Marine Collagen: Benefits, Sources, and Is It Right for You?

What is Marine Collagen?

Collagen is the most abundant protein in the human body and is the building block of muscles, bones, skin, and tendons. It gives structure and strength to our bodies. As we age, our bodies produce less and less collagen, leading to signs of aging like wrinkles, sagging skin, and joint pain.

Marine collagen is a type of collagen peptide supplement sourced from fish skin, scales, and bones. It has become an increasingly popular supplement due to several proposed health benefits. Proponents suggest marine collagen can improve skin health, reduce joint pain, promote heart health, and even help with weight loss.

Benefits of Marine Collagen

The proposed benefits of marine collagen include:

• Reducing wrinkles and dryness
• Increasing skin elasticity and production of collagen
• Supporting strong nails and hair
• Protecting cartilage in joints and promoting mobility
• Supporting bone mineral density
• Boosting muscle mass when paired with exercise
• Helping manage weight by making you feel fuller

How Does Marine Collagen Work?

When hydrolyzed into peptides, marine collagen supplements can be easily absorbed into the bloodstream because the peptides are so small. From there, the amino acids that make up collagen peptides get incorporated into skin cells or other tissues where the body needs repair.

Skin cells have collagen receptors that bind to collagen peptides, which triggers fibroblasts to ramp up collagen production. This leads to improvements in skin smoothness, firmness, and hydration.

Cartilage and joints also have collagen receptors that stimulate cartilage-producing cells when they detect presence of collagen peptides, leading to relief from stiffness and pain.

What Are the Sources of Marine Collagen?

The main sources of marine-derived collagen are fish skin, scales, bones, and fins. Some of the most common fish used include:

• Tilapia
• Salmon
• Cod
• Haddock
• Flounder

Using remnants from fish used for food production gives an eco-friendly way to extract marine collagen. The collagen is hydrolyzed so it can be easily standardized and absorbed.

Benefits of Marine Collagen Supplements

Skin Anti-Aging

Many people take marine collagen for its potential skin anti-aging benefits. By supplementing missing collagen, it aims to reduce wrinkles, dryness, and skin sagging due to aging and sun exposure. Several studies demonstrate marine collagen peptides can increase skin elasticity and hydration.

A 2019 double-blind trial had 54 women take 2.5 grams of marine collagen peptides for 8 weeks. The marine collagen group had a statistically significant reduction in eye wrinkle depth compared to placebo group. They also had improved skin hydration.

Joint and Bone Health

Collagen makes up 50% of cartilage in joints and 90% of bone matrix. With natural decline of collagen, joints can lose cushion and bone mineral density drops. Clinical research found collagen supplements, including marine sources, supported joint comfort and mobility.

A 24-week study had athletes take 10 grams of marine collagen peptides daily. Compared to placebo group, the marine collagen group had increase knee joint comfort during activity and reduction in undulation of knee joint surface after workouts.

Heart Health

Some research indicates marine collagen supplements may support heart health. The peptides contain glycine, an amino acid that helps regulate blood pressure. Human trials found collagen supplementation linked to drops in LDL "bad" cholesterol and total cholesterol compared to placebo.

An 8-week double-blind study had 26 adults with high blood pressure take 3 grams of fish collagen peptides. Average systolic blood pressure in marine collagen group decreased compared to placebo group.

Weight Management

Hydrolyzed collagen peptides expand in stomach to create feeling of fullness. A study compared weight changes over 6 months between marine collagen peptide group and placebo group. The marine collagen group had significant reduction in body fat percentage compared to placebo group.

Marine Collagen vs. Bovine Collagen

The two most popular sources for supplemental collagen are bovine (cow) collagen and marine collagen. What’s the difference between marine and bovine collagen?

Bovine collagen comes from cow hides and bones. Types of bovine collagen include Type I and Type II collagen. Marine collagen comes from fish and contains primarily Type I collagen peptides. Marine collagens may also contain small amounts of Type V collagen.

Absorption

Some research suggests better absorption of marine collagen peptides compared to bovine collagen peptides. A study measured collagen peptide levels after ingestion. Marine collagen peptides reached higher blood levels compared to same dose of bovine collagen peptides.

Amino Acid Profile

Both bovine and marine collagen are rich sources of glycine, proline, and hydroxyproline. Marine collagen contains more hydroxyproline, the amino acid abundant in human collagen. Marine collagen also higher in other amino acids like alanine, tyrosine, and methionine.

Source

For some people source matters when choosing collagen. Bovine is from cow or beef products. Marine collagen comes from fish. This leads some vegetarians or religious groups to prefer marine over bovine sources.

Allergies and Dietary Restrictions

Bovine collagen risks excluding those with beef allergies or following religious beef restrictions. Marine collagen works for most diets including kosher, halal, vegetarian, or vegan (when not paired with gelatin capsule).

How to Take Marine Collagen

Dosage

Research studies demonstrating benefits for skin, joints, and other uses range from 2.5 grams to 10 grams daily. Most marine collagen supplement labels recommend 2-6 grams per day, taken evenly across morning and night.

When to Take It

For best absorption and utilization, take marine collagen peptides on an empty stomach. If taking marine collagen once daily, mornings tend to work best. You can divide dosage across morning and evening for steadier exposure.

Powder or Capsules

Marine collagen comes as powder or inside capsules. Collagen powders can dissolve into water, smoothies, coffee, etc. for easy consumption. Capsules convenient for travel but can be more expensive. Choose powder or capsule form based on preference.

Look for a flavorless marine collagen powder. Some hydroyzed collagen powders have added sweetener or flavors. Avoid added sugar by picking an unflavored variety.

Pairing with Vitamin C

Vitamin C helps stimulate collagen synthesis for best results. Try taking marine collagen supplement along with vitamin C foods like citrus fruits, peppers, or broccoli. Or find marine collagen complex with added vitamin C.

The Takeaway

Marine collagen shows promise as an anti-aging, joint supporting supplement. Sourced from the skin, bones, and scales of fish like tilapia, salmon, and cod, marine collagen contains highly bioavailable collagen peptides.

Research indicates marine collagen supplementation can increase skin hydration and elasticity while reducing lines and wrinkles due to its collagen-stimulating amino acids. Studies also demonstrate marine collagen peptides support joint comfort and mobility.

Other evidence links marine collagen intake to heart health markers like lower blood pressure as well as potential weight management benefits. Marine collagen offers a quality, sustainable collagen source for those following plant-based or kosher diets.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.