Hydrolysed Fish Collagen
Also known as: Fish collagen peptides, Hydrolyzed fish collagen peptides, Hydrolyzed Fish Collagen
Overview
Hydrolyzed fish collagen is a protein supplