From the sea: what is marine collagen?
Marine collagen has seen a real boom in the health and beauty industry. But what is behind it? And why is fish collagen in such demand? Let us get the facts straight.
What is marine collagen?
Marine collagen is a particular kind of collagen obtained from the scales, skin and bones of fish. It is rich in type I collagen, the most abundant type of collagen in the human body, found in skin, bone and connective tissue among other places. Unlike collagen from cattle or pigs, fish collagen is an excellent choice for anyone following a marine or pescatarian diet.
Fish collagen: what has been examined
Marine collagen has been examined in several different areas. The sections below set out what was measured in each.
1. Skin: elasticity and moisture
Skin is the area in which fish collagen has been studied most. Randomised trials have recorded skin elasticity and hydration during daily intake of collagen peptides over several weeks. Measures of wrinkles and fine lines were recorded alongside them.
2. Joints: what has been examined
Collagen forms the essential structure of your joints. Marine collagen peptides supply amino acids your body uses as raw material. There are also studies of collagen peptides in people with joint complaints, though fewer than for skin.
3. Hair and nails: what has been examined
And what about hair and nails? Marine collagen supplies amino acids such as glycine, proline and hydroxyproline. There are only individual studies on hair and nails so far, and no firm conclusions.
4. For the gut: what is currently being investigated
Fish collagen is also being studied in relation to the gut. Whether it influences the lining of the digestive tract is currently being investigated. Solid evidence in humans is so far lacking — research here is at an early stage.
The differences between marine collagen and other types of collagen
There are various types of collagen on the market, but how do you make the right choice? It helps to understand what makes marine collagen distinctive compared with collagen from other sources.
Origin and tolerance: fish versus cattle
The most obvious difference is the origin. Marine collagen is obtained from the scales, skin and bones of fish, which makes it a perfect option for people who prefer a pescatarian or fish-based diet. Bovine collagen, by contrast, comes from cows. That difference in origin makes fish collagen a workable alternative for anyone avoiding beef.
Molecule size and absorption in the body
Another decisive factor is molecule size. Fish collagen is often said to have a smaller molecule size than other types of collagen, bovine collagen for example. Whether that speeds up absorption in the body has not been settled. Peptide size is one of the parameters recorded in absorption research; what follows from it in the tissue has not been established.
Amino acid profile
Every type of collagen has a specific amino acid profile. Marine collagen is especially rich in glycine, proline and hydroxyproline. These three amino acids are the typical building blocks of collagen in skin, joints and bone. Other collagen sources contain these amino acids as well; fish collagen simply has a distinctive proportion of them.
Myth check: the 10 biggest fictions about fish collagen
There are plenty of rumours circulating about collagen from the sea. We are taking out the magnifying glass and checking the most common myths, to give you the facts.
Myth 1: marine collagen is obtained only from fish scales
A widespread misconception holds that marine collagen comes exclusively from fish scales. That is not quite right. Scales can serve as a source, but the most common and most sustainable source is fish skin. Skin is particularly rich in collagen and offers an efficient basis for extraction. In a specific process called enzymatic hydrolysis, enzymes break the collagen down into smaller fragments (peptides). A valuable resource that would otherwise often go unused is turned into a useful supplement.
Myth 2: fish collagen tastes and smells fishy
Many people hesitate to try fish collagen because they fear an unpleasant fishy taste or smell. That myth is long out of date. In high-quality marine collagen preparations such as ours, the raw material is carefully cleaned and processed. That process removes any fishy taste or smell. Our collagen peptides are guaranteed neutral in both taste and odour. You can mix them into your favourite drink or your meal without any trouble, and without changing the flavour.
Myth 3: fish collagen is less effective than bovine collagen
A common misunderstanding is that fish collagen is less effective than collagen from bovine or porcine sources. Put that broadly, it cannot be shown. Marine collagen supplies the same amino acids as bovine or porcine collagen. Studies comparing the sources head to head are, however, scarce.
