[Disclaimer: The content in this article is for informational purposes only and not a substitute for professional medical advice. Consult your healthcare provider before trying any new supplements.]
Looking for a supplement for anti-aging and joint health that actually works?
Well, scientists have spent the last twenty years studying collagen peptides, and the results might surprise you.
When you take collagen peptides regularly, your skin becomes more elastic (less saggy!), your creaky joints feel better, and your tendons get stronger.
Some people even see improvements in their muscle mass and bone strength. Pretty impressive for a single supplement, right?
But hang on a minute – one question keeps popping up in forums and social media: “Will collagen peptides make me gain weight?”
It’s a totally fair concern, and you deserve to know the truth. Let’s see what science says about collagen and weight gain!
Quick Answer – Do Collagen Peptides Make You Gain Weight?
No, collagen peptides alone don’t directly cause weight gain.
However, under certain circumstances, collagen supplements may contribute to small amounts of weight gain in some people.
But, this weight gain is often beneficial because it comes from increased lean muscle mass, not fat.
Think of it as upgrading your body composition rather than just gaining weight.
In a 2019 study, participants taking collagen peptides during 12 weeks of resistance training gained more lean muscle mass than those taking a placebo – without increasing body fat.
What Are Collagen Peptides?
Collagen is the most abundant protein in the human body and makes up 30% of total bodily protein.
It forms a structural matrix that gives shape, strength, and flexibility to tissues like skin, bones, tendons, ligaments, and muscles.
As we age, our bodies’ collagen production declines, leading to common signs of aging like wrinkles, sagging skin, stiff joints, and declining bone density.
Collagen peptides, also called hydrolyzed collagen, are a conveniently absorbable form of collagen that aims to counteract this age-related collagen loss.
Collagen peptides are made by hydrolyzing (breaking down) collagen proteins from animal sources, such as cows, pigs, fish, and eggs, through enzymatic hydrolysis.
This yields small collagen fragments (a small chain of amino acids, which is why they are called peptides) that the body can easily digest and absorb.
Because of their low molecular weight (3–6 KDa), collagen peptides are highly bioavailable compared to collagen from whole foods.
Collagen vs. Collagen Peptides
It’s important to understand the difference between regular collagen and hydrolyzed collagen peptides:
- Collagen: Refers to the complete, long-chain collagen proteins found naturally in foods like bone broth and organ meats. These proteins are large and complex, making them difficult for the body to break down and absorb efficiently.
- Collagen Peptides: These are pre-digested collagen fragments produced by breaking down larger collagen molecules using enzymes or chemicals (hydrolysis). Think of them as “pre-cut” pieces your body can easily absorb and use. They are typically available as supplements.
Both forms aim to support your body’s collagen needs but work quite differently.
Consuming whole collagen is like giving your body large building blocks that it needs to break down first, while collagen peptides provide smaller, ready-to-use pieces that can get right to work.
Contrary to popular belief, collagen peptides are actually the more efficient way to achieve healthy collagen levels in the body.
Besides bioavailability benefits, they help your body produce collagen more efficiently by activating specific receptors.
Collagen Peptides vs. Protein Powder
Collagen peptides differ from traditional protein powders like whey or casein in a couple of key ways:
| Feature | Collagen Peptides | Regular Protein Powder |
| Amino Acid Profile | Rich in glycine, proline, hydroxyproline | Complete protein with all essential amino acids |
| Primary Benefits | Skin, joint, and connective tissue health | Muscle building and recovery |
| Calories per serving | Typically, 35-40 calories | Usually 100-150 calories |
| Protein per serving | 9-10g | 20-30g |
Protein powders contain complete, balanced amino acid profiles and are preferred over collagen for building muscle.
Conversely, collagen is low in some essential amino acids, especially tryptophan and cysteine.
According to the current protein quality evaluation method PDCAAS (Protein Digestibility-corrected Amino Acid Score), it’s considered an incomplete protein.
But hold on. This isn’t a limitation—it’s simply because collagen peptides serve a different purpose than regular protein supplements.
Collagen peptides aren’t meant to be your primary protein source or to replace your protein powder.
They’re specifically designed to help your body produce more of its collagen, supporting your connective tissues, skin, and joints.
What Do Collagen Peptides Do?
In an interview with Well & Good a few years ago, Jennifer Anniston revealed that the secret behind her forever-young skin is a simple “daily collagen smoothie!”
You might not all have Hollywood genetics, but you don’t even need them. Science shows collagen peptides can offer impressive benefits.
