Some people first discovered collagen peptides through that Jennifer Aniston commercial. If taking collagen supplements delivers those results, count me in!
However, numerous varieties exist. Marine collagen, for instance, derives from the skin and bones of various fish species. But what exactly is it, and should we consider supplementation?
What is Collagen?
Collagen is a crucial protein found in the connective tissue of humans and other animals. It comprises 30% of your body’s total protein and serves multiple vital functions throughout the human body.
Collagen provides strength and elasticity to our skin, replaces dead skin cells, assists with blood clotting, and creates protective layers for our internal organs.
There are 28 distinct types of collagen, each serving specialized functions in the body. Among these 28, five primary types exist—collagen I, II, III, IV, and V—with type I comprising 90% of the body’s total collagen. This type provides structural support to your skin, bones, and ligaments.
As you age, your collagen production naturally declines. This reduction can lead to sagging skin and joint discomfort.
Given this decline, researchers have naturally investigated supplemental collagen. While research remains limited, current studies demonstrate encouraging results.
What is Marine Collagen?
Collagen can originate from numerous sources, including cows, pigs, poultry, and fish.
Marine collagen is extracted from the skin, scales, and bones of various fish species. These sources can be either wild-caught or farm-raised.
Commercial marine collagen typically comes from freshwater fish, such as Tilapia or Pangasius, a type of large catfish.
You can obtain marine collagen from whole food sources. Select fish that allow you to consume most, if not all, of the fish, such as sardines.
Alternatively, you can acquire collagen by eating the skin of various fish, such as salmon.
Marine Collagen vs. Bovine Collagen
The primary distinction between fish-derived and cow-derived collagen lies in their collagen types rather than significant structural differences.
Research indicates that marine collagen enhances collagen I and II in the body, while bovine collagen boosts collagen I and III.
Both collagen sources deliver comparable benefits for your hair, skin, and nails due to their collagen I content.
While marine collagen research continues, it shows promise for bone tissue regeneration and wound healing, among other potential applications.
Bovine collagen is typically more budget-friendly than marine collagen; however, marine collagen contains elevated levels of the amino acid glycine.
Glycine is a fundamental amino acid in collagen’s structural composition.
Studies suggest that increasing dietary glycine may enhance collagen synthesis and promote cartilage regeneration in individuals with osteoporosis.
Benefits of Marine Collagen
Currently, insufficient evidence supports the benefits of marine collagen or any collagen supplement source.
While several small studies exist, they lack randomized controlled trials (the gold standard for testing medication effectiveness). This doesn’t necessarily mean collagen supplements are ineffective; however, more research is required to definitively establish the benefits.
Based on available studies, supplemental collagen is possibly effective for enhancing skin hydration and elasticity, and for reducing pain while improving joint function in people with osteoarthritis.
Marine Collagen Supplements
Collagen supplements have surged in popularity over recent years due to their numerous purported health benefits.
Marine collagen supplements are available in powder, capsule, or pill form. Some supplements contain exclusively marine collagen. You can read reviews of popular options below:
Other supplements combine different collagen types, including marine, bovine, and chicken collagen. Popular multi-collagen reviews include:
Marine collagen peptides offer superior absorption since they’re broken down into smaller molecules. These are sometimes marketed as hydrolyzed collagen, though they’re essentially identical.
Collagen synthesis also requires supporting nutrients, including vitamin C, zinc, copper, and manganese. Some supplements incorporate these nutrients as well.
Marine collagen supplements typically include usage directions on the packaging. Currently, no official recommended dosage exists for any type of collagen.
Always consult your healthcare provider before introducing any supplement to your regimen.
Conclusion
Marine collagen derives from marine sources, specifically the skin, scales, and bones of various fish species.
Despite its different origin, marine collagen closely resembles other collagen types, including bovine collagen. Both may deliver benefits for your hair, skin, and nails.
Marine collagen typically costs more than bovine collagen and comes in various forms. You can also obtain it directly through your diet by consuming fish bones and skin.
While numerous promising studies examine marine collagen, additional research is necessary to establish definitive evidence of its potential health benefits.
