What Is Collagen and What Does Eating It Do for You?
Collagen is one of the major building blocks in skin, bones, tendons, ligaments, muscles, and blood vessels, explainsTaylor Wallace, PhD, a food scientist and adjunct professor in the department of nutrition and food studies at George Mason University in Fairfax, Virginia. There are 28 types of collagen in the body. Research shows that we lose collagen naturally due to aging and other factors, so the idea that we could replace that lost collagen with external sources sounds plausible.
Because collagen is part of the supporting structures in skin, a lack of it can contribute to wrinkles and sagging skin, says Melina Jampolis, MD, a board-certified physician and nutrition specialist in Valley Village, California, and author of Spice Up, Live Long.
RELATED: Best Vitamins for Hair, Skin, and Nails
While collagen treatments got their start in skin care, the protein is not well suited for topical applications because it is too large to penetrate the skin, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. This is why some formulations use collagen peptides, or hydrolyzed collagen, which has been partially broken down.
This is similar to what happens when you eat collagen. The protein is broken down into amino acids that circulate in your blood, and some experts theorize that these circulating by-products of collagen may signal skin to rev up new collagen production, says Dr. Zeichner. Whether this is accurate, and how effective it is, is still unclear.
A review published in March 2020 in Nutrientsfound that collagen peptides act as antioxidants to quelch damaging free radicals and inflammation (both of which are associated with chronic diseases and aging) in skin cells. In another small study, 50 women ages 45 to 60 took 10 grams (g) of a marine collagen powder supplement for 12 weeks and had a 35 percent reduction in wrinkles compared with a group who took a placebo powder, as was reported in the Journal of Cosmetic Dermatology in March 2021. Measures of skin elasticity, hydration, and firmness also improved.
In a double-blind, randomized, placebo-controlled clinical trial, 120 people took a supplement containing hydrolyzed fish collagen, vitamins, antioxidants, and compounds like glucosamine and had an increase in skin elasticity by 40 percent compared with a placebo, as well as a self-reported 43 percent reduction in joint pain and 39 percent better joint mobility, according to anarticle published in September 2018 in Nutrition Research. Its difficult to know whether fish collagen alone was responsible for these results. Currently, there is a lack of human trials analyzing the potential benefits of marine collagen on joint health or arthritis.
The collagen you hear about packaged in collagen powders and supplements is traditionally made from bovine (cow) sources, while marine collagen comes from fish. Many people are trying to move away from animal products like red meat, and they know fish is healthier, so it seems like a better source of collagen to the consumer compared with cow or pig skin and bones, says Dr. Jampolis.
Whether marine collagen is actually any healthier is still a source of debate, however. At a chemical level, theres little difference between the two. Collagen molecules themselves are structurally similar, regardless of the source they are derived from, says Zeichner.
There is some evidence that different sources of ingestible collagen may act upon different types of collagen in the body (remember, there are 28 kinds). Bovine collagen has been found to increase collagen types 1 and 3, the primary kinds that make up skin, says Dr. Wallace. Marine collagen increases types 1 and 2, the kinds found in cartilage, in the structures of your eyes, and within vertebral discs, according to a review published in April 2020 in Marine Drugs.
Because marine collagen supplements are a newer product type than bovine ones, there is less research on them and a need for longer-term clinical studies. Id like to see a head-to-head comparison of marine versus bovine collagen to specifically recommend one over the other, says Jampolis.
RELATED: 20 Ways to Preserve and Boost the Collagen in Your Face
Marine collagen does have some other known advantages, however. Notably, it is a far more sustainable source of protein than other kinds. A paper published in April 2020 in Marine Drugs notes, Marine organisms and their wastes can be a sustainable, eco-friendly source of collagen.
The paper also points out that marine collagen may appeal to people who restrict meat from their diets for religious, cultural, or moral reasons. Several major religions restrict consumption of pork and beef, for instance, and people who follow vegetarian diets may not wish to consume animal products but are okay with eating fish.
Additionally, the Marine Drugs paper points out that some people avoid animal-derived collagen out of fear that it may potentially transmit diseases, such as bovine spongiform encephalopathy, also known as mad cow disease.
RELATED: What Are Organ Complex Supplements, and Will They Make You Healthier?
