Some research suggests that collagen peptides and protein powder may help with weight loss. However, they may not be suitable for everyone, and further research is necessary to establish suitable supplement dosages.
Collagen peptides are pieces of collagen protein that are small enough for the gut to absorb. People may take them to try and improve their skin and joint health.
Protein powders are derived from milk, eggs, or plants. People usually take protein powder to help build muscle and improve athletic performance.
Research suggests that protein powder and collagen peptides can assist with weight loss in people with overweight and obesity. However, further research is necessary to establish whether one is better at promoting weight loss.
The following sections outline some of this research:
Protein powder for weight loss
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After 14 weeks, participants following the high protein diet showed significantly greater reductions in the following:
- weight
- fat mass
- body fat percentage
- waist circumference
A small 2017 pilot study investigated the effects of low sugar, high protein, nutrient-rich shakes on weight loss and cardiometabolic risk factors in people with excess weight.
After 13 weeks, those receiving a lifestyle modification program and protein shakes showed greater decreases in the following:
- body mass
- fat mass
- total cholesterol
- LDL (bad) cholesterol
- cardiovascular disease risk
Collagen peptides for weight loss
There is comparatively little research into the effectiveness of collagen peptides to aid weight loss.
However, a
Of the 74 participants, the 37 people receiving the supplement showed a significant reduction in total body fat mass than the 37 individuals in a placebo group.
They also showed reductions in total body fat percentage compared with their baseline percentage at the start of the experiment.
The study authors concluded that collagen peptide supplementation had a beneficial effect on body fat reduction in older adults.
Most of the above studies investigating the effectiveness of protein powder or collagen peptides as a weight loss aid took place over 12 to 14 weeks.
However, the time it will take a person to achieve their desired weight may depend on multiple factors. Factors that can affect weight and weight loss include:
- diet and eating habits, including the amount someone eats and the time of day they eat
- accessibility to healthful foods, including affordability
- activity levels
- exercise frequency and intensity
- amount of regular sleep
- medications
- underlying health issues, such as:
Proteins break down into amino acids, which enable tissue growth and repair.
Protein powder
- promoting satiety
- increasing hunger-inhibiting hormones
- increasing energy expenditure
- helping prevent weight regain following weight loss
- aiding in muscle repair and recovery following exercise
Collagen
Collagen peptides are pieces of collagen that are
Most protein powders are made from a milk by-product called whey, though several other varieties are available. People may take whey protein to help
People may take collagen peptides for the following reasons:
- to improve skin hydration and elasticity
- to reduce the appearance of fine lines and wrinkles
- to improve cartilage structure and decrease joint pain
Collagen peptides and whey protein may not be suitable for everyone.
Collagen peptides
The
That said, researchers generally consider collagen peptides to be safe, with
There is not enough evidence to determine whether collagen peptides are suitable for people who are pregnant or breastfeeding, so a doctor may recommend avoiding collagen peptides during these times.
Protein powder
Whey protein is unsuitable for people with a cow’s milk allergy. Although it is safe for most adults, a
There is not enough evidence to determine whether whey protein is suitable for people who are pregnant or breastfeeding, so a doctor may recommend avoiding whey protein during these times.
People taking medications or supplements should talk with their doctor before taking collagen peptides or protein powder.
A doctor can advise whether it is safe to take these proteins and the most appropriate dose.
The
- make a specific plan, which may involve writing down intentions or goals
- exercise regularly
- ensure good nutrition
- aim to lose weight at a gradual, steady pace, such as around 1 to 2 pounds per week
- get enough sleep
- keep a food journal
- set realistic, specific, and forgiving goals
- seek information and support
Can someone take collagen peptides and protein powder together?
To date, no clinical research studies have investigated the effects of taking collagen peptides and protein powder together.
However, people should note that both supplements are forms of protein. They may want to consult a doctor or nutritionist to make sure they consume a safe and optimal amount of protein.
Can someone substitute collagen for protein powder in baking?
Whether or not someone can substitute collagen peptides for protein powder may depend on the recipe they follow.
Some recipes state that collagen powder and protein powder have different textures and are not interchangeable when baking. However, others may report success when substituting collagen powder for protein powder.
Which is better: collagen peptides or protein powder?
There is currently not enough research to determine whether collagen peptides or protein powder is more effective at promoting weight loss.
Some research suggests that collagen peptides and protein powder may help with weight loss, though more studies are necessary to support these claims and identify appropriate supplement dosages.
Collagen peptides and protein powder appear generally safe for most people. However, they may be unsuitable for people who are pregnant or breastfeeding or have allergies to any of the ingredients.
Certain forms of protein powder may also interact with some medications. Anyone looking to add either supplement to their diet should speak with a healthcare professional first.