Introduction to Marine Collagen
Marine collagen is a type of collagen derived from the skin, scales, and bones of fish (Subhan et al., 2015; León-López et al., 2019). It has gained popularity as a dietary supplement due to its potential health benefits, particularly for skin, bone, and joint health. Marine collagen is a type I collagen, which is the most abundant form of collagen in the human body (León-López et al., 2019). Compared to other animal-based collagens, such as bovine or porcine collagen, marine collagen has been shown to have higher bioavailability and absorption rates (Subhan et al., 2015).
The extraction process of marine collagen involves the hydrolysis of fish skin, scales, and bones, which breaks down the collagen into smaller peptides that are easier for the body to absorb (León-López et al., 2019). This process also removes impurities and potential allergens, making marine collagen a safe and effective supplement for most people.
Sources of Marine Collagen
Marine collagen is primarily sourced from the skin, scales, and bones of fish, particularly from species such as cod, haddock, and salmon (Subhan et al., 2015). The collagen is extracted through a process called hydrolysis, which involves the use of enzymes or acids to break down the collagen into smaller peptides (León-López et al., 2019).
One of the advantages of using fish skin, scales, and bones as a source of collagen is that these parts are often considered waste products in the fishing industry. By utilising these materials for collagen production, it helps to reduce waste and promotes a more sustainable use of marine resources (Subhan et al., 2015).
Comparison to Other Animal-Based Collagens
Marine collagen has several advantages over other animal-based collagens, such as bovine or porcine collagen. Firstly, marine collagen has a lower molecular weight and a higher concentration of the amino acids glycine, proline, and hydroxyproline, which are essential for collagen synthesis in the body (Subhan et al., 2015). This makes marine collagen more easily absorbed and bioavailable compared to other types of collagen.
Secondly, marine collagen has a lower risk of transmitting animal-borne diseases, such as bovine spongiform encephalopathy (BSE), which is a concern with bovine-derived collagen (León-López et al., 2019). Additionally, marine collagen is considered a more sustainable and eco-friendly source of collagen, as it utilises waste products from the fishing industry (Subhan et al., 2015).
Benefits of Marine Collagen for Skin Health
Reduction in Wrinkles and Improved Skin Hydration and Elasticity
One of the most well-known benefits of marine collagen is its potential to improve skin health, particularly in reducing the appearance of wrinkles and improving skin hydration and elasticity. A randomised, double-blind, placebo-controlled study by Wang et al. (2015) investigated the effects of marine collagen peptides on skin aging in women aged 35-65 years. The participants were given either 10 grams of marine collagen peptides or a placebo daily for 12 weeks. At the end of the study, the researchers found that the group taking marine collagen peptides had a significant reduction in wrinkle depth and an improvement in skin hydration and elasticity compared to the placebo group.
The authors suggested that the improvements in skin health were due to the ability of marine collagen peptides to stimulate the synthesis of collagen and other extracellular matrix proteins in the skin (Wang et al., 2015). As we age, our body’s natural collagen production decreases, leading to the formation of wrinkles and a loss of skin elasticity. By providing the body with the building blocks necessary for collagen synthesis, marine collagen supplements may help to counteract these age-related changes in the skin.
Enhanced Wound Healing and Collagen Deposition
In addition to its benefits for skin aging, marine collagen has also been shown to enhance wound healing and collagen deposition in the skin. A study by Zhang et al. (2011) investigated the effects of marine collagen peptides on cutaneous wound healing in rats. The researchers found that oral administration of marine collagen peptides significantly increased the rate of wound closure, improved the tensile strength of the healed skin, and enhanced collagen deposition and vascularisation in the wound area.
The authors suggested that the improved wound healing was due to the ability of marine collagen peptides to stimulate the proliferation and migration of fibroblasts, which are the primary cells responsible for collagen synthesis in the skin (Zhang et al., 2011). Additionally, marine collagen peptides were shown to increase the expression of growth factors, such as transforming growth factor-β1 (TGF-β1) and insulin-like growth factor-1 (IGF-1), which play important roles in wound healing and tissue repair.
Anti-Aging Effects on the Skin
The anti-aging effects of marine collagen on the skin have been attributed to its ability to stimulate collagen synthesis and protect against oxidative damage. A clinical study by De Luca et al. (2016) investigated the effects of marine collagen peptides and plant-derived antioxidants on skin aging in women aged 40-65 years. The participants were given either a placebo or a supplement containing 5 grams of marine collagen peptides and a blend of antioxidants daily for 12 weeks.
