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Do you know the relationship between corsets, weight loss, and belly fat? If you ever had been on a journey of losing your weight and toning your body, then you can realize that getting slimmer and gaining muscles is not a difficult task. The difficult task is to lose your belly fat and to get you attain an ideal figure. Many people fail in their weight loss journey when the things come to losing belly fats. Therefore, to help people out, many products and belts have been initiated that can help in losing belly fat and one of them is wearing a corset.
Nowadays, corset usage for weight loss or to attain a flat belly has become a trend. This tradition was once used back in the 19th century. However, now, it is again getting fame to get an hourglass-like figure. These corsets that are a recent weight loss fad are tightened garments that are stitched a size less than the person’s waist. It trims the belly fat by training a belly or waist to stay restricted to the particular extent. Besides cutting a waist or belly, corsets, if worn during a workout, can also help in shedding some extra pounds. It tightens and covers the abdomen during an exercise and helps the person to sweat even more vigorously that leads to losing more weight.
Does Wearing a Corset Help to Get Rid of Belly Fat?
The first and the foremost thing that corset do for a person is maintaining its posture straight and tall. It doesn’t allow a person to sit in curved or relaxed position as it is incredibly tight and made up of hard material. Instead, it forces a person to maintain its back and spinal straight like a line. The second thing that a corset will do in weight loss journey is to reduce the weight of water present inside the body. As corset is usually made up of neoprene material that makes a body hot and causes it to sweat more. Therefore, it eliminates water weight present inside the body. Another thing it can do is helping you slightly in your weight loss journey by squeezing your stomach and not letting a person eat enough. Hence, improving results of workouts as well. Though corset can do all these things for you, it does not burn belly fats.
Belly and other body fats can only be reduced when the amount of an energy person spends increase the amount of the energy it intakes. In the consequences, body feels short of power, and it discharges triglycerides that are stored in our cells and utilize it to fulfill its energy requirements. All this procedure ends up into a body losing its fat. Therefore, merely using a corset will not help a person in losing belly fat. Preferably, the person should opt for healthy diet option and routing of suitable workouts like aerobics and others. Corset manufacturers also recommend people to wear these corsets, especially during workouts. As they already know it can improve the results of exercises and can help in reducing calorie intake. Dressed in a corset and sitting or lying for even the whole day will not assist in losing belly fats.
What You Must Know About Corsets for Weight Loss?
Experts weigh regarding corset contribution towards losing belly fat is also that it does not help in losing belly fat. It only helps training your waist area to stay slim, and it forces your stomach to intake lesser food. However, all these effects appear as long as the corset is on the body. Once it is removed, the body will come back to its relaxed position.
1. Dangers of Wearing a Corset
Many people find wearing a corset as a blessing to keep their body tights and to control over eating habits. However, you should bear in mind the hazards of using overly tight garments. As corsets tighten your body, it not only helps you in looking slimmer, but it also squeezes your lungs and breathing muscles. That results in a shortage of oxygen supply inside the body.
Furthermore, it can also result in rib pains. Wearing a corset can be extremely dangerous if you are suffering from some digestive problems like irritable bowel syndrome. The reason is, in such situations, corsets can worsen the condition by putting some extra pressure on the abdomen. Therefore, you should check its health status thoroughly before starting this crazy corset.
2. Discipline, Health, and Corsets
Changes in physical condition, whether physical shape or health, are achieved through control and hard work. In fact, we can know that a corset is an aid to lose weight by rational analysis, and will not directly bring the ideal weight loss or body shaping effect. As a result, the waist training with an appropriate corset, a healthy diet, and reasonable exercise are the best choice.
These garments also often demonstrate the function of medical compression bands to support your back or other body parts. It can temporarily help shape body posture and is used for recovery after curative surgery, as well as for postpartum support, especially during cesarean sections.
3. Lose Your Belly Sensibly
Some people consider losing weight as simple as wearing corsets. However, you should realize that there is no such thing invented yet that can lose belly fat instantly without showing some serious side effects. Therefore, despite using such crazy items available on the market, you should go through a proper channel to lose their excessive fat. Taking appropriate way would not only lose fat for an extended period but, it also pours many positive effects on your health.
The first step to losing belly fat is to eliminate extra calorie food items from a diet of sugars, saturated fats, full-fat dairy products, and refined grains. Instead of these items, you should consume whole grains, fish, and complete food items. Wisely chosen food options can help a person in reducing belly fats quickly and appropriately.
4. Belly Fat Responds to Physical Activity
The most effective thing that can help you in reducing belly fat is increasing the body movement. A person has a lifestyle with enough physical change never suffers from obesity and excessive body fats. Therefore, instead of merely using these tightly fitted corsets, you should increase daily actions. They can be improved just by using your feet for everyday routine work instead of using vehicles, and elevators.
By managing time correctly, you can also spare some time to start workouts on a daily basis. You should calculate the amount of calorie intake and calorie expenditure through various apps available on a smartphone. By calculating calorie intake and usage, you can set a proper diet and workout plan. Exercises like cardio, brisk walk, aerobics, and other functional exercises besides helping in losing excessive fats also assist in gaining extra strength and health for the body. Starting workout can be a difficult task for many, therefore in the start; you should start from easy to hard exercises and from 10 to 15 minutes workout to 1-2 hours of non-stop workout.
