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Due to the so-called anti-aging and other benefits, collagen supplements have proliferated. But are all collagen sources equal?
Fish is good for you, but will it make the protein extracted from it equally healthy?
Collagen, one of the most popular ingredients in skin care products, has jumped to dietary supplements, and the excitement about the health benefits of consuming this protein isn't going away anytime soon. As research into the benefits of consuming collagen continues to advance, this protein is making its way into supplements and a variety of foods.
But as with other forms of protein, there is controversy about the best source of collagen. As the name suggests, marine collagen comes entirely from marine life such as fish scales, skin and bones. It's getting more and more popular!
What is Marine Collagen?
Marine collagen is collagen that is broken down from fish. How this popular ingredient benefits mature skin.
So what is collagen and what does eating it do for you?
"Collagen is one of the main components of skin, bones, tendons, ligaments, muscles and blood vessels," there are 28 types of collagen in the human body. Research shows that we naturally lose collagen due to aging and other factors, so the idea that we can replace lost collagen with an external source may sound reasonable.
"Because collagen is part of the skin's support structure, a lack of collagen can lead to wrinkles and sagging skin."
What are the health benefits of marine collagen?
Although collagen treatment begins with skin care, this protein is less suitable for topical application because it is too large to penetrate the skin. This is why some formulations use collagen peptides or hydrolyzed collagen, which has been partially broken down.
This is similar to what happens when you eat collagen. This protein is broken down into amino acids circulating in the bloodstream, and it is speculated that the collagen by-products in these circulation may send signals to the skin to promote the production of new collagen. Whether this is accurate, and how effective it is, is unclear.
Collagen peptides have been reportedly found to act as antioxidants to inhibit damaging free radicals and inflammation in skin cells (both of which have been linked to chronic disease and aging). In another small study, 50 women aged 45 to 60 who took a 10 g (g) marine collagen powder supplement for 12 weeks saw a 35% reduction in wrinkles compared to a group that took placebo powder. Measurements of skin elasticity, hydration and firmness are also improved.
In a double-blind, randomized, placebo-controlled clinical trial, 120 people took supplements containing compounds such as hydrolyzed fish collagen, vitamins, antioxidants, and glucosamine, resulting in a 40 percent increase in skin elasticity compared to placebo, and a 43 percent reduction in self-reported joint pain and a 39 percent increase in joint range of motion, according to an article published in September 2018 by the Nutrition Study. It's hard to know if fish collagen alone is responsible for these results. Currently, there is a lack of human trials analyzing the potential benefits of marine collagen for joint health or arthritis.
What is the difference between collagen and marine collagen?
The collagen you've heard about packaged in collagen powders and supplements is traditionally made from bovine (bovine) sources, while marine collagen comes from fish. "Many people try to get rid of animal products like red meat, they know that fish is healthier, so fish appears to be a better source of collagen for users than cow or pig skin and bones."
However, whether marine collagen is really healthier remains controversial. On a chemical level, there is little difference between the two. "Collagen molecules themselves are structurally similar, regardless of their source."
There is evidence that different sources of ingestible collagen may act on different types of collagen in the body (keep in mind that there are 28 species). Bovine collagen has been found to increase type 1 and type 3 collagen, which are the main types that make up the skin. Marine collagen increases types 1 and 2, which are found in cartilage, eye structure, and intervertebral discs.
Since marine collagen supplements are a newer type of product than bovine collagen, they have been studied less and longer-term clinical studies are needed. "Would love to see a positive comparison of marine collagen versus bovine collagen to recommend one in particular."
What other benefits does marine collagen have?
However, marine collagen does have some other known advantages. It is worth noting that it is a more sustainable source of protein than other species. A paper published in Marine Medicines in April 2020 states that "marine life and their waste can be a sustainable, environmentally friendly source of collagen." ”
The paper also notes that marine collagen may appeal to those who restrict eating meat in their diet for religious, cultural, or moral reasons. For example, several major religions restrict the consumption of pork and beef, and vegetarians may not want to eat animal products, but can eat fish.
In addition, marine medicine papers note that some people avoid using collagen of animal origin for fear that it may transmit diseases such as bovine spongiform encephalopathy, also known as mad cow disease.
Are there side effects of marine collagen?
If you are allergic to fish, you should definitely not take marine collagen. Also, since collagen is a protein, you should think of it as a protein supplement. Depending on the brand, two scoops may contain 11 grams of protein. If you have severe kidney disease and your doctor recommends limiting protein, then you need to calculate the grams of protein consumed from marine collagen powder or capsules.
How long does marine collagen work?
It's natural to want to see the benefits of any supplement or dietary changes right away, but you have to wait a while and consume them regularly, and you may see the benefits of your skin in 8 to 12 weeks, with plenty of time for your skin to repair and turn over.
If you want to try marine collagen, follow the instructions on the label to use the dosage. Also, it's best to consult your doctor before taking any supplement to make sure it's safe for your personal health problems. Look for trusted brands that use wild-caught fish and are third-party verified to ensure that the products you take are contaminants free and contain the ingredients listed.
Does marine collagen give you weight gain?
No. Two scoops — 12 grams — are 45 calories, and while an excessive intake of anything will make you gain weight, adding a normal intake of marine collagen is unlikely to result in weight gain.
The bottom line of marine collagen
Marine collagen supplements are different from eating fresh fish. A review published in the September 2020 issue of the journal Material states that you will find collagen in fish skins, bones, heads, scales, fins and internal organs, and fish cartilage. These are the parts you don't usually eat unless you eat small whole fish (such as sardines, anchovies, or mackerel). In this case, you will consume more collagen than you would eat regular fillets.
Overall, eating a varied diet rich in natural foods is the best way to consume a range of nutrients that contribute to skin and joint health. "It's unclear whether collagen supplementation is superior to a balanced diet with enough protein."
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