The Smartest Way To Use Collagen To Lose Weight (Science Explained)

Ready to supercharge your weight loss journey? Discover the science-backed benefits of collagen and how to use it in the smartest way possible to lose weight! Find out everything you need to know, from the best types of collagen to how to incorporate it into your diet. Get ready to look and feel your best with the power of collagen!

collagen for weight loss

What is Collagen?

Collagen is the superhero protein that’s been making waves in the health and wellness industry. Think of it as the glue that holds your body together.

It is a structural protein that is found in our bones, skin, tendons, and muscles. But did you know that collagen is also a powerhouse of health benefits? Collagen boosts skin elasticity, hair and nail health, and joint mobility. It’s like the fountain of youth in a jar!

Collagen helps to give your skin that youthful glow, moves your joints smoothly and supports your organs. Collagen is like the superhero protein that keeps you going, no matter what.

But, as you age, your body naturally produces less collagen, which is where supplements come in. Collagen supplements are an easy and convenient way to ensure you get enough of this essential protein. So, if you want to improve your skin health, support your joints, or feel better overall, you need collagen.

bone broth

Types of Collagen

Let’s talk about the different types of collagen. You might be surprised to find out that there is more than one! There are actually over 28 types of collagen!  There is no need to go into all of them. Instead, let’s focus on the most common types of collagen that you’ll find in supplements and skincare products.

Type I collagen is the most abundant type of collagen in our bodies. This type is found in your skin, bones, and connective tissue like tendons, and ligaments. This type of collagen is known for its anti-aging properties and is often found in skincare products to help reduce fine lines and wrinkles.

Type II collagen is found in your joints and is crucial for maintaining joint health and mobility. Joint supplements utilize this type of collagen because it helps to reduce pain and inflammation.

Type III collagen is the type that is found in your skin, muscles, and blood vessels. This collagen type will be used in skin care products to improve skin elasticity and firmness.

Type V collagen is found in our hair, nails, and placenta. It’s essential for healthy hair and nail growth and is sometimes used in hair and nail supplements.

Sources of Collagen

Not all collagen comes from the same source. It can come from a variety of different sources! While collagen is naturally produced by our bodies, we can also get it from external sources such as food and supplements.

One of the most common sources of collagen in animal products, such as beef, chicken, and fish. These animals’ skin, bones, and cartilage are rich in collagen, making them an excellent source of collagen supplements. Plus, they’re also a great source of protein, which is essential for weight loss and muscle growth.

If you are not a fan of animal products, don’t worry! There are also plant-based sources of collagen. While plants don’t actually contain collagen, they do contain nutrients that can help support collagen production in the body. Some of the best plant-based sources of collagen-boosting nutrients include vitamin C, zinc, and copper. Foods such as citrus fruits, berries, nuts, and seeds are all great sources of these nutrients.

Whether you prefer animal products or gravitate more toward plant-based sources, plenty of options are available. This means that with the right supplement or diet, you can ensure that your body gets all the collagen needed to keep you feeling strong, healthy, and looking your best!

collagen for weight loss

The Connection Between Collagen and Weight Loss

One exciting thing about collagen is that it has been found to aid in weight loss. This is because it is an excellent protein source, which is essential for weight loss. So, what is the connection between collagen and weight loss? Believe it or not, collagen can play a significant role in promoting weight loss and helping you achieve your health goals.

Role of Collagen in Metabolism

Collagen can help to boost metabolism. Collagen is a protein, and as we know, protein is essential for building and repairing muscle. And the more muscle you have, the higher your metabolism will be. Consuming collagen can help increase muscle mass, which can help burn more calories throughout the day. If you are on a mission to lose weight, you are trying to find the most efficient way to burn the most calories possible.

How Collagen Promotes Fullness and Reduces Appetite

When you feel full, you will likely stop eating or not eat as much. Lucky for you, collagen can promote fullness and reduce appetite. Consuming collagen helps slow down the emptying of our stomach, which can lead to feelings of fullness and satiety. This can help to reduce cravings and prevent overeating, ultimately leading to weight loss.

Collagen and Muscle Mass Retention During Weight Loss

Collagen is also known to promote muscle mass retention during weight loss, which is essential for maintaining a healthy metabolism. Plus, it’s easy to incorporate into your daily routine – just add a scoop of collagen powder or collagen protein powder to your morning smoothie or your cup of coffee. There are even a variety of flavors available nowadays, even chocolate and vanilla!

Whether you’re looking to boost your metabolism, reduce appetite, or retain muscle mass during weight loss, collagen can be a valuable addition to your diet and supplement routine. Making collagen a part of your everyday diet can help support your weight loss goals and achieve a stronger, healthier body.

collagen for weight loss

The Scientific Way to Use Collagen for Weight Loss

When it comes to choosing the right type of collagen supplement, there are a few things to keep in mind.

Choosing the Right Type of Collagen Supplement

It is important to choose a supplement containing the collagen type that will best suit your needs. An example of this would be if you’re looking to improve your skin health. Then you should look for a supplement containing type I collagen because this type works best for that, as previously mentioned. On the other hand, if you’re looking to improve joint health, a supplement containing type II collagen may be more suitable.

When choosing a collagen supplement, it is important to consider your specific health goals and choose a supplement containing the collagen type that will best support those goals. It is equally important to choose a high-quality supplement free from additives and contaminants. Choosing the right type of supplement truly makes all the difference!

Dosage Recommendations

You should also pay attention to dosage recommendations and choose a supplement that provides adequate collagen for your needs. When it comes to collagen dosage recommendations, there isn’t a one-size-fits-all approach. The amount of collagen you need will depend on your age, weight, and health goals.