A comprehensive systematic review published in the Journal of Drugs in Dermatology analyzed 11 studies with 805 patients and found some fascinating results.
Here’s what collagen peptides can do for your body:
- Better Skin Health: Taking 2.5g to 10g daily for 8 to 24 weeks can significantly improve:
- Skin elasticity and firmness
- Skin hydration levels
- Dermal collagen density
- Overall anti-aging effects
- Provide Targeted Benefits: Different forms show specific results:
- Collagen tripeptide: Notable improvements in skin hydration and elasticity
- Collagen dipeptide: Like other anti-aging peptides, it becomes more effective at higher doses for anti-aging benefits
- Collagen hydrolysate: Shows promise for wound healing and skin barrier support
- Support Overall Wellness:
- Joint flexibility and comfort
- Bone strength maintenance
- Muscle recovery post-exercise
- Gut health through digestive lining support
- Hair and nail strength through keratin production
Collagen supplements work through two main mechanisms in your skin:
- First, they provide the building blocks your body needs to create new collagen and elastin.
- Second, they activate special receptors in your skin’s dermis layer, triggering the production of elastin, hyaluronic acid, and other important proteins that maintain your skin’s structure.
Key Benefits of Collagen Peptides
Let’s look into these benefits in more detail:
1. Skin Hydration
Want plumper, more hydrated skin?
Clinical trials have shown that collagen peptides can significantly boost your skin’s moisture levels.
In one notable study published in Nutrients (2019), participants taking collagen supplements saw their skin hydration increase by 28% after 8 weeks.
The moisture-boosting effects weren’t just temporary – they persisted even after participants stopped taking the supplements.
But how does this work?
Research shows that collagen peptides stimulate your body to produce more hyaluronic acid, which can hold up to 1000 times its weight in water.
A 2024 study found that the 12-week ingestion of special collagen peptides increased epidermal hyaluronic acid concentration by 18.08%, significantly boosting the skin’s natural moisturizing abilities!
2. Skin Elasticity
Your skin naturally loses its firmness and bounces as you age.
This happens because your body produces less collagen and elastin fibers over time while losing important moisture-retaining compounds like hyaluronic acid.
These changes lead to thinner skin that cannot maintain its structure and hydration.
Clinical studies have demonstrated promising results for collagen peptide supplements’ effects on skin elasticity.
One study by Proksch et al. (2013) found that women aged 35-55 who took daily collagen hydrolysate (either 2.5g or 5.0g) experienced significant improvements in skin elasticity compared to those taking a placebo.
Interestingly, elderly women in the study showed positive changes even faster, seeing results within just one month.
However, not all research shows uniform benefits.
A 2017 study with 120 participants found that collagen peptides only improved skin elasticity in people who had previously undergone cosmetic surgeries.
This suggests that individual factors may influence skin response.
Additionally, more recent research has strengthened the case for collagen’s benefits:
- A 2019 German study of 72 women showed comprehensive improvements in skin hydration, elasticity, and density while also reducing skin roughness.
- A 2020 Thai study with postmenopausal women found that 5 grams of oral collagen hydrolysate significantly improved skin elasticity.
Most studies used daily doses ranging from 2.5g to 10g and tracked results for 12-24 weeks.
3. Wrinkle Reduction
Collagen peptides don’t just work on the surface – they help rebuild your skin from within.
A 2024 study using advanced microscopy techniques revealed that taking collagen peptides for 12 weeks led to:
- A 34.56% increase in collagen network size
- Significant improvements in collagen fiber length and cross-linking
- Better overall skin structure
These structural improvements directly translate to wrinkle reduction because stronger, denser collagen networks help keep your skin firm and smooth.
More studies confirm these anti-aging effects.
In a 2022 double-blind study with 100 participants, researchers found that taking low-molecular-weight collagen peptides for 12 weeks significantly reduced crow’s feet wrinkles and improved skin roughness parameters.
Even more impressive results came from an earlier study of specific bioactive collagen peptides (VERISOL®).
Women aged 45-65 who took 2.5g daily for 8 weeks saw a 20% reduction in eye wrinkle volume.
The benefits didn’t stop when they stopped taking it, either—the improvements were still visible four weeks after they finished the treatment.
Their skin biopsies showed a 65% increase in procollagen type I (which helps form new collagen) and an 18% boost in elastin (which helps skin bounce back).
4. Better Skin Texture
If rough skin is your concern, research has consistently shown that collagen peptides can improve skin texture.