Best Corset for Weight Loss
1. Waist Trainer Corset for Weight Loss
- Top advantages
Waist trainer corset for weight loss assists to gain hourglass-like figure by making the waist area looks slimmer and flat. It is made up of microfiber fabric that is soft enough to adjust your body inside easily. Unlike other body shapers, it does not only squeeze the body. Instead, its soft material lets the person breathe more accessible than other products.
- Practical performances
The waist trainer corset is available in a variety of sizes that can quickly adjust different-sized people easily. The underbust shaper of the waist is made up of highly elastic material with the beautiful lace at the front of the corset. Furthermore, it contains double hooks and eye that are stretchable enough to get fit across the curves of the body. Double hooks and eye feature make it comfortable for the skin.
- Pros and cons
Wasit trainer corset possesses soft material that makes a person feel comfortable and make them look slimmer at the same time.
It makes fat to get pushed at sides that are though not visible from all kinds of dresses. However, it can easily be observed if a person is wearing thin clothes.
2. YIANNA Women’s Underbust Latex Sport Girdle
- Top Advantages
YIANNA Women’s Underbust Latex Sports Girdle contains bone made up of steel material with nine spirals that support a person’s back adequately and helps in maintaining a straight body posture. The bone is quite flexible and soft yet sturdy.
- Practical Performances
It is available in a variety of sizes, and one should order its size carefully, as loose or extra tight product will not give any benefit. It possesses three hooks and eye that can help to adjust the size according to the personal requirements. The product can be used during yoga and can also help to reduce postpartum belly fats.
- Pros and cons
Unlike other body shapers, it is made up of three layers of different materials. Its innermost content is made up of cotton that helps a person to stay comfortable. Moreover, it can reduce the size of waist to up to three dimensions effectively.
However, it is not suitable for an extra bulky person, as it deposits body fats on sides and that might appear horrible if wore on thin clothes.
3. FIRM ABS Women’s Latex Sport Girdle
- Top advantages
FIRM ABS latex sports girdle is made up of three different stuff layers. At the innermost layer, the stuff used is soft and comfortable cotton with slight addition of spandex. The second layer is made up of natural latex, and the outermost layer is made up of Nylon, Lycra, and Spandex. Layering with different materials makes it comfortable as well as helps to give adequate results.
- Practical performances
It helps to lose weight by controlling diet and enhancing workout output. The product provides support to the back and helps the person to attain its dreamy straight body posture. It contains three hooks with eyes that assist in adjusting it along with the body size.
- Pros and cons
The product is made up of highly durable material and can give 100% results. However, the only disadvantage is its wrong sizing that usually gets unfit for slightly large sized people.
With the time as the fashion trends are changing, new magical products are entering the market, and people start following them blindly without thinking of its consequences. One such invention is corset that is used to losing weight and looking slimmer. Before starts wearing the corset for many hours, you should realize its advantages and disadvantages as well. Prolong usage of the corset can end up into some serious health hazards. Furthermore, only the corset cannot help in losing belly fat; you should change your entire lifestyle along with using a corset to acquire desired body figure.

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The benefits of collagen for skin and anti-ageing are vastly popular thanks to its frequent mention in cosmetic advertisements, but what else is collagen useful for?
Collagen is one of the most prevalent proteins found within mammals, and is the most abundant protein in the human body. It is responsible for several biological functions, one of which is to provide structural support in connective tissue, muscle and skin.
It is the major component of connective tissues that make up several body parts, including: tendons, ligaments, skin, and muscles.
In addition to the benefits of collagen, in this article we will be exploring the following topics:
- What is Collagen?
- What is the Function of Collagen in the Body?
- What Are The Benefits of Collagen?
- Collagen Side Effects
- Collagen Dosage
- When to Take Collagen?
- Food Sources of Collagen
- Collagen Nutritional Value
- Other FAQs
Supplementing with collagen may have a variety of health benefits, from relieving joint pain to improving skin health, but before we get into that, check out our REPs & CIMSPA accredited personal trainer courses if you’re interested in a rewarding career in the fitness industry.
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What is Collagen?
Collagen is the most common protein found within the human body, accounting for approximately one third of its overall protein composition.
Often described as scaffolding for the skin, collagen is one of the primary building blocks of our muscles, skin, bones, ligaments, connective tissues and tendons. It is also present in many other parts of the body, such as the teeth, blood vessels and corneas (the clear, protective outer layer of the eye).
A long and fibrous structural protein that is rope-like in appearance, the human body contains at least 28 different types of collagen. However, type 1 is the most prevalent; with type 2 and 3 behind it - as a collective they make up for 80-90% of collagen in the body.
To put it simply, collagen is essential for building muscle and the reparation of cells. These are obvious vital functions of the human body needed to stay healthy. As mentioned, it provides much of the structure and elasticity in the mentioned body parts.
As we age, our bodies experience a natural decline in collagen levels. This is what leads to a number of recognisable signs of aging, such as: joint pain, wrinkles, ‘saggy’ skin, weak muscles, and stiffer tendons and ligaments.