Most experts recommend a daily dose of 2.5-15 grams of collagen, depending on the specific benefits you’re looking to achieve. For example, if you’re looking to improve skin health, a lower dose of around 2.5-5 grams per day may be sufficient. On the other hand, if you’re looking to improve joint health, a higher dose of 10-15 grams per day may be more effective. It’s important to note that taking more collagen than recommended won’t necessarily lead to better results, so it’s best to stick to the recommended dosage.

You also need to be sure to give collagen supplements time to work. While some people may notice skin, joint, or gut improvements within a few weeks, others may need to take collagen for several months before seeing results. Be patient and consistent with your supplement routine, and you may be surprised at collagen’s many benefits.

collagen for weight loss

How to Incorporate Collagen Into Your Diet

Let’s not forget to consider how to incorporate collagen into your diet. Collagen supplements can be added to smoothies, coffee, or other beverages or mixed into food. There are many easy and delicious ways to incorporate collagen into your diet.

Collagen powder: One of the most popular ways to incorporate collagen into your diet is through collagen powder. You can mix it into your morning coffee, smoothie, or oatmeal to boost protein and other nutrients. My favorite collagen protein is Cleanish Collagen Peptides.

Bone broth: Bone broth is a rich source of collagen and other nutrients. You can sip on bone broth as a warming and nourishing snack or use it as a base for soups, stews, and other dishes.

Collagen bars and snacks: Many collagen bars and snacks are available that make it easy to get a quick and convenient dose of collagen.

Collagen-rich foods: Many foods are naturally high in collagen, such as bone-in meat, fish, and poultry, as well as egg whites, berries, and leafy greens. Incorporating these foods into your diet can help increase your overall collagen intake.

Collagen supplements: In addition to powder, collagen supplements are available in pill or capsule form. These supplements can be a convenient way to get your daily dose of collagen on the go.

collagen for weight loss

Benefits of Using Collagen for Weight Loss

There are many benefits to using collagen for weight loss. Let’s explore them…

Weight loss and Improved Body Composition

As mentioned previously, collagen can help make you feel full and lead to a decrease in overall caloric intake. Which, in turn, helps the pounds to come off and small changes in your body composition to occur over time.

It was also previously mentioned that collagen can help support muscle growth and maintenance during weight loss. This is important for promoting a lean body composition, bring on all the lean muscle mass! Sometimes, when people lose weight quickly or make drastic changes to their diet, it can cause the body to react in a way that involves eating into muscle mass which is not what you want if you want to look lean and strong rather than skinny and unhealthy.

Healthy Metabolism

Collagen also plays a role in metabolism by supporting the health of the thyroid gland, which is responsible for regulating metabolism. By promoting a healthy thyroid, collagen can help support a healthy metabolic rate. This keeps you burning calories consistently and can help you to get the body composition you are desiring.

Reduced Inflammation

Another way collagen can support weight loss is by promoting healthy digestion and gut health. A healthy gut is important for nutrient absorption and metabolism and can also help reduce inflammation, contributing to weight gain. We all know that bloated and puffy feeling, but reduced inflammation can help keep that at bay.

Improved Skin Elasticity

Collagen is a big help in improving the appearance of skin elasticity and firmness, which is important for those looking to improve their body composition. By supporting healthy skin, collagen can help reduce the appearance of cellulite and loose skin that may occur during weight loss.

Potential Risks and Side Effects

While collagen supplements are generally considered safe and well-tolerated, users should be aware of some potential risks and side effects.

Digestive Discomfort

One of the most common potential side effects of using collagen supplements is digestive discomfort, such as bloating or gas. If you are sensitive to the specific type of collagen used in the supplement or consume too much collagen at once, this could happen.

Allergic Reaction

While it is very uncommon, some individuals may experience an allergic reaction to collagen supplements. Symptoms may include rash, hives, itching, or difficulty breathing. If you experience any of these symptoms, you should stop using collagen supplements immediately and seek medical attention.

Medication Interference

Another potential risk of using collagen supplements is that they may interfere with other medications, such as blood thinners or certain medications for joint pain. If you are taking any medications, it is important to speak with your healthcare provider before starting a collagen supplement regimen to ensure there are no potential interactions.


Taking too many collagen supplements could lead to an excessive intake of certain amino acids, which can have negative health effects. For example, excessive consumption of glycine, which is present in collagen, can cause nausea, vomiting, and other gastrointestinal symptoms.

It is important to follow the dosage recommendations provided by the supplement manufacturer and to speak with your healthcare provider before starting any new supplement regimen. You can make informed decisions about your health and wellness by being aware of the potential risks and side effects of using collagen supplements.



As you have read, collagen can be a beneficial supplement for those looking to support their weight loss efforts. It is great because it can promote feelings of fullness, support muscle growth and maintenance, improve metabolism, promote healthy digestion and gut health, and improve skin health, all of which can contribute to healthier body composition.

If you decide to incorporate collagen into your weight loss plan, it is important to choose a high-quality supplement and follow the dosage recommendations provided by the manufacturer. You also need to incorporate collagen into a balanced, healthy diet and add an exercise routine for the best weight loss results. While collagen is not a magic weight loss solution, it can be a helpful addition to a well-rounded weight loss plan. So have some fun with it! Find new and exciting ways to incorporate collagen into your daily diet!

Lacey Baier

Hey y’all, I’m Lacey Baier and I’m so glad you’re here! I’m a healthy lifestyle influencer and the creator of this clean-eating blog and YouTube channel, A Sweet Pea Chef. My recipes have been published on Food Network, Good Morning America, FoxNews, Tastemade, Fitness Magazine, and much more. I live in Dallas, Texas with my husband and four kiddos. Let’s get started!

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