Collagen, often touted as the secret to youthful, radiant skin, has become one of the most sought-after supplements in many anti-aging strategies.
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But behind this growing popularity is there a valid reason for his triumph or is it
Is this simply another passing fad that will fade away over time?
It is indisputable that collagen, a key protein in our bodies, plays an essential role in maintaining skin elasticity, joint health, and even hair and nail growth.
The fame of collagen has prompted many people to seek out collagen supplements to combat the signs of aging.
However, it is important to know how to distinguish quality products from low-quality products, also because the price is not always a reliable indicator, as behind the lower prices there is often an unpromising reality: low-quality collagen content, poorly absorbable and therefore not very effective.
In this article, we will find out what collagen is, what it is used for, what its benefits are, and how to distinguish between valid products and those that offer empty promises.
Collagen is an ancient term coined to refer to the natural adhesive obtained by cooking animal bones.
However, it is a derivation from the Greek κόλλα (kólla or “glue”) and -γενής (-genḗs or “producer”).
Collagen is the most abundant protein in the human body and plays a crucial role in our health and beauty. This extraordinary molecule is mainly composed of three key amino acids: glycine, proline, and hydroxyproline , representing 33%, 22%, and 22% of its primary structure, respectively.
This extraordinary complexity makes collagen an essential element in a wide range of tissues and organs in our body. Its versatility is demonstrated by the presence of almost 28 different types of collagen , each specialized in a specific function.
Collagen makes up 75% of our skin and:
As you age, the balance between collagen synthesis and degradation is disturbed. This means that both the quantity and quality of collagen decrease. Your skin becomes thinner, dehydrated and loses its structure.
The result: visible signs of aging, such as wrinkles, sagging skin, and dullness.
Collagen loss begins to take effect between the ages of 18 and 29 , but it is after age 40 that the body begins to experience significant loss, which can reach up to 1% per year. By the time you reach your 80s, collagen production in your body can decrease by 75% overall compared to young adults .
Collagen plays a crucial role in the structure and function of various tissues.
Found in skin, bones, tendons, ligaments and other connective tissues, collagen contributes to strength, elasticity and structural support.
It also maintains the elasticity of the skin , contributes to the stability of the joints , forms the walls of blood vessels and participates in the structure of the teeth.
Its importance extends to wound healing and the overall health of the body's tissues.
Over 90% of collagen in the body is Type I , which is the most common and is often associated with tissues such as skin, nails, hair, bones, teeth, tendons, ligaments, vascular ligands, and organs.
In the case of Type II collagen, its presence is predominant in cartilage, contributing to their stability and resistance.
Type III collagen, on the other hand, is found primarily in the skin, muscles, and blood vessels, playing an essential role in their structure and function.
Type IV collagen is located in the epithelial secretory layer of the basement membrane and basal lamina. Finally, Type V collagen is a key component of cell surfaces and the placenta.
While it is not possible to directly measure collagen levels, it is possible to recognize signs of its decline. Collagen decreases as we age, contributing to:
The specific collagen content of foods can vary, and not all foods provide significant amounts of this protein. Here are some foods that are often considered to be high in collagen:
1. Bone Broth : Bone broth, made by slowly cooking animal bones, preferably organic, at a low temperature, is often cited as a rich source of collagen.
Alternatively, collagen can also be extracted by cooking fish bones. You can drink this broth directly or use it in other dishes.
2. Chicken Skin : Chicken skin is a good source of collagen, especially when cooked using methods that preserve this protein, such as slow cooking.
3. Fish and seafood : Some types of fish, such as salmon and sardines, and seafood in general, contain collagen.
4. Lean Red Meat : Lean red meat can contain significant amounts of collagen, especially when cooked at low temperatures and using slow cooking methods.
5. Eggs : Eggs, especially the yolk, contain nutrients that can support collagen production in the body.
Collagen is the most prevalent protein in the human body, performing several very important functions; its loss or impairment can contribute to skin aging and several diseases.
This process is influenced by various factors, including the action of free radicals in the body, a diet deficient in micronutrients, smoking, alcoholism, and diseases that can impair collagen synthesis.
Collagen can be obtained through our diet, but given the deficiency in some diets and in many foods we consume daily, considering taking a supplement can be considered a valid choice, as it offers greater precision in selecting the specific type of collagen, in the most practical format for our needs and in the precise dosage compared to eating foods rich in collagen.
If you decide to follow a collagen-rich diet, it is essential to consider several variables.
Do I have enough enzymes to break down whole collagen in the foods I eat?
