Nearly one-third of the UK population is overweight, a health issue that affects roughly 30% of women and 28% of men. No matter what the internet says: there is no quick fix.
There are lots of factors behind the high percentages of overweight adults and children. Lower rates of physical activity and an unbalanced diet are two of the major causes.
Moving around more and eating less are the best ways to shift any unwanted pounds and keep them off, but the health and wellness industry can help the process too.
Collagen might feel like a bit of a beauty buzzword but this clever protein punches above its weight when it comes to boosting muscle mass and suppressing appetite.
In this blog we’re going to take a closer look at taking collagen for weight loss, and what our plant-based supplement can do to help you win the battle of the bulge.
What is collagen?
Collagen is the most abundant protein in the human body. Of the 28 different forms scientists have identified to date, around 90% is called Type I.
It is found in many places, including our skin, bones, tendons and ligaments. The other 10% includes four other main types of collagen, which are present in our joint cartilage, muscles, arteries and hair.
Collagen is a structural protein with a triple helix form. This makes it very strong, and the ideal support framework for our bones, muscles and skin.
Our bodies produce collagen naturally by combining the amino acids glycine, proline and hydroxyproline with manganese, vitamin C, zinc and copper.
The decline in collagen output
The rate of collagen production begins to decline by around 1% per year from the age of about 30, dropping more sharply a decade later.
Lifestyle factors, such as smoking, drinking too much alcohol and eating too much refined sugar can also reduce our collagen output.
This can have a significant impact on our bodies.
Among the visible effects are fine lines and wrinkles appearing on our faces and sagging skin, as hydration levels drop.
What happens inside our bodies can be even more debilitating. Reduced levels of collagen can leave our muscles feeling weaker and our bones at greater risk of crumbling.
We can experience more joint pain and find it harder to recover from exercise. Wounds or healing after exercise can take longer, making us less inclined to move around.
It can be the tip of a very tricky iceberg. Luckily, we can boost our intake of collagen in two ways.
Collagen-rich foods
Everyone knows that a balanced, healthy diet can help with weight management. But did you know that increasing our protein intake can also help boost collagen levels?
There are lots of foods that can help do this, from bone broth and chicken skin, to leafy greens, eggs, dairy and beans.
Many of the foods featured in a high-protein diet also contain the building blocks necessary for collagen production.
For example, our body can extract the amino acid proline from egg whites, dairy, cabbage, mushrooms or asparagus. Pork and chicken skin are excellent sources of the glycine amino acid.
Citrus fruits are packed with vitamin C, while chickpeas, lentils and beans are great for zinc, and you can boost your copper levels with sesame seeds or liver.
Don’t worry if your diet or lifestyle restricts the number of these foods you can eat. There is another way to elevate your collagen levels.
Collagen supplements
The health and beauty industry is awash with dietary supplements offering a wide range of wellness benefits.
Collagen supplements, such as our plant-based liquid supplement, are a relatively recent addition but they have definitely been a resounding hit.
A large proportion of collagen supplements on the market come from either animal or marine sources, and contain what are known as hydrolysed collagen peptides.
These are tiny fragments of collagen that our bodies can absorb and break down into the component ingredients needed to produce it naturally.
It’s worth knowing that both animal and marine collagen peptide supplementation is similar but not precisely the same as human collagen.
Our vegan-friendly liquid supplement does not contain collagen peptides, because it’s not actually collagen at all.
It contains VeCollal®, a scientifically formulated collagen alternative that is a 100% match for human Type I collagen.
But how does it help overweight adults who want to lose weight?
The benefits of collagen for weight loss
It’s important to make one thing very clear: there is zero scientific evidence that taking collagen supplements has a direct impact on weight loss.
However, taking collagen supplements like our plant-based collagen can have some significant benefits when combined with regular exercise and a balanced diet.
Helps people feel fuller for longer
Just like apps, there really is a hormone for everything. When it comes to feeling full, the one we need a little more of is called ghrelin.
Research has shown that protein activates the release of this satiety hormone, helping people trying to lose weight to reduce their food intake, from snacking to meal sizes.
Collagen is, as we know, a structural protein, but even products that are similar to it can help with weight loss.
A 2009 study in the Journal of Nutrition revealed that gelatin, a form of partially hydrolysed collagen, was 44% more filling than the single protein casein found in milk.
As a result, people who took a gelatin dietary supplement consumed 20% less calories.
If you are interested in losing weight, adding our plant-based collagen supplement to your daily routine could help you eat less between meals.
Boosts muscle mass and cuts fat
It’s a little-known fact that resting muscle tissue still burns around 12 calories per kilogram per day, compared to just four for fat mass.
That’s because muscle is metabolically active: the more of this lean mass that you have, the more calories your body will use as fuel. We all know that to lose weight, we need to use more calories than we consume.
As well as helping us cut down on snacking by making us feel fuller for longer, collagen supplements also have another effect on our bodies.
