Collagen peptides powder has consistently been gaining in popularity and you may be wondering… Can collagen help me lose weight?
Maybe you have been taking collagen supplements for a while, or maybe you are considering the idea. Or, maybe you find yourself looking to make improvements to your diet and wonder if collagen can help!
If so…then keep reading!
Regardless of which category you fall, we will go through why you may want to consider taking collagen peptides while trying to manage your weight and health, what (if any) risks there may be, sources of collagen, and some reputable brands to consider.
What is Collagen?
Collagen is a type of protein that is naturally found in the human body. It is a major component in bones, muscles, skin, and cartilage. Collagen helps with creating structure in skin and bones as well as skin elasticity.
Sources of Collagen
Collagen can be found in many natural sources. Collagen itself is only found in animal products, however, the precursors to (or what is needed to create) natural collagen production can be found in many animal and plant sources.
For example, bone broth, chicken, red meats, fish with skin and bones, and gelatin all contain collagen. It is not surprising that the richest source of collagen are specifically found in the tougher forms of the meats where all the connective tissues are found. Therefore, if you have a very lean piece of steak, it will contain less collagen than a tougher piece that may usually be used in a stew or pot roast. Similarly, if you eat the skin of the fish you will getting a richer source of collagen than if all the skin is removed.
Foods containing zinc and vitamin C help boost your body’s natural production of collagen. So, even though a specific food high in zinc and vitamin C may not contain collagen, you may see some of the same benefits. Some foods naturally high in zinc include oysters, pork, lamb, beef, chicken, pumpkin seeds, cashews, almonds, chickpeas, or beans. While some foods high in vitamin C include citrus fruits, peppers, berries, broccoli, or kale.
Natural vs. Supplement
There are always pros and cons when it comes to consuming the food form vs. the supplement form of any vitamin, mineral, nutrient etc.
Due to the natural bioavailability (how well your body is able to absorb and use the nutrient) of most nutrients in food, it may typically be a better choice to consume the food form. However, there may be times when mixing collagen peptides powder is easier or more available than some food sources of collagen.
You may or may not be aware that the supplement industry is not regulated. Therefore, it is difficult to know for sure what is actually in the supplements you are buying and consuming. So, it is important to choose wisely when selecting a specific brand of collagen peptides powder.
Benefits of Collagen
Consuming collagen peptides can have many benefits. The popularity of youth preservation in today’s world has sparked the interest of many people for collagen consumption and supplementation.
A few benefits include:
- Reducing formation of wrinkles
- Increased skin elasticity
- Skin hydration
- Reduced joint pain
- Improve heart health
- Strengthened hair and nails
Sometimes life may get too busy and we rely on quick, easy meals and snacks. Adding a supplement of collagen to your smoothie, coffee, tea, or soup can be an easy way to see some of the benefits of collagen and meet your protein requirements. Additionally, the extra protein can help balance out any carbohydrate intake to help stabilize blood sugar levels. Keeping blood sugar stable can help promote weight loss.
Collagen Peptides for Weight Loss: Is it safe?
Overall because collagen is widely found in sources of food and is naturally formed in our own bodies, it is considered safe to consume. Of course, caution should always be observed when starting any new diet or supplement regimen. There may be sometimes when additional protein may not be recommended for people, so it is important to consult your own physician or dietitian to be sure adding collagen peptides powder to your diet plan is appropriate.
However, if you decide to supplement your diet with collagen peptides while pregnant, it is recommended to avoid marine derived collagen. This is because of the potential for high levels of mercury. Instead, look for ones that are bovine derived. This means they are deriving the collagen from meat sources.
Known Risks
There are currently no known risks associated with consuming collagen in its natural form or from supplements. Additional protein may not be recommended for people with compromised kidney functioning.
Reputable Brands
The supplement industry is booming. Store aisles are filled and the internet is exploding with companies selling all different kinds of supplements. So, it can get very confusing to know or to figure out what to buy when looking to purchase a collagen supplement.
Very Well Health put together a list of some of the best collagen supplements to help narrow down your search.
Should I Start Taking Collagen?
Ultimately that decision is up to you (and your doctor!). Taking collagen peptides may give you many benefits with very little risks. Speak to your doctor or your Registered Dietitian to analyze your specific situation to see if this is something that may benefit you!
All in all, collagen is the most abundant protein in the human body. And, there may be many benefits from consuming collagen – either through food sources or from supplements.
Whether you are already taking collagen or interested in some of the benefits to help manage weight, the good news is that collagen peptide supplements are generally thought to be safe!
Of course just make sure you let your doctor know your plan before you start!
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This article is meant for information purposes only. When deciding to start a new diet or supplement regimen, it is recommended to discuss with your doctor first!