Many definitions of collagen refer to it as the glue that holds much of the body together, which is further reflected in the name, as the word “collagen” actually roots from the Greek word “kólla,” meaning glue.
What is the Function of Collagen in the Body?
Collagen appears in different forms which are dependent on the degree of mineralisation it has undergone. The varying degrees of mineralisation mean that you can find collagen in various parts of the body, such as the cornea, skin, tendon, cartilage and bone.
As we mentioned earlier, there are at least 28 different types of collagen. The human body, along with available supplements, is predominantly made up of types 1, 2 and 3, but what is the difference?
Type 1 collagen assembles into extremely tensile fibrils (a small filament or fiber: such as a root hair) and serves a leading structural role in the body’s tissues. This is likely the form of collagen you are thinking of when referring to the health of the skin, hair and nails.
It is the most prevalent type of collagen found in connective tissues including skin, tendon and bone. Type 1 collagen is the major protein component of the bone extracellular matrix (this can be defined as the protein ‘scaffolding’ for all cells to build upon in the process of bone regeneration).
Type 2 collagen also forms fibrils. It is the major collagen in cartilage and has smaller, randomly orientated fibrils which impact strength, flexibility and compressibility. This form allows joints to absorb shocks, be flexible and provide support to localised bone joints.
Type 3 collagen works alongside and contributes to type 1 collagen to form strong, elastic fibrils. It is found mainly in reticular fibres, which are fine fibrous connective tissues that occur in networks to make up the supporting tissue of organs.
What Are The Benefits of Collagen?
We have briefly outlined a couple of the benefits of collagen supplements, however below we will take an in depth look into seven of the most commonly researched points that hold sufficient scientific evidence.
It is worth noting that there are thought to be more benefits of collagen beyond this, however as it stands there is not enough data to confirm their effectiveness.
#1 Improves Skin Health
Let’s begin with one of the most recognised and praised benefits of collagen for women and men.
The collagen benefits for skin are definitely the most researched, and are where it gains much of its popularity from. Collagen is a predominant component of the skin as it plays a primary role in strengthening it, as well as benefiting its elasticity and hydration.
It is what prevents our skin from sagging and promotes that plump look associated with youth. However, from our mid-20s our collagen levels naturally begin to decline and with this, signs of aging slowly begin to develop over time.
While this is a completely natural occurrence, a number of studies have found that collagen peptides (small proteins from animal products) and supplements containing collagen can slow the signs of ageing in your skin by promoting a youthful appearance and reducing wrinkles and dryness.
There is ample science-based evidence to support this theory, for instance in a 2019 review published in the Journal of Drugs in Dermatology, researchers analysed 11 existing studies that used a sample of more than 800 patients who supplementented with up to 10g of collagen a day, with the goal of improving skin health.
The findings confirmed that the collagen supplement improves skin elasticity, as well as helps it hold onto moisture better and rev the density of collagen fibers within skin.
For an alternative way to boost your collagen levels, a single cup of blueberries contains 24% of your daily recommended intake of Vitamin C, which equates to a big increase in collagen production - this is just one of the many the benefits of blueberries that you can read about in our guide.
Again, another study conducted in 2015 found that post-menopausal women who took one collagen-mixed beverage every day for a period of 12 weeks experienced significant reduction to the depth of facial wrinkles, along with increased skin elasticity and hydration - further demonstrating that collagen benefits for skin are vast, effective and undeniable.
The wrinkle-reducing and anti-ageing benefits of collagen supplements have been ascribed to their ability to stimulate the body to produce collagen on its own. It is also suggested that such supplements could promote the production of other proteins, such as fibrillin and elastin, which both help to structure the skin.
Additionally, there are claims that collagen could help to prevent skin conditions such as acne, however there is no sufficient scientific evidence to support this claim to date. Nevertheless, the collagen benefits for skin are in no way limited.
#2 Increases Muscle Mass
In addition to the collagen benefits for skin, the collagen benefits for bodybuilding and gym enthusiasts have become a popular talking point in the weightlifting community. This is due to their rumoured ability to enhance muscle mass, but is this accurate?
Similarly to how it affects skin health, the natural decline in collagen that occurs with age causes a natural decline in muscle mass. Between 1–10% of the body’s muscle tissue is made up of collagen and as we lose this, it makes sense that muscle mass will suffer consequently, as collagen is necessary to keep the muscles strong and functioning properly.
Collagen peptides are characterized by their high levels of specific amino acids glycine, hydroxyproline, proline, and alanine; glycine specifically is an important buidling block for creatine.
You can learn more in-depth about amino acids and their benefits here.
Creatine is an organic compound that is known to build strength and improve muscle mass and athletic performance, therefore by increasing the levels of creatine through collagen supplementation, it is suggested to be another way in which collagen could increase muscle mass.
There is conclusive evidence to show that supplementing with collagen can promote the synthesis of certain muscle proteins such as creatine, as well as stimulating muscle growth after exercise.
Additionally, collagen can also reverse ageing trends, not only in healthy adults but in those who are diagnosed with sarcopenia (an age related condition defined by the involuntary loss of skeletal muscle mass and strength).