If you are allergic to fish, you should absolutely not take marine collagen. Also, since collagen is a protein, you should consider this a protein supplement. Depending on the brand, two scoops might contain 11 g of protein. If you have severe kidney disease and your doctor has recommended limiting protein, then youll need to count the grams of protein consumed from marine collagen powders or capsules, says Jampolis.
Its natural to want to see the benefits of any supplement or diet change right away, but youll have to wait some time. With regular consumption, Jampolis says that you may see skin benefits in 8 to 12 weeks, enough time for skin to repair and turn over.
If you want to try marine collagen, follow the instructions on the label for the dosage. Also, its always best to talk to your doctor first before taking any supplement to make sure that its safe for your individual health concerns. Look for trusted brands that use wild-caught fish and are third-party verified, which ensures that what youre taking is free from contaminants and contains the ingredients that are listed.
RELATED: Which Collagen Sources Should You Try?
No. Two scoops 12 g or a half ounce are 45 calories. While excess intake of anything can make you gain weight, its unlikely that adding marine collagen in normally consumed amounts will cause weight gain, says Jampolis.
Marine collagen supplements differ from eating fresh fish. Youll find collagen in fish skin, bones, heads, scales, fins, and entrails, as well as fish cartilage, notes a review published in September 2020 in the journal Materials. These are parts youre typically not consuming unless you eat small, whole fish (such as sardines, anchovies, or mackerel). In that instance, youll consume higher amounts of collagen compared with eating a regular fish fillet, says Wallace.
Overall, consuming a varied diet filled with whole foods is the best way to take in a range of nutrients that will support healthy skin and joints. Its unclear whether collagen supplements are superior to eating a well-balanced diet with adequate protein, says Zeichner.
If youre looking to maximize your intake of collagen and cost is not a factor these supplements can be pricey consider adding marine collagen to your existing diet. Supplements can offer a higher dose. They are available as a powder that you mix into liquid, like a smoothie or coffee, or as capsules. Ensure that youre choosing hydrolyzed collagen peptides, which are already broken down, making them easily digested by the body, says Jampolis.And compare the amount of collagen peptides in a serving of capsules versus powder, as they may differ.
Continue reading here:
What Is Marine Collagen, and Should You Try It? - Everyday Health
- Creatine and Caffeine: Benefits, Risks, Dosage - Health.com - April 16th, 2024 [April 16th, 2024]
- Fiber Supplements Are Once Again Popular But Pick The Right One | mindbodygreen - mindbodygreen - April 16th, 2024 [April 16th, 2024]
- The Ministry of Health Warns the Public Against Use of Food Supplements Manufactured by Kobayashi Pharmaceutical ... - Gov.il - April 16th, 2024 [April 16th, 2024]
- Study: Vitamin D and Calcium Supplements May Reduce Cancer Risk - Prevention Magazine - March 20th, 2024 [March 20th, 2024]
- Magnesium for Sleep: The Best Type, When to Take It and More - Good Housekeeping - March 20th, 2024 [March 20th, 2024]
- Food ingredients drive growth in beauty supplements - IngredientsNetwork.com - March 20th, 2024 [March 20th, 2024]
- Best Ozempic Weight Loss Alternative Supplements Money Can Buy (Top OTC Semaglutide Alternatives) - Vashon-Maury Island Beachcomber - March 20th, 2024 [March 20th, 2024]
- Can Fiber Help with Ozempic, Wegovy Side Effects? - Health.com - March 20th, 2024 [March 20th, 2024]
- Vitamin B12 and Magnesium: Benefits, Risks, Dosage - Health.com - March 20th, 2024 [March 20th, 2024]
- Taking a Daily Fiber Supplement Might Help Boost Brain Function in Older Adults - Health.com - March 20th, 2024 [March 20th, 2024]
- Moringa: Benefits, Side Effects And Risks Forbes Health - Forbes - October 22nd, 2023 [October 22nd, 2023]
- What to Know About California's New Law Banning Food Additives ... - Smithsonian Magazine - October 18th, 2023 [October 18th, 2023]
