Fish Collagen: The Anti-Aging Protein with the Best Bioavailability

Wondering about major sources of collagen? Fish collagen definitely tops the list.

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While there are benefits associated with all animal collagen sources, fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens, making them antioxidant powerhouses. Bioavailability is highly important since it largely determines the efficacy of any nutrient you ingest.

Fish collagen is absorbed up to 1.5 times more efficiently into the body and has superior bioavailability over bovine or porcine collagens. Since it’s absorbed more efficiently and enters the bloodstream more quickly, it’s considered the best collagen source for medicinal purposes.

Fish collagen’s ability to be more easily absorbed by our bodies is thanks to its lower molecular weight and size, which allow the collagen to be absorbed at a higher level through the intestinal barrier into the bloodstream and carried throughout the body. This leads to collagen synthesis in the joint tissues, bones, skin dermis and many other essential body systems.

Since we don’t tend to eat the parts of the fish containing collagen (mainly skin and scales), making homemade fish stock or supplementing with collagen is the next best thing.

What Is Fish Collagen?

Fish collagen is a complex structural protein that helps maintain the strength and flexibility of:

• skin
• ligaments
• joints
• bones
• muscles
• tendons
• blood vessels
• gums
• eyes
• nails
• hair

It’s a type I collagen, which is the most abundant collagen in the human body. Type I is best known for providing the foundation for beautiful skin, strong connective tissues and sturdy bones.

Fish collagen peptides have very specific amino acid compositions with a high concentration of glycine, hydroxyproline and proline.

When fish collagen is ingested, hydroxyproline peptides are not completely digested to free amino acids and can be detected in the blood. These hydroxyproline peptides stimulate cells in the skin, joints and bones, and they lead to collagen synthesis through cell activation and growth.

The scales, skin, bones and fins of fresh or saltwater fish are used for the creation of fish collagen supplements. Since these parts are considered waste products during fish processing, using them to create other products helps reduce environmental pollution.

Health Benefits

1. Anti-Aging

Since fish collagen is a type I collagen and type I collagen is what our skin consists of, it’s not surprising that it can benefit the skin. It helps prevent and improve any signs of skin aging, making it a great anti-aging food.

Possible skin benefits of consuming this collagen include improved smoothness, better moisture retention, increased suppleness and prevention of deep wrinkle formation.

Hydrolyzed fish collagen is composed of small, low molecular weight peptides, which are easily digested, absorbed and distributed by the human body.

Research published in in the Open Nutraceuticals Journal states how numerous clinical trials have now been performed showing the efficacy and benefits of collagen peptides on skin properties, including hydration, elasticity and reduction of wrinkles. Researchers conclude that hydrolyzed collagen is a smart weapon in the everyday fight against the undesirable yet visible signs of aging.

2. Bone Healing and Regeneration

Fish collagen has shown its ability to increase the body’s own natural collagen production. In the past, studies have demonstrated that collagen peptides from fish skin might have a positive effect on bone health by increasing bone mineral density and exerting anti-inflammatory activity on osteoarthritis.

The goal of one study was to determine effects of fish collagen peptides on collagen synthesis, quality and mineralization. Findings of the study show that the fish collagen has a positive effect on collagen synthesis and collagen quality.

Researchers also found that the fish collagen was helpful in the matrix mineralization of bone-synthesizing cells in vitro. While this study did not involve human subjects, it does show how fish collagen is biomaterial that can aid bone healing and regeneration.

Furthermore, researchers from the NC Oral Health Institute at the University of North Carolina at Chapel Hill’s School of Dentistry examined the effects of fish collagen peptides in an osteoblastic cell culture system. They found that fish collagen peptide supplementation “exerts a positive effect on osteoblastic cells in terms of collagen synthesis, quality and mineralization, thereby suggesting the potential utility of FCP for bone tissue engineering.”

3. Wound Healing

Fish collagen might help your next scrape, scratch or more serious wound to heal better and faster. The ability of a wound to heal is ultimately based on collagen, which is essential to wound healing because it helps the body form new tissue.

