Wondering about major sources of collagen? Fish collagen definitely tops the list.
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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.
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.
Since 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.
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.
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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.
There are no commonly reported side effects of fish collagen.
Marine collagen has become a highly sought-after dietary supplement , particularly in the field of sports nutrition. Appreciated for its benefits on the health of the skin , joints and connective tissues , it appeals to many fitness and bodybuilding enthusiasts.
However, despite its success, it is essential to consider the potential dangers associated with its consumption. Here, we will analyze the risks associated with taking marine collagen and the precautions you need to take for safe use.
Marine collagen is a protein extracted from the skin, scales or bones of fish such as salmon, pollock and tilapia. It is usually hydrolyzed to make it easier for the body to absorb.
Its similar structure to human collagen makes it an effective supplement to support the health of connective tissues, including the skin and joints.
One of the main concerns about consuming marine collagen is the risk of allergies. People who are allergic to fish may develop allergic reactions when consuming this type of collagen. Symptoms may include itching, rashes, swelling, or even difficulty breathing. It is essential for anyone with a seafood allergy to consult a healthcare professional before considering taking marine collagen .
Keep in mind that even without a known allergy, some people may develop a sensitivity or intolerance to marine collagen, manifested by digestive disorders such as nausea, bloating, or diarrhea. We recommend starting with a small dose and observing how your body reacts before increasing the amount consumed.
Heavy metal contamination, such as mercury, lead, or arsenic, is another major concern. These metals can accumulate in fish tissues due to water pollution. If collagen is extracted from fish from polluted areas, it may contain dangerous levels of these substances. Regular consumption of contaminated marine collagen can have long-term adverse health effects, including damage to the nervous system, liver, and kidneys. To minimize this risk, it is important to choose products that come from reliable sources and are tested for purity.
It is important to note that European regulations impose strict limits on the levels of heavy metals in dietary supplements. However, not all products always meet these standards, making it essential to check for quality certifications when purchasing marine collagen.
Marine collagen may interact with some medications, particularly blood thinners. Collagen contains amino acids that can potentially increase blood clotting, which could interfere with medications intended to reduce the risk of blood clots. People taking medications, particularly for cardiovascular conditions, should consult their doctor before incorporating marine collagen into their routine.
In addition to blood thinners, marine collagen may interact with other medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and some blood pressure medications. It is therefore essential to discuss with a healthcare professional to avoid any unwanted interactions.
Although marine collagen is generally well tolerated, excessive consumption can lead to unwanted side effects. An overdose of protein, including collagen, can overload the kidneys, especially in people with already compromised kidney function. Additionally, excess collagen can cause digestive upsets such as bloating, constipation, or diarrhea.
Another risk associated with overdose is hypercalcemia, a condition where calcium levels in the blood are too high. Although rare, this condition can occur if marine collagen is consumed in large amounts over a long period of time, especially if calcium supplements are also taken. Symptoms of hypercalcemia include nausea, vomiting, muscle weakness, and mental confusion.
The quality of the health food supplement "Marine Collagen" depends largely on the source of the fish and the manufacturing methods used. Opt for products from recognized brands that carry out rigorous testing of their raw materials. Make sure that the collagen comes from wild or sustainably farmed fish and that it is free of contaminants.
Also look for certifications like the Marine Stewardship Council (MSC) label, which ensures that the collagen is sourced sustainably and environmentally friendly. Products with the Good Manufacturing Practices (GMP) label are also recommended, as they indicate that the manufacturer follows strict manufacturing practices to ensure product quality and safety.
Before you start taking marine collagen, we advise you to consult a healthcare professional , especially if you have a medical history, are taking medications or are prone to food allergies. A medical opinion will help you determine if marine collagen is suitable for your situation and what dose would be most appropriate.
Pregnant or breastfeeding women should especially consult their doctor before taking marine collagen supplements, as the safety of this supplement during pregnancy is not fully established.
Respecting the doses recommended by the manufacturer is essential to avoid side effects related to excessive consumption. Generally, a daily dose of 2.5 to 10 grams of marine collagen is considered safe and effective.
If adverse symptoms occur, reduce the dose or stop taking the supplement and consult your doctor.
Marine collagen is a great ally to support the health of your skin, joints and connective tissues. However, as with any dietary supplement , it is important to be aware of its potential risks and take all necessary precautions to ensure safe use.
By choosing a quality product, respecting the recommended doses and consulting a health professional , you can enjoy the benefits of marine collagen with peace of mind.
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