Collagen protein is one of the most hyped ingredients in skincare and has since become a dietary supplement. However, unlike other forms of protein, there is a debate over the best source of collagen.
While it may be relatively new to the scene, marine collagen is quickly growing in popularity, and the market is forecasted to be worth over $3 billion by 2032.
Whether you choose capsule form, powders, or marine collagen sachet packets to mix into your favorite green juice, collagen is proven to possess many benefits for your overall health and well-being.
What is Marine Collagen?
Collagen is the most abundant protein in the human body. It can be found in everything from bones, tendons, blood vessels, and muscles to the skin, tissue, internal organs, ligaments, and the intestines. As we age, our body begins to produce less collagen, typically starting in our mid-20s. A poor diet and unhealthy lifestyle can further exacerbate this process.
When your body doesn’t make as much collagen as it used to, it can develop weak muscles, wrinkles, joint pain, gut issues, and tight ligaments and tendons. While collagen has traditionally been produced from bovine (cow) sources, marine collagen, which is derived from fish skin, bones, and scales, has steadily gained popularity within the health and skincare industry.
This boost in popularity has been fueled by multiple factors, including religious concerns. Some people are unable to use collagen made from cows and pigs due to their religion and associated diet restrictions. Additionally, some users consider marine collagen to be a more sustainable option, as the fish industry often has many unused raw materials that can be used in collagen supplements.
Marine vs. Bovine Collagen
The Collagen used in most supplements and powders currently available on the market is produced from bovine (cow) sources, while marine collagen is created using offcuts of fish, including skin, scales, and bones. Many people are attempting to move away from animal products like red meat or pig skin, instead opting for the healthier fish alternative.
However, the debate still exists on whether marine collagen is, in fact, healthier, as there is little difference between the two options on a chemical level. There is some evidence to suggest that the different sources of collagen may react with other types of collagen found in the body.
According to a review study released in 2020, bovine collagen was found to increase collagen types 1 and 3, the primary kinds that make up the skin, while marine collagen increased types 1 and 2, mostly found in cartilage, vertebral discs, and the structures of your eyes.
Common Side Effects
If you have any type of seafood allergy, it is strongly recommended that you do not take marine collagen in any form; instead, stick to traditional bovine collagen supplements. Additionally, collagen is a protein and should be viewed as a protein supplement.
If you are suffering from severe kidney disease and have been informed by your healthcare professional to limit protein intake, you will need to include the grams of protein consumed from supplements as part of your daily total.
Health Benefits
Incorporating a marine collagen supplement into your wellness routine can yield many health benefits.
Supports Bone & Joint Health
Collagen is a vital component for maintaining the structure, strength, and integrity of cartilage and bone. As we age and our body’s natural collagen levels begin to decline, we become more susceptible to broken and fractured bones, joint pain, and debilitating joint and bone conditions.
Research studies reveal that taking a daily collagen supplement could help improve joint and bone health. A 2019 review of five separate studies found that participants suffering from osteoarthritis who took 10g of collagen per day over a 24-week period experienced noticeable improvements in joint pain and general body stiffness.
Supports Gut Health
Marine collagen has the potential to support balanced gut health, thanks to the amino acid content of many of its key ingredients. These amino acids, which typically include glycine, glutamine, and proline, help rebuild, strengthen, and maintain the delicate lining of the digestive tract.
Studies show that foods rich in amino acids possess anti-inflammatory properties that positively affect the body. Therefore, including foods rich in this protein–building molecule, like marine collagen, dairy products, and bone broth, will be a beneficial inclusion in your daily diet.
Encourages Lean Muscle Growth
Collagen is an essential building block in our bodies, making up 10% of muscle tissue. If you are interested in improving your strength and increasing your muscle mass, some studies suggest that including a collagen supplement in your diet could help you achieve your goal.
A study conducted in 2015 revealed that taking collagen daily could stimulate muscle growth post-exercise. However, these supplements do not yield strong enough evidence to suggest they could be used to subsidize an unhealthy eating plan. Instead, marine collagen should be taken in conjunction with a balanced, whole diet.
Improves Skin
Collagen supplements are arguably the biggest trend in skincare. This is largely because collagen is an essential protein that helps skin maintain its structure, elasticity, hydration, and strength.
As we age, our bodies naturally begin to produce less collagen, which often leads to dryness and the formation of wrinkles and lines on the skin. However, some collagen supplements are believed to stimulate the body to produce more collagen and other proteins, including fibrillin and elastin, which can help form and maintain a softer, more hydrated, and youthful complexion.
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