Collagen is popular for its benefits to skin and joints. But one question often comes up: can it cause weight gain? We answer this question directly to help you make the right choice.
What is collagen?
It is the most abundant protein in the body , essential for tissue structure.
Collagen is present in the skin, muscles, tendons and joints. It structures the body and represents up to 35% of all our proteins.
Types I, II, and III are the most common . Type I supports the skin and bones, type II is associated with the joints, and type III helps with tissue regeneration.
As we age, our collagen production decreases . Hence the benefit of supplementation, especially after age 30 or in the case of a diet low in animal products.
Does collagen cause weight gain?
No, unless consumed with excess calories. It may even promote weight loss.
Taken on its own, collagen does not provide fats or sugars . It contains only proteins, with no direct effect on fat mass gain.
It can even reduce appetite thanks to its glycine content, an amino acid that promotes satiety and improves digestion.
Beware of collagen drinks that are too sweet or enriched with fats: they distort the effects and can cause weight gain linked to excess calories.
Does collagen help with weight loss?
It supports metabolism , helps preserve muscle mass and promotes better fat burning.
Collagen stimulates metabolism by supporting lean mass, which naturally increases energy expenditure at rest.
Studies suggest that collagen supplementation, combined with exercise, reduces fat mass and improves body composition.
If you follow a balanced diet, collagen can effectively support your weight loss goals .
Collagen and muscle strengthening
Collagen supports muscle growth, especially in older people or those undergoing rehabilitation.
Taken in conjunction with weight training, collagen improves recovery , muscle tone and strength.
A study conducted on 53 men showed a significant improvement in their muscle mass and a reduction in fat after 12 weeks of collagen and exercise.
It's not a miracle protein , but it complements a more traditional protein intake (whey, eggs, etc.) very well.
Collagen and digestion
It could strengthen the intestinal lining and reduce digestive problems.
Collagen may improve intestinal permeability, particularly in people with IBD. This remains to be confirmed in healthy individuals.
A healthier gut promotes better digestion and therefore better weight management. Less digestive inflammation means better nutrient absorption.
Human studies are still limited, but the initial results are promising.
Natural collagen in food
It is found mainly in animal products (skin, bones, cartilage). Vegan diets are often deficient in it.
Bone broth, fish skin, and poultry skin are rich in collagen. But these parts are often neglected in our modern diet.
Vegetarians or vegans may have a deficiency. In this case, supplements based on marine or bovine collagen peptides are recommended.
Hydrolyzed supplements are well absorbed and act quickly.
Are there any side effects?
Generally well tolerated. Digestive problems are rare and temporary.
Some users report bloating, diarrhea, reflux, or gas. These effects often appear at the beginning of treatment.
Reduce the dose if you experience discomfort. Start with 5 g/day and then increase gradually.
Collagen allergies are very rare, but possible if you are sensitive to fish or beef (depending on the source).
Key points to remember
Collagen does not cause weight gain . It can even support your weight loss efforts by supporting your muscles and regulating your appetite.
However, be mindful of the form you choose : avoid sugary drinks or fortified snacks. Opt instead for pure powders or well-dosed capsules.
Collagen is an excellent supplement if you want to take care of your skin, joints and figure.
FAQ – Collagen and weight
Does collagen cause weight gain?
No, collagen does not contain fats or sugars. It does not promote fat gain if consumed correctly.
Does collagen help with weight loss?
Collagen can support weight loss by improving satiety, protecting muscles and boosting metabolism, especially if you exercise.
What dose of collagen is needed to avoid gaining weight?
A standard dose of 5 to 10 g per day is sufficient. Avoid highly fortified snacks that are too high in calories or sugar, as these negate the benefits.
What time of day should I take collagen?
Take it in the morning on an empty stomach or after exercise to optimize tissue synthesis and benefit from its effects on metabolism.
Is it safe to take collagen while on a diet?
Yes, it's even recommended. It helps maintain muscle mass during weight loss and supports skin tone.