For instance, in a 2015 study that saw 27 elderly men with sarcopenia take 15g of collagen a day while participating in an exercise program for 12 weeks, the findings showed that when compared with men who exercised but did not take the collagen supplementation, those who did gained a significant amount more muscle mass and strength.
While the study looked explicitly at elderly participants, it was implied that the increased muscle mass benefits of taking collagen would apply to anyone.
While the research is sparse and more is certainly needed in order to confirm the true extent of how collagen benefits muscle mass, the existing research to date offers promising results.
#3 Great Source of Easily Digestible Protein
As we know, collagen is the most abundant protein in the human body, responsible for a number of useful functions; with collagen benefits ranging from our physical to medical health.
Of all the food groups, the human body has to work particularly hard to digest protein from food sources such as beef and chicken. The digestion of protein is the most time consuming, roughly taking over three hours to break down and assimilate proteins.
The reason for this is that protein molecules are long chains with strong links, and in order to break down their resistance, the combination of chewing as well as the simultaneous attack of various gastric, pancreatic, and biliary juices is needed.
Due to this process, many people find that they experience negative digestive symptoms after a meal, such as burping or stomach pain.
However, collagen supplements offer a hydrolysed form of protein, meaning that the collagen is significantly broken down, making it much easier for your body to digest. This avoids many of the side effects people experience when digesting other forms of protein.
Additionally, the process of hydrolysing allows collagen peptides to dissolve in water, again making it a practical and easy-to-use supplement that can be added into everyday foods, such as smoothies or water.
This is similar to how you would use many workout supplements on the market; for more information regarding products to enhance your atheltic performance, check out OriGym's shortlist of the best pre workout supplements.
#4 Relieves Joint Pain
Another of the most popular health benefits of collagen supplements is their ability to protect the joints.
We have previously explained that joint pains are a natural side effect to our body’s collagen levels decreasing as we age. The reason for this is that collagen, more specifically type 2 collagen, is an important component of cartilage (the tissue that cushions and support joints) and as we get older, this tissue wears and decreases.
The result of this decrease is often joint pain or even arthritis, and this process can occur at a much more rapid pace in athletes. Collagen works to maintain the integrity of your cartilage.
A number of studies have proven that supplementing with collagen can help reduce joint pain, as well as specific symptoms of osteoarthritis (a condition that causes joints to become painful and stiff). Looking specifically at how collagen can benefit athletes, a 2008 study took a subject group of 147 athletes with existing joint pain related to athletic activity and gave half of them a supplementation of collagen hydrolysate over the course of 24 weeks.
The results showed that the group who received the collagen hydrolysate supplement experienced a much greater reduction in joint pain in comparison to the placebo group, both at rest and when walking.
By minimising joint pain, it can enhance fitness performance by promoting more mobility and the overall ability to exercise and perform exercises to a better standard.
If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams; it may also be worth making yourself familiar with our common weightlifting injuries and prevention guide to further reduce the liklihood of joint issues.
#5 Promotes Heart Health
Promoting a healthy cardiovascular system is perhaps one of the most overlooked health benefits of collagen tablets, despite being one of the most impressive.
It is said that collagen supplements could potentially have the ability to reduce the risk of heart-related diseases, such as coronary artery disease and atherosclerosis.
Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without it, or with a significant lack of it, the arteries could become weak or damaged.
Weak and fragile arteries can lead to a number of more serious issues, such as atherosclerosis, a disease characterised by the buildup of fats, cholesterol and other substances in and on your artery walls which can cause restricted blood flow.
Furthermore, atherosclerosis can lead to the likes of a heart attack and stroke, so minimising the chances of this by increasing collagen intake is beneficial. If you're looking to keep a closer eye on your heart activity, you may find our study that explored How Accurate are Wearable Heart Rate Monitors a good read.
In a 2017 study published in The Journal of Atherosclerosis and Thrombosis, a subject group of 31 healthy adults supplemented with 16g of collagen every day for a six month period. According to the results, the subjects showed significant reduction in measures of artery stiffness by the end of the trial, confirming that collagen can improve heart health and prevent heart-related disease markers.
Additionally, the study also highlighted that levels of HDL, commonly referred to as good cholesterol increased by an average of 6%. HDL is a leading factor in the risk of heart problems, including atherosclerosis, again supporting the theory that collagen benefits heart health.
While more studies are required to confirm the benefits of taking collagen supplements for heart health, researchers believe that the protein may help fortify blood vessel walls to reduce the risk of artery disease and improve overall cardiovascular health.
#6 Improves Gut Health
While the scientific research surrounding this point is minimal, collagen is regularly suggested by health practitioners and experts to help improve gut health and assist gut-related issues, such as leaky gut syndrome and irritable bowel syndrome.
Collagen contains two key amino acids: proline and glycine, as well as lower levels of glutamine, all of which offer benefits to the intestinal tract as well as the stomach and can reduce gut problems and the symptoms associated with them.
Collagen also helps to ensure there is enough acid within the body to enable proper digestion. This has been proven to have a positive effect in regulating the secretion of gastric juices (also known as stomach acid, which is digestive fluid formed within the stomach lining).
As well as regulating gastric acids, collagen also shows promising results in preventing excess amounts of it forming in the stomach.
