Are Marine Collagen Peptides Worth the Hype?

What are Marine Collagen Peptides?

Marine collagen peptides are derived from fish skin and scales and contain primarily type I collagen, the most plentiful form in the body and especially essential for skin health. This varies compared to bovine collagen from cows and porcine collagen from pigs, which includes types I and III, chicken with mostly type II, and eggshell membranes with types I and V.

While marine collagen only contains type I collagen, the peptides are small and more easily absorbed by the body than other forms. In addition, it includes the amino acids glycine and proline that support the health of the skin and joints.

As marine collagen peptides are sourced largely from the fish and scales of unused materials in the fishing industry, they have a less damaging impact on the environment than other forms and are considered more sustainable than types that use land animals.

Azizur Rahman, Director of the Center for Climate Change Research at the University of Toronto, explains:

“Over the past decade or so, there has been a remarkable rise in market demand for marine-based cosmetics especially, driven by growing consumer interest in natural and sustainable ingredients ^[1].”

Benefits of Marine Collagen

Supplementing with marine collagen peptides may offer numerous health advantages, according to the research. These are the most significant marine collagen benefits and some of the studies that support their efficacy.

Skin Health

Marine collagen peptides produce primarily type I collagen, the most abundant form in the body and essential for skin health. As levels in the skin decline with age, these peptides boost collagen and elastin to help tighten the complexion, improve elasticity, enhance texture, and reduce the depth of wrinkles and fine lines.

Marine collagen may also increase skin hydration, helping to moisturize, reduce dryness, and plump the complexion to further smooth signs of aging and promote youthfulness and radiance.

A 12-week study of women from 45-60 years of age published in the Journal of Cosmetic Dermatology by Malkanthi Evans DVM, PhD, et al, concluded that fish-derived collagen improved hydration, elasticity, firmness, radiance, and wrinkle depth ^[2].

Marine collagen benefits overall skin health and slows aging by acting as an antioxidant, destroying free radicals to lower oxidative stress and repair damage to the skin barrier.

A review of the current research published in Marine Drugs by Azizur Rahman, et al concluded that marine collagen has diverse benefits for the skin including enhancing overall health and delaying signs of skin aging ^[3].

Joint and Bone Support

When collagen levels decline with age, it could lead to weaker bones and joints and increase the risk of developing osteoporosis or arthritis. Due to their low molecular weight, marine peptides are highly bioavailable, and they also contain the amino acids proline and glycine which significantly boost collagen production.

The added collagen helps strengthen the bones that support the joints and rebuild damaged bone and cartilage tissue, potentially easing pain and inflammation and improving joint flexibility and mobility. It may also increase the synovial fluid in between the joints, easing stiffness.

A 12-week study of patients with osteoarthritis published in the Journal of Functional Foods by Hye Jun Lee, et al concluded that low-molecular-weight peptides from fish significantly reduced knee pain ^[4].

Hair and Nail Strength

Marine collagen benefits the hair by strengthening the follicles, helping to hold strands in place to prevent loss and shedding. This supports increased growth and thickness ^[5], for longer, lusher, and healthier hair. In addition, marine peptides have the amino acid proline, which could increase the production of the central hair protein keratin for added growth and health benefits.

These peptides also increase keratin and collagen production in the nails, strengthening and thickening them to decrease the risk of breakage, and they boost hydration in the nail bed and cuticles.

Wound Healing

As type I is the most prevalent form of collagen in the body, marine collagen peptides are ideal for healing wounds and skin conditions. With their high bioavailability, they penetrate the skin barrier easily to initiate the body’s natural healing mechanism, reduce inflammation, and speed up repair.

A review of studies in Marine Drugs by Sarah Geahchan, et al found support for the significant wound-healing benefits of marine collagen ^[6].

Marine Collagen Powder: How to Use It

Marine collagen peptide supplements are widely available on the market, and come in various forms for differing preferences:

• Powder – You can add marine collagen powder to a favorite beverage or smoothie for a tasty daily solution to increasing your intake.
• Capsules/Tablets – For those who don’t want to consume a drink, there are multiple supplement brands available with easy-to-take capsules or tablets.
• Liquid – If you don’t like powder or capsules, marine collagen powder also come in the form of a liquid you can add to any beverage.
• Gummies – Taking marine peptide gummies is a fun, tasty, easy-to-consume solution to boosting your collagen intake.

What is the best way to incorporate marine collagen powder into your daily routine and diet? Here are some of our best tips:

• Blend the powder in with a smoothie
• Add it to hot liquids like coffee, tea, or soup
• Incorporate marine collagen powder into recipes for baked goods
• Add collagen powder to your cooking for daily health benefits
• Mix the peptide powder into sauces

Hydrolyzed Marine Collagen: What You Need to Know

Not all marine collagen peptides are alike. While their rate of absorption is already high, hydrolyzed marine collagen is further broken down into smaller components during production for greatly enhanced absorption by the body.

In comparison to other forms of collagen such as bovine or porcine, the size of the hydrolyzed marine collagen molecules is much smaller. Due to their high bioavailability, they may offer enhanced benefits to joint, bone, hair, skin, and nail health.

Potential Side Effects and Considerations

Ensure that any product you buy is usually naturally sourced collagen with no harmful additives. Marine collagen peptides are generally safe and well-tolerated, although they may lead to mild side effects like digestive upset, constipation, decreased appetite, headaches, dizziness, or an allergic reaction.

Individuals with seafood or fish allergies should avoid taking marine collagen peptides, and they are not suitable for those following a vegetarian, vegan, Kosher, or Halal diet.

Are Marine Collagen Peptides Worth the Hype?

Based on the scientific evidence, proponents of marine collagen peptide supplementation may be right about its powerful health benefits. Multiple studies highlight its ability to tighten the skin, boost hydration, enhance radiance, improve elasticity, and smooth wrinkles and fine lines.

Research also indicates the efficacy of marine peptides in supporting bone and joint health, decreasing pain and inflammation, speeding up wound healing, and promoting strong nails and longer, thicker, healthier hair. With their higher rate of absorption, they may be well worth choosing over other types like bovine or porcine peptides.

Marine peptides are also ideal for people who want to experience the health benefits of collagen without consuming too much red meat or pork.

Physician and Nutritionist Melina Jampolis, MD, explains:

“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 ^[7].”

Customer reviews for high-quality marine collagen peptide supplements are very positive on the whole, and users rave about how it helps enhance skin health, decrease wrinkles, alleviate joint pain, boost hair and nail health, and more.