Marine Collagen: A Complete Guide on Benefits, Effects, and Dosage
Strengthen skin, hair and joints with marine collagen. Discover how this high-absorbing supplement can affect your inside and out.
Collagen is the body's most abundant protein and plays a crucial role in skin, hair, nails, joints and bone health.
Marine collagen, which is extracted from fish and other marine sources, differs from other collagen sources by its high bioavailability and unique health benefits. But what is marine collagen, and why should one consider including it in their daily routine?
What is collagen and why do we need it?
Collagen is a fiber protein found naturally in the body and makes up about 30% of the body's total protein content. It serves as a building material for skin, hair, nails, muscles and connective tissue. Collagen also helps maintain skin elasticity and strength.
As we age, the body's natural collagen production decreases, which can lead to wrinkles, joint pain and other signs of aging.
There are different types of collagen, the most common of which are:
- Type I: Found in skin, tendons, bones and is the most common type.
- Type II: Found primarily in cartilage and is important for joint health.
- Type III: Found in skin, muscles and blood vessels, often along with type I.
When is collagen broken down, and who needs an increased intake?
Degradation of the skin's collagen occurs as a natural part of the aging process. Collagen fibers are reduced in thickness and density and then do not have the same ability to maintain the strong structure or preserve moisture in the skin.
This causes us to experience the skin as drier as well as less elastic where stretch marks, wrinkles and cellulite can occur. We may also experience brittle nails and hair as well as reduced mobility in the joints.
- 25+: From the age of 25, the body's collagen production is reduced by 1.0- to 1.5% per year
- Menopause: At transitional age, collagen production is reduced by up to 30% in the first 5 years. The hormone estrogen begins to decrease drastically; estrogen plays a key role in maintaining collagen production
4 factors that accelerate the breakdown of collagen
Stress
During periods of stress, levels of the hormone cortisol increase, and prolonged stress can have a significant negative effect on the collagen in the body.
To strengthen the body's ability to cope with stress, it is helpful to increase the intake of vitamins B and C, as well as minerals such as magnesium, zinc and iron, which are consumed faster in case of stress. Products such as Green - Nettle, Kale, Mint can contribute to this by supplying essential nutrients from vegetables, including vitamin C and other important minerals.
Poor sleep
During sleep, the body's natural repair and renewal takes place, which also includes collagen production. Lack of sleep has been shown to negatively affect the aging process of the skin.
Melatonin, our sleep hormone, not only contributes to good sleep but also acts as a strong antioxidant. Prioritizing sleep is therefore important for both skin and overall health. A supplement like Beauty Sleep Supplement can support a good night's sleep with soothing herbal extracts, hydrating hyaluronic acid and protective antioxidants.
Inflammatory diet
A diet rich in sugar and processed carbohydrates, such as white bread and pasta, can contribute to inflammation and negatively affect the collagen structure of the skin. Sugar binds to the body's proteins, including collagen, making collagen stiffer and less elastic, so that it loses its strength.
By choosing colorful fruits and vegetables as well as natural antioxidants such as in Nordic Superfoods juices and powders, you can support skin health and reduce inflammation.
Nutrient Deficiency
In order for the body to produce collagen, an intake of protein, vitamins A and C, copper, manganese, silica and zinc is required.
Effective nutrient uptake is also important for the body to break down and absorb these nutrients. Debloat+, which contains 16 different digestive enzymes and plant extracts, can help optimize the body's nutrient uptake by supporting the digestive system.
What is marine collagen?
Collagen is produced from animal sources that naturally contain collagen, as a decoction on bones, joints and cartilage from fish and meat. In addition to marine collagen, there are the following sources:
- Bovine - from cattle. Rich in collagen types 1 and 3. It is mainly used for the health of the stomach and joints, as well as the recovery of muscles after exercise
- Eggs - produced from egg membranes, and thus a good option for vegetarians. Eggs are rich in collagen type 1 and are mostly used to strengthen the skin, hair, and nails
Marine collagen is extracted from fish and other marine organisms, primarily from their skins, scales and bones.
Marine collagen has received a lot of attention due to its high bioavailability. Marine collagen consists of smaller peptides compared to other collagen sources, which means that the body can absorb and utilize it more efficiently.
Marine collagen is also most rich in collagen types 1 and 2, as well as glycine, proline and hydroxyproline. For those who have problems with digestion, marine collagen is particularly suitable, as the peptide molecules in marine collagen seem to be smaller in size than in bovine collagen.
How is marine collagen made?
Marine collagen is made by extracting collagen from the skins, scales and bones of fish, which are rich in this type of protein. The process begins with the fish being cleaned and the raw materials treated to isolate the collagen fibers.
Then the collagen is hydrolyzed, a method in which the protein chains are broken down into smaller peptides using enzymes or heat. This hydrolysis improves bioavailability, allowing the body to absorb the collagen more efficiently.
