What is marine collagen? And should you be taking it? Here, we explain everything you need to know about marine collagen supplements&#;plus, why this ingredient is so beneficial to your health.
Collagen is the most abundant protein found in the human body. It has a fiber-like structure and is found in connective tissue, tendons, ligaments, bones and cartilage. Importantly, collagen also plays a role in strengthening your skin. You know how when you&#;re young, your skin has a youthful bounce? You can thank collagen for that.
Unfortunately, once we hit our mid-20s, our collagen production starts to decline&#;and that&#;s why we created DEEP COLLAGEN Inner Beauty Support as a simple and convenient way to include more collagen in your diet.
There are two types of collagen on the market: bovine collagen (derived from the hides and hooves of cattle) and marine collagen (derived from the skin of fish)&#;here&#;s why we chose the latter as the most beneficial source of collagen peptides when developing DEEP COLLAGEN.
What Is Marine Collagen?
Marine collagen is derived from fish skin and scales. It&#;s important to note that not all marine collagen is created equal. DEEP COLLAGEN contains clean, sustainably sourced marine collagen peptides, prepared from deep-sea, wild-caught fish&#;specifically, North Atlantic cod.
You&#;ll notice that most collagen supplements contain &#;hydrolysed collagen&#;. Put simply, this refers to the process used to obtain the collagen peptides found in the product. In marine collagen, this means that the collagen has been broken down into peptides (AKA smaller units of protein) so that it is more easily absorbed by the body.
What Does Marine Collagen Do For Your Body?
Incorporating a marine collagen supplement into your wellness routine is a simple-yet-convenient way to boost your daily intake. This is particularly useful if you don&#;t eat a lot of collagen-rich foods or the amino acids required to help build and preserve your own collagen stores.
Health Benefits Of Marine Collagen:
Think of DEEP COLLAGEN as an ingestible addition to your skincare routine. It can act as an antioxidant to help counteract the damaging effects of free radicals.
A review of 11 studies saw an improvement in skin elasticity and hydration in women who took 3-10 grams of collagen per day for an average of 69 days.
&#;The beauty and skin health benefits of collagen are undeniable&#;which is why at The Beauty Chef we have always promoted a diet rich in gut and skin-loving amino acids&#;as lack of collagen contributes to fine lines, wrinkles and reduced skin hydration,&#; says The Beauty Chef founder Carla Oates. &#;This is why it&#;s such an essential nutrient to consume regularly to help fight the effects of ageing and support plump, firm skin.&#;
Marine or fish collagen supplements can support gut health, thanks to the ingredient&#;s amino acid content.
These amino acids&#;including proline, glycine and glutamine&#;help to strengthen and rebuild the delicate lining of our digestive tract. We know that foods rich in amino acids can also have an anti-inflammatory effect on the body. It&#;s beneficial to include an abundance of amino-acid rich foods&#;like marine collagen, bone broth, animal protein, eggs and dairy&#;in our diet regularly.
Collagen is essential for maintaining the integrity of your cartilage and bone strength. This means that as our body&#;s natural collagen levels start to decline, we can become more susceptible to joint pain and low bone density.
Research has shown that taking a collagen supplement can help support joint and bone health. One review of five studies found that participants with osteoarthritis who took 10 grams of collagen per day for 24 weeks saw an improvement in joint pain and stiffness. Similarly, a study of 66 women who took collagen daily for 12 months found that the supplement led to an increase of up to 7% in their bone density.
Did you know that your hair is mostly composed of the protein keratin?
As mentioned earlier, collagen is a source of amino acids, including proline. As it turns out, proline is also the main component of keratin&#;this means that if your hair isn&#;t as healthy as it could be, consuming a diet rich in proline could provide your body with the essentials to promote stronger hair.
Collagen is an important component of our body&#;s muscle mass&#;in fact, up to 10% of muscle tissue is composed of collagen.
If you&#;re interested in growing stronger and increasing your muscle mass, research suggests that supplementing your diet with collagen protein could help. A study found that taking collagen daily could stimulate muscle growth after exercise. Eating a balanced diet filled with protein-rich foods is especially important for maintaining muscle tissue as we get older.