Myth 4: marine collagen is no good for vegetarians or vegans
This myth is not entirely wrong, but it is incomplete. It is true that conventional marine collagen is obtained from fish and is therefore not suitable for vegetarians or vegans. But the market has moved on. There are now vegetarian- and vegan-friendly alternatives made from sustainable sources such as algae or seaweed. These plant-based alternatives are an option for anyone who eats a purely plant-based diet.
Myth 5: fish collagen is only there for beautiful skin
Skin is where marine collagen has been studied most, but it is not the only area that has been looked at. Collagen is a structural protein of joints and connective tissue too.
- Joint cartilage: collagen is a structural protein of cartilage and connective tissue. There are studies of collagen peptides on joint complaints, but fewer than on skin.
- For hair and nails: there are only individual studies so far. The evidence is not yet solid enough for firm conclusions.
- For the gut: whether collagen influences the lining of the gut is currently being investigated. Evidence in humans is so far thin.
Myth 6: fish collagen is only for women
This myth is simply false. The research on fish collagen is not sex-specific. Marine collagen supplies the same amino acids regardless of sex.
Myth 7: fish collagen is not sustainable
The idea that fish collagen burdens the environment is a common misconception. In truth it can be a very sustainable and environmentally friendly option.
Producing marine collagen often uses a by-product of the fishing industry: fish scales and skin. These parts would otherwise be disposed of as waste. By processing them into valuable collagen peptides, resources that would otherwise be lost are put to use and the amount of waste is reduced. When buying, look for brands that source their collagen from sustainable fisheries. That way you support the protection of the oceans.
Myth 8: marine collagen is always expensive
Another myth is that marine collagen is automatically more expensive than other kinds of collagen. Although prices vary by brand and quality, there are many affordable, high-quality fish collagen products on the market. You do not have to spend a fortune. It is always worth comparing prices and ingredients and choosing a reputable brand that offers the best quality at a fair price. That way you stay within your budget.
Myth 9: marine collagen has unpleasant side effects
There are concerns that taking marine collagen might cause side effects. Here we can offer reassurance: used correctly, fish collagen preparations are as a rule very safe and well tolerated. They often contain no allergens such as gluten, dairy or soy, but they do come from fish. If you have allergies or are unsure, it is of course always advisable to speak to your doctor before taking any new supplement. Your health comes first.
Myth 10: science does not support fish collagen
This myth is one of the most widely circulated — and it is not correct. Marine collagen is by no means a fashion with no scientific basis. There is a real body of research, though it is not equally strong in every area.
- Skin: this is where most studies exist, including several with a comparison group – a group that does not get the supplement and so shows what would have happened anyway. They mostly measure how well the skin springs back after being stretched (elasticity) and how much water its outer layer holds (hydration); both decline with age.
- Joints: there are studies, but fewer of them and with smaller numbers of participants. Small studies give less certain results, because chance plays a bigger part in them.
- Hair and nails: individual studies, but not yet solid evidence.
- Gut: research here is at an early stage.
In short: the claim that there is no science behind fish collagen is wrong. Skin is the most studied area.
Conclusion: The Truth About Marine Collagen
In conclusion, marine collagen is a supplement that has been studied in a number of areas, most extensively for the skin. It is derived from fish scales or skin and has its own distinctive amino acid profile. Marine collagen has been examined mainly in relation to skin, joints, and hair and nails. The gut is being studied too, though research there is at an early stage. It is suitable for both men and women and can be enjoyed by individuals following various dietary preferences. Marine collagen can be sustainable and affordable, and it has been studied. By debunking the myths surrounding marine collagen, we can separate fact from fiction and make informed decisions about incorporating this supplement into our daily routine.
Remember, always consult with a healthcare professional before starting any new supplement regimen.
Image credits: Vlad Hilitanu, K. Mitch Hodge, Jakub Kapusnak, Tim Mossholder, HowToGym, Jernej Graj, Hunter Brumels, Matt Hardy on Unsplash