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Researchers have found similar results in humans. The rats showed a reduction in body mass index (BMI), weight gain, and fasting blood glucose levels. However, the fat loss was not associated with significant body weight changes.Ī 2023 animal study published in the Croatian Medical Journal treated obese rats with Antarctic jellyfish collagen peptides. Rodent studies have shown that specific collagen peptides may influence how the body stores fat.Ī 2021 animal study published in the Journal of Nutritional Science and Vitaminology found that administering collagen peptides to mice over 3 weeks resulted in visceral fat loss for mice on a high fat diet.

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Researchers found benefits for recreational athletes, professional athletes, and older adults. In a 2021 systematic review published in the journal Amino Acids, collagen peptide supplementation paired with exercise helped improve joint function and reduce pain. Decreased pain may help people be more physically active and lose weight.

Joint pain can limit the ability to exercise, which is important for most weight loss programs.Īs collagen is essential for healthy connective tissue in the joints, collagen supplements may help support joint health and reduce pain. The researchers suggested this may be because collagen does not contain BCAA and tryptophan, two substances in whey protein linked to satiety and improved body composition. They found that people taking collagen supplements experienced more weight gain over 8 weeks than those taking whey protein. Researchers gave females with overweight either collagen or whey protein supplements.

However, collagen may be less effective than other sources at promoting satiety.

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Feeling full can lead to people eating less or less often, possibly resulting in weight loss. Protein intake is associated with satiety - the feeling of fullness to the point of satisfaction. It may also promote satiety, meaning people feel fuller and eat less. Many of the studies are small, animal-based, and focus on very specific collagen peptides.Ĭollagen may help with weight loss indirectly by providing joint pain relief so people can be more physically active. But with powder, it's easier to control the exact amount you're taking.Researchers have not found a direct link between collagen supplementation and weight loss, which is an emerging research area. Although you can control how many capsules you take, you can't necessarily control the amount of collagen in each capsule. If you have swallowing fatigue or issues, collagen capsules might be a no-go. This can significantly limit the creativity of your collagen routine. Whereas powder can be mixed into various foods and drinks, the only way to take collagen capsules is to swallow them as is. This raises the question: If you're taking a handful of pills daily to achieve the same amount as a powder, is it really all that convenient? There are specific kinds of collagen, UC-II specifically, that don't require as high of dose (and have the scientific data to support it). As Schwartz points out, 'one to two scoops of collagen powder is equivalent to several capsules, so you'd need to take a handful of capsules to ingest that would provide any health benefits.'* In fact it may be more than a few: If a capsule delivers 500 milligrams of collagen, that's still 20 capsules to get to just 10 grams. Due to size restrictions, capsules simply can't hold as much collagen as a serving of powder. One long-term study found that collagen peptides can improve bone density 6 in postmenopausal women.* Collagen is a major component of bone tissue. It also consists of glycine 5, an amino acid that exerts anti-inflammatory properties and helps protect the gut.* Additionally, the collagen protein delivers the amino acid glutamine 4, which is the preferred source of fuel for intestinal cells 4. Gut tissue and muscle literally contains collagen. In addition to healthy lifestyle habits like staying active, consuming collagen is a key component of gut care. In fact, according to one study, if 36% of your protein 3 intake consisted of collagen peptides, you'd be able to meet the mark. So, it can absolutely help you meet your daily amino acid requirements.

Although collagen is not a complete protein, it offers eight of the nine essential amino acids the human body needs.

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As one randomized clinical trial found, people who took a type II collagen supplement for 180 days experienced enhanced joint mobility and physical function.* Collagen is a building block of cartilage, the connective tissue that supports and cushions joints.

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One scientific review found that collagen peptides 2 can improve skin texture and hydration, resulting in a more supple complexion.* As a major structural protein, collagen is responsible for the firmness and elasticity of the skin.