Established in Scientific Analyses
For many, maintaining a healthy weight is a lifelong struggle and can get harder as we grow older. In fact, statistics show that over 70% of American adults are overweight, and half of those adults are obese. Ongoing research about collagen, shows that collagen supplementation collagen can help us in the fight against obesity and help you control your weight.
The glycine found in collagen (mentioned under SPORTS NUTRITION) aids in the formation of muscle by converting glucose into energy. Having more lean muscle tissue raises your metabolism because muscle burns more calories than fat which helps turn your body into a fat-burning machine, even when you’re at rest.
Collagen also helps curb your appetite. The purified, high-protein content of Hydrolyzed Collagen is known to be an effective, natural appetite suppressant, in which many clinical studies have proven the satiating effect (the feeling of being full/satisfied) to promote weight loss, and found participants had an increase in the satiety hormone. (1)
In fact, research has shown collagen protein peptides are even more satiating than other protein types. One clinical trial found collagen to be 40% more filling than the same quantity of whey, casein, or soy, and individuals consumed 20% less at their next meal after collagen consumption than individuals who consumed other types of protein. (2)
Furthermore, another study demonstrated the improved satiating effect of collagen peptides on humans, in comparison to other proteins. The study showed that collagen peptides are 30 to 50% more satiating than casein, soy or whey. (3)
(1) Rubio IG, Castro G, Zanini AC, Medeiros-Neto G. Oral Ingestion of a Hydrolyzed Gelatin Meal in Subjects with Normal Weight and in Obese Patients: Postprandial Effect on Circulating Gut Peptides, Glucose and Insulin. Eat Weight Disord. 2008 Mar;13(1):48-53.
(2) Hays, MP, H. Kim, et al. “Effects of Whey and Fortified Collagen Hydrolysate Protein Supplements on Nitrogen Balance and Body Composition in Older Women.” National Center for Biotechnology Information. U.S. National Library of Medicine, June 2009.
(3) Veldhorst, M. A. et al., 2009, A breakfast with alpha-lactalbumin, gelatin, or gelatin TRP lowers energy intake at lunch compared with a breakfast with casein, soy, whey, or whey-GMP. Clinical Nutrition, 28(2), 147-155 .
Unfortunately, the amount of collagen in your body decreases due to ageing and repeated movement. As such, your risk of developing degenerative joint disorders such as osteoarthritis increases (1). Collagen supplementation helps stimulates cartilage growth, improve symptoms of osteoarthritis and relieves joint inflammation and pain by maintaining the integrity of your cartilage (1, 2)
In another study, adults who took 2 grams of collagen daily for 70 days had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it. (3)
As collagen in your body deteriorates as you age, bone mass does too. This could lead to conditions such as osteoporosis, which is characterized by low bone density and linked with a higher risk of bone fractures. (4) Studies have shown that taking collagen supplements help inhibit the bone breakdown that leads to osteoporosis. (1,5)
In one study, postmenopausal women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months. By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium. (6)
Another study found similar results in 66 Postmenopausal women who took 5 grams of collagen daily for 12 months. The women who took the collagen had an increase of up to 7% in their bone mineral density (BMD), compared to women who did not consume collagen. (7) BMD is a measure of the amount of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis.
(1) Porfírio, Elisângela & Fanaro, Gustavo. (2016). Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira de Geriatria e Gerontologia. 19. 153-164. 10.1590/1809-9823.2016.14145.
(2) Bello, Alfonso E. and Steffen Oesser. “Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature.” Current medical research and opinion 22 11 (2006): 2221-32 .
(3) Schauss, Alexander & Stenehjem, Jerome & Park, Joosang & Endres, John & Clewell, Amy. (2012). Effect of the Novel Low Molecular Weight Hydrolyzed Chicken Sternal Cartilage Extract, BioCell Collagen, on Improving Osteoarthritis-Related Symptoms: A Randomized, Double-Blind, Placebo-Controlled Trial. Journal of agricultural and food chemistry. 60. 4096-101. 10.1021/jf205295u.
(6) Elam, Marcus & Johnson, Sarah & Hooshmand, Shirin & Feresin, Rafaela & Payton, Mark & Jennifer, Gu & Arjmandi, Bahram. (2014). A Calcium-Collagen Chelate Dietary Supplement Attenuates Bone Loss in Postmenopausal Women with Osteopenia: A Randomized Controlled Trial. Journal of Medicinal Food. 18. 10.1089/jmf.2014.0100.
(7) König, Daniel & Oesser, Steffen & Scharla, Stephan & Zdzieblik, Denise & Gollhofer, Albert. (2018). Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients. 10. 97. 10.3390/nu10010097.
The unique structural properties and amino acid profile of collagen aids in reducing gut inflammation, healing stomach ulcers, supports digestion, and regulates stomach acid secretion. Scientific studies have also shown collagen production to be an essential biological process in repairing the intestinal lining.
Collagen supplementation is key to providing relief for digestive diseases. Studies have found lower levels of collagen in individuals with digestive imbalances. In fact, there is a direct association between inflammatory bowel disease and diminished serum collagen levels. (1) Glutamine (an amino acid in collagen), has been identified as the key amino acid for inhibiting inflammation of the gut wall and healing leaky gut syndrome. It has also been linked to preventing inflammation and oxidative stress associated with the connective tissue of the intestinal lining. (2)
Glycine and Proline, the two main amino acids in CUP-O Collagen, may help heal the stomach lining and prevent stress-induced ulcers. Studies have identified glycine as an effective inhibitor of stomach ulcers due to its ability to prevent harmful gastric secretions in the stomach lining. (3)
Collagen also improves digestive health by supporting the breakdown and transportation of food in the intestines. Collagen is a hydrophilic molecule, meaning it surrounds itself with water and stomach acid as it moves through the GI tract, which supports the breakdown of other proteins and carbohydrates in the intestines. By holding water in the intestine, collagen also helps move food through the GI tract more effectively.
Furthermore, studies have found collagen to regulate the secretion of gastric fluids by guaranteeing enough acid for proper digestion. Collagen protein also protects against excess of gastric fluids, which can lead to heartburn, stomach ulcers, and other painful digestive problems caused from an overly acidic environment. (4)
Lastly, when there is damage or inflammation to the intestinal lining, new smooth muscle cells are made to heal the stomach lining and the intestinal wall. Scientists have identified collagen synthesis as an important factor in the process of restoring and healing the intestinal lining, and found that collagen production in the intestine is greatest when smooth muscle cells are being generated during recovery. These findings suggest that collagen production by human intestinal smooth muscle cells has a role in the repair of the gastrointestinal tract. (5)
(2) Lin, M. L-Glutamate Supplementation Improves Small Intestinal Architecture and Enhances the Expressions of Jejunal Mucosa Amino Acid Receptors and Transporters in Weaning Piglets.National Center for Biotechnology Information. U.S. National Library of Medicine.