What Is Collagen?
Collagen is the most abundant protein in the human body, accounting for almost 30% of all proteins we have. That in itself gets at its importance. It creates what are called connective tissues, the stuff that links the skin, cartilage, tendons, and ligaments you have on your body. It’s like the body’s inner scaffolding. It provides your skin with its rigidity, your joints with a cushion, and your tissues with the ability to repair themselves when injured.
The human body makes collagen mainly via cells known as fibroblasts. Types vary, with the largest grouping being type I, II and III serving a slightly different function in different parts of the body.
What Is Marine Collagen?
Marine collagen is collagen that comes from fish – fish skin and scales in particular. Like all collagen, it’s a structural protein, but how efficiently the body absorbs this protein is its very virtue. Its smaller peptides make marine collagen get into your bloodstream faster than bovine (cattle-based) collagen. Research indicates it’s absorbed about 1.5 times better than bovine collagen.
Its chemical structure in particular – a triple helix of three connected chains – has also garnered special interest in scientists because it so closely matches human collagen. It’s most commonly sold in powder form as hydrolyzed collagen, which simply means the protein has been broken down into smaller chunks so its absorption process can be quicker and easier.
Why Should You Do Marine Collagen Supplementation?
The thing is, even though naturally your body produces collagen, the pace of collagen production starts to slow down way back when most people aren’t expecting it. Collagen synthesis declines approximately 1% to 1.5% each year from around age 25, and collagen levels may already have dropped by around 30% by the time you are in your forties.
And it is not only age that brings this decline. Constant stress, too much unprotected sun exposure, and a poor diet can all help to speed things along. Since collagen is present throughout the body, a drop in its levels affects almost everything.
1. Helps Improve Skin Health
This is the best-known benefit. Collagen keeps skin firm, hydrated, and elastic. As levels fall with aging, skin becomes drier, thinner, and more prone to fine lines — particularly under the eyes or around the mouth.
A review of 26 studies, most involving women, found that taking collagen daily for 4 to 12 weeks resulted in clinically significant improvements in skin elasticity and moisture. The theory is that collagen supplements don’t merely replace what was lost — they literally instruct the body to make more collagen itself, along with other structural proteins like elastin and fibrillin. Consistent use of marine collagen may also serve as an early preventative against signs of aging before they have started to become apparent.
2. Helps Relieve Joint Pain
As collagen erodes, so too does the cushion in your joints, increasing the risk of conditions such as osteoarthritis. Some research suggests collagen supplements alleviate joint stiffness. A theory holds that supplemental collagen accumulates in cartilage and induces the tissue to produce more on its own over time, which might reduce inflammation and discomfort.
3. Helps Prevent Bone Loss
Bones are largely made of collagen, so as collagen begins breaking down, decreased bone density follows logically. This is a major factor in osteoporosis, particularly in postmenopausal women.
In one 12-month trial, women who took at least 5 grams of collagen daily in combination with calcium and vitamin D had significantly less bone density loss than those who took calcium and vitamin D alone. Another study with a similar setup found that some participants actually experienced up to a 7% increase in bone mineral density. These numbers are promising, though larger studies are needed to confirm the results more broadly.
4. Helps Boost Muscle Mass
Collagen is an essential structural component of skeletal muscle. In a 12-week study, older men with muscle loss (sarcopenia) who consumed 15 grams of collagen a day while following an exercise program made significantly greater gains in muscle mass and strength than men who exercised alone. It’s not a substitute for training, but it doesn’t seem to undermine progress either — especially as the body ages and muscle recovery becomes increasingly difficult.
5. Helps Support Heart Health
Your arteries are formed and kept flexible by collagen. When collagen levels fall, arteries can stiffen, raising the risk of atherosclerosis, a narrowing of the arteries linked to heart attacks and strokes.
A six-month study in healthy adults who took 16 grams of collagen each day reported significantly decreased artery stiffness by the study’s end. Their levels of HDL (the “good” cholesterol) also increased on average. It’s a small study, but the direction of the findings is worth looking into.
6. May Improve Gut Health
Some health practitioners say that collagen can help with leaky gut syndrome, a condition in which the intestinal lining becomes too permeable. Many people say they’ve noticed a difference. That said, there are not yet randomized controlled trials to support this definitively, so it remains more of an observed benefit than a proven one.
7. Helps Strengthen Hair and Nails
Collagen seems to enhance nail strength, with some people reporting less breakage and quicker growth. For hair, there is mostly anecdotal data, but many users report that their hair feels more resilient and less prone to snapping. More empirical research would help make these claims more solid.
Are There Any Side Effects?
Collagen supplements are mostly well tolerated by people in the general population. The concern, of course, is where it comes from — marine collagen comes from fish, so anyone with a fish allergy must steer clear. Some may experience mild digestive discomfort like bloating or nausea; however, research has not consistently classified these as common side effects.
What Foods Have Collagen?
If you prefer to get collagen through food, well-considered sources include bone broth, gelatin, chicken skin, pork skin, beef, and fish. Vitamin C is also important here — the body will not synthesize collagen properly without it. Citrus fruits, strawberries, and broccoli are all excellent sources.
The Bottom Line
Collagen, marine collagen especially, has a good rationale for assisting skin health, making joints comfortable, maintaining bone density, and supporting muscle function. A bit more research remains to be done in many areas, and some popular claims, such as those relating to weight loss and brain health, are not yet supported by hard evidence. But as a daily supplement, marine collagen is one of the more practical choices out there for helping the body support itself throughout its aging course.
| *** This Article is Written by DT. Grace Covenant, MSc in Food Nutrition And Dietetics |