As you can see, marine collagen benefits are far-reaching. One of the tastiest ways to up your intake? Via this Avocado, Mint & Berry Collagen Smoothie. Bon appétit.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
Our team includes licensed nutritionists and dietitians, certified health education specialists, as well as certified strength and conditioning specialists, personal trainers and corrective exercise specialists. Our team aims to be not only thorough with its research, but also objective and unbiased.
This article is based on scientific evidence, written by experts and fact checked by our trained editorial staff. Note that the numbers in parentheses (1, 2, etc.) are clickable links to medically peer-reviewed studies.
The information in our articles is NOT intended to replace a one-on-one relationship with a qualified health care professional and is not intended as medical advice.
With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Note that the numbers in parentheses (1, 2, etc.) are clickable links to these studies.
Wondering about major sources of collagen? Fish collagen definitely tops the list.
While there are benefits associated with all animal collagen sources, fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens, making them antioxidant powerhouses. Bioavailability is highly important since it largely determines the efficacy of any nutrient you ingest.
Fish collagen is absorbed up to 1.5 times more efficiently into the body and has superior bioavailability over bovine or porcine collagens. Since it&#;s absorbed more efficiently and enters the bloodstream more quickly, it&#;s considered the best collagen source for medicinal purposes.
Fish collagen&#;s ability to be more easily absorbed by our bodies is thanks to its lower molecular weight and size, which allow the collagen to be absorbed at a higher level through the intestinal barrier into the bloodstream and carried throughout the body. This leads to collagen synthesis in the joint tissues, bones, skin dermis and many other essential body systems.
Since we don&#;t tend to eat the parts of the fish containing collagen (mainly skin and scales), making homemade fish stock or supplementing with collagen is the next best thing.
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What Is Fish Collagen?Fish collagen is a complex structural protein that helps maintain the strength and flexibility of:
It&#;s a type I collagen, which is the most abundant collagen in the human body. Type I is best known for providing the foundation for beautiful skin, strong connective tissues and sturdy bones.
Fish collagen peptides have very specific amino acid compositions with a high concentration of glycine, hydroxyproline and proline.
When fish collagen is ingested, hydroxyproline peptides are not completely digested to free amino acids and can be detected in the blood. These hydroxyproline peptides stimulate cells in the skin, joints and bones, and they lead to collagen synthesis through cell activation and growth.
The scales, skin, bones and fins of fresh or saltwater fish are used for the creation of fish collagen supplements. Since these parts are considered waste products during fish processing, using them to create other products helps reduce environmental pollution.
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Health BenefitsSince fish collagen is a type I collagen and type I collagen is what our skin consists of, it&#;s not surprising that it can benefit the skin. It helps prevent and improve any signs of skin aging, making it a great anti-aging food.
Possible skin benefits of consuming this collagen include improved smoothness, better moisture retention, increased suppleness and prevention of deep wrinkle formation.
Hydrolyzed fish collagen is composed of small, low molecular weight peptides, which are easily digested, absorbed and distributed by the human body.
Research published in in the Open Nutraceuticals Journal states how numerous clinical trials have now been performed showing the efficacy and benefits of collagen peptides on skin properties, including hydration, elasticity and reduction of wrinkles. Researchers conclude that hydrolyzed collagen is a smart weapon in the everyday fight against the undesirable yet visible signs of aging.
Fish collagen has shown its ability to increase the body&#;s own natural collagen production. In the past, studies have demonstrated that collagen peptides from fish skin might have a positive effect on bone health by increasing bone mineral density and exerting anti-inflammatory activity on osteoarthritis.
The goal of one study was to determine effects of fish collagen peptides on collagen synthesis, quality and mineralization. Findings of the study show that the fish collagen has a positive effect on collagen synthesis and collagen quality.
Researchers also found that the fish collagen was helpful in the matrix mineralization of bone-synthesizing cells in vitro. While this study did not involve human subjects, it does show how fish collagen is biomaterial that can aid bone healing and regeneration.
