Introduction to collagen: the protein in your skin and joints
Collagen is the most abundant protein in your body and gives skin, tendons, joint cartilage and bone their structure and strength. You can think of collagen as the scaffolding of your connective tissue.
What collagen supplements supply
The body's own collagen production tapers off gradually from the middle of the third decade of life. That is a normal process. Collagen supplements are a concentrated source of protein. They provide you with a concentrated supply of the important amino acids such as glycine, proline and hydroxyproline that your body needs for collagen synthesis.
In this article you will learn all about two popular types of collagen: marine collagen (fish collagen) and bovine collagen. We'll show you:
- Where fish collagen and bovine collagen come from
- How their bioavailability and molecular weight differ
- Which collagen source studies on skin, joints and bone have used
This will give you a clear overview of which collagen suits your needs and how you can best integrate it into your nutritional routine.
What is marine collagen?
Marine collagen, also known as fish collagen, is obtained from the skin and scales of cod, salmon and tilapia. It is type I collagen, the most common form found in the human body. Marine collagen has small, light molecules. It supplies amino acids such as glycine and proline, which the body builds collagen from.
Molecule size and absorption
Once digested, its amino acids enter the bloodstream and join your body's general amino acid pool, which it draws on to build proteins of every kind.
Focus on essential amino acids
Glycine and proline are among the main building blocks of collagen fibres.
Marine collagen in studies
Skin studies
Studies on marine collagen peptides have measured skin elasticity, moisture retention and the depth of lines. How clearly the results come out depends on the dose and how long it is taken.
Hair and nails
Hair and nails are made of keratin, not collagen. Collagen peptides supply amino acids the body also uses to form keratin.
Collagen in joint cartilage
Joint cartilage is largely collagen. Collagen peptides supply the amino acids the body builds that tissue from.
Collagen and the intestinal lining
Research on collagen peptides and the intestinal lining so far consists mainly of cell and animal studies. There are no robust human results on this.
Marine collagen is a source of type I collagen — the collagen type most abundant in skin, tendons and bone.
What is bovine collagen?
Bovine collagen, also known as bovine collagen, is obtained from the hides and bones of cattle and, like marine collagen, belongs to type I collagen. This animal protein has similar structural properties to fish collagen, but differs in its molecular size. Bovine collagen's molecules are somewhat larger.
Bioavailability compared to marine collagen
The slightly larger molecular size of bovine collagen leads to slower absorption in the digestive tract. Even so, bovine collagen supplements supply concentrated amino acids that your body builds connective tissue from.
Amino acid profile
Bovine collagen is rich in the essential amino acids glycine, proline and hydroxyproline, which are indispensable building blocks for the formation and maintenance of skin, tendons, ligaments and bones. They are the raw material the body draws on when it builds these tissues.
Bovine collagen: skin, hair, joints and bones
Skin elasticity
The dermis is mostly type I collagen, which the skin's fibroblasts build from glycine, proline and hydroxyproline. Those are exactly the amino acids bovine collagen supplies.
Hair and nails in detail
The same applies here: hair and nails are made of keratin, not collagen. Bovine collagen supplies amino acids the body also uses to form keratin.
Cartilage, tendons and ligaments
Collagen is the main protein component of cartilage, tendons and ligaments. Studies on collagen peptides and joints have recorded discomfort under load over periods of several months.
Collagen in bone
The protein framework of bone is mostly type I collagen. Bovine collagen peptides have been used in studies on bone density, meaning how much mineral the bones contain.
Differences between marine collagen and bovine collagen
Marine and bovine collagen are both type I collagen, but they differ in a few ways that can help you choose.
Origin and sustainability
Marine collagen comes from the skin and scales of fish such as salmon or cod and has a small molecular size. Bovine collagen, on the other hand, is obtained from the hides and bones of cows and also contains type I collagen, but has a higher molecular weight. The source can be decisive for you - for example, if you have fish allergies, follow a vegetarian diet or value sustainable fishing.
Bioavailability and absorption rate
Its peptides are comparatively small, and marine collagen tends to appear in the bloodstream sooner after intake. From there its amino acids join the body's general amino acid pool. Bovine collagen takes a little longer to digest and absorb.
Which source studies have used
Studies on bone mineral density have mostly used bovine collagen peptides; studies on skin parameters have mostly used marine peptides. Results from one source do not transfer to the other.
Allergy and diet compatibility
If you are sensitive to beef products or prefer a pescetarian diet, marine collagen is an excellent alternative. Conversely, bovine collagen may be the right choice if you want to sustainably raise beef or avoid seafood. Both types of collagen contain no lactose or gluten and are therefore compatible with most diets.
Knowing these differences makes it easier to find the collagen supplement that suits you.
Which collagen is right for you?
Whether you choose marine or bovine collagen mostly comes down to your preferences and lifestyle.
Mostly interested in your skin?
If skin is what interests you, fish collagen is the source most of that research has used. Its peptides are very small. Studies on skin parameters have mostly been done with marine collagen peptides.
Focus on joints and bones?
If joints and bones are your focus, bovine collagen is the source most studies in that area have worked with. It is absorbed somewhat more slowly, and supplies the amino acids cartilage and bone tissue are built from.
Combining both
If both areas interest you, you can also go for a combination of the two types of collagen. Many collagen supplements on the market already offer mixed formulas of marine and bovine collagen.
How to integrate collagen into your everyday life
You can take your collagen powder in the morning on an empty stomach, for example, or before bed. Also make sure you get enough vitamin C from your diet, as vitamin C contributes to normal collagen formation for the normal function of skin, bones and cartilage.
Regardless of whether you choose marine or bovine collagen, one thing is important: choose a high-quality, hydrolyzed collagen product to ensure optimal tolerance and rapid absorption. That is what determines tolerance and how quickly the peptides are absorbed - day after day.
Collagen products to try out
When choosing collagen products as a dietary supplement, it is important to choose reputable brands that focus on quality and purity. Popular marine collagen products include collagen peptides in powder form and marine collagen capsules. Bovine collagen comes in various forms, such as collagen powder, collagen capsules, collagen protein bars and collagen skin care products. Try different forms and brands to find the one that suits your preferences and lifestyle.
Conclusion
When comparing marine collagen and bovine collagen, there is no clear winner. Both are type I collagen and supply the same amino acids; they differ mainly in peptide size and in which studies have used them. When choosing between fish and bovine collagen, go by your preferences, and feel free to try a combination of both. Remember to consult a doctor before you start taking supplements. With the right choice, you'll find a collagen that fits your everyday life.
Image credits: jean wimmerlin, Annie Spratt, Leon Ephraïm, Lesly Juarez on Unsplash