Collagen is present in almost every part of us, including our connective tissues and muscles. Both can benefit from oral collagen supplementation, as the structural protein restores muscle mass and supports bone health.
A trial involving older men with sarcopenia (a loss of lean muscle and strength), middle-aged, untrained men and premenopausal women, yielded some extremely interesting results.
They took 15 grams of specific bioactive collagen peptides per day and did resistance training, boosting their muscle mass while also reducing fat levels. So far, so good.
However, these researchers concluded that taking 15 grams of collagen per day had a “beneficial effect on body fat reduction” among adults aged 50 and over, even without physical activity.
According to these results, taking collagen supplements can help people lose weight while enhancing lean muscle strength and muscle growth.
Eases joint pain to help lose weight
One of the biggest obstacles to being able to lose weight is the pressure it puts on their joints. Even people who regularly do physical activity can have problems with their hips and knees.
The collagen protein is a key component of our connective tissue and the cartilage in our joints.
When our natural levels drop, we often experience more hip and knee joint pain and inflammation, making it far less comfortable to exercise, so our body weight goes up.
A vicious circle then begins: lower levels of physical activity means more weight gain and body fat, putting increased pressure on our joints.
Science once again proves that boosting our collagen intake can help when it comes to weight loss.
This study found that people who took 5 grams of bioactive collagen peptides per day over 12 weeks had “significantly” reduced pain levels, enabling them to be more physically mobile.
Hinders fat cell development
It is a sad fact that reducing body fat does not eliminate fat cells altogether. The number you have in your body will never decrease but losing weight does shrink them.
However, collagen can be useful in preventing new fat cells developing and reducing the accumulation of fat within existing cells.
In a groundbreaking trial, researchers gave 20 grams of collagen derived from skate skin to participants over 12 weeks, with no additional exercise.
They wanted to determine whether this form of marine collagen was a possible solution to health problems related to obesity in humans.
Although the researchers said their results showed a “significant change” in body fat percentage, they also added further study was needed.
Other benefits of collagen peptides
Collagen peptides can have a significant impact on body fat for people trying to lose weight, but the benefits don’t end there.
Collagen supplementation has also been shown to benefit gut health and ensure our arteries stay flexible; keeping our blood pressure low and boosting heart health.
This abundant protein helps protect blood vessel walls, increase skeletal muscle and strengthen every connective tissue in our bodies.
As if all that wasn’t impressive enough for one sachet a day, our plant-based supplement can also make you feel pretty good about what you see in the mirror too.
Skin health
The triple helix formation of collagen brings strength to our muscle mass and bones, but it also has a supporting role to play in our skin.
It helps plump out the layers, while retaining water, increasing hydration and boosting our skin elasticity. Collagen can also help encourage the formation of new skin cells.
The result is firmer, smoother younger-looking skin, with fewer fine lines and wrinkles. Even better, it’s not just your face that benefits from an increased collagen protein intake.
Hair health
The skin on your head also gets a boost too. Increased hydration to your scalp enables it to hold onto the roots of your hair follicles, reducing hair loss and thinning.
Our plant-based collagen supplement also hydrates your hair too, leaving it thicker and healthier looking.
Nail health
When our bodies start to produce less collagen naturally, the impact is felt everywhere: even by our nails.
The reduced hydration can lead to them flaking and becoming brittle. It’s only impractical but also, for anyone who takes pride in having nice nails, it can dent our self-confidence.
Boosting your collagen consumption can benefit your nails too. The protein strengthens your nails, hydrating them at the same time. For some people, collagen supplements can also increase their hair and nail growth.
Collagen quantities and side effects
Currently, there are no restrictions on how much collagen people can take on a daily basis, whether it’s to help with weight loss or other reasons.
Recommendations vary from 2 grams to 40 grams, but the amount of collagen peptide supplement you need depends on why you are taking it in the first place.
Someone looking to enhance their skin elasticity will likely need a lower dose than a person seeking help to lose weight.
Our 30ml sachets contain a generous 25 grams of the VeCollal® amino acids, as well as 30 grams of soluble fibre.
It’s also tempting to think something that sounds this good must have a lot of health warnings, but side-effects linked to specific collagen peptides are very rare.
Experts have said that taking large quantities for a long time could lead to gastrointestinal issues.
It is always wise to consult with your doctor before starting a weight management programme. You should also get in touch with them if you have any problems with collagen supplements.
Try our plant-based collagen
Collagen plays an important role in our body health and science has proved that increasing our intake of this important protein can help with weight loss.
Whatever your body weight, there’s no better time to try our plant-based liquid supplement.
Our offers include a 14-day subscription. Sign up and you will receive sachets of our delicious liquid supplement every two weeks, plus a free jute bag.
Find all the details here.
Questions or queries? Get in touch
If you want to ask us anything about our plant-based collagen supplementation, or any of the other vegan-friendly products in the Arella range that aren’t covered by our FAQs, drop us a line.
You can email us at info@arella-beauty.co.uk, telephone 03303 209 190, or fill in this contact form and we’ll get back to you straight away.
