The Surprising Way Collagen Supplements Could Help With Weight Loss and Belly Fat After 50
Bonus: The trendy supplement may ease joint pain too
If you spend any time on social media, you’ve likely seen people touting the benefits of collagen for everything from skin health to digestion to joint pain. But now, collagen for weight loss is trending, and for good reason. Early research shows promising results when it comes to reducing body fat and building muscle mass, which keeps your metabolism humming. Find out how to tap into the weight-loss benefits, plus what to look for in a collagen supplement.
What is collagen and why is it important after 50?
Collagen is what’s known as a structural protein formed from amino acids, and it makes up about 30 percent of all of your body’s proteins. It serves as the building block for many of the body’s organs and tissues, including bones, muscles and skin. It also provides structure and support to things like skin and joints, which is part of the reason why you may notice lax skin, wrinkles or increased joint pain when collagen production naturally declines with age.
3 ways collagen supports weight loss
While scientists are quick to point out that their work on collagen for weight loss is still ongoing, early research suggests it can help you reach your goals when added to a healthy diet. Here’s how it works:
Woman's World Answers
It curbs hunger
The supplement’s hunger-suppressing characteristics stem from the fact that collagen is a protein. High-protein diets aid weight loss by increasing satiety hormones and decreasing the hunger hormone ghrelin, according to a review in the Journal of Obesity & Metabolic Syndrome. So it stands to reason that consuming collagen as part of a high-protein diet can help quash cravings and make it easier to stay on track.
It shrinks belly fat
Trouble burning stubborn belly fat? Collagen may help. A study in Clinical Nutrition Research found that when adults 50 and older took a collagen peptide supplement for 12 weeks, they had noticeably less body fat and five percent less visceral fat (the harmful kind around your midsection) than those who didn’t take collagen. Researchers suspect collagen aids weight loss by switching off certain genes that tell the body to create and store fat.
Bonus: Emi Hosoda, MD, says collagen also helps ward off lax skin that can sometimes happen when shedding unwanted pounds. “I really like collagen,” she says. “For those of us over 50, it really helps if you’re losing weight to keep your skin firm and to support your muscles.”
It helps you stay active
Struggling to keep up with the type of regular physical activities needed to lose weight? Collagen might make it easier to move. Studies like the one in the Journal of the Science of Food and Agriculture suggest that collagen relieves joint pain, indirectly promoting weight loss by allowing people to move and exercise more. (See more natural arthritis remedies here.)
How to take collagen for weight loss
You can find collagen as a powder, capsules or even gummies. Whatever you choose, consistency is key when it comes to maximizing the benefits of collagen supplements. While individual needs vary and recommended dosages will change between brands, most studies have used roughly 2.5 to 10 grams of collagen powder per day. It’s safer to start on the lower end and gradually introduce more with your doctor’s okay.
As for the best time to take collagen for weight loss, it’s not one-size-fits-all. That said, taking collagen on an empty stomach when you first wake up might enhance absorption and help you feel full for longer. Others prefer taking it at night, to aid recovery from an active day, which in turn may improve sleep. Regardless of when you take it, it’s important to maintain consistency, so choose a time that works best for you!
What to look for in a collagen supplement for weight loss
To help boost your body’s natural collagen production, add foods that contain amino acids to your daily diet. The Cleveland Clinic recommends strawberries, bell peppers, peanuts, fish, meat, poultry, leafy greens, broccoli and even dark chocolate, just to name a few.
As for collagen supplements, bovine (cow) and marine (fish) options are two of the most popular. You might want to consider a product labeled hydrolyzed collagen, which means it has been broken down into smaller, easier-to-absorb amino acids. Ideally, you’ll want to steer clear of collagen supplements with artificial ingredients and added sugar.
Collagen powders can easily be mixed into your favorite smoothie recipe, juice or even coffee or tea. You could also opt for capsules if you’re not a smoothie fan. Two options to try: Naked Collagen Advanced (powder) and Vital Proteins Collagen Peptides (capsules).
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