Having excessive amounts of gastric juices within the body can lead to issues such as stomach ulcers, heart burn and a number of other uncomfortable and painful problems that form as a result of an overly acidic environment.
A number of studies have looked into how collagen benefits specific digestive problems within the gut. For instance, it has built a strong reputation as a potential aid for irritable bowel disease (IBD), a common disorder that affects the large intestine and digestive system.
According to an early study published in the Journal of Clinical Pathology, researchers identified that collagen type 4 levels are generally decreased in patients with ulcerative colitis (UC) and Crohn's disease (CD) - both of which are included within IBD.
Collagen is a fundamental part of the connective tissue which makes up your colon and GI tract. It is an essential building block for ensuring the integrity of a damaged intestinal lining, so by increasing your levels of collagen, it may help create a supportive environment for your body to heal.
For an alternative supplement that also offers assistance to the body's gut health, why not give L-Glutamine a try? One of the primary roles of this amino acid is its prevention of infections and inflammation in the gut.
Overall, while more conclusive evidence is needed to support this view, the benefits of collagen supplements for gut health are promising.
#7 Prevents Bone Loss
We’ve established that collagen makes up a significant amount of structure in the body, and this applies most particularly to the bones.
Collagen is primarily what keeps the bones strong, and just like with muscle mass and skin health, that bone mass naturally decreases with the decline in collagen we experience with age. This is especially true after menopause.
Deterioration of bone mass can lead to complex conditions, such as osteoporosis, which we mentioned earlier and describes low bone density, as well as a higher risk of bone fractures.
Medical research has discovered that supplementing with collagen can benefit bone related conditions by inhibiting the bone breakdown that leads to osteoporosis.
This is supported by the findings of multiple studies, including a 2014 study published in the Journal of Medicinal Food, which discovered that postmenopausal women who took a 5g supplement of collagen every day for 12 months encountered higher blood levels of proteins which promote bone breakdown, as opposed to those who took a combination of collagen and calcium.
This shows promising results for the theory that the use of collagen can reduce bone loss in osteopenic postmenopausal women.
These results are promising, but more human studies are needed before the benefits of collagen supplements in bone health can be confirmed. For an alternative, more active, method of preventing this natural decrease, there is research suggesting that one of the benefits of deadlifts is its ability to increase bone density - you can read more in our thorough guide.
While additional research is necessary to completely confirm the benefits that collagen has on promoting strong bones, the implications suggest taking collagen supplements may help prevent the deterioration of bone density and strength.
Collagen Side Effects
To date, there has been limited testing into the safety of collagen and no research has been conducted into the potential risks of collagen supplements in pregnancy, breastfeeding, children and those with medical conditions or prescribed other medications. This is important to bear in mind if you are considering taking collagen.
Though the risks of collagen are both rare and mild, it is worth noting that the following side effects have been reported when the protein has been consumed in large quantities:
- A lingering unpleasant taste
- A feeling of heaviness in the stomach
An obvious note for those who are allergic to collagen or its source is to avoid it, as taking it could induce an allergic reaction. Besides these risks, which are extremely rare and often mild, taking collagen supplements should not pose any significant health risks in most healthy adults.
If you've found this article interesting, then why not follow it up with one of the reads below that we think you will enjoy?
- 21 Running Supplements to Fuel Your Run
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Develop Advanced Sports Nutrition Expertise
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Currently, there are no official guidelines provided by health professionals regarding a safe amount of collagen to take, or an ideal amount to best achieve the health benefits of collagen supplements.
However, depending on the intended use and goal, supplement brands suggest that the dosage will vary.
For skin health and cosmetic benefits, the suggested dosage sits between 2.5 - 10g of hydrolysed collagen again for at least a 12 week period.
However, a study conducted by Skin Pharmacology and Physiology stated that dosages as little as 2.5-5g of protein a day for just four weeks were found to be successful in increasing skin elasticity in elderly women.
Taking collagen supplements for its potential of relieving joint pain and discomfort, it is advised to consume a daily dosage of between 8-12g, which is said to be well-tolerated for up to six months of use.
Of course, collagen supplements will feature a suggested daily dosage printed on the packaging. Many powdered supplements on the market often suggest taking 1–2 scoops (or tablespoons) daily, whereas Holland & Barrett’s Collagen tablets recommend users take between three to five tablets daily; which going off their collagen content of 1000mg (1g) per tablet, implies a dosage of between 3 - 5g of collagen a day is safe.
When to Take Collagen?
While there is no conclusive best time to take collagen as there is with other supplements, some supplement brands do suggest that taking it on an empty stomach allows for the best results.
As collagen is a protein, some people opt to add it into their midday snack or after meals in order to achieve a sense of fullness for longer periods of time, however this has not been confirmed to be effective.
There are reports that suggest activating its joint relief benefits, then taking collagen supplements approximately one hour before exercise is most effective.
The truth is, collagen is beneficial to take at any point of the day, particularly for the health benefits of collagen tablets and supplements outlined within this article. The stomach can absorb collagen no matter the time of day and whether it is taken with or without food; so you can incorporate it into a routine which is most convenient for you.
Food Sources of Collagen
The nutrients in our body play a vital role to our health, as well as our youthfulness; collagen especially.
