What is marine collagen?
The skin and scales of fish like cod or snapper, specifically, are used to make the marine collagen used today. A process known as hydrolysis is use to remove the collagen protein and then break it down into smaller protein molecules (also known as collagen peptides), which is why these are also referred to as hydrolyzed collagen. Due to these smaller pieces, marine collagen peptides are simple to incorporate into hot or cold beverages, such as your morning coffee, smoothie, or oatmeal. Yes, it has no taste or odour.
The body doesn’t just absorb marine collagen whole and send it exactly where it needs to go, as it does with collagen from all other sources. * It separates the collagen into its individual amino acids, which the body then absorbs and uses. Marine collagen is distinguished by high concentrations of glycine, proline, and hydroxyproline despite having 18 amino acids in total. It’s crucial to remember that marine collagen is not a complete protein because it only contains eight of the nine essential amino acids.
How Marine Collagen Works
Similar to bovine collagen, marine collagen functions in the body by supplying the necessary amino acids for the development of robust, healthy connective tissue.
The peptide molecules in marine collagen are smaller than those in bovine collagen, which makes them slightly more bioavailable and absorbable. Marine collagen, however, almost exclusively types 1 collagen.
The amino acid hydroxyproline, a crucial component of skin, blood vessel walls, and other connective tissues, is also particularly abundant in marine collagen.
What Are the Health Benefits of Marine Collagen?
Although collagen treatments first appeared in skin care products, the protein is not suitable for topical use because it is too large to penetrate the skin, according to Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. For this reason, some formulations use partially broken down collagen known as hydrolyzed collagen or collagen peptides.
The amount of collagen in your bones also decreases as collagen levels in your body decline. Since collagen makes up the majority of our bones, these peptides are crucial for bone density and strength. Your bone strength and bone density may both benefit from your body’s collagen being replenished. 8
Similar results occur when you consume collagen. According to Dr. Zeichner, the amino acids that are produced when the protein is broken down and circulated in the blood may signal the skin to increase the production of new collagen. It is still unknown if this is true and how effective it is.
According to a report published in September 2018 in Nutrition Research, 120 people who took a supplement containing hydrolyzed fish collagen, vitamins, antioxidants, and substances like glucosamine experienced a 40 percent increase in skin elasticity compared to a placebo, as well as a self-reported 43 percent reduction in joint pain and 39 percent better joint mobility. It is unclear whether fish collagen alone was the cause of these outcomes. Human studies examining the potential advantages of marine collagen on joint health or arthritis are currently lacking.
“One limitation and interesting finding in the study is that different sides of the face responded differently to supplementation, which definitely needs explaining,” he says. The study’s hard-to-explain findings may point to factors not accounted for in the research. On a whole, the study is hardly enough to make marine collagen a staple recommendation.
Are There Any Side Effects From Marine Collagen?
You must not take marine collagen if you are allergic to fish. Additionally, since collagen is a protein, you should think of this as a supplement for protein. Two scoops of protein could have 11 g depending on the brand. You must count the grams of protein taken in from marine collagen powders or capsules if you have severe kidney disease and your doctor has advised you to limit protein, advises Jampolis.
Is it possible to get collagen from fish?
The body uses a variety of foods to produce collagen, including fish. Protein is broken down into amino acids and found in foods like chicken, beef, pork, eggs, dairy products, and plant-base proteins (like those found in quinoa, beans, tofu, tempeh, and pistachios). However, those protein-rich foods are unable to produce collagen’s building blocks on their own.
Copper, zinc, and vitamin C are necessary for collagen synthesis to occur. Additionally, you can find those in the foods you consume.
Supplements containing collagen powder are metabolize similarly to the protein-rich foods you already consume. You have no control over how that collagen powder affects your skin, joints, or nails because it isn’t process and deliver to particular parts of the body. The way your body uses it is up to you. This occurs with marine collagen as well as collagen derived from animals and vegans.
When will the results be visible?
The turnover of collagen happens gradually. Therefore, it will take at least 8 weeks to see results, regardless of your collagen usage goal (6Trusted Source).
Most studies use a minimum of 8 weeks to evaluate collagen’s effects on skin health and joint pain relief. But other studies use longer times, like 12 months, for bone health.
How to pick a good marine collagen product
Visit your doctor first to go over any potential risks and benefits if you decide to try marine collagen. Before you go to the store or make an online purchase, carefully read the label and research the manufacturer.
There is no set standard for quality control, and any manufacturer can release a product onto the market without first obtaining approval, claims Dr. Katta. An investigational lab called ConsumerLab look at a number of collagen supplements and discover one that was cadmium-tainted. Health issues may result from that.
Dr. Rahman says, “When I assess supplements, I try to be mindful of the environmental impact of taking them. A plus is reputable businesses that obtain their collagen from fish that have been caught sustainably or from non-GMO (without genetically modified organisms).
The Bottom Line
Supplementing with marine collagen is distinct from eating fresh fish. Fish cartilage, fish skin, bones, heads, scales, fins, and entrails all contain collagen. According to a review that appeared in the journal Materials in September 2020. Unless you eat small, whole fish, you usually don’t eat these parts (such as sardines, anchovies, or mackerel). In that case, Wallace claims, you’ll eat more collagen than if you were to eat a regular fish fillet.
Consider incorporating marine collagen into your diet. If you want to increase your intake of collagen and money is not an issue. Because these supplements can be expensive. The dose of supplements may be higher. They come in capsule form or as a powder that you mix into a liquid, such as a smoothie or coffee. Make sure to select collagen peptides that have already been hydrolyzed, as these are simpler for the body to digest. And so depending on your health objectives, collagen supplements are typically secure, simple to use, and worthwhile to try.