- How to Treat Iron Deficiency - The New York Times - October 18th, 2023 [October 18th, 2023]
- The Importance of Micronutrients for Optimal Health - Everyday Health - September 11th, 2023 [September 11th, 2023]
- How can companies stand out in the immune health category in 2023? - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Kemin's BetaVia Pure immune and gut health ingredient gains ... - Nutritional Outlook - June 20th, 2023 [June 20th, 2023]
- Steadfast Nutrition expands its portfolio with four supplements - Asia Food Journal - June 20th, 2023 [June 20th, 2023]
- Martyn Ford Reveals Food & Supplements of 10000 Calorie Diet for ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- Nutrition & Longevity Experts Love This Metabolism Supplement ... - mindbodygreen - June 20th, 2023 [June 20th, 2023]
- Ric Flair Reveals Diet, Training & Supplements to Stay Jacked at 74 ... - Fitness Volt - June 20th, 2023 [June 20th, 2023]
- ADM licenses gut-health ingredient from Gnubiotics for pet food ... - Nutritional Outlook - May 18th, 2023 [May 18th, 2023]
- Global Sorbitol Market Report 2023: Increasing Demand for Non-medical Dietary Supplements Drives Growth - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- Fat-Soluble Vitamins: What They Are and How To Get the Most Out of Them - Health Essentials - May 18th, 2023 [May 18th, 2023]
- Six of the Best... food, treats & supplements - Dogs Today Magazine - May 18th, 2023 [May 18th, 2023]
- 9 Anti-Inflammatory Supplements Backed By Science Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- Dietary Supplements Market Size to Reach Globally with Growing ... - Digital Journal - May 18th, 2023 [May 18th, 2023]
- These 11 Vegan Vitamins Are Made With Fruits and Vegetables - VegNews - May 18th, 2023 [May 18th, 2023]
- Hemptown's Kirkman Subsidiary Named One of the 50 Most Admired Companies to Watch in 2023 - Yahoo Finance - May 18th, 2023 [May 18th, 2023]
- What is biotin? Foods to eat and if you should take it every day - USA TODAY - May 18th, 2023 [May 18th, 2023]
- Best vitamins to be taking as seasons change, according to health expert - Daily Record - May 18th, 2023 [May 18th, 2023]
- KITTEN YOGA RETURNS TO EAST BANK REGIONAL LIBRARY ... - Jefferson Parish - May 18th, 2023 [May 18th, 2023]
- 8 Best Fiber Supplements of 2023, Tested by Experts - Good Housekeeping - May 18th, 2023 [May 18th, 2023]
- FDA Passes the Buck (Back) to Congress for Legislative Solution on ... - JD Supra - May 18th, 2023 [May 18th, 2023]
- The Wellness Trap: Break Free from Diet Culture, Disinformation, and Dubious Diagnoses, and Find Your True Well-Being - Next Big Idea Club Magazine - May 18th, 2023 [May 18th, 2023]
- Fruit And Vegetable Supplements: A 2023 Guide Forbes Health - Forbes - May 18th, 2023 [May 18th, 2023]
- FDA: SARMs not worth the health risk 'for a few extra likes' - NutraIngredients-usa.com - April 29th, 2023 [April 29th, 2023]
- Are Melatonin Gummies Safe? Here's What (Kinda Scary) New Research Says - POPSUGAR - April 29th, 2023 [April 29th, 2023]
- New paper discusses the rationale for proprietary blends in ... - Nutritional Outlook - April 29th, 2023 [April 29th, 2023]
- The Best Brain Supplements For Cognitive Health Forbes Health - Forbes - April 29th, 2023 [April 29th, 2023]
- Protein powders: Are they bad for your health? - BBC - April 29th, 2023 [April 29th, 2023]
- New Regulation on Turkish Food Codex Nutrition Claims Has Just ... - Lexology - April 29th, 2023 [April 29th, 2023]
- Selenium: Benefits, Side Effects, and More - Verywell Health - April 29th, 2023 [April 29th, 2023]
- FDA Warns of Use of Selective Androgen Receptor Modulators ... - FDA.gov - April 29th, 2023 [April 29th, 2023]
- Probiotic supplements may do the opposite of boosting Gut Health ... - WholeFoods Magazine - April 22nd, 2023 [April 22nd, 2023]
- Do hangover supplements actually work? - Nutritional Outlook - April 22nd, 2023 [April 22nd, 2023]
- Common Sense Health: Fish oil is the superhero of supplements - The Independent - April 22nd, 2023 [April 22nd, 2023]
- Red yeast rice nutritional supplements health benefits, risks ... - Chicago Sun-Times - April 22nd, 2023 [April 22nd, 2023]