Does my diet provide enough minerals and vitamins to support effective collagen formation?
Additionally, it is important to evaluate the actual amount of collagen present in foods, as this can vary greatly even within the same food group.
Often, the decision to opt for a collagen supplement is motivated by the precision of dosages and the desire to avoid the intake of other substances contained in collagen-rich foods, which may not provide a health advantage.
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GO TO THE NUTRITIONAL TESTBovine collagen is the most widely used in supplements due to its affordability. However, due to growing concerns about bovine-related communicable diseases, bovine collagen is losing popularity. In response to this trend, there is a growing interest in marine collagen .
Currently, most collagens available on the market are of animal origin, mainly from cattle, but some also exist from pigs, poultry, eggshells and fish.
Marine collagen is gaining popularity as an alternative, overcoming religious limitations and concerns about bovine zoonotic diseases. In general, hydrolyzed marine collagen peptides, with a molecular weight of 2kDa , are currently considered the best available on the market.
To benefit from taking collagen, it is essential to understand the 5 main factors that determine its effectiveness:
Marine organisms such as fish, jellyfish, sponges and other invertebrates host a significant source of collagen and are highly advantageous compared to other sources, as they are metabolically compatible, have no religious constraints and are free of animal pathogens. These factors make marine sources of collagen a much safer, simpler and promising alternative.
Marine collagen peptides are produced from collagen through chemical and enzymatic hydrolysis and their lower molecular weight increases their water solubility, making them more absorbable.
Collagen peptides also called hydrolyzed collagen , are the result of the breakdown of collagen by an enzyme. The enzyme cuts the large 300 kDa collagen molecule into small fragments (peptides) of 2-10 kDa in this way it becomes easily digestible and absorbable.
Collagen peptides offer: high bioavailability, meaning the peptides are efficiently absorbed into the bloodstream and transported to target body tissues.The suggested dose for native collagen is 40 mg/day compared to hydrolyzed collagen, which generally ranges between 2 and 10 g/day. Therefore, if you opt for a supplement based on hydrolyzed collagen, it is crucial to look for formulations that improve its availability , thus allowing the intake of a smaller and more practical quantity to obtain the same efficacy.
In addition to collagens derived from natural animal sources, several approaches to producing " non-animal collagen " have been explored, both through chemical synthesis and biotechnological means.
Despite recent advances in replicating the structure of natural collagen, synthetic collagens remain significantly simplified compared to naturally occurring collagen.
Recombinant DNA technology was introduced in the s as an alternative to synthetic methods for obtaining non-animal collagen.
Although several systems for producing recombinant collagens have been described, large-scale production of collagen through genetic engineering is still limited .
Currently, only a few yeast cells and transgenic plants are used to produce recombinant collagen, mainly for specific biomedical applications.
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Today we talk about " vegan collagen " or " vegan collagen builder " but these products are mainly composed of a blend of ingredients, including plant extracts, amino acids, vitamins and minerals .
While some research has highlighted the role of micronutrients such as vitamin C, copper, or zinc in collagen biosynthesis, it should be noted that, to our knowledge, no product labeled as "vegan collagen" actually contains collagen in the ingredient list.
Collagen supplementation is generally safe and no adverse events have ever been reported.
Collagen is a key building block for the health of the human body, present in a wide range of tissues, including bones, tendons, ligaments, hair, skin and muscles. Maintaining and maintaining adequate levels of collagen in the body is essential to ensuring good health and a youthful, vital appearance throughout the years.
However, with aging, the skin experiences a process of morphological, structural and functional deterioration.
Our advice to counteract the reduction of collagen over the course of life is of course to adopt a healthy lifestyle.
This includes reducing alcohol consumption and smoking, getting enough sleep of 7-8 hours, staying properly hydrated, and eating a healthy diet, preferably rich in foods that contain collagen.
In addition to a healthy lifestyle, you can also consider using a supplement like the one developed by us at Swiss Natural Med.
IDRACELL uses marine collagen based on low molecular weight hydrolyzed peptides, one of the best raw materials on the market, characterized by high absorbability and metabolic compatibility.
The formulation also includes highly absorbable hyaluronic acid to optimize its bioavailability.
In this formulation it was decided to include one of the best raw materials on the market, collagen “Peptan F HD” combined with a highly bioavailable hyaluronic acid .
Sources:
Wondering about major sources of collagen? Fish collagen definitely tops the list.
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.
Fish collagen is a complex structural protein that helps maintain the strength and flexibility of:
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.
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.
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.”
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.
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.
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.
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)
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.
There are no commonly reported side effects of fish collagen.
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