Collagen is one of the most important proteins in the human body, as it constitutes about 30% of the total proteins, and is involved in the formation of skin, bones, cartilage, ligaments, and muscles, making it the internal structure that gives the skin cohesion and elasticity and helps tissues regenerate.
But as we age, natural collagen levels begin to gradually decline, causing wrinkles and fine lines to appear and the skin loses part of its vitality.
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Interest in marine collagen has increased in recent years as it is one of the most prominent supplements associated with skin health and resistance to signs of aging, especially with increasing research indicating its greater effectiveness than other types such as bovine collagen. Registered nutritionist Erin Ogden explains to Vogue magazine that the preference for marine collagen is due to the small size of its peptide molecules, which helps it be absorbed more efficiently, while emphasizing that the body can also absorb bovine collagen well after it has been hydrolyzed.
What is marine collagen?
Marine collagen is extracted from marine sources such as fish skin, bones and scales. It is known for its richness in type 1 collagen, which is the most abundant in the human body and is largely responsible for the elasticity and strength of the skin and maintaining its taut appearance. This type differs from bovine collagen in the small size of its molecules, which helps the body absorb and utilize it more efficiently.
This is also what contributed to its wide spread in skin care products and nutritional supplements related to combating the signs of aging.
The advantages of marine collagen are not limited only to aesthetic aspects, but also extend to health and environmental dimensions, as its marine sources are not associated with the same concerns related to some infectious diseases that are associated with bovine derivatives. Also, relying on fish waste and marine organisms to extract it makes its production more sustainable, and contributes to significantly reducing the environmental impact.
Why does collagen decrease with age?
Collagen acts as a support structure for the skin, giving it firmness, elasticity and smoothness and helping to maintain its firm and vibrant appearance. But as we age, the body gradually begins to lose natural collagen at a rate of approximately 1% per year since the mid-twenties, which over time leads to the appearance of wrinkles and fine lines, increased sagging skin, dryness, and loss of freshness.
This decline is not only related to age, as there are many daily factors that accelerate the breakdown of collagen within the body, most notably excessive exposure to sunlight, smoking, and environmental pollution, in addition to chronic stress, lack of sleep, and diets poor in essential elements. Together, these factors make preserving or replacing collagen a primary goal for many who seek fresher, more youthful skin.
How can marine collagen benefit?
The benefits of marine collagen on skin health are one of the aspects that have received widespread attention in scientific research in recent years. In a Canadian study, published in 2020 in the Journal of Cosmetic Dermatology, participants who took marine collagen daily for 12 weeks showed a significant improvement in skin elasticity and a decrease in the appearance of wrinkles compared to the placebo group.
The results also indicate that collagen peptides help increase the skin’s ability to retain water, which contributes to enhancing hydration and improving elasticity. In addition, collagen is linked to supporting the internal structure of the skin, which may contribute to reducing the appearance of fine lines and gradually improving skin elasticity, especially in people with premature signs of aging.
The benefits of collagen are not limited to the skin only, as it is also linked to supporting the health of joints and connective tissues by strengthening ligaments and improving movement, in addition to its role in promoting wound healing and tissue regeneration. It also contains important amino acids such as glycine and proline, which are two essential elements that help the body produce natural collagen.
Do studies confirm its effectiveness?
Despite the wide spread of marine collagen in the world of skin care, scientific controversy about its true effectiveness still exists, especially with regard to its ability to directly support collagen production within the skin.
On the one hand, some studies indicate promising results, as participants noticed an improvement in skin hydration and elasticity after regular use of collagen supplements for several weeks. Some researchers also believe that marine collagen is easily absorbed compared to some other types, which may explain its preference in some products.
On the other hand, researchers confirm that the body does not absorb collagen in its entirety, but rather breaks it down into amino acids and reuses it according to its different needs, which means that its effect on the skin may differ from one person to another. Harvard Medical Publications notes that there is no conclusive human evidence yet to prove that collagen ingested orally reaches the skin, hair, or nails directly.
A scientific review in the journal Nutrients also indicated that many studies indicate multiple benefits for the skin, but indicated that a large portion of them are funded by nutritional supplement companies, which reinforces the need for more large-scale independent research to confirm the results more accurately.
How do you make the most of it?
To get the best results from marine collagen, it is usually recommended to take daily doses ranging between 5 and 15 grams, and it is preferable to combine it with other nutritional elements such as vitamin C, which plays an important role in helping the body produce collagen naturally.
The continuity factor is also an essential element in the success of this type of supplement, as the results do not appear immediately, but may require several weeks or even a few months of regular use before they become clearly noticeable on the skin.
Despite the benefits of marine collagen, there are some points that deserve attention before starting to use it. It is not suitable for vegetarians or those who suffer from allergies to fish and seafood, due to its marine animal source. Care must also be taken to choose products of high quality and reliable sources to avoid exposure to potential contaminants such as heavy metals that may be present in some inferior products.
Despite its many benefits, marine collagen remains an auxiliary element within an integrated skin care system and not an independent magic solution. Maintaining skin health and freshness also depends on following a healthy lifestyle that includes balanced nutrition, adequate sleep, and protection from sun damage. It is also preferable to consult a specialist in nutrition or dermatology before using it or to determine the appropriate doses, especially since the needs of each person differ from each other.
