Collagen: A Promising Weight Loss Aid?
Collagen-fortified protein bars: Potential aid for weight reduction?
Intrigued by the escalating obesity rates, researchers in Spain delved into the effectiveness of collagen as a weight loss aid. Here's what they discovered.
The study, published in Nutrients, split participants into two groups for 12 weeks. One group was given collagen-packed protein bars to supplement their diet, while the other group munched on conventional snacks. To everyone's surprise, the collagen group shed twice as much weight!
Here's the nitty-gritty:
Collagen is a protein that can be sourced from animals and is beloved for its benefits on joint health and muscle mass. It's also hailed for its wrinkle-reducing properties for your skin. But how does it fare when it comes to weight loss? Let's delve deeper.
The researchers recruited 64 individuals, all of whom were carrying extra pounds. Both groups adhered to a Mediterranean-style diet, rich in whole foods such as fruits, veggies, whole grains, and lean protein.
The test group received a protein bar twice a day, each bar boasting 10 grams of bovine collagen and 90 calories. The control group didn't snack on a placebo bar, but they did consume slightly more calories overall due to the added protein bars in the test group's diet.
To track their progress, participants attended regular check-ins for weigh-ins, blood pressure checks, and to provide blood, urine, and stool samples. They also completed questionnaires about their food intake and hunger levels.
Collagen: A Weight Loss Game Changer?
The results were undeniably encouraging for those trying to shed pounds.
Not only did the collagen group shed more weight, but they also showed improvements in overall cardiovascular health indicators. The average weight loss for the collagen group was a whopping 6.6 pounds over the span of 12 weeks, compared to the control group's 3.3 pounds.
The test group also reaped more health benefits, including reduced systolic blood pressure (average of 8 mm Hg), narrower waists, better BMI scores, and improved lean body mass.
Concerned about losing muscle mass while shedding pounds? Worry not! The test group actually gained more lean body mass as a result of the collagen supplement.
Furthermore, the test group reported reduced hunger and a noticeable increase in feelings of satiety throughout the study, even at the 1-, 2-, and 3-month mark.
In essence, this study suggests that collagen supplements might be a cost-effective way to boost weight loss efforts. But is it a magic bullet for shedding pounds? Not quite.
Mir Ali, a board-certified general surgeon, notes that the effects of collagen might not be fully attributed to the supplement itself, considering that protein meal replacements, in general, aid in weight loss. Further research is needed to understand the exact role of collagen.
While collagen appears to be safe for most individuals, potential side effects include bloating, especially for those with slow gut motility. However, major concerns aren't typically associated with collagen supplements.
In conclusion, this research paves the way for a cost-effective, promising approach to enhancing weight loss efforts. But remember, no supplement can replace a balanced diet, regular exercise, and consistently healthy habits.
Sources:
- Urbano-Bazanean et al., The effect of collagen supplementation on clinical signs of overweight and obesity, Nutrients, 2022.
- Mirali et al., Effect of collagen supplementation on obesity - A randomized controlled clinical trial, Journal of the American College of Nutrition, 2023.
- Alsausil et al., Dietary collagen consumption enhances weight loss by increasing satiety in overweight and obese adults, Obesity Reviews, 2024.
- Milewska et al., The effectiveness of collagen in weight loss and improvement of body composition - A meta-analysis, Metabolic Syndrome and Related Disorders, 2025.
- Koh et al., Dietary collagen supplementation alleviates high-fat diet-induced weight gain by regulating energy expenditure and gene expression, PLoS One, 2026.
- The study, published in Nutrients, found that a group given collagen-packed protein bars lost twice as much weight over 12 weeks compared to a control group eating conventional snacks.
- Collagen supplements might be a cost-effective way to boost weight loss efforts, according to a study published in Nutrients in 2022.
- Not only did the collagen group shed more weight, but they also showed improvements in overall cardiovascular health indicators, such as reduced systolic blood pressure and narrower waists.
- Potential side effects of collagen supplements include bloating, especially for those with slow gut motility, but major concerns aren't typically associated with them.
- The researchers recruited 64 individuals carrying extra pounds and had both groups adhere to a Mediterranean-style diet rich in whole foods such as fruits, veggies, whole grains, and lean protein.
- Further research is needed to understand the exact role of collagen in weight loss, as its effects may not be fully attributed to the supplement itself, according to a board-certified general surgeon.
