Can collagen supplements make you fat?

Collagen supplements have become a wellness staple, praised for their ability to improve skin, strengthen hair, and support joint health. You’ll find them in powders, pills, and even added to coffee creamers and snack bars. But as with any popular supplement, questions and myths arise. One common concern is whether adding collagen to your daily routine could lead to unwanted weight gain.

This article will explore the relationship between collagen, metabolism, and body weight. We'll look at the science, consult expert opinions, and analyse what's really inside your supplement tub. By the end, you'll have a clear, evidence-based answer to the question: can collagen make you fat?

What exactly is collagen?

Before we can understand its effect on weight, it’s important to know what collagen is. Collagen is the most abundant protein in the human body, making up about 30% of our total protein content. It’s a vital structural component of skin, bones, muscles, tendons, and other connective tissues. Think of it as the "glue" that holds your body together.

Our bodies naturally produce collagen, but production starts to decline in our mid-to-late twenties. This decrease contributes to common signs of ageing, like wrinkles and joint pain.

Collagen supplements are typically derived from animal sources—like bovine (cow) hide or marine (fish) scales—and are hydrolysed. This means the large protein molecules are broken down into smaller peptides, making them easier for the body to absorb and use.

A look at collagen and calories

When considering weight gain, calories are a crucial part of the conversation. Any food or supplement containing calories has the potential to contribute to weight gain if it pushes your total daily energy intake above what your body burns.

Collagen is a protein, and like all proteins, it contains calories. On average, one gram of protein provides about 4 calories. A standard serving of a collagen peptide supplement is usually between 10 to 20 grams, which translates to approximately 40 to 80 calories.

For most people, adding 40-80 calories to their daily diet is unlikely to cause significant weight gain, especially if they lead an active lifestyle or are mindful of their overall calorie intake. You could easily burn these calories with a brisk 10-minute walk. The key is to be aware that collagen supplements are not calorie-free and should be factored into your daily energy budget.

Does collagen increase muscle mass?

Another piece of the puzzle is collagen's effect on muscle. While it isn't a complete protein (it lacks the essential amino acid tryptophan), it is rich in other amino acids like glycine, proline, and arginine, which are important for muscle tissue.

So, how does this relate to weight? Muscle tissue is denser and weighs more than fat tissue. If collagen helps you build muscle, you might see the number on the scale go up. However, this is a positive form of weight gain that reflects an increase in lean body mass, not fat.

Several studies have shown promising results. A 2015 study published in the British Journal of Nutrition found that elderly men who combined resistance training with collagen peptide supplements saw a greater increase in muscle mass and strength compared to those who only did the training. Another study from 2019 on premenopausal women found similar results, showing that collagen supplementation alongside resistance training increased fat-free mass.

This suggests that collagen, when paired with exercise, could help shift your body composition towards more muscle and less fat—a desirable outcome for most people.

Collagen, appetite, and satiety

Could collagen help you manage your weight by controlling your appetite? Some evidence suggests it might. Protein is known to be the most satiating macronutrient, meaning it helps you feel fuller for longer compared to fats and carbohydrates.

Research indicates that collagen may be more filling than other types of protein powders like whey or casein. A small 2009 study compared the effects of different proteins on appetite. Participants who consumed a breakfast containing collagen reported feeling 40% more full and consumed 20% less food at their next meal than those who had consumed whey or soy protein.

If collagen helps you feel more satisfied after meals, you might naturally reduce your overall calorie intake, which could support weight loss or maintenance rather than gain.

Watch out for hidden ingredients

While pure collagen peptides are unlikely to cause fat gain, not all supplements are created equal. Many commercial collagen products contain added ingredients that can contribute to your daily calorie count and potentially lead to weight gain if consumed in excess.

Common additives to watch out for include:

• Sugars and sweeteners: Flavoured collagen powders often contain sugar, high-fructose corn syrup, or other sweeteners to improve their taste. These can add significant calories and spike your blood sugar.
• Fillers and creamers: Some collagen products, especially those marketed as coffee creamers or meal replacements, contain fillers, oils, or milk powders that increase the calorie density.
• Flavourings and other additives: While often minimal in calories, it's always wise to check the label for any unwanted extras.

Always read the nutrition label carefully. Opt for unflavoured, pure hydrolysed collagen peptide powders to avoid these hidden calorie sources. This gives you full control over what you're adding to your smoothies, coffee, or water.

Final verdict: Building a healthier you

So, can collagen make you fat? The evidence points to no. Pure collagen supplements are relatively low in calories and have been shown to support muscle growth and increase satiety, two factors that can actually help with weight management.

The idea that collagen causes weight gain is largely a myth. Weight gain is typically caused by consuming more calories than your body uses, and the modest calorie count in a serving of collagen is unlikely to be the culprit. If you do experience weight gain, it's more likely due to other factors, such as hidden sugars in your supplement or other dietary and lifestyle habits.

If your goal is to build muscle, the slight increase in weight you might see on the scale would be from lean mass, which is a positive change for your overall health and metabolism.

Choosing and using collagen wisely

If you decide to add collagen to your wellness routine, here are a few tips to ensure it supports your health goals:

1. Read the label: Choose a product with a short ingredient list. Ideally, it should only contain "hydrolysed collagen peptides."
2. Go unflavoured: Unflavoured powders are the most versatile and free from unwanted sugars and additives. You can easily mix them into both hot and cold liquids.
3. Combine with a healthy lifestyle: Supplements are just that—supplementary. For the best results, combine your collagen intake with a balanced diet rich in whole foods and a regular exercise routine that includes resistance training.
4. Listen to your body: Pay attention to how you feel. If you notice any unwanted changes, re-evaluate your supplement and overall diet.

By making informed choices, you can confidently enjoy the many benefits of collagen without worrying about your waistline.

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