While our body naturally forms collagen, after the age of 25 this formation starts to slow down significantly and continues to do so the older we get. That is why it is important to ensure we are combating that decrease with supplements and organic food sources to continue reaping the collagen health benefits.
As well as eating foods specifically high n collagen, it has been highlighted that eating foods rich in vitamin C and amino acids can also increase the levels of collagen in the body, OriGym's article on the best vitamins for energy explains this further.
Collagen sources come in different forms and can work differently within the body. For instance, many reports suggest that the best collagen-boosting food source is bone broth/stock as it is a bioavailable form of collagen that your body can utilise right away.
Bone broth draws collagen out of meats such as beef, chicken or fish bones, leaving a liquid that can be drunk or used in a number of dishes.
While the benefits of taking collagen supplements offer equally effective advantaged, alternative food sources of collagen include:
- Egg whites
- Cashew nuts
- Red and yellow vegetables (tomatoes, bell peppers, etc)
- Citrus fruits and berries
- Leafy greens
Additionally, the collagen diet is a method particularly popular amongst beauty enthusiasts as it offers an eating plan consisting of foods high in collagen with the intended goal to improve skin, nails, hair and other aspects of physical appearance.
Though it has not been confirmed by science, the collagen diet has the backing of those who have participated in it and recorded positive results and a number of improved collagen health benefits.
Nutritional Value of Collagen
While this can depend on the chosen supplement, we have provided the nutritional information of a popular product on the market for your reference:
MyProtein Collagen Powder (grape flavour): Per serving (1 scoop = 23g)
- Calories: 73
- Collagen: 20g
- Protein: 18g
- Fat: 0g
- Carbohydrates: 0.3g
- Sugar: 0g
- Salt: 0.4g
What Fitness Goals Are Assisted by Collagen?
While collagen is generally associated with cosmetic benefits, such as the collagen benefits of hair, nails and youthful skin, we previously mentioned that it’s a supplement that is slowly increasing in popularity within the fitness world.
This comes as a result of its potential benefits for reduced joint pain and increased muscle mass - as we have mentioned both of these points in thorough detail with the article, we won’t repeat ourselves, but allow us to briefly recap how these health benefits of collagen tablets and supplements could enhance your fitness performance.
Enhances athletic performance by reducing joint pain
Natural decrease in collagen sees the tissue that cushions joints lessen as we age; a process that occurs more rapidly in athletes. Studies using athletes as subjects found that collagen supplements can reduce joint pain caused by athletic activities; you can read more about this in our report on cardio & aerobic exercise benefits.
This reduction can speed up recovery time as well as allow for enhanced athletic performance without pain and fatigue. Enhanced athletic performance is one of the most popular collagen benefits in bodybuilding.
Improves muscle mass
Collagen is an important component of muscles. One reason that muscle mass decreases with age is that collagen decreases. Research has already proven that collagen supplements can reverse this aging trend in people diagnosed with sarcopenia, age-related muscle loss. Improved muscle mass is amongst the most popular collagen benefits for men and bodybuilding.
How To Supplement With Collagen?
Collagen supplements typically appear in two forms; capsule and powder.
Generally speaking, it may be more cost effective to go with a powdered version, ensuring that the product is hydrolysed collagen.
You may also find that some manufacturers use undenatured collagen, which will appear in much smaller dosages but has been shown to be somewhat equally effective to hydrolysed collagen in the studies included here.
Collagen powders can be purchased in a variety of flavorus, making them great options to add into water and other beverages.
Whatever way you choose to consume, collagen health benefits can be achieved through all formations of the supplement.
Where to Buy Collagen?
Due to the rise in demand for collagen, with the collagen health benefits gaining more popularity, collagen supplements are becoming widely available across most healthcare and supplement brands.
We always recommend purchasing supplements from a reputable brand to ensure you know what you are putting into your body.
There has been a huge boom in recent years of small brands popping up on social media, however, unless you can confirm that these companies are legitimate and safe, we recommend the following names for your collagen supplements who hold a prestigious name in the supplement industry:
What Can Influence The Turnover And Production Of Collagen?
Collagen turnover and production changes and decreases throughout our lifespan naturally. In fact, aging is the primary cause behind collagen degradation.
The benefits of collagen supplements can be cancelled out as a result of a number of other influences, including: smoking, UV radiation exposure, certain diseases (such as arthritis), menopause, hormone replacement therapy, bodyweight and nutrient deficiencies.
Let us explain:
As mentioned, ageing is the primary cause of collagen degradation. As we age, cumulative effects of oxidative stress alter the structure of the collagen proteins. This in turn leads to a loss of a function. Additionally, as we age, we produce less collagen which may impact larger structures.
Smoking affects collagen much in the same way as ageing, altering collagen structures and decreasing the synthesis of type 1 and 3 collagen proteins.
Ultraviolet (UV) radiation
Exposure to UV radiation appears to also negatively impact the structure of collagen (accelerating the breakdown of collagen via pathways related to peptide cleaving). Interestingly, other forms of irradiation, such as those used in the treatment of certain cancers, may stimulate collagen synthesis.
Certain diseases can also lead to collagen degradation and disruption of production. These may be heritable disorders of connective tissue imparted by your genetic makeup. Connective tissue diseases can also be caused by things that exist in the environment and your state of health.