At the end of the study, the researchers found that the group taking the marine collagen and antioxidant supplement had significant improvements in skin elasticity, hydration, and wrinkle depth compared to the placebo group (De Luca et al., 2016). The authors suggested that the combination of marine collagen peptides and antioxidants provided a synergistic effect, with the collagen stimulating new collagen synthesis and the antioxidants protecting against oxidative damage to the skin.
Another study by Allouche et al. (2020) investigated the effects of marine collagen on skin aging using an in vitro model of free-living marine nematodes. The researchers found that exposure to marine collagen significantly increased the lifespan of the nematodes and protected against oxidative stress-induced damage to the skin. The authors suggested that the anti-aging effects of marine collagen were due to its ability to stimulate collagen synthesis and protect against oxidative damage at the cellular level.
Marine Collagen for Bone and Joint Health
Reduced Bone Loss in Postmenopausal Women
Marine collagen has also shown promise in supporting bone health, particularly in postmenopausal women who are at a higher risk of osteoporosis. A randomised, double-blind, placebo-controlled study by Elam et al. (2019) investigated the effects of a calcium-collagen chelate dietary supplement on bone loss in postmenopausal women with osteopenia. The participants were given either a placebo or a supplement containing 5 grams of marine collagen and 500 milligrams of calcium daily for 12 months.
At the end of the study, the researchers found that the group taking the calcium-collagen supplement had significantly lower levels of bone turnover markers in the blood and less bone mineral density loss compared to the placebo group (Elam et al., 2019). The authors suggested that the combination of calcium and collagen provided a synergistic effect, with the calcium supporting bone mineralisation and the collagen providing the structural matrix for new bone formation.
Increased Osteoblast Proliferation and Bone Regeneration
In addition to its benefits for reducing bone loss, marine collagen has also been shown to stimulate osteoblast proliferation and bone regeneration. A study by Liu and Sun (2014) investigated the effects of hydrolysed fish collagen on the osteogenic differentiation of rat bone marrow mesenchymal stem cells (BMSCs). The researchers found that exposure to fish collagen peptides significantly increased the proliferation and differentiation of BMSCs into osteoblasts, the cells responsible for bone formation.
The authors suggested that the osteogenic effects of fish collagen peptides were due to their ability to stimulate the expression of osteogenic markers, such as alkaline phosphatase (ALP), osteocalcin (OCN), and runt-related transcription factor 2 (Runx2) (Liu & Sun, 2014). Additionally, fish collagen peptides were shown to enhance the mineralisation of the extracellular matrix, which is essential for the formation of new bone tissue.
Another study by Yamada et al. (2013) investigated the effects of fish collagen peptides on collagen post-translational modifications and mineralisation in an osteoblastic cell culture system. The researchers found that exposure to fish collagen peptides increased the formation of collagen cross-links and the deposition of calcium phosphate minerals in the extracellular matrix. The authors suggested that the ability of fish collagen peptides to enhance collagen cross-linking and mineralisation may contribute to their potential benefits for bone regeneration and fracture healing.
Benefits for Cartilage Health and Osteoarthritis Prevention
Marine collagen has also been investigated for its potential benefits in supporting cartilage health and preventing osteoarthritis. A study by Raabe et al. (2010) investigated the effects of hydrolysed fish collagen on the chondrogenic differentiation of equine adipose tissue-derived stromal cells. The researchers found that exposure to fish collagen peptides significantly increased the expression of chondrogenic markers, such as collagen type II and aggrecan, and enhanced the formation of cartilage-like tissue in vitro.
The authors suggested that the chondrogenic effects of fish collagen peptides were due to their ability to stimulate the synthesis of collagen and other extracellular matrix components in chondrocytes, the primary cells responsible for cartilage formation (Raabe et al., 2010). Additionally, fish collagen peptides were shown to reduce the expression of pro-inflammatory cytokines, such as interleukin-1β (IL-1β) and tumor necrosis factor-α (TNF-α), which are involved in the pathogenesis of osteoarthritis.
Another study by Bourdon et al. (2021) investigated the effects of marine collagen hydrolysates on the expression of pro-catabolic and pro-inflammatory markers of osteoarthritis in equine articular chondrocyte organoids. The researchers found that exposure to marine collagen hydrolysates significantly reduced the expression of matrix metalloproteinases (MMPs) and pro-inflammatory cytokines, such as IL-1β and TNF-α, while increasing the expression of collagen type II and aggrecan.
