Here’s how to take a collagen supplement to lose weight and gain muscle, according to an expert nutritionist.

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Collagen is a natural component of the human body and has many benefits for skin, nails and hair. But… is there scientific evidence when it comes to losing weight? An experienced nutritionist will tell you about this.

Collagen is an essential protein that makes up up to 30 percent of your body’s protein. It is present in all your tissues and organs. Collagen provides structure to the body’s connective tissues, such as skin, muscles, bones, ligaments, tendons, blood vessels and cartilage. Collagen is made up of 19 amino acids, and of these three amino acids, proline, glycine and hydroxyproline make up almost 60 percent of collagen. José Luis Uliache, technical and scientific director of Nutilab, states that “its main function is to provide elasticity and stability to tissues and to support the various organs of the human body.”

Collagen supplements are made from tissue and bones of animals such as cows, pigs, fish or horses. They can be purchased as powder, capsules, gummies, or liquids, or as a supplement to other foods.

types of collagen

Although there are 28 types of collagen, only four are common and used in supplements. The first type is I, most often present in the human body.

Type II collagen is the form found in cartilage. This is the best collagen for joint health or to relieve symptoms of osteoarthritis. Type III collagen improves skin condition and prevents wrinkles.

There are also several collagen blends that include a mix of types that give you all of their benefits at once. A good example is collagen hydrolyzate, made from bovine collagen, rich in collagen types I and III.

Over time, continuous intake of hydrolyzed collagen may even provide a visible reduction in wrinkles and sagging skin. Recently, evidence has emerged to suggest that hydrolyzed collagen may also support athlete recovery, bone structure, and joint health.

Does collagen help with weight loss?

There is little research directly linking collagen to weight loss. However, because collagen is a type of protein, many experts suggest that it may aid weight loss. Although much more research is needed, the following benefits of collagen as a protein may help you lose weight.

Protein and weight loss

First, it’s important to determine how protein helps you lose weight. According to research, protein increases satiety and satiety. As a result, you will eat less.

Protein also increases muscle mass.

The body uses more energy with more muscle because muscles burn more calories at rest, resulting in an overall increase in total caloric expenditure for the day. Finally, proteins have a stronger thermic effect, the largest thermic effect of any macronutrient. This means that your body spends more energy digesting proteins than carbohydrates and fats.

Collagen and satiety

Although collagen is a protein, it is not a typical source of protein. First, it is unusually high in three types of amino acids and relatively low in others. Additionally, this double study of whey protein and collagen supplementation found that those who took collagen gained weight faster. Researchers believe this may be because collagen lacks tryptophan and BCAAs, which are associated with satiety in whey protein. Like all other proteins, collagen is filling, which helps reduce hunger pangs.

Collagen and muscle growth

As mentioned, building muscle mass can lead to weight loss. Collagen is the main structural protein of muscles, so taking it can increase muscle mass, which will lead to weight loss. In this study, participants who took collagen supplements during exercise had greater muscle mass gains than those who did not.