Strong Bones For A Strong Body
As you age, collagen in your bones deteriorates. As does bone mass.
Your bones are made mostly of collagen, which means, as youre attempting to lose weight and exercising more, adding collagen to your diet can help strengthen your body so you can work out harder.
Studies have shown that women who took collagen protein powder on a daily basis, increased their bone density by 7% .
Collagen May Help In Smoothing Cellulite Appearance
By strengthening the dermis layer of our skin, collagen also plays an important role in hiding cellulite. Cellulite becomes more visible as our skin stretches, thins, and sags. Collagen makes up 70% of our skin, proving it to be a very important component of the body. It also makes up 90% of our connective tissues. Therefore, it makes sense that collagen supplementation has been clinically proven to increase skin-collagen expression and improve elasticity and thickness, which is important for hiding fat cells that lie underneath the skin5, 6.
Do Collagen Creams Work
Looking for the best collagen cream for wrinkles? Many cosmetic brands now sell body and face cream made with collagen as an ingredient. The marketing makes you believe that if you use the cream, your body will absorb the collagen and you will notice tighter firmer skin.
You have to be very careful, though, as not all lotions, creams, and serums will actually work in the way that they tell you. Even though collagen molecules are microscopic in size, they are still too big to be absorbed through the skin.
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Improves Skin Elasticity And Health
Collagen is particularly beneficial for women thanks to its skin benefits. In fact, its the most commonly researched benefit of collagen and the area where it shows the most promise.6 Skin is made up of approximately 75% collagen,8 so naturally, scientists have done extensive research on how to utilize collagen protein as an anti-aging tool. One review of 11 studies found that collagen had anti-aging properties and also helped in the wound healing process. It also increased skin elasticity, hydration and dermal collagen density.7 Several other studies have also found that consuming collagen supplements reduced visible aging signs such as wrinkles and skin roughness.8,9,10
Its important to note before you spring for an expensive jar of collagen-enhanced cream that collagen molecules are too big to be absorbed through your skin.11 However, consuming collagen through collagen-rich foods like chicken, pork and beef tendon, bone broth, oysters, dairy and beans paired with a collagen supplement might help restore that youthful glow.
Collagen May Help Lessen Joint Aches And Pains
Joint pain can make it difficult to exercise, which can knock you off the path toward your goals. Taking a collagen supplement may help you get back on track. There is some evidence that collagen can be great for supporting connective tissues and improving joint pain after exercise, says Angelone. For instance, one study published in January 2017 in the journal Applied Physiology, Nutrition, and Metabolism found that athletes with knee pain who took 5 g of collagen peptides daily for 12 weeks had less joint pain during exercise compared with a placebo group. Oral collagen may support cartilage repair and may also have an anti-inflammatory effect.
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Relief From Joint Paint
Collagen can help your cartilage, which is what protects your joints. When you get older, and your natural collagen production slows. Then you are more at risk for the development of joint disorders such as osteoarthritis.
Some studies indicate collagen supplements can help with the symptoms of osteoarthritis and may relieve joint pain.
For the treatment of joint pain or symptoms of osteoarthritis, a dosage of anywhere from eight to 12 grams a day is recommended.
Check The Collagen Type
What’s most common is Type I, II, and IIIand sometimes they’re found together in a powder supplement, other times they’re solo, or the product has a combo of two of them.
If you’re taking collagen for the anti-aging benefits, look for type I, or a combo of type I and type III. Both are found in the skin and support skin health .
If you’re interested in collagen for its joint health benefits and some pain relief, look for type II. Remember, this is the collagen found in cartilage. That said, other forms can be helpful, too: type I was shown to help people with osteoarthritis, per a review study published in October 2020 in the journal Rheumatology and Therapy.
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What Are The Benefits Of Collagen
Taking a collagen supplement is supposed to improve the elasticity of your skinin fact, a study published in Skin Pharmacology and Physiologyfound that those who took collagen peptides once daily for eight weeks showed a significant improvement in skin’s elasticity.
As someone who is approaching 30 and constantly stressing over crow’s feet and forehead wrinkles, I was hoping collagen would help smooth out some of these signs of aging.
Collagen is also supposed to help with joint pain. Although I don’t have chronic pain in my joints, my knees do flare up from time to time ever since I ran a half marathon a couple of years ago. I also get some soreness in what feels like the bones in my legs a couple of times a week, usually after a run or intense cardio session. If drinking collagen would ease this pain, then I was game.