Type I collagen is the most abundant structural component of the dermal matrix so it makes perfect sense that having more type I collagen in your body might help wounds to heal faster.

It was previously believed that collagens were just structural supports. Now we know that collagen and collagen-derived fragments control many cellular functions, including cell shape and differentiation, cell migration, as well as the synthesis of a number of important proteins.

Collagen also plays a critical role in all phases of wound healing: hemostasis, inflammation, proliferation and remodeling.

4. Increased Protein Intake

By consuming fish collagen, you don’t just get collagen — you get everything that collagen contains. Fish collagen is over 97 percent protein with no fat, sugars or carbohydrates, making it one of the absolute best protein foods on the planet.

It also has a very distinctive amino acid profile.

Amino acids are organic compounds that combine to form proteins. They, along with proteins, are the building blocks of our bodies.

By increasing your protein intake through consuming collagen, you can improve your workouts, avoid muscle loss (and prevent sarcopenia) and have a better recovery post-workout. More collagen protein in your diet also always helps with weight management.

5. Antibacterial Abilities

Research out of Canada published in found that fish collagen has yet another impressive component: collagencin, which is an antibacterial peptide from fish collagen. This study found that collagencin completely inhibited the growth of Staphylococcus aureus, more commonly known as staph or staph infection.

Staph is a very serious, highly contagious infection caused by bacteria commonly found on the skin or in the nose. For the future, marine collagens look like a promising source of antimicrobial peptides, which could improve both human health as well as food safety.

Nutrition

The exact nutritional content of fish collagens varies. Here’s an example of a 10-gram serving of hydrolyzed fish collagen, which contains about: (9)

• 45 calories
• 9.4 grams protein
• 0.07 milligrams potassium
• 0.05 milligrams calcium
• 0.04 milligrams iron

Fish Collagen vs. Other Types

• Bovine (cow or beef) collagen: Bovine collagen comes from cows, specifically from their skin, bones and muscles. It’s made of mostly types 1 and 3 collagen, which is a good fit considering these are the most abundant types created and found in the human body. It’s a rich supply of glycine and proline and therefore useful for creatine production, building muscle and also helping the body make its own collagen.
• Chicken collagen: The type of collagen most abundant in chicken collagen is type 2, which is best for building cartilage. This makes this collagen beneficial for joint health, especially since this source also provides chondroitin sulfate and glucosamine sulfate — both of which have anti-aging effects. Most supplements containing collagen usually use chicken collagen and provide type 2.
• Fish collagen: Collagen derived from fish has been found to be easily absorbed and provide mostly type 1 collagen, with the amino acids glycine, proline and hydroxyproline. Because type 1 can be found throughout the entire body, consuming more fish collagen has been associated with benefits for the joints, skin, vital organs, blood vessels, digestion and bones. Hydroxyproline is an important component of the collagen triple helix, and lower levels have been associated with joint degradation and therefore symptoms/signs of aging. Hydroxyproline is needed for collagen stability and is created by modifying normal proline amino acids after the collagen chain is built. This reaction also requires vitamin C (to assist in the addition of oxygen), which is why vitamin C deficiency can cause abnormalities in collagen levels.
• Egg shell membrane collagen: Egg collagen, found in the shells and whites of eggs, contains mostly type 1 collagen. It also has type 3, 4 and 10, but by far the most type 1, just like the human body (approximately 100 times more type 1 than type 4). It provides glucosamine sulfate, chondroitin sulfate, hyaluronic acid and various amino acids that have benefits for building connective tissue, wound healing, building muscle mass and reducing pain/stiffness.

History

• The first time chemists extracted collagen from fish skin appears to be .
• Fish collagen is sometimes called marine collagen, but marine collagen products are sometimes sourced from shellfish and jellyfish, which I don’t recommend.
• Fish collagen is sourced from the scales, skin, bones and fins of fresh or saltwater fish.
• Historically, full use of the fish body can be seen in many dishes, including the heads and eyes.
• In Chile and other parts of South America, fish heads are used in a dish called caldillo de congrio, in which the fish heads are boiled together with vegetables and herbs to make a nutrient-dense, collagen-rich stock. This is used as the base for the soup.
• Fish collagen is high in essential and non-essential amino acids.