Furthermore, researchers from the NC Oral Health Institute at the University of North Carolina at Chapel Hill&#;s School of Dentistry examined the effects of fish collagen peptides in an osteoblastic cell culture system. They found that fish collagen peptide supplementation &#;exerts a positive effect on osteoblastic cells in terms of collagen synthesis, quality and mineralization, thereby suggesting the potential utility of FCP for bone tissue engineering.&#;
Fish collagen might help your next scrape, scratch or more serious wound to heal better and faster. The ability of a wound to heal is ultimately based on collagen, which is essential to wound healing because it helps the body form new tissue.
Type I collagen is the most abundant structural component of the dermal matrix so it makes perfect sense that having more type I collagen in your body might help wounds to heal faster.
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It was previously believed that collagens were just structural supports. Now we know that collagen and collagen-derived fragments control many cellular functions, including cell shape and differentiation, cell migration, as well as the synthesis of a number of important proteins.
Collagen also plays a critical role in all phases of wound healing: hemostasis, inflammation, proliferation and remodeling.
By consuming fish collagen, you don&#;t just get collagen &#; you get everything that collagen contains. Fish collagen is over 97 percent protein with no fat, sugars or carbohydrates, making it one of the absolute best protein foods on the planet.
It also has a very distinctive amino acid profile.
Amino acids are organic compounds that combine to form proteins. They, along with proteins, are the building blocks of our bodies.
By increasing your protein intake through consuming collagen, you can improve your workouts, avoid muscle loss (and prevent sarcopenia) and have a better recovery post-workout. More collagen protein in your diet also always helps with weight management.
Research out of Canada published in found that fish collagen has yet another impressive component: collagencin, which is an antibacterial peptide from fish collagen. This study found that collagencin completely inhibited the growth of Staphylococcus aureus, more commonly known as staph or staph infection.
Staph is a very serious, highly contagious infection caused by bacteria commonly found on the skin or in the nose. For the future, marine collagens look like a promising source of antimicrobial peptides, which could improve both human health as well as food safety.
The exact nutritional content of fish collagens varies. Here&#;s an example of a 10-gram serving of hydrolyzed fish collagen, which contains about: (9)
You can find a fish collagen supplement at your local health store or online. It&#;s available as a pill, liquid or powder.
You should choose one that comes from a reputable company and is non-GMO and gluten-free. Also, makes sure it has no fillers, sugar, artificial flavors or artificial preservatives.
You might find hyaluronic acid and vitamin C included in your marine collagen supplement because they aid the absorption of collagen. Beware of collagen supplements made in countries with loose manufacturing controls and standards.
When collagen is hydrolyzed, the protein molecules are broken into smaller molecules. Hydrolyzed fish collagen supplements are more easily digested and absorbed by your body.
Fish collagen is different from marine collagen. Many marine collagen products are sourced from shellfish and jellyfish, which I don&#;t recommend.
Always store collagen products in a cool, dry place.
You might be scared to buy and use fish collagen products because you think they&#;ll smell and/or taste like fish. Not to worry &#; there are many fish collagen products on the market today that are tasteless and odorless or have a neutral, non-fishy taste.
You can easily mix powdered collagen with smoothies, coffee, tea or a cup of hot water. You can even add it to soups or sauces.
Want to get your dose of fish collagen first thing in the morning? Try adding fish collagen powder to my Pumpkin Pie Oatmeal Recipe &#; it&#;s sure to start your day right!
Homemade fish stock is another great way to obtain the collagen benefits of fish. Try a Homemade Fishstock Recipe (wine optional) loaded with collagen and other health-promoting nutrients, along with other fish bone broth recipes.
In addition to adding a fish collagen product to your diet, you can also get this tremendous protein through collagen supplementation, such as collagen hydrolysates. Collagen hydrolysate supplements are easy to find at most health food stores or pharmacies.
Risks and Side EffectsThere are no commonly reported side effects of fish collagen.
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