Collagen may also prevent weight gain. Collagen peptides are low in calories and high in protein. This one-two punch is the perfect recipe for weight loss. One 2008 study found that consuming gelatin increased participants’ levels of the satiety hormone, ghrelin. That means participants maintained satiety longer and had fewer feelings of hunger, which means they were more likely to stick to their weight-loss diets. There haven’t been many studies done on collagen peptides specifically, but the theory is the same: eating low-calorie protein increases levels of the appetite-suppressing hormone that reduces food intake.
Can Collagen Peptides Help Me Lose Weight
Have you heard of Collagen Peptides? Unlike many other supplements on the market, collagen has actually been proven to help with weight loss and reducing body fat! Collagen can help with not only weight loss, but improving skin texture, reducing inflammation, and improving GI health.
So, what exactly is collagen and why do most of us suffer from deficiencies?
Collagen is a structural protein that influences multiple systems in our bodies including our skin, hair, gastrointestinal tract, joints bones, and muscular tissue. Collagen is found in certain foods that we as a society dont eat very much: ligaments, cartilage, and bone marrow of certain animals. Most people try to avoid organ meats and stick with lean forms of protein. As a result, we have dramatically reduced our intake of collagen as a protein and certain symptoms begin to surface:
Premature signs of aging
Issues with weight loss
Problems with your gastrointestinal tract including IBS, constipation, diarrhea, gas/bloating, acid reflux
Joint pain or arthritic pain
Hair loss, hair breakage, or changes to your hair volume
Skin changes ranging from acne, sensitive skin, rashes, or dry skin
Inflammation is the body
The good news is that you dont have to suffer from these symptoms! You can replace lost collagen with certain supplements that can greatly impact your quality of life. Collagen Peptides is one of these supplements. Here are some of the proven health benefits of using collagen:
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A Feeling Of Fullness
Research has shown collagen is more filling than other similar protein powders and one trial found collagen to be 40% more filling than the same quantity of other protein powders used for weight maintenance. Trial participants consumed 20% less at their next meal after collagen consumption than individuals who consumed other types of protein. When you feel fuller for a longer time, you are more likely to eat less the next time you have a meal. Less energy consumption is one of the main factors to losing weight.
How To Choose A Collagen Peptides Weight Loss Supplement
When you are choosing collagen peptides as a weight loss supplement, there are a few things you want to keep in mind.
- Hydrolyzed collagen. You want to choose a supplement that contains hydrolyzed collagen . This will ensure that your collagen is easily digested and utilized by your body.
- A form that is easy to consume.This may take a little experimentation, but you want to choose a collagen supplement that you can easily take every day. If it is difficult to use, tastes funny, or is otherwise difficult to incorporate, you will likely stop taking it. Some people like to take pills, others like powder that they can mix into their smoothies. We prefer Liquid Collagen, which requires no mixing, blending, extra liquid, or prep. Simple open and drink as you would any other beverage.
- Low sugar/carb. When you buy a collagen peptides weight loss supplement, you want to make sure it doesnt contain added sugar or carbohydrates. Look for a supplement that has less than 1 gram of naturally occurring sugar .
When you are on a weight loss journey, check in with yourself often.
Is your mental health in a good place? Are you focusing on lasting lifestyle changes and not extreme weight-loss measures? How do you feel, physically and mentally? Checking in with yourself once in a while can help to keep you on track and ensure you are in a good headspace.
Remember, you are worthy and beautiful just the way you are.
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How Does Collagen Help You Lose Weight
Before diving into collagens potential weight loss benefits, what exactly is it, and why has it gained traction in recent years? Collagen is whats known as a structural protein, and its the main building block for roughly 25 to 30 percent of all of your bodys proteins. Outside of weight loss, promising research has shown that supplement collagen may improve skin elasticity, reduce and relieve joint pain, slow and even prevent bone loss, and strengthen hair and nails.
On the weight loss front, while scientists are quick to point out that their work on the subject is still ongoing, early research has discovered that collagen could increase satiety between and during meals while decreasing hunger, improve muscle mass , and potentially manage fat accumulation over time.
Collagen Peptides Menopause And Weight Loss
One of the more frequent complaints of women during or post menopause is weight gain. Some women didn’t struggle with their weight until peri- or post-menopause. Yet, here they are, seeing the scale rise, sometimes despite eating a healthy diet.Menopause, a major physical transition in a woman’s life, causes estrogen levels to drop and cortisol to rise. As a consequence, a series of changes take place in the body that results in unwanted weight gain.
In 2016, a study on weight reduction in menopause showed collagen helped to reduce weight gain and stabilize energy use.
As a result, if you have a diet full of collagen rich foods, along with collagen powder, you may be able to avoid weight gain during or after menopause.