Then the hydrolyzed collagen is dried and pulverized, yielding an easily soluble powder that can be used in various dietary supplements to easily supply the body with the health-promoting properties of collagen.
Health Benefits of Marine Collagen
- Improved skin health
Marine collagen is rich in amino acids such as glycine, proline and hydroxyproline, which are essential for the structure and elasticity of the skin. By increasing collagen production, marine collagen can help reduce wrinkles and improve skin moisture and texture.
- Stronger hair and nails
Collagen is an important building block for hair and nails. Many people who take marine collagen notice that their hair grows faster, feels stronger and has an improved shine. Nails can also become stronger and less prone to breakage.
- Better joint health and reduced pain
Marine collagen can help strengthen cartilage, which helps reduce inflammation and joint pain. It is especially effective for people with arthritis and other inflammatory joint diseases.
- Promotes bone health
Collagen is an important component of bone structure. Marine collagen can improve bone density and reduce the risk of fractures, especially in older people.
- Improved digestion
Collagen plays a role in supporting gut health by promoting intestinal mucosa and helping to heal a leaky gut. This can lead to improved digestion and nutrient absorption.
Why choose marine collagen over other collagen sources?
Marine collagen has several benefits that make it a good choice for those looking for a collagen supplement:
- Higher bioavailability thanks to less peptides.
- Environmentally friendly option: Marine collagen comes from residues in the fish industry, which reduces waste.
- Free from hormones and antibiotics, especially if it is sustainably produced.
- A good choice for people who avoid red meat but still want to get collagen.
How much marine collagen do you need per day?
In the case of marine collagen, the recommended dosage is usually between 5 and 10 grams per day, depending on the needs and health goals of the individual.
To support skin, hair, nails, joints and overall health, doses from the lower end of the scale (around 5 grams) are usually recommended for maintenance and up to 10 grams for people seeking faster or more tangible results, such as improved skin elasticity or reduced joint pain.
Relivo — Your Daily Need for Hydrolyzed Marine Collagen Type 1
An example of a supplement with an ideal daily dose is the product Relivo, which contains 6.4 grams of marine collagen per day.
Hydrolyzed collagen is collagen that has been broken down into smaller peptides by a process called hydrolysis. This makes the collagen easier for the body to absorb, as the smaller peptides are more quickly absorbed into the blood and can begin to act in the skin, joints and connective tissue.
The amount of marine collagen type 1 in Relivo is sufficient to provide tangible benefits for both skin and joints without exceeding recommended limits. Relivo additionally has a molecular weight of less than 2 kDa (kilodaltons), which makes its collagen molecules small enough to be easily absorbed by the body.
Why molecular weight is important
The molecular weight of collagen plays a crucial role in how efficiently the body can absorb and use the protein. The smaller the molecular size, the more easily the body can absorb the collagen and bring it to the skin and joints where it does the most benefit.
With a molecular weight of less than 2 kDa, Relivo has a high bioavailability, which means that the body can assimilate the protein in the best possible way. This is one of the reasons why people taking Relivo report rapid and visible improvements in skin, hair and mobility.
How quickly to notice the effects of marine collagen?
The effects of marine collagen vary depending on the individual and their health status, but most people begin to notice improvements in the appearance and elasticity of the skin within 4-6 weeks. Joint health and reduced pain may take a little longer, up to 2-3 months.
What does the research say about marine collagen?
Research into marine collagen has increased significantly in recent years. Studies show that marine collagen can improve skin elasticity, reduce wrinkle depth, and support joint health.
A 2015 study found that people who took marine collagen over an 8-week period experienced a significant reduction in wrinkle depth and an improvement in skin elasticity.
In addition, a study published in Journal of Cosmetic Dermatology It has been proven that marine collagen can increase skin moisture levels and improve its structure and tone.
Read more about Relivo's collagen peptides and studies here.
Tips for choosing a high-quality marine collagen
When choosing marine collagen, there are a few factors to consider to ensure that you get a high-quality product:
- Choose Hydrolyzed Marine Collagen: This form is easier for the body to absorb.
- Certification: Look for certifications that guarantee that the product is free of heavy metals and other harmful substances.
- Sustainability: Choose products that use sustainable fish sources and have a transparent production process.
- Avoid additives: High-quality collagen should be clean and free from unnecessary fillers and additives.
Summary — Is Marine Collagen Right for You?
Marine collagen is a versatile and effective supplement for those who want to improve their skin health, strengthen hair and nails, support joint health and promote overall health.
It is a sustainable alternative to other collagen sources and has a high bioavailability, allowing the body to more easily absorb and benefit from all the health benefits that come with a daily intake of high-quality collagen peptides.
Studies:
- Effectiveness of a Hydrolyzed Cartilage Matrix Supplement (2023). Read more.
- Oral intake of collagen peptide NS improves hydration, elasticity, desquamation, and wrinkling in human skin (2023). Read more.
- Unlocking the Therapeutic Potential of Marine Collagen: A Scientific Exploration for Delaying Skin Aging (2024). Read more.
