Marine Collagen: Benefits and How It Fights Aging

Updated on September 06, 2024

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Fact checked by Linas Černiauskas, PhD Candidate

scoop of marine collagen powder — Image by LitvinovaVic via Shutterstock

Collagen is an important protein produced by the body and is the main structural protein found in skin, tendons, and bones. Marine collagen supplements have become popular for their marketed 'effectiveness and safety' in slowing the aging process compared to mammalian collagen supplements. This article will review some of the potential health benefits and anti-aging applications of marine collagen.

What is marine collagen?

Collagen is one of the most abundant proteins found in the body and is an essential component of bone, cartilage, and skin. As we age, collagen synthesis in the body decreases, which can impact skin elasticity, wound healing, bone density, and even immune function. This has led to collagen being used more often as a supplement to potentially help keep the skin looking youthful.

Marine collagen is a type of collagen that comes from fish scales, skin, and bones. It is believed to have some health benefits, which include supporting healthy hair and skin as you age. However, the evidence supporting these claims in humans is limited.

Marine collagen vs. other collagens

The main sources of supplemental collagen are derived from mammals (bovine and porcine). While both sources are similar to marine collagen, there are important things to know about mammalian collagen.

For instance, a small percentage of the population is allergic to bovine collagen. Additionally, outbreaks of animal diseases such as spongiform encephalopathy and foot-and-mouth disease have had a negative impact on sources of bovine and porcine-derived collagen. Bovine and porcine collagen are also not used in some cultures due to dietary restrictions and religious beliefs. This has led to further exploration of fish-derived collagen as an alternative to mammalian collagen.

How does marine collagen work in the body?

There are many different types of collagens present in the human body, with types 1–5 being the most common. Over 90% of collagen found in the human body is type 1, and this type is also largely found in marine collagen.

Type 1 collagen is important for providing structural support and facilitating the regeneration of skin, bone, teeth, and tendons. Types 2–5 collagen are found in other tissues and organs, such as cartilage, muscles, blood vessels, hair, eyes, and cell membranes, where they also provide structural support.

Marine collagen benefits

Marine collagen is believed to offer a variety of health benefits. Collagen and its peptides are proposed to have antioxidant properties, meaning they may help neutralize free radicals in the body. Free radicals are formed as part of normal cellular metabolism, but individuals can also be exposed to them from sources such as environmental pollutants, tobacco smoke, and alcohol metabolism. By neutralizing free radicals, collagen may help reduce skin damage caused by these molecules.

Additional potential benefits of marine collagen for skin and overall health are listed below.

Skin health. In individuals assigned female at birth (AFAB) aged 45–60, supplementation with marine collagen was shown to improve skin health by increasing skin hydration, improving skin elasticity, and reducing the appearance of fine lines and wrinkles.
Hair growth. In one animal study, collagen peptides from tilapia promoted hair growth in mice. Further human clinical studies are needed to confirm these findings in humans.
Wound healing. Marine collagen may have a role in improving wound healing. In one study using collagen from jellyfish in wounded mice, wound healing was shown to be accelerated.
Osteoporosis. Osteoporosis is a common disease among AFAB individuals of advanced age. One animal study demonstrated that 20 mg of collagen from sharks increased bone mineral density in rats with menopausal osteoporosis. Additionally, marine collagen peptides have been shown to help with the absorption of zinc, which may help prevent osteoporosis due to zinc's role in bone tissue formation and regeneration.

Limitations and side effects

Marine collagen has been suggested to potentially slow the aging process, improve skin health, accelerate wound healing, aid in preventing osteoporosis, and aid in hair growth. However, most of the evidence comes from in vitro studies or studies in animals with limited research on humans. More research is needed to confirm the benefits of marine collagen in humans.

Nonetheless, marine collagen is generally considered safe to use. If you’re allergic to fish, you may have an allergic reaction to marine collagen and may consider mammalian or vegan collagen options. Collagen may also potentially interact with certain medications. Therefore, if you are taking other medications or supplements, you should speak with your doctor before starting supplementation with marine collagen.

How to choose marine collagen supplements

Collagen supplements are mostly sold in the form of peptides to help with digestion in the body. Collagen is broken down into peptides through a process called hydrolysis, which allows the collagen to be more easily absorbed. When researching collagen supplements, you may see terms on the label such as hydrolyzed collagen or marine collagen hydrolysate. These are peptide formulations of collagen supplements.

Additionally, collagen supplements are available in various forms such as liquids, powders, or gummies, and formula selection depends on your personal preference. Be sure to read the entire ingredient list on the label, as the product may contain additional components you may or may not wish to consume. There is no standard recommended daily dose of marine collagen; the appropriate dosage varies depending on the formulation and the specific reason for using the supplement.

Marine collagen may be beneficial for aging, but more research is needed to determine if the effects seen in animal studies will translate to health benefits for humans. Before starting supplementation, consult with your healthcare provider to determine if marine collagen is suitable in your case.

FAQ

Does marine collagen make you gain weight?

No. Collagen has not been reported to cause weight gain. Some studies indicate that combined with resistance training, it increases muscle mass and decreases fat mass.

Is it okay to take marine collagen every day?

There are currently no definitive dosing recommendations for marine collagen. Before taking marine collagen, you should consult with your healthcare provider to determine how often you should take it if needed. Additionally, if you have a shellfish allergy, you may not be able to take marine collagen due to the risk of having an allergic reaction.

Is marine collagen better than biotin?

Biotin is a B vitamin that is also known for supporting healthy skin and hair, but it serves a different function than collagen. There’s no evidence that one is better than the other, but there is more evidence to support that marine collagen supplements have anti-aging benefits.

Marine collagen is derived from the bones, skin, and scales of fish.
Marine collagen is claimed to slow aging and has antioxidant properties, but there is limited evidence supporting this claim.
Marine collagen may potentially be beneficial for wound healing, hair growth, skin health, and osteoporosis. However, more human clinical studies are needed.