The authors suggested that the anti-inflammatory and chondroprotective effects of marine collagen hydrolysates were due to their ability to modulate the expression of key regulators of cartilage metabolism, such as nuclear factor-κB (NF-κB) and transforming growth factor-β (TGF-β) signaling pathways (Bourdon et al., 2021). Additionally, marine collagen hydrolysates were shown to enhance the metabolic activity and viability of chondrocytes, which may contribute to their potential benefits for cartilage regeneration and osteoarthritis prevention.
A study by Ohnishi et al. (2013) investigated the chondroprotective effects of glucosamine and fish collagen peptides on a rabbit model of osteoarthritis. The researchers found that the combination of glucosamine and fish collagen peptides significantly reduced the severity of cartilage degradation and the expression of pro-inflammatory cytokines in the synovial fluid compared to the control group. The authors suggested that the chondroprotective effects of fish collagen peptides and glucosamine were due to their ability to stimulate the synthesis of collagen and proteoglycans in the cartilage matrix and inhibit the activity of catabolic enzymes, such as MMPs.
Other Potential Benefits of Marine Collagen
Improved Wound Healing
In addition to its benefits for skin, bone, and joint health, marine collagen has also been investigated for its potential to improve wound healing. A study by Choi et al. (2019) investigated the effects of marine collagen peptides on wound healing in a rat model of skin injury. The researchers found that oral administration of marine collagen peptides significantly increased the rate of wound closure, improved the tensile strength of the healed skin, and enhanced collagen deposition and vascularisation in the wound area.
The authors suggested that the improved wound healing was due to the high glycine content of marine collagen peptides, which is essential for the synthesis of collagen and other extracellular matrix components in the skin (Choi et al., 2019). Additionally, marine collagen peptides were shown to reduce inflammation and oxidative stress in the wound area, which may contribute to their potential benefits for tissue repair and regeneration.
Gut Health Support
Marine collagen has also been investigated for its potential to support gut health and maintain the integrity of the intestinal barrier. A study by Choi et al. (2019) investigated the effects of marine collagen peptides on gut health in a mouse model of dextran sulfate sodium (DSS)-induced colitis. The researchers found that oral administration of marine collagen peptides significantly reduced the severity of colitis, improved the integrity of the intestinal barrier, and enhanced the expression of tight junction proteins, such as occludin and claudin-1.
The authors suggested that the gut health benefits of marine collagen peptides were due to their ability to stimulate the synthesis of collagen and other extracellular matrix components in the intestinal mucosa, which is essential for maintaining the integrity of the intestinal barrier (Choi et al., 2019). Additionally, marine collagen peptides were shown to reduce inflammation and oxidative stress in the gut, which may contribute to their potential benefits for preventing and treating inflammatory bowel diseases.
Muscle Mass Maintenance
Marine collagen has also been investigated for its potential to support muscle mass maintenance, particularly in older adults who are at a higher risk of sarcopenia. A randomised, double-blind, placebo-controlled study by Zdzieblik et al. (2015) investigated the effects of collagen peptide supplementation on muscle mass and strength in elderly men with sarcopenia. The participants were given either a placebo or 15 grams of collagen peptides daily for 12 weeks, in combination with resistance training.
At the end of the study, the researchers found that the group taking collagen peptides had significantly greater gains in muscle mass and strength compared to the placebo group (Zdzieblik et al., 2015). The authors suggested that the muscle-building effects of collagen peptides were due to their ability to stimulate the synthesis of muscle proteins, such as myosin and actin, and enhance the activity of satellite cells, which are essential for muscle regeneration and growth.
Advantages of Marine Collagen Over Other Sources
Marine collagen has several advantages over other sources of collagen, such as bovine or porcine collagen. One of the main advantages is its sustainability and eco-friendliness. Marine collagen is typically derived from the skin, scales, and bones of fish, which are often considered waste products in the fishing industry. By utilising these materials for collagen production, it helps to reduce waste and promote a more sustainable use of marine resources (Subhan et al., 2015).
Another advantage of marine collagen is its lack of religious restrictions. Unlike bovine or porcine collagen, which may be prohibited for consumption by certain religious groups, marine collagen is generally considered acceptable for use by all individuals (León-López et al., 2019).
