Can Collagen Help Reduce Body Fat in Older Adults? A New Clinical Trial Says Yes

As we get older, our bodies naturally go through some unwelcome changes. Muscle tends to shrink, fat tends to creep up, and our metabolism simply doesn’t run as efficiently as it once did. For many people over 50, even eating well and staying moderately active isn’t always enough to prevent gradual fat gain. That’s why researchers have been on the lookout for safe, natural ways to help support healthy body composition as we age.

A recent randomized, double-blind, placebo-controlled clinical trial,written up in the National Institutes of Health, took a closer look at one candidate: collagen peptides. Collagen has already gained popularity for supporting skin elasticity and joint health, but its benefits for body fat control are less well known. This new study aimed to answer a simple question: Can daily collagen peptide supplementation help reduce body fat in adults over 50 who engage in normal, everyday physical activity (but not structured exercise)?

Who Participated in the Study?

The trial included 84 adults aged 50 and older in South Korea. After accounting for dropouts, 74 people completed the study, with half receiving collagen peptides (15 grams per day) and half receiving a placebo drink made to look and taste identical.

It’s important to note that participants:

• Were not doing intense exercise or resistance training
• Had an average body mass index (BMI) between 23 and 32
• Agreed not to take any other protein supplements
• Helped researchers track their food intake and physical activity

This setup allowed the researchers to isolate the effects of collagen itself, rather than exercise or major lifestyle changes.

What Exactly Did They Take?

Participants in the collagen group received 15 grams per day of hydrolyzecd collagen peptides. This is a type of low-molecular-weight collagen (about 3 kDa), which means it’s broken down into smaller pieces that are easier for the body to absorb. The placebo drink had no collagen, but matched the taste, color, and texture so that neither participants nor researchers would know who was in which group.

How Did Researchers Measure Changes?

To track body composition, the study used two trusted methods:

• BIA (bioelectrical impedance analysis)
• DEXA scans, considered one of the most accurate ways to measure body fat and muscle

Measurements were taken at the beginning and again after 12 weeks. The researchers also monitored diet, blood markers (like cholesterol and blood sugar), and physical activity to make sure no other factors skewed the results.

What Did the Study Find?

Here’s where things get interesting.

After 12 weeks, the people taking collagen showed significant reductions in body fat, while the placebo group actually gained fat on average.

Key results:

• Total body fat mass decreased significantly in the collagen group compared to the placebo group (confirmed by both BIA and DEXA)
• Only the collagen group showed meaningful drops in:
• Whole-body fat mass
• Percent body fat
• Trunk (belly/torso) fat
• The collagen group had an average fat mass change of –0.49%, while the placebo group increased by +2.23%

These differences were not only measurable—they were statistically significant, meaning they are unlikely to be due to chance.

Importantly:

• Physical activity did not change between groups
• Dietary intake also remained similar
• Bloodwork did not show major group differences, suggesting collagen didn’t affect cholesterol or glucose levels in this short time frame

So, the fat loss wasn’t due to people exercising more or eating differently—it was associated with collagen intake.

Why Might Collagen Reduce Body Fat?

Scientists are still exploring the exact mechanisms, but animal and cell studies suggest that collagen peptides may influence fat metabolism.  Some possible explanations include:

1. Reduced formation of new fat cells
   Preclinical studies show collagen may down-regulate genes involved in creating and storing fat.
2. Improved muscle maintenance
   Although this study did not focus on muscle mass changes, previous research has shown collagen supplementation can support fat-free mass or muscle mass. The more muscle you have, the more calories you burn at rest.
3. Better protein intake for aging bodies
   Many adults over 50 do not get enough high-quality protein. Collagen, while not a complete protein, still contributes to overall amino acid intake, which may subtly support metabolism.

What Makes This Study Different?

Earlier studies found that collagen helped reduce fat when combined with resistance training. But this study is unique because:

• Participants were not doing structured exercise
• The collagen dose was consistent with previous successful trials (15 g/day)
• The population was specifically adults over 50, who face unique metabolic challenges

This means the results are particularly relevant for older adults who maintain day-to-day activity but aren’t engaging in intense workouts.

What Does This Mean for Everyday People?

While collagen isn’t a miracle fat-melting supplement, this study offers promising news - Daily collagen peptide supplementation may help older adults reduce body fat even without changing their exercise or diet habits. It shouldn’t replace healthy eating and physical activity, but it may offer an extra tool for managing age-related body composition shifts.

Takeaway

The study provides strong evidence that 15 grams of collagen peptides per day for 12 weeks can reduce body fat in adults over 50, especially around the trunk area. With no major changes in lifestyle needed, collagen could be a simple, safe supplement to support healthier aging.

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