:max_bytes(150000):strip_icc():format(jpeg)/Health-GettyImages-DoesCollagenIncreaseMetabolism-afa6728c403d4aedbc57ee387933d3c2.jpg "Adult man's hands scooping collagen powder from a container into a black shaker bottle.")
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- Collagen is broken down into amino acids and used throughout the body rather than absorbed as whole collagen.
- It does not significantly boost metabolism, though it may slightly increase calorie burn due to protein digestion.
- Collagen can support fullness, blood sugar control, and overall health, but it shouldn’t replace other protein sources.
While collagen does offer evidence-based benefits for skin, joint, muscle, and bone health, and more, some of its effects may be exaggerated. Although it can help support healthy body weight and muscle mass, its impact on metabolism is often misunderstood. Here’s what really happens to your metabolism when you take collagen.
What Happens in Your Body When You Take Collagen?
Collagen is a type of protein. Your body breaks it down into amino acids, primarily glycine, proline, and hydroxyproline. Amino acids are the building blocks of proteins that are used for everything from making hormones to building new tissues. While collagen supplements are often marketed as a direct source of collagen for the body, they aren’t absorbed or used in their whole form. Instead, these amino acids are redistributed and used wherever your body needs them.
While collagen is a good source of protein, it’s considered an incomplete protein, meaning it doesn’t provide all of the essential amino acids your body needs. For example, collagen lacks the essential amino acid tryptophan and is relatively low in other essential amino acids, such as isoleucine, which plays an important role in muscle health and protein synthesis.
That said, your total protein intake matters much more than whether you’re choosing complete proteins at every meal.
As long as you’re eating a variety of protein sources throughout the day, you’ll obtain the amino acids needed to support overall metabolic health.
Does Collagen Increase Metabolic Rate?
Some people claim that collagen can “boost metabolism” by increasing the number of calories you burn each day, but there’s no strong evidence to support this.
Like other protein sources, collagen does have a higher thermic effect of food (TEF) than other nutrients, meaning your body uses more energy to digest and process it compared to carbohydrates or fat.
TEF accounts for about 10% of your daily energy expenditure, and protein has the highest TEF of the macronutrients. The TEF of protein, carbs, and fats is 20–30 %, 5–10 %, and 0–3%, respectively.
This means that adding collagen and other high-protein foods to your diet may help you burn slightly more calories. However, collagen doesn’t magically “boost” metabolism, and other protein sources, like chicken, whey, and pea protein, have a similar effect.
Does Collagen Affect Appetite or Blood Sugar?
Collagen may help support a healthy body composition by reducing hunger levels after eating.
Protein stimulates the release of satiety hormones, which signal to your brain that you’ve had enough to eat. This is one of the ways high-protein diets can help prevent overeating, which can help you maintain a healthy body weight. Studies show that including protein-rich foods, like collagen, in your meals and snacks can help reduce your overall calorie intake, which is critical when trying to lose weight.
Protein can also support healthy blood sugar by slowing the rate at which glucose enters the bloodstream. This can help stabilize blood sugar and prevent post-meal blood sugar spikes. Collagen may also help improve blood sugar levels by enhancing insulin sensitivity.
However, these effects are not unique to collagen, and adding any protein to meals and snacks can help make them more blood sugar-friendly.
Who Might Benefit—and Who Won’t
Collagen supplements can be helpful for a variety of people, including those looking to increase their daily protein intake and those seeking more targeted benefits for skin, joint health, and more.
For example, collagen is one of the most convenient sources of protein, since it can be mixed into hot or cold beverages and foods like Greek yogurt, oatmeal, smoothies, and soup. A typical 20-gram serving of collagen peptides provides around 18 grams of protein, making it a versatile and effective way to reach your protein goals.
It also offers an alternative to other protein powders, such as whey or pea protein, for those who may have difficulty tolerating them or don’t enjoy their taste or texture.
Collagen may specifically benefit those looking to improve their skin, bone, and joint health. Research suggests that regular consumption of collagen peptides may increase muscle mass, improve bone density and joint health, and enhance skin health and appearance.
However, collagen isn’t meant to be your primary source of protein. It works best as a supplement to a balanced diet that includes a variety of protein sources and other healthy foods. Collagen can be included as part of an approach to support overall health, but it should be viewed as a supplement rather than a primary tool for boosting metabolism.