Infection by potentially harmful pathogens may also lead to accelerated collagen degradation.
Studies have shown that up to 30% of dermal collagen may be lost in the first 5 years after menopause, and collagen decreases by approximately 2.1% per year. Experimental data has shown that the presence of oestrogen may actually protect cells against oxidative damage.
Post-menopause is a time where oestrogen levels are in significant decline, so many explain as to why we see this rapid degradation in collagen proteins.
Hormone replacement therapy may be a possible solution; it could never be advocated as a form of skin therapy. The use of topical treatments may be a potential alternative, however more work needs to be done to further evaluate efficacy and safety.
Bodyweight and type 2 diabetes
Obesity may also lead to collagen degradation and alterations in production. Fibrosis is a hallmark of metabolically dysfunctional adipose (fat) tissue and is produced as a result of rapid adipose tissue growth and the inability to meet this pace.
This will eventually lead to undesired tissue remodelling and loss of flexibility and tissue plasticity, which ultimately leads to adipocyte dysfunction.
Adipocyte dysfunction can lead to a pro-inflammatory state which carries many health consequences, including further damage to collagen structures.
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As you can see, the health benefits of collagen supplements are vast, ranging from improved skin health and reduced wrinkles to less joint pain and bone loss. Plus, there are even more that do not have significant science backing behind them at this point in time.
What’s more, there are few side effects reported as a result of collagen, and the once suggested are extremely mild, making this a truly safe supplement to add into your life.
While your body can’t distinguish whether the protein you consumed came from chicken, poultry or a hydrolysate collagen supplement, it does make a difference to how the body digests the protein. Collagen supplements make the amino acids more easily available to your tissues - making this an ideal source of protein.
Before you leave, if learning about collagen supplement benefits and their impact on the human body has interested you, you would certainly benefit from delving further into human anatomy and how different supplements can affect our health.
Check out OriGym’s Level 4 Advanced Sports Nutrition qualification, where you can turn your interest into a successful career as a nutritionist.
Alternatively, you can download our latest course prospectus for more information.
- Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810.
- Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients. 2019;11(10):2494. Published 2019 Oct 17. doi:10.3390/nu11102494.
- Oertzen-Hagemann V, Kirmse M, Eggers B, et al. Effects of 12 Weeks of Hypertrophy Resistance Exercise Training Combined with Collagen Peptide Supplementation on the Skeletal Muscle Proteome in Recreationally Active Men. Nutrients. 2019;11(5):1072. Published 2019 May 14. doi:10.3390/nu11051072.
- Tomosugi N, Yamamoto S, Takeuchi M, et al. Effect of Collagen Tripeptide on Atherosclerosis in Healthy Humans. J Atheroscler Thromb. 2017;24(5):530-538. doi:10.5551/jat.36293
- Koutroubakis IE, Petinaki E, Dimoulios P, Vardas E, Roussomoustakaki M, Maniatis AN, Kouroumalis EA. Serum laminin and collagen IV in inflammatory bowel disease. J Clin Pathol. 2003 Nov;56(11):817-20. doi: 10.1136/jcp.56.11.817. PMID: 14600124; PMCID: PMC1770111.
- Elam ML, Johnson SA, Hooshmand S, Feresin RG, Payton ME, Gu J, Arjmandi BH. A calcium-collagen chelate dietary supplement attenuates bone loss in postmenopausal women with osteopenia: a randomized controlled trial. J Med Food. 2015 Mar;18(3):324-31. doi: 10.1089/jmf.2014.0100. Epub 2014 Oct 14. PMID: 25314004.
- Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PMID: 23949208.


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Nutrisystem is a commercial weight loss provider. They offer one-on-1 coaching, low-calorie meals and high-fiber food. Like any diet plan it is essential to be sure to read the fine print before signing up. They also offer a money-back guarantee.
Nutrisystem low-calorie meals have been designed to aid you in losing weight. They are high in lean proteins and fiber, healthy fats as well as other healthy nutrients. You don’t have to count calories or measure portions. This program is simple and user-friendly.
Nutrisystem provides packaged meals that can be reheated. There are many options for dinners, desserts or snacks. You can also order take-out. Special meal plans are available for diabetics.
Food is provided every four weeks when you’re on the Nutrisystem Plan. Each meal contains a recommended daily amount of carbohydrates and protein. Some meals include a daily recommendation for healthy fats.
There are more than 150 choices. Many menu items are offered in packages that include breakfast, lunch as well as dinner. These include muffins, soups or burritos and more. Apart from meals, Nutrisystem offers snacks, desserts, and other items.
Many Nutrisystem foods are healthy however there are other Nutrisystem foods that aren’t. They are highly processed and contain artificial additives. These are best avoided.
Other food items on the menu can have a lot of calories, especially if filled with sugar. It is important to read the nutrition labels to ensure you’re meeting your calories.
Nutrisystem offers a calculator to help you figure out how many calories are needed to lose weight. A kitchen scale can be very useful.
The company claims you can get individual coaching through their online chat. This is merely marketing hype.
If you’re not satisfied with the Nutrisystem diet, you can try other programs. You can also prepare your own meals. An education on nutrition is an essential to any weight loss plan.