Marine collagen also has a lower risk of transmitting animal-borne diseases, such as bovine spongiform encephalopathy (BSE), which is a concern with bovine-derived collagen (Lim et al., 2020). This is because fish are not known to be carriers of BSE or other similar diseases that can be transmitted to humans.
However, marine collagen also has some limitations compared to other sources of collagen. One of the main limitations is its lower thermal stability compared to bovine collagen (Gauza-Włodarczyk et al., 2017). This means that marine collagen may be less suitable for use in certain applications, such as in the production of gelatin or other products that require high-temperature processing.
Conclusion
In conclusion, marine collagen is a promising dietary supplement with a wide range of potential health benefits, particularly for skin, bone, and joint health. The current evidence from human and animal studies suggests that marine collagen supplementation can improve skin hydration and elasticity, reduce the appearance of wrinkles, and enhance wound healing and collagen deposition in the skin.
Marine collagen has also been shown to reduce bone loss in postmenopausal women, increase osteoblast proliferation and bone regeneration, and provide chondroprotective effects for cartilage health and osteoarthritis prevention. Additionally, marine collagen may have potential benefits for gut health, muscle mass maintenance, and overall tissue repair and regeneration.
One of the main advantages of marine collagen over other sources of collagen is its high bioavailability and absorption rates, which are due to its lower molecular weight and higher concentration of the amino acids glycine, proline, and hydroxyproline (Subhan et al., 2015). Marine collagen is also considered a more sustainable and eco-friendly source of collagen, as it utilises waste products from the fishing industry and has a lower risk of transmitting animal-borne diseases compared to bovine or porcine collagen (León-López et al., 2019; Lim et al., 2020).
However, more human clinical trials are needed to fully elucidate the effects of marine collagen supplementation on various health outcomes, particularly in the context of aging an
Key Highlights and Actionable Tips
- Marine collagen is a type I collagen derived from fish skin, scales, and bones, with higher bioavailability and absorption rates compared to other animal-based collagens
- Marine collagen has been shown to improve skin health by reducing wrinkles, improving hydration and elasticity, enhancing wound healing, and providing anti-aging effects
- Studies suggest that marine collagen can support bone health by reducing bone loss in postmenopausal women, increasing osteoblast proliferation and bone regeneration, and providing chondroprotective effects for cartilage health and osteoarthritis prevention
- Marine collagen may also have potential benefits for gut health, muscle mass maintenance, and overall tissue repair and regeneration
- Marine collagen is a more sustainable and eco-friendly source of collagen compared to bovine or porcine sources, as it utilises waste products from the fishing industry and has a lower risk of transmitting animal-borne diseases
What is the recommended daily dosage of marine collagen supplements?
The recommended daily dosage of marine collagen supplements varies depending on the specific product and the individual’s needs. However, most studies have used doses ranging from 2.5 to 10 grams per day. It is essential to follow the manufacturer’s instructions and consult with a healthcare professional before starting any new supplement regimen.
Can marine collagen supplements cause any side effects?
Marine collagen supplements are generally considered safe and well-tolerated by most people. However, some individuals may experience mild side effects, such as digestive discomfort, bloating, or skin rashes. If you have any pre-existing health conditions or allergies, particularly to fish or shellfish, it is crucial to consult with a healthcare professional before taking marine collagen supplements.
How long does it take to see the benefits of marine collagen supplementation?
The time it takes to see the benefits of marine collagen supplementation varies depending on the individual and the specific health outcome being targeted. Some studies have reported improvements in skin hydration and elasticity within 4 to 8 weeks of daily supplementation, while others have shown benefits for bone and joint health after 12 weeks or longer. Consistency and patience are key when taking any dietary supplement.
Can marine collagen supplements be taken in combination with other supplements or medications?
Marine collagen supplements can generally be taken in combination with other supplements or medications. However, it is always best to consult with a healthcare professional before combining any supplements or medications to ensure safety and avoid potential interactions. Some supplements, such as vitamin C, may enhance the benefits of marine collagen by supporting collagen synthesis in the body.
Are there any vegetarian or vegan alternatives to marine collagen supplements?
Currently, there are no direct vegetarian or vegan alternatives to marine collagen supplements, as collagen is a protein derived from animal sources. However, some plant-based supplements, such as those containing biotin, silica, or certain amino acids, may support the body’s natural collagen production. Additionally, consuming a diet rich in fruits, vegetables, whole grains, and plant-based proteins can provide the nutrients necessary for overall skin, bone, and joint health.
References
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