A comprehensive study published in Nutrients found that participants saw up to a 26.8% reduction in skin roughness after taking collagen.
This improvement was four times better than what the placebo group experienced!
5. Digestive Health
Here’s something that many people don’t know: collagen peptides can help with digestive issues.
According to a 2022 study published in JMIR Formative Research, taking 20g of collagen peptides daily led to some impressive results for digestive health:
- 93% of study participants experienced reduced bloating
- 93% reported improved bowel habits
- Many participants noticed improvements in as little as 2 days
These benefits occurred without any other changes to diet or lifestyle.
The researchers found that collagen supplementation had a “large effect,” specifically on bloating and intestinal stomach discomfort.
6. Joint Health & Reduced Pain
Research published in Nutrients (2023) has shown that collagen peptides can help improve joint health through multiple mechanisms:
- Collagen helps reduce inflammation in joints
- It supports cartilage protection
- Helps maintain the structure of joint tissues
- Multiple clinical trials showed significant improvements in joint pain, especially in osteoarthritis patients.
Collagen works through unique immune-mediated mechanisms that other supplements don’t have.
Studies have shown positive results with native collagen doses as low as 40mg per day, though hydrolyzed collagen (peptide) typically requires higher doses (5-10g daily) for optimal results.
7. Muscle Mass & Strength in Aging
A study published in the British Journal of Nutrition reveals another important benefit, especially for older adults.
In a double-blind, placebo-controlled study with elderly men with sarcopenia (age-related loss in muscle strength), collagen peptide supplementation combined with resistance training led to:
- More Muscle Gain: They gained about 9.2 pounds (4.2 kg) of lean mass, while those taking a placebo only gained 6.4 pounds (2.9 kg).
- Better Strength: Their muscle strength improved twice as much as the placebo group.
- More Fat Loss: They lost about 12 pounds (5.4 kg) of fat, while the placebo group lost around 7.7 pounds (3.5 kg).
These benefits were achieved with 15g of collagen peptides daily over 12 weeks.
Collagen’s unique amino acid profile and rapid absorption might contribute to these positive effects.
Can Collagen Peptides Cause Weight Gain?
Now we arrive at the key question – can taking collagen peptide supplements lead to weight gain?
The answer is typically no. On their own, collagen peptides are unlikely to cause weight gain or make you gain fat directly.
A study published in Nutrients in 2019 researched collagen supplementation during resistance training:
- Over 12 weeks, the collagen group gained significantly more lean mass (2.56 kg) than the placebo group (0.70 kg).
- The collagen group showed modestly better strength improvements across several exercises:
- For rowing specifically, strength increased by:
- 10.8 kg in the collagen group (from 67.5 kg to 78.3 kg)
- 5.9 kg in the placebo group (from 63.3 kg to 69.2 kg)
- Similar trends were seen in other exercises like squats, deadlifts, bench presses, and isometric strength.
- For rowing specifically, strength increased by:
- Both groups had minimal fat mass increases:
- Collagen group: 0.58 kg
- Placebo group: 0.90 kg
Collagen peptides are low-calorie proteins. Each serving or scoop provides 35-40 calories, depending on the product.
Consuming enough collagen to create a substantial calorie surplus leading to fat gain is highly unlikely.
Also, research suggests collagen peptides may support feelings of fullness and fat loss rather than weight gain due to collagen’s influence on:
- Appetite-regulating hormones like leptin
- Increased calorie burn from a metabolism boost
- Potential gut health and microbiome benefits that optimize nutrient absorption
So not only is collagen low-calorie, but it may also have ancillary weight management advantages.
However – in some cases, especially among older populations, adding a daily collagen supplement may contribute to minor weight gain over time.
Typically, a few pounds at most.
But importantly, this slight weight increase usually indicates beneficial physiological improvements, such as improved bone markers or bone mineral density, rather than fat gain.
Potential Benefits of Collagen Peptides for Weight Management
Let’s look at what science says about how collagen peptides might help with weight management:
- Reduces Fat Cell Formation:
- Lab studies show that fish collagen hydrolysates (0.5-1.0 mg/mL) can decrease the formation of fat droplets in cells.
- It works by reducing the expression of key genes that promote fat cell development.
- It’s like putting the brakes on your body’s fat storage process.
- Supports Weight Reduction:
- In studies where mice were fed a high-fat diet, those given collagen peptides (300 mg/kg/day) showed reduced body weight.
- A commercial fish collagen product called “Naticol” (4g/kg/day) helped reduce total body weight by week 12.
