How can collagen help with weight loss?

Understanding collagen's role in weight management
The popularity of collagen powder and supplements has grown so fast in the last couple of years that it is easy to pass it off as just another fad. However, there is a increasing collection of credible research that indicates that collagen powder could be here to stay!  To date, most research associates collagen with skin and joint health however there are some potential connections between this protein and weight management.

What is collagen?

As the most abundant protein in our body, collagen makes up about 30% of the protein content. It plays an essential role in our body's structure, supporting everything from our skin and bones to our muscles and tendons. It is absorbed in the small intestine (along with most nutrients) to be circulated throughout the body. The unique properties of collagen that make it so useful throughout the body is that it has a rope like structure which gives it strength and is used to prop up your skin, bones and Cartlidge etc. And unlike other proteins, collagen has a unique mix of amino acids which means that if you are eating collagen, it will used as collagen in the body rather than be broken apart and used to make other proteins needed by the body. 

Some other positive attributes of collagen is that sometimes a small amount can go a long way. When collagen attaches to cells in your skin, it sends a message to the body to make more collagen! So you can get a snowball effect from just a small amount in your diet. 

How collagen could support weight loss through its health benefits:

There hasn’t been a lot of high-quality research linking weight loss to collagen supplements, however that doesn’t mean there isn’t a potential benefit.  There is no escaping the fact that healthy weight loss only happens when you are consistently eating a nutrient-rich diet with a small energy deficit alongside physical activity/movement throughout the day. The indirect ways that collagen supplements could help with weight loss include: 
-    Satiety or the feeling of fullness 
-    Increases in muscle mass
-    Reduction in fat storage
-    Reduce joint pain and pain from osteoarthritis

Research suggests that collagen protein may help with feeling fuller for longer through several mechanisms. As a protein source, collagen contains amino acids that contribute to satiety signals in the body. Some fairly recent research has shown that protein intake helps preserve lean body mass during weight loss and increases satiety hormones (GLP-1 and PYY). So, although this benefit isn’t attributable to collagen in particular, it can contribute to your overall protein intake which may help manage appetite and reduce snacking at the end of the day. 

Our muscles are active tissue that burn calories even when we're resting, which means having more muscle can help with managing our weight. Research suggests that collagen may support muscle development when combined with regular exercise. This study of older adults using collagen alongside weight resistance training over 12 weeks found that those who took collagen supplements alongside their training showed greater improvements in both muscle mass and strength compared to those who didn't take collagen. Of course, these results may have been due to the additional protein intake rather than from collagen but it demonstrates the wider possible benefits of protein intake. 

An increase in fat loss has been noted in a few small studies (mostly in animal studies) so it is too soon to tell if collagen has a significant impact on fat loss. The possible link between fat loss and collagen may be due improvements in insulin sensitivity, glucose and lipid metabolism in people with type 2 diabetes as was seen in some preliminary research. 

Osteoarthritis is a very common ailment that affects most of us as we age. It is where the cartilage in your joints wear away which causes joint pain and stiffness. This can reduce our ability and wiliness to exercise or move regularly through the day. Collagen supplements could therefore indirectly help with weight loss by reducing joint pain and make exercise easier and more enjoyable. 

How to incorporate collagen into your diet:
To make the most of taking collagen through diet and/or supplements, the body first needs adequate protein and vitamin C in your diet. Collagen used in supplements comes from the bones and tissues of animals including cows, horses, pigs or fish. There is no vegan form of collagen but there may be a GMO lab grown version from non-animal sources available in the future. 
There is limited research to show that eating collagen in food can provide benefits. Most research is conducted with supplements. Below are lists of foods that may increase your collagen intake and things to consider when taking it in as a supplement. 
Natural Food Sources:
-    Homemade bone broth but it is difficult to know how much collagen you are actually getting. 
-    Fish (particularly parts near the bone)
-    Chicken, eggs, dairy, legumes and soy that provide some of the amino acids contained in collagen
-    Meat and fish with connective tissue e.g. tough cuts of meat

If considering supplements:
-    Collagen from any animal or fish sources make up most supplements. It is unclear whether supplements labelled as ‘vegan’ are effective.  
-    Doses as low as 1g per day have shown benefits in clinical trials. Taking more than 10g per day may not provide any additional benefits. 
-    Hydrolysed versions are easy to digest and absorb

While research on collagen's role in weight management shows promise, it's important to remember that no single supplement provides all the answers. The most effective approach typically combines various healthy lifestyle practices
Current research indicates that the most effective approach to weight loss combines:
- Regular, enjoyable physical activity
- Balanced nutrition
- Adequate rest
- Professional guidance when needed