How to Use

You can find a fish collagen supplement at your local health store or online. It’s available as a pill, liquid or powder.

You should choose one that comes from a reputable company and is non-GMO and gluten-free. Also, makes sure it has no fillers, sugar, artificial flavors or artificial preservatives.

You might find hyaluronic acid and vitamin C included in your marine collagen supplement because they aid the absorption of collagen. Beware of collagen supplements made in countries with loose manufacturing controls and standards.

When collagen is hydrolyzed, the protein molecules are broken into smaller molecules. Hydrolyzed fish collagen supplements are more easily digested and absorbed by your body.

Fish collagen is different from marine collagen. Many marine collagen products are sourced from shellfish and jellyfish, which I don’t recommend.

Always store collagen products in a cool, dry place.

You might be scared to buy and use fish collagen products because you think they’ll smell and/or taste like fish. Not to worry — there are many fish collagen products on the market today that are tasteless and odorless or have a neutral, non-fishy taste.

You can easily mix powdered collagen with smoothies, coffee, tea or a cup of hot water. You can even add it to soups or sauces.

Want to get your dose of fish collagen first thing in the morning? Try adding fish collagen powder to my Pumpkin Pie Oatmeal Recipe — it’s sure to start your day right!

Homemade fish stock is another great way to obtain the collagen benefits of fish. Try a Homemade Fishstock Recipe (wine optional) loaded with collagen and other health-promoting nutrients, along with other fish bone broth recipes.

In addition to adding a fish collagen product to your diet, you can also get this tremendous protein through collagen supplementation, such as collagen hydrolysates. Collagen hydrolysate supplements are easy to find at most health food stores or pharmacies.

Risks and Side Effects

There are no commonly reported side effects of fish collagen.

Final Thoughts

Human bodies create collagen naturally, but over time, the production of this protein slows down. Therefore, someone may want to try taking supplements. However, while generally safe, collagen supplements may cause side effects.

Collagen is the protein responsible for skin elasticity. It also plays a role in joint and bone health. It is one of the most plentiful proteins in mammals.

As the production of collagen in a person’s body slows down, their skin begins to lose some of its ability to bounce back into shape, a process that many call “elasticity.” As this occurs, wrinkles begin to form.

Although certain foods, such as bone broth, contain collagen, people who want wrinkle-free skin or other health benefits often look to supplements to increase their collagen intake.

If you are looking for more details, kindly visit hydrolyzed fish collagen manufacturers.

Many people take collagen supplements to add more collagen to their diet.

Most collagen supplements go through the process of hydrolyzation. This means that the manufacturer has broken the collagen in the supplements down into peptides, making it easier for the body to absorb and use.

Collagen supplements are available in the form of tablets, capsules, and powders. Many are available to buy online.

Whether or not collagen supplements are effective depends on what a person uses collagen for.

There are several potential health benefits that collagen supplements offer. However, scientists have not fully studied all the alleged benefits.

Also, as with any supplement, the Food and Drug Administration (FDA) do not evaluate any claims that a company makes on how well their collagen product works.

However, some of the potential health benefits of collagen supplements include:

Some people who take collagen supplements are looking to improve the look and overall health of their skin.

Many believe that collagen supplements can help reduce the effects of aging, such as by adding moisture to the skin, reducing wrinkles, and improving elasticity.

What do the studies say?

There is some evidence to back these claims up. For example, in a study in the Journal of Medical Nutrition and Nutraceuticals, several women drank a mixture containing various vitamins, minerals, hydrolyzed collagen, and hyaluronic acid.

The study showed that compared with those in the control group, the women who drank this mixture reduced the depth of their wrinkles significantly. The participants’ skin hydration and elasticity also improved significantly.