- From forest to fork - All About Feed - April 22nd, 2023 [April 22nd, 2023]
- Could Certain Foods Help With Hot Flashes? - The New York Times - April 22nd, 2023 [April 22nd, 2023]
- Consumer interest in cognitive, immune health rising - Food Business News - April 22nd, 2023 [April 22nd, 2023]
- 15 Best Vitamin Brands of 2022: A Dietitians Picks - February 24th, 2023 [February 24th, 2023]
- Dietary supplements for weight loss - Mayo Clinic - February 24th, 2023 [February 24th, 2023]
- Emergency Food Supplements | DSHS - Washington - December 28th, 2022 [December 28th, 2022]
- Guidance & Regulation (Food and Dietary Supplements) | FDA - December 25th, 2022 [December 25th, 2022]
- Food Labeling & Nutrition | FDA - December 25th, 2022 [December 25th, 2022]
- Health & Food Supplements Information Service - HSIS - November 21st, 2022 [November 21st, 2022]
- Food Security Community Food Security Coalition - November 21st, 2022 [November 21st, 2022]
- Expert Voices: Diet and Nutrition for People With Parkinson's... - Parkinson's News Today - October 19th, 2022 [October 19th, 2022]
- The regulatory state of play of the sports and active nutrition sector - NutraIngredients.com - October 19th, 2022 [October 19th, 2022]
- The Digestive Health Supplements Market Is Set To Grow At A More Than 9% Rate Due To Rising Cases Of Digestive Diseases As Per The Business Research... - October 19th, 2022 [October 19th, 2022]
- FSAI highlights incidents, recalls and fraud in its annual report - Food Safety News - October 19th, 2022 [October 19th, 2022]
- Global Cannabidiol Legalization Trend to Shape the CBD Market's Future Growth - PR Newswire - October 19th, 2022 [October 19th, 2022]
- The FoodNavigator Podcast: Mood food for mental wellbeing how can the industry capitalise? - FoodNavigator.com - October 19th, 2022 [October 19th, 2022]
- 6 Ways to Find Relief from Your Menopause Symptoms - Health Essentials - October 19th, 2022 [October 19th, 2022]
- NutraCast: How amendments in the 2023 Farm Bill could shape the hemp industry - NutraIngredients-usa.com - October 19th, 2022 [October 19th, 2022]
- South Korea starts year-long inspection of probiotics imported from US, Europe - NutraIngredients-Asia - October 19th, 2022 [October 19th, 2022]
- Nveda employs a variety of dietary supplements made of natural ingredients for a fit and healthy life - The Hindu - October 13th, 2022 [October 13th, 2022]
- Vitamin C Market to See Healthy Growth of USD 1,899.69 Million with Excellent Compound Annual Growth Rate of 7.60% by 2029, Size, Opportunities,... - October 13th, 2022 [October 13th, 2022]
- Global Microalgae Market to Reach $1.3 Billion by 2027 - GlobeNewswire - October 13th, 2022 [October 13th, 2022]
- Dietary supplements that are safe to take, which to avoid: experts - Insider - September 27th, 2022 [September 27th, 2022]
- 6 Best Fiber Supplements That Will Keep Your Gut Happy - CNET - September 27th, 2022 [September 27th, 2022]
- Do You Actually Need To Take A Multivitamin? The Answer May Surprise You - The Zoe Report - September 27th, 2022 [September 27th, 2022]
- Global overview for probiotics: Trends, markets, and harmonization - Regulatory Focus - September 27th, 2022 [September 27th, 2022]
- Combining Your Medication With This May Have "Life-Threatening Effects" - Best Life - September 27th, 2022 [September 27th, 2022]
- Aroma-Zone opens a new store in Paris and prepares to grow abroad - Premium beauty - September 27th, 2022 [September 27th, 2022]
- Fertility Supplements And Vitamins For Women: What You Need To Know - Forbes - September 27th, 2022 [September 27th, 2022]
- ITA offers webinar focusing on supplements and informed decision-making (part 1) - IHF - September 27th, 2022 [September 27th, 2022]
- Awards recognize the latest innovative pet food products - Pet Food Processing - September 27th, 2022 [September 27th, 2022]
- On-mind and on-trend: formulating products for cognitive well-being - Nutraceutical Business Review - September 27th, 2022 [September 27th, 2022]
- The #1 Sign You're Taking "Too Many Vitamins" Eat This Not That - Eat This, Not That - September 7th, 2022 [September 7th, 2022]