A Sweet Treat That Melts Liver Fat? Doctors Say Collagen Could Be the Key!
Experts reveal the surprising collagen hack that helps clear fat from your liver naturally
Thanks to a world full of liver-clogging processed foods and sugary drinks, over 122 million of us in the U.S. alone have or will develop fatty livers in the coming years. Could your liver be full of fat? Experts reveal the top signs—and reveal why a new hack using collagen for liver fat is a surprisingly tasty way to help make the dangerous fat deposits disappear.
Warning signs you may have a fatty liver
Like a three-pound football tucked behind your right ribcage, the liver is “a processing plant that never shuts down,” according to functional medicine expert and Young Forever author Mark Hyman, MD. Two main arteries deliver a constant stream of raw materials and waste to the liver—nutrients, medicine, toxins, damaged cells, used hormones and more—that it must filter, sort, repackage, store and/or ship off.
“When the liver is working well, you feel great,” says Dr. Hyman. “Your metabolism hums, your brain is sharp, your blood sugar and hormones are well balanced, you sleep well.” But bombard your liver with lots of junk, it can become overwhelmed and fat deposits may begin to clog it up. The most common reason for this: “Excess sugar and starch are the worst culprits,” Dr. Hyman has explained. “Both accelerate fat production in the liver, and if that fat can’t be moved out fast enough, it gets trapped.”
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As fat builds up in the organ over time, it becomes sluggish and slacks off on many of its over 500 jobs. Signs can be subtle. Metabolism slows, so waistbands grow tight and energy tanks. Some people experience mild discomfort in the upper right side of the abdomen, especially after eating. And blood sugar higher than 100 mg/dL, triglycerides higher than 150 mg/dL, blood pressure higher than 130/80 and a waist measuring more than 35 inches are all signs of a liver struggling to keep your body chemistry in balance.
Luckily, the liver is perhaps the most resilient organ in the body. If it’s clogged with fat, just a little nudge helps it clear itself out.
Proof collagen is really good for your liver
There are lots of simple ways you can help unclog your liver. First and foremost, try replacing processed sugar and starch with “unlimited amounts of anti-inflammatory, liver-healing nonstarchy vegetables plus healthy portions of high-quality protein, high-quality fat, low-sugar fruit and even some nutrient-packed starchy veggies,” suggests Dr. Hyman.
And if you want a fun way to take results to the next level, consider snacking on collagen bars or simply stirring powdered collagen in foods like coffee, smoothies, yogurt or soup. Where did this idea come from? A recent study published in the journal Nutrients.
For the study, overweight and obese participants all used the same healthy eating guidelines, and half were given two collagen protein bars a day, delivering 20 grams of protein total. They were instructed to eat the bars with water before lunch and dinner, while other participants had water only. The collagen group consumed slightly more calories, yet they still experienced double the weight loss compared to the water-only group. Perhaps even more impressive: The collagen group’s fatty liver index scores dropped nine times faster.
How collagen helps get rid of liver fat
Collagen is a type of protein in our bodies that basically helps hold us together, and our bodies make collagen from amino acids in protein-rich foods we eat. Collagen in supplements comes mostly from the bones and connective tissue of animals. Particularly in hydrolyzed or “peptide” form, it’s very easy for us to absorb and “provides amino acids that the body uses as building blocks to form new collagen,” explains Christina Beer, PhD, director of research for the supplement company LifeVantage. “Research suggests that these peptides can support skin elasticity and hydration, reduce fine lines and promote joint comfort and recovery.”
There’s also growing evidence that collagen supplements trigger improvements in muscle mass, bone density, gut health and liver health. In terms of liver, “the connection stems largely from collagen’s amino acid profile,” Beer says. “Glycine, for example, is one of the most abundant amino acids in collagen.” Some studies suggest glycine may support more efficient fat breakdown, which could explain the findings in the collagen bar study. She adds that more research is needed to know for sure, but collagen is likely safe for you to try in the meantime. As always, get your doctor’s okay to try any new supplement.
Collagen might help you lose weight—and that helps your liver too
As part of the recent collagen bar study, researchers determined that collagen swells by up to 1,900 percent in the GI tract, triggering mechanisms that reduce appetite. And collagen is highly absorbable, potentially leading to a bigger metabolism boost than with other proteins. These slimming factors matter when it comes to reaching or maintaining a healthy weight.
“Weight loss is one of the most effective strategies for reducing excess fat in the liver and improving overall liver health,” says Beer. Because when we’re burning excess fat for energy, it’s not just fat in fat cells, but also fat that has accumulated in the liver.
Heard collagen is bad for your liver?
Experts tell us collagen build-up in the liver can be a sign of liver disease, but this issue is completely unrelated to collagen supplements. Research on collagen supplements and liver health is limited, but all indications are that the supplements are safe and likely quite beneficial.
How to choose a good collagen supplement
“Look for hydrolyzed or peptide forms,” suggests Beer. “Hydrolyzed collagen has been broken down into smaller amino acid chains, making it easier for the body to absorb and utilize. This form has the strongest scientific support.”
Participants in the bar study consumed about 20 grams of collagen a day, which is a dose you can get from just about any collagen powder. Want a bar to try? Stars + Honey collagen bars (starsandhoney.com) have no added sugar and 10 grams of collagen each, just like the bars used in the study.
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