- Collagen-treated animals had smaller fat cells, explaining the weight difference.
- Improves Blood Sugar Control:
- Human studies with type 2 diabetic patients showed promising results when taking 13g of collagen peptides daily for 3 months:
- Improved insulin sensitivity
- Reduced fasting glucose levels
- Lower triglycerides and free fatty acids
- Better kidney function
- Human studies with type 2 diabetic patients showed promising results when taking 13g of collagen peptides daily for 3 months:
- Supports Gut Health:
- As we discussed earlier in the “benefits” section, collagen peptides can help balance your gut bacteria.
- They increase beneficial bacteria that produce short-chain fatty acids.
- These changes help reduce inflammation and support healthy metabolism.
- You’re basically feeding the good bacteria in your gut that help manage weight.
- Reduces Inflammation:
- Collagen peptides can lower inflammatory markers like IL-6 and IL-1β.
- Lower inflammation is associated with better weight management.
These findings are especially exciting because they are not just about weight loss—they suggest collagen peptides support overall metabolic health.
Collagen peptides aren’t a magic solution for weight loss, though. Other peptides for fat loss are available that can cater to that need!
It might just help make your weight management journey a bit easier.
Recommended Collagen Peptides Dosage
Based on all the research and clinical studies linked above, here are the recommended dosages:
- General health: 2.5-15g daily
- Skin health: 2.5-10g daily
- Joint support: 10g daily
- Athletic performance: 15-20g daily
More specifically, 10 grams (two scoops) per day seems effective for many, but the effects likely depend on individual factors such as age, activity levels, diet, and health status.
Best taken:
- 30-60 minutes before or after exercise
- With vitamin C-rich foods for better absorption
- Consistently at the same time each day
As with any new supplement, it’s wise to start low (5 grams, i.e., one scoop daily) and slowly increase if desired benefits aren’t noticed after 2-3 months of consistent use.
Collagen Peptides Side Effects
Collagen peptide supplements are generally safe with no adverse side effects.
However – because many products combine collagen with extras like vitamins and minerals, possible interactions or reactions may occur:
- Allergies:
- People with shellfish allergies should avoid marine collagen from fish or shellfish sources due to potential allergic reactions.
- Drug Interactions:
- Collagen peptides may interact with certain medications. Check with your doctor before starting any new supplement.
- Gastrointestinal Issues:
- Some users report bloating, heartburn, or digestive upset, especially at higher doses. Consider lowering the dosage.
You may also experience a bad taste in your mouth simply because the supplement doesn’t have a very palatable taste.
Frequently Asked Questions (FAQs)
Let’s address some common questions about collagen peptides and weight gain:
What Are Collagen Peptides Made From?
Collagen peptides come from:
- Bovine (cow) hide and bones
- Fish skin and scales (marine collagen)
- Chicken cartilage and bones
- Eggshell membrane
Vegan alternatives exist but may not provide the same benefits as true collagen peptides.
Are Collagen Peptides Safe for Daily Use?
Yes, hydrolyzed collagen peptides are safe for daily consumption.
Studies have found doses of 2.5-15g per day to be well-tolerated for up to 18 months without adverse effects.
Are There Any Known Drug Interactions with Collagen Peptides?
No significant drug interactions have been reported with collagen peptides.
However, always consult your healthcare provider before starting any supplement regimen, especially if you’re taking medications.
Is there a Difference Between Marine and Bovine Collagen in Terms of Weight Gain?
There is a difference between marine collagen and collagen peptides, but there is no significant difference between the two regarding weight gain.
The main difference is in absorption rates. Marine collagen typically has a slightly higher bioavailability due to its smaller particle sizes.
Conclusion – Do Collagen Peptides Cause Weight Gain?
So, can taking collagen peptides every day lead to weight gain?
The verdict is no; collagen peptides are unlikely to cause weight gain directly for most people.
Hydrolyzed collagen peptides are a convenient way to counteract natural age-related collagen decline. Research-backed benefits of collagen peptides range from skin rejuvenation to joint pain relief and increased bone density.
Additionally, adding collagen may improve body composition by increasing lean mass and metabolic rate while reducing appetite and inflammation.
For most, collagen peptides represent a safe, low-calorie protein option providing structural support without concerns about unwanted weight gain.
A word of caution: As with any supplement, speak with your doctor before adding something new; start low (5 grams), slowly increase the dosage to find your optimal level, and monitor for possible digestive or other side effects when ramping up the intake.