High fiber foods are an important element of the Nutrisystem diet. These meals are designed to keep the level of blood sugar in a steady manner and help you stay fuller for longer periods of time. The Nutrisystem meals are rich in lean protein, healthy oils, and whole grains.
Nutrisystem is a monthly food delivery service that offers various meals and snacks. You can choose from a range of options, and tailor the program to your preferences. The program encourages users to engage in an appropriate amount of physical activity.
The Nutrisystem menu has more than 150 choices of food items. Customers can sign-up for automatic shipping or receive food in person. Customers can also opt to add grocery items to their order.
Nutrisystem provides a variety plans for women and men as well as vegetarians. In addition to meal plans, Nutrisystem also offers frozen and ready-to-go meals.
Many Nutrisystem meals can be made gluten-free. SmartCarbs are low glycemic sugars that don’t cause blood sugar spikes. Many Nutrisystem meals contain SmartCarbs. This includes whole grains, beans, fruits and whole grain.
PowerFuels can also be found in Nutrisystem meals. They are a source of healthy fats and protein that are lean and healthy. They are designed to digest slowly and keep you full.
Nutrisystem meals are low in saturated fats and are high in fiber. The meals are designed to help you lose weight while maintaining a consistent level of blood sugar.
Nutrisystem also offers an online community, with support from registered dietitians as well as other users. Users are encouraged to drink no less than 64 ounces of fluid every day.
The Nutrisystem program can help you shed a few pounds. You can choose to sign up for a month-long subscription or for a single purchase.
While condiments might not be your first thought when you think about healthy eating, it is not a problem to have some ketchup with your lunch. The good thing is that most condiments are made using the same nutritious ingredients. To see the nasty ingredients, you will want to take a look at the labels.
Although the ketchup shackles are out of the picture it’s a good opportunity to examine the condiments and alcohol. You should be aware of the calories in it. As such, the best way to go about it is to plan your week’s worth of meals in advance. Not only will you spare yourself the trouble of sifting through the remnants of a booze-fueled night however, you’ll also have a better time figuring out which foods to cut out from your menu plan. In addition, you’ll be able to maximize the value of your buck by avoiding the most dreadful food-borne illnesses and stomach cramps at the same time.
The most exciting part is that you’ll receive a nice swag bag with Nutrisystem trinkets. In addition to the food, you’ll have access to their outstanding customer service department, which comes in especially helpful on days that your plans aren’t working.
Nutrisystem offers one-on-one coaching to assist you in losing weight. This is to help keep you on track and ensure you meet your weight loss goals.
One-on-one coaching through Nutrisystem can be done in the form of chats online or phone calls. You can also access experts for assistance. In addition customers have the opportunity to set their own meals for the day and snacks.
Nutrisystem meals contain high protein, low glycemic Index to keep hunger under control. They also contain recommended amounts of fiber, fats and protein.
The app lets users keep track of their progress. Users can also log their intake of water level, exercise levels, and weight fluctuations. There are also challenges as well as giveaways and other rewards that can be used to motivate users.
Nutrisystem has a mobile app that is available to all customers, in addition to the food delivery services. The app is free to download.
The app’s interface is intuitive and much more user-friendly. It features smart reminders to keep an eye on meals and workouts. The app is also compatible with more restaurants and more brands.
Nutrisystem’s prices tend to be slightly higher than competitors. However, it does offer a 14-day money-back guarantee. For customers who are not happy, they can return the food items to get a refund.
Millions of people have lost weight with the program. Customers can choose between five different plans that are specialized. They are ranging from an entry-level plan to a more expensive one.
Nutrisystem encourages smoothies and shakes to replace meals. It is not recommended for those who suffer from certain health issues or mothers who are breastfeeding.
Nutrisystem provides online coaching, in addition to one-on-one coaching. This community provides support materials and recipes as well as forums.
You may be interested in the Nutrisystem money-back guarantee if are thinking of signing up. Nutrisystem offers a 14-day money-back guarantee which is one of the numerous benefits of their program. However it is important to note while the company’s refund process is simple, you do have to adhere to a few guidelines to receive your entire payment back.
First, you should understand that the company’s money-back assurance only applies to new customers who order a 28-day plan. Additionally, you need to be patient. It could take a few days for your first order to be processed.
Important information is that the money-back guarantee can only be used to return a single item. It is possible that you will not be able to return frozen food items.
This shouldn’t be a problem, though. You can still end your membership. Contact Nutrisystem’s customer service line. They’ll be happy to assist you.
Nutrisystem also has the option of pause which lets you delay your order. You can decide to get your meals every four weeks or every month, depending on your preference.
The money-back guarantee is not applicable to weekly orders. However, you can get 50% off your first Auto-Delivery purchase. If you are unhappy with the food, you can always contact or write to the company and ask for the refund.
In the end, you may be interested in looking out for other Nutrisystem promotions. For instance, they offer free shipping in the continental United States. They also offer a variety of add-ons at a reduced price.
Overall, Nutrisystem is a good choice if you’re hoping to lose weight while still eating out. Nutrisystem meals are easy, healthy, and simple to prepare. They also offer online support and tools.