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Collagen Can Reduce Visible Cellulite
Were all familiar with cellulite, the dimpled skin that appears around the thighs, buttocks, and stomach. Sometimes called orange peel skin, it is a perfectly normal feature of many bodies, and often becomes more prominent with age, but we understand that sometimes people want to get rid of it for their own self-confidence. The good news is, collagen may be able to help! As collagen tightens the skin and improves skin thickness, the dimples that characterize cellulite become less visible, and can help contribute to an overall slimming effect.
Are Collagen Peptides Safe For Weight Loss
Yes, generally, collagen peptides are considered to be safe, although you want to choose a high-quality, clean product.It would be a good idea to consult with your physician before adding collagen to your daily routine–especially if you’re taking prescription medications.For most people, collagen supplements won’t result in any side effects. However, for some people, they could experience heartburn or a ‘full feeling’.
You will want to look at the labels for any collagen you’re buying to make sure you don’t have an allergy to any of the ingredients. Along with this, pay particular note to the source of collagen, eg. bovine, marine, plant-based, etc.
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Lean Mass Gain Vs Muscle Growth: Whats The Difference
As mentioned, we often use lean mass gain as a proxy for muscle growth.But, its wrong to assume that lean mass gain equals muscle growth. Heres why:You see, theres more to lean mass than just muscle mass. As in fact, anything other than body fat, counts as lean body mass. Hence, your organs, bones, skin, and body water are all lean mass too. It’s not just muscle.
So, you must have gained lean mass if youve built muscle. But the reverse is not true.For instance, if you gain bone mass, then you have more lean mass, but no more muscle.Thus, you can gain lean mass without any muscle growth. And thats exactly what happens when you take collagen.Although it can help you gain lean mass, collagen protein may not help your muscles grow. Or, at least, it won’t help very much early on…
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The 5 Best Collagen Powders
So even though you now know what to look for, you might just prefer a recommendation. We’ve got you!
We rounded up a list of top-sellers that are also third-party verified for quality. Because collagen protein powders are considered supplements, they aren’t closely regulated by the government. There are third-party verifying companies, though, such as NSF and USP that test for quality. When it comes to collagen, though, we found that NSF seems to be the only player. USP didn’t have any collagen products listed as tested by them on their website.
Look For Collagen Peptides Or Hydrolyzed Collagen
Often you’ll see collagen powders labeled as such and these terms are pretty much synonyms. Collagen peptides are hydrolyzed collagen, and that means that the collagen has been broken down into smaller units so that it’s more easily digestible. Another easy way to tell what you’re getting is if the instructions say you can dissolve the powder in hot or cold water. If the powder is easy to mix in either temperature, then it’s been fully hydrolyzed.
Hydrolyzed collagen has been shown to have great anti-aging benefits. In the skin its role is two-fold: it provides the building blocks for collagen and elastin fibers to form, and it stimulates the production of new collagen, elastin, and hyaluronic acid, per a study published in 2015 in The Open Nutraceuticals Journal.
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Forms Of Collagen Supplements For Weight Loss
When shopping for collagen, the technical terms may leave you scratching your head. Whats the difference between type I and type II collagen? And what on earth do hydrolyzed and undenatured mean?
These terms refer to the type of collagen and how broken down it is. There are 16 types of collagen in the body, but the one youll most often find in supplements is type I. This comes from skin, tendons, teeth, internal organs, and bone, Dr. Cooperman says. Types II, III, and IV are less commonly used for supplements, but some multi-collagen protein powders use a mix.
Beyond the type of collagen used, a supplement will take one of three main forms:
Hydrolyzed: Collagen that has been broken down into its basic amino acids. Also known as collagen hydrolysate and collagen peptides.
Gelatin: Collagen that has been broken down from large proteins into smaller bits. Its less broken down than hydrolyzed collagen.
Undenatured: Very small bits of type II collagen that work by stopping the breakdown of your natural collagen stores. This is also called undenatured collagen, meaning its not broken into smaller proteins or amino acids.
Most supplements use hydrolyzed collagen because its broken down into small bits that make for easy absorption .
Hydrolyzed Collagen For Weight Loss
Collagen hydrosylate, or hydrolyzed collagen, is a form of collagen that you may have encountered as an ingredient in gelatin, medicine capsules and other foods. Collagen is a protein derived from the bones and cartilage of certain animals. According to Brigham and Women’s Hospital, hydrolyzed collagen is created by defatting a bone, pulverizing or grinding it, soaking it in hydrochloric acid and then in sodium hydroxide, and dehydrating it. The powder that remains from this process can be used to make gelatin. Hydrolyzed collagen has become a prominent ingredient in some weight loss products. Consult your doctor before taking this or any diet product.
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