Another similar study in the journal Skin Pharmacology and Physiology looked at the effects of collagen supplements on women’s skin.

In this study, the women took either a collagen supplement or placebo for 8 weeks. After those 8 weeks, the women who took the supplement had higher elasticity and moisture levels.

There are also claims that collagen may help prevent skin conditions such as acne. However, such claims do not yet have scientific evidence to support them.

Further resources

For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.

As a person ages, their joints start to break down. In particular, the spongy cartilage of the joints starts to wear away.

There is some evidence to suggest that collagen supplements can help with restoring or preventing the deterioration of the cartilage in the joints.

What do the studies say?

One review of the research into collagen supplementation found that using hydrolyzed collagen supplements helps promote joint health and potentially restore some bone density in people with osteoporosis and osteoarthritis.

The review also showed that it helped reduce joint pain.

There is some evidence to suggest that using collagen supplements may help increase muscle mass.

What do the studies say?

A small study of 53 men revealed the positive effects of taking collagen supplements when exercising. The participants study took 15 grams (g) of collagen or a placebo pill per day.

The participants engaged in regular exercise for 12 weeks. At the end of this period, those who took the collagen supplements showed an increase in muscle mass and strength that was significantly more pronounced than in those taking the placebo pill.

The researchers theorized that collagen helped stimulate the production of the proteins responsible for muscle growth.

Though this study is promising, more research is necessary to fully determine the positive effects that collagen may have on muscle growth.

Collagen makes up a significant amount of bone structure and helps keep the bones strong.

As a person ages and collagen production slows, bones can become weaker as the person loses the collagen necessary to keep the bones strong and supported.

This can lead to the development of conditions such as osteoporosis.

What do the studies say?

There is some evidence to suggest that taking collagen supplements may help prevent the deterioration of bone density and strength.

For example, one small study had women take either calcium or calcium and collagen supplements for 1 year.

The researchers found that the women taking the calcium and the collagen had lower levels of a protein responsible for breaking down bones in their blood.

Additional research is necessary to fully prove the effects that collagen has on promoting strong bones, however.

Taking collagen supplements may also help support a healthy cardiovascular system.

What do the studies say?

In a small study of 30 participants, half took 16 g of collagen tripeptide for 6 months. This group saw a significant reduction in artery stiffness and a reduction in their low-density lipoprotein, or “bad,” cholesterol levels.

Reducing the stiffness of arteries can help promote heart health. However, more research is necessary to prove the effects of collagen in supporting heart health.

There are also claims that collagen may provide additional health benefits. However, these claims do not have backing by scientific research.

Some other potential things that collagen may help with include:

• maintaining a healthy gut
• maintaining a healthy weight
• reducing anxiety
• improving mood
• promoting healthy nail and hair growth

Collagen supplements come in a variety of types. A person should choose the supplement that best supports their goals when picking a collagen type.

The following are the most common types of collagen a person can find in stores or online:

• Type 1: This is one of the most abundant types present in the human body and helps support healthy skin.
• Type 2: This is present primarily in cartilage and can help promote joint health.
• Type 3: This type also helps promote skin health by improving elasticity.
• Type 5: This type helps promote the growth of the placenta in pregnant women.
• Type 10: This type also occurs in cartilage and helps promote bone health and development.

Most supplements will contain several of these, and possibly other, types of collagen.

Also, in many cases, the collagen is hydrolyzed. Undergoing the hydrolyzation process makes collagen easier for the body to absorb.

However, some vegan and vegetarian collagen options are available. The vegan options may not be available everywhere, but many are available online.

A person can also use collagen supplements while following a keto diet plan. Similar to vegan options, a person may want to look for a collagen supplement that specifically aims to support the keto diet.

Many people know collagen for its role in supporting skin health and vitality. However, it might also help promote other areas of health, such as bone, joint, and heart health.

People can consume collagen supplements they purchase from a number of online and local stores, and they can usually find a type that matches their specific dietary needs.

For most people, taking collagen should not have any major effects or health consequences.

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