Why Collagen is Essential When Taking GLP-1 Medications
- Jennifer Hardy
- Mar 29
- 5 min read
Before you start taking a GLP-1, I want to tell you something that I didn't know until I was a month into the journey. Without the right amount of collagen in your diet, your weight loss could lead to the dreaded "Ozempic Face."
Despite the name, this isn’t exclusive to Ozempic users—it can happen to anyone experiencing rapid weight loss, whether from semaglutide, tirzepatide, or even diet and exercise alone.
What Is Ozempic Face?
“Ozempic Face” refers to the loss of facial fat that can make the skin appear saggy, hollow, or aged. This happens because fat naturally provides volume and structure to the face.
When weight loss is significant, especially in a short period, the cheeks, temples, and jawline can lose fullness, leading to a more gaunt or tired appearance.
Here are three reasons why:
Fat loss is not just from the body – Weight loss affects the face as much as the rest of the body, sometimes more noticeably.
Collagen production naturally declines – As we age, we produce less collagen, making the skin less elastic and more prone to sagging after fat loss.
Rapid weight loss leads to skin changes – The skin doesn’t always have time to adjust, leading to looseness or hollowed features.
While years ago, my yo-yo dieting lifestyle saw my skin snap back into perfect form, I'm now in mid-life. Nothing bounces right back anymore. While spas across the country are offering fillers and surgery to iron out Ozempic Face challenges, you can do something from the git-go to lessen the impact.
How to Combat Sagging Skin when Taking GLP-1s
Collagen is the most abundant protein in the body, making up about 30% of the total protein content. It acts as the scaffolding for skin, joints, muscles, bones, and connective tissues, keeping everything firm, elastic, and strong.
Your body naturally produces collagen, but production declines with age, weight loss, and poor nutrition. Since GLP-1s reduce appetite and calorie intake, collagen deficiency becomes more likely, making supplementation a smart move.
Key Functions of Collagen:
✅ Maintains skin elasticity and hydration (helps prevent sagging and wrinkles)
✅ Supports hair and nail growth (prevents thinning and brittleness)
✅ Strengthens joints and ligaments (reduces aches and stiffness)
✅ Preserves muscle mass and connective tissues (important during weight loss)
✅ Improves gut health and digestion (supports the intestinal lining)
For GLP-1 users experiencing rapid weight loss, collagen helps prevent sagging skin, hair thinning, and joint discomfort, all while keeping your body strong and resilient.
How Do GLP-1s Affect Collagen and Why Does It Matter?
GLP-1 medications work by slowing digestion, suppressing appetite, and regulating blood sugar, leading to fewer calories consumed and steady weight loss. While this can be great for improving metabolic health, it also reduces overall nutrient intake, which can lead to:
Skin changes – Loss of elasticity, sagging, and dryness.
Hair thinning – Protein and collagen deficiencies can weaken hair.
Muscle loss – Reduced protein intake affects lean body mass.
Joint discomfort – Less collagen can lead to stiffness and aches.
Without adequate collagen support, weight loss from GLP-1s can sometimes result in loose skin, brittle nails, thinning hair, and joint strain—all of which can make your transformation feel less healthy and sustainable.
By prioritizing collagen intake, you can support your body during weight loss, keeping skin firm, hair strong, and joints comfortable as you slim down.
Best Sources of Collagen in Food
While collagen naturally occurs in some foods, it’s not as abundant as other proteins like chicken or fish. To increase your intake, focus on collagen-rich and collagen-boosting foods:
Animal-Based Collagen Sources
Bone broth – One of the best natural sources of collagen.
Chicken skin & cartilage – Found in rotisserie chicken or homemade broths.
Beef & fish collagen – Present in connective tissues and skin.
Collagen-Boosting Nutrients
Your body needs vitamin C, zinc, and amino acids to produce collagen effectively. These foods help:
Citrus fruits (oranges, lemons, kiwis) – High in vitamin C, essential for collagen synthesis.
Leafy greens (spinach, kale) – Provide antioxidants that protect collagen.
Eggs & dairy – Contain amino acids that support collagen formation.
Nuts & seeds – Rich in zinc, another key collagen cofactor.
While these foods support collagen production, supplements are often the easiest way to get consistent intake—especially for those on GLP-1s with reduced appetite.
Best Collagen Supplements for GLP-1 Users
Since collagen from food sources is limited, many people turn to collagen supplements to help meet their needs. Here’s what to look for:
Best Types of Collagen Supplements
✔ Hydrolyzed Collagen Peptides – Easily absorbed, mixable in drinks.
✔ Collagen with Hyaluronic Acid & Vitamin C – Enhances absorption and skin benefits.
✔ Marine Collagen – Sourced from fish, good for skin and joints.
✔ Multi-Collagen Blends – Combine bovine, chicken, fish, and egg sources for full-spectrum benefits.
I started my GLP-1 journey with the help of Ashley Legg at Legg Day Fitness to get collagen, protein, and hydration maximized. She was so helpful I'm now part of her team teaching others about the benefits of adjusting your lifestyle to make the most of semaglutide and tirzepatide.
How to Take Collagen Supplements for Best Results
True story—I bought a bottle of collagen from Amazon before I brought Legg Day Fitness into my routine. Under the umbrella of "I didn't read the fine print," I got a bottle of giant "horse pills," and ONE SERVING was SIX of these monsters!
There had to be a better way. Sure enough, there were several. I started taking collagen powder, per Ashley's recommendation. In full transparency, collagen doesn't really taste like anything, but it also doesn't taste good. Get creative with how you fold it into your food or drinks.
Add to coffee or tea – Unflavored collagen peptides dissolve easily.
Mix into smoothies or yogurt – Great for a protein boost.
Use in soups or oatmeal – Easy way to incorporate into meals.
Collagen is best absorbed when taken consistently, so aim for 10-20 grams daily for noticeable benefits.
Legg Day Fitness Collagen Recommendations
Ashley is a huge fan of Truvani products, and she shared her recommendations with us. Truvani gets a lot of love because it hits a sweet spot: clean ingredients, transparent sourcing, and no sketchy fillers.
Legg Day Fitness Offers GLP-1 Nutritional Services
Whether you're taking semaglutide or tirzepatide for diabetes, weight loss, or obstructive sleep apnea, it's a personal journey filled with a lot of horror stories online. That's why I trusted the expertise and grace of Ashley Legg to help me avoid side effects while getting all the right foods. Reach out to her today to get a no-obligation consultation and see if she's a good fit for your nutritional needs.
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