collagen powder supplements might be helpful.
Supplementing with collagen can aid in weight loss in several ways, one of the most notable being a decrease in hunger. Research with overweight and diabetic subjects indicated that collagen consumption increased the secretion of hunger hormones into the bloodstream. Participants decreased hunger after taking collagen led to a general cutback in caloric consumption. Although suppressing hunger hormones won’t magically lead to weight loss, they will make it much simpler to control your eating habits by reducing your appetite.
COLLAGEN IN DIFFERENT FORMS
Hydrolyzed collagen (including collagen peptides, powder, hydrolysate, and hydrolyzed gelatine), undenatured type II collagen (UC-II), and gelatine are the three forms of collagen.
Hydrolyzed collagen
This form is hydrolyzed into smaller, more absorbable peptide particles from a variety of animal sources, including bovine (cattle), marine (seafood), poultry (poultry, chicken, or eggshells), and pigs.
Most people agree that collagen peptides are the most ingestible kind of collagen. If you are looking for a collagen supplement, hydrolyzed collagen is the way to go. Collagen that has been hydrolyzed is broken down into little peptides that the body may easily digest.
Gelatin collagen
Animal skin, cartilage, and bones are the main components of gelatine. Soups, broths, sauces, gummy sweets, marshmallows, beauty products, and pharmaceuticals all include it.
The body can convert the glutamic acid found in gelatine into glutamine. Digestive health and a strong stomach mucosal lining are both supported by this compound.
Chewy sweets and marshmallows are two examples of gelatine sources, however, they also include a lot of sugar. If losing weight is an objective, people should choose gelatine which is low in sugar.
Undenatured type II collagen
Undenatured type II collagen helps with bone density, wound healing, joint lubrication, and growth promotion. Bone diseases and conditions, including osteoarthritis, can potentially benefit from the usage of UNDENATURED TYPE II COLLAGEN. Damage to the joints caused by the breakdown and disintegration of the connective tissue surrounding them is known as osteoarthritis.
Daily Collagen Intake Recommendations
- Dosage Ranges: Regarding official recommendations, health authorities haven’t said how much collagen you should take daily. On the other hand, a 2019 meta-analysis of clinical trials found that daily doses of hydrolyzed collagen peptides ranging from 2.5 to 15 grams are safe and effective.
- Separates of Collagen: Types I, II, III, etc., of collagen are distinct and may have distinct consequences. For instance, skin and bone health typically use Type I and III collagen, whereas joint health frequently employs Type II collagen.
- Implications on Weight: According to recent research, collagen peptide supplements can help resistance trainers gain muscle and strength. Gaining weight is a natural side effect of building muscle and strength since muscle is denser than fat.
- Bone broth, fish, chicken, egg whites, and seafood are all good dietary sources of collagen; this may be a natural alternative to supplements.
- High-Quality and Safe Dosage: According to studies, adults may safely take 2.5–15 grams of collagen daily. To discover the exact amount of your supplement, read the label.
- Consult to Your Doctor: If you have any pre-existing health issues or are already taking any drugs, it is extremely important to talk to your doctor before beginning any new supplement.
- Monitoring Effects: If you’re worried about your weight changing while taking collagen supplements, keeping an eye on how your body reacts is important. There are several collagen benefits to taking collagen supplements, and there are also very few hazards. Muscle gain, bone preservation, joint pain relief, and skin health (wrinkle and dryness reduction) are all possible outcomes of supplement use.
Collagen Sources and Quality
Bone Broth
This alternative continues to dominate word of mouth, even though a new study has found collagen in bone broth. Collagen is thought to be extracted using this method. Try seasoning the broth with some spices for a more flavorful homemade version.
Chicken
There’s a good reason why chicken is the source of collagen in many supplements. The white meat that everyone loves has a lot of it. You may have observed the abundance of connective tissue in chickens if you have dissected an entire bird. Chicken is an excellent food source of collagen because of these tissues.
Fish
Fish, like all animals, have collagen in their bones and ligaments. According to some, it’s one of the easiest to digest.
Although eating salmon or tuna for lunch or supper can increase your collagen intake, keep in mind that the “meat” of fish has less collagen than other, less tasty portions.
Egg whites
Despite the lack of connective structures in eggs compared to other animal products, the whites of eggs do include
Citrus fruits
An early form of collagen in the body. Obtaining an adequate amount of vitamin C is, hence, crucial.
You probably already know that this nutrient is abundant in citrus fruits. This includes fruits such as lemons, limes, oranges, and grapefruits. Toss some orange segments into a salad or try breakfast with a grilled grapefruit.
Collagen for Different Age Groups
Eating a diet rich in protein, whole grains, fruits, and vegetables while cutting back on risky lifestyle choices promotes collagen production naturally.
Young Children and Infants
Collagen has several health collagen benefits, and it’s not only for youngsters. However, let’s attempt to distinguish between collagen and collagen supplements first.
Collagen is often associated with dietary supplements and the plastic storage jar containing powder that many people have in their kitchens. Sure enough, collagen is what’s in these supplement packages. Having said that, parents should begin to view collagen as the body’s most abundant protein since it will support their children’s optimal development during their lifespan.
Young adults
The bones and joints of adolescent bodies undergo continuous change and adaptation as they support the expanding skeleton. Taking a collagen supplement can aid in bone and joint health by giving your body the building blocks it needs to create and keep strong bones and joints.
Collagen and Exercise
Given that age brings about collagen loss, there are ways to mitigate its effects. Regularly, you can fight collagen loss by engaging in resistance exercises, such as lifting weights or training with your body weight.
Evidence from studies on healthy young men suggests that as little as one resistance training session can increase the rate of collagen synthesis in tendons and muscles by a factor of two. This impact may linger for as long as three days following an exercise.
How to Make Informed Choices
- Understand What Collagen Is
- Research the Types of Collagen
- Consider the Evidence
- Look at Supplement Quality
- Understand Potential Interactions and Side Effect
- Integrate with a Balanced Diet
- Set Realistic Expectations
- Stay Informed
- Consult a Healthcare Professional
Frequently Asked Questions
Can collagen supplements lead to weight gain?
Providing collagen is not usually thought to cause you to put on extra pounds. Common applications include supporting healthy skin, joints, and muscles. Too much of anything, even supplements, can cause weight gain, so it’s vital to have a holistic approach to eating and living.
Is collagen recommended for weight loss?
In terms of weight loss, collagen is not a suggested supplement. There isn’t a ton of proof that collagen supplements help you lose weight, but they can help your skin and joints stay healthy and supple. If you want to lose weight, the best thing you can do is eat healthily and exercise regularly.
Are there any specific types of collagen that are better for weight management?
In terms of weight loss, there is no definitive evidence that any one kind of collagen is superior to any other. The most common uses for collagen supplements include supporting healthy skin, joints, and bones. The benefits of weight loss or managing one’s weight are usually not linked to them. The best approach to managing weight is to make dietary and physical activity changes gradually.
Should individuals with weight concerns avoid collagen supplements?
Collagen supplements are not frequently associated with weight gain, so people who are worried about their weight shouldn’t automatically avoid them. Nonetheless, you should think about their calorie consumption and nutritional balance as a whole. For tailored recommendations, it’s best to see a doctor or other qualified healthcare provider.
Conclusion
At last, it’s uncertain that collagen will make you put on extra pounds. The majority of people use collagen supplements because of the positive effects they have on skin, joints, and bones; nevertheless, there is no strong evidence that they cause weight gain. Remember that collagen is not a magic bullet for weight loss; like any supplement, it should be part of a well-rounded plan that also includes a healthy diet and regular exercise.