Does collagen make you gain weight?

Your body needs collagen — a vital, naturally occurring protein — to keep your skin, muscles, bones, tendons, and organs strong and healthy. As you get older, collagen production naturally drops, which is why many people turn to supplements. But before taking them, you might be wondering: Does collagen make you gain weight?

Many people take hydrolyzed collagen, also known as collagen peptide supplements, for different reasons, ranging from promoting more youthful-looking and -feeling skin and hair to improving joint health. Regardless of why you’re taking collagen supplements, here’s what you need to know about whether collagen makes you gain weight, if it can help with weight loss, and more. 

Collagen in and of itself does not make you gain weight. If your overall calorie intake and activity level stay the same, collagen supplementation alone is unlikely to change your weight. However, because collagen supplements contain calories, adding them to your diet without adjusting for those calories could contribute to weight gain. 

Some mouse studies suggest that very high collagen intake may lead to weight gain, but these results do not necessarily apply to humans. To date, no human studies have shown that collagen supplements directly cause weight gain.

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Collagen can potentially play a role in your weight loss journey, but it is not a magic bullet that will help you shed pounds without making other healthy lifestyle changes. 

There are a few ways collagen may theoretically support weight management, including: 

• Promoting feelings of fullness: Protein in general supports satiety, or feelings of fullness. High protein intake can support weight loss by helping you stay fuller for longer. Some research suggests that collagen supplementation can help promote satiety, which may, in turn, help with weight management if you are consuming fewer calories than you were before. 

• Lowering body fat: Some small studies have shown that collagen supplementation — alongside physical activity like strength/resistance training — can lower body fat. However, it is very unlikely that collagen supplementation alone, without any diet or exercise changes, would result in decreased body fat.

• Enhancing muscle mass: Building muscle is important for weight loss and weight maintenance. When you have more muscle, you can burn more calories even at rest. Research suggests that collagen supplementation — again, along with resistance exercise — can help enhance your muscle mass. So if you are pairing collagen intake with increased resistance training, it could lead to improved body composition in the long run.

• Improving joint health: Since collagen is key to joint health, collagen supplementation may support this. If you’re struggling with joint pain or other joint issues, collagen may help counteract these effects and support your return to an effective workout routine, ultimately aiding in weight management. For example, research suggests that collagen supplements can reduce joint pain and improve joint function in people with osteoarthritis. This can make it easier for these individuals to maintain an active lifestyle. If in doubt, consult your healthcare provider before making any changes to your routine.

Collagen supplements are typically derived from collagen found in animals, and usually contain hydrolyzed collagen, also known as collagen peptides. This form of collagen is easier for your body to absorb. 

Common sources of collagen in supplements are: 

• Bovine (cows)

• Marine (fish)

• Porcine (pigs)

• Chicken

There are five main types of collagen, and each of these different animals have higher levels of different types of collagen. For example, marine collagen is rich in collagen type I, whereas porcine and bovine collagen are richer in collagen type III. Supplement packaging often lets you know the animal source of the collagen and the type of collagen (I, II, III, IV, or V). 

To accommodate vegetarians and vegans, some plant-based collagen supplements have come on the market. However, these are not a true source of collagen; rather, they stimulate the production of collagen in your body. 

Depending on your personal preferences, you can choose the supplement form that’s best for you, whether that’s pills, gummies, or a powder or liquid that you can add to drinks, like coffee or smoothies.

Regardless of the form you take it in, it’s important to keep in mind that the United States Food and Drug Administration (FDA) does not regulate any supplements. Look for supplements that are third-party tested and ask a healthcare provider if they have any recommendations for what type you should take, if at all.

Yes, collagen supplements are generally considered safe. Various scientific reviews examining oral collagen supplementation found that collagen from trusted sources appears safe to take, both short-term and long-term, without negative side effects. 

Again, remember that supplements aren’t FDA-regulated, and you should still check with your healthcare provider to make sure collagen supplementation is safe for you. You should also opt for supplements that are third-party tested from trusted sources for safety.

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So, can collagen make you gain weight? It’s unlikely, unless it is consumed in excess and contributes to an overall caloric surplus in your diet.

Collagen is not a definitive cause of weight gain or loss, but it could indirectly support weight management by helping you feel fuller, retain muscle, and stay active. Most weight loss plans should include a healthy, high-protein, balanced diet and regular exercise for the best results. If in doubt, speak to your healthcare provider for individual recommendations. 

• Collagen does not directly cause weight gain or weight loss any more than other parts of your diet. However, it does contain calories, so it’s important to keep that in mind.

• If you want to lose weight, collagen may help support weight loss by making you feel fuller for longer, reducing body fat, and improving muscle mass, when used along with healthy lifestyle changes, including muscle-building exercise. 

• The collagen peptides found in supplements usually come from animal sources such as cows, pigs, fish, and chicken. Vegan collagen supplements do not contain actual collagen but may encourage the production of collagen in the body.

• Collagen supplements are generally considered safe, but you should check with a healthcare provider before starting any new supplements.

• No weight loss supplement is a magic bullet.