What is marine collagen?
Marine collagen is a group of proteins extracted from the connective tissues of fish, notably their skin and scales. It plays an essential role in the structure and elasticity of marine organisms, just like bovine or porcine collagen in mammals. In nutritional terms, it is attracting growing interest for its potential benefits for skin, joints and hair. Its bioavailability, often considered high, makes it a preferred option for those wishing to incorporate collagen into their routine.
Where does marine collagen come from?
Marine collagen comes essentially from waste products from the fishing industry, such as fish skins and bones. Rather than being thrown away, these by-products are recovered and processed to extract the precious collagen. The species most frequently used include cod, white fish (whiting, haddock) and certain varieties of pelagic fish. Laboratories apply various purification and hydrolysis processes to obtain a collagen powder or hydrolysate that is easier for the body to assimilate.
What does it look like?
Marine collagen is often marketed as a powder, to be dissolved in a drink or added to yoghurt or compote. It can also be found in capsules or tablets, sometimes combined with other nutrients such as vitamin C, hyaluronic acid or zinc, which help optimize its action. In its hydrolyzed form, marine collagen is broken down into shorter peptide chains, facilitating its absorption and distribution in the body.
Why is it interesting?
- Bioavailability: Due to its origin, marine collagen is sometimes better tolerated and assimilated than other types of collagen, although further studies are needed.
- Circular economy: It is derived from co-products of the fishing industry, thus contributing to waste recovery and a more environmentally-friendly approach.
- Amino acid profile: It offers an interesting content of glycine, proline and hydroxyproline, key amino acids for the structure of skin and connective tissue.
- Alternatives: For those unable or unwilling to consume bovine or porcine collagen, marine sources are another option to explore.
What are its potential benefits?
Skin support: As a structuring protein, marine collagen is often associated with improved skin firmness, hydration and elasticity. Some users report a reduction in the appearance of fine lines and signs of dehydration.
Joints and connective tissue: Several studies suggest a beneficial contribution to cartilage, tendons and ligaments, helping to maintain their strength and flexibility.
Hair and nails: Collagen amino acids may contribute to the growth and resistance of hair fiber and nail keratin, although this also depends on other nutritional and hormonal factors.
Muscle recovery: Combined with a sufficient overall protein intake, collagen can support the rebuilding of muscle tissue after exercise, although its effects are more modest than those of complete proteins (milk, eggs).
General well-being: Its role in tissue structuring, coupled with its potential properties on skin and joints, can promote an overall feeling of comfort and mobility.
How to use it in practice?
- Hydrolyzed powder: Mix a daily dose (often between 5 g and 10 g) in a glass of water, smoothie or hot drink (the taste is usually discreet).
- Capsules: Follow the manufacturer's instructions, usually 2 to 3 capsules a day, preferably in the morning or at mealtime.
- Nutrient combinations: Coupling marine collagen with vitamin C, magnesium or other ingredients that support collagen synthesis (silicon, hyaluronic acid) can optimize the desired effect.
- Regularity: As collagen is a structural protein, it is advisable to take it regularly over a period of weeks or months to observe any results on the skin or joints.
Are there any precautions or contraindications?
- Allergies : People allergic to fish or seafood should exercise caution. Always check the exact origin of marine collagen.
- Pregnancy and breast-feeding: As a precautionary measure, it's best to seek medical advice, although safety is generally accepted at usual dosages.
- Children: Not commonly used in children. Professional advice should be sought before introducing any supplements.
- Product quality: Choose well-known brands with clear manufacturing processes, rigorous control of pollutants (heavy metals, pesticides) and transparent traceability.
What's the difference between marine and plant collagen?
Strictly speaking, there's no such thing as "plant collagen", as collagen is an animal protein. So-called "plant-based" alternatives are actually nutrient complexes (proteins, amino acids, vitamin C, silicon, etc.) designed to support the body's own collagen production. Marine collagen, on the other hand, is extracted from marine sources. It is a true hydrolyzed collagen, perfectly assimilated by the body, but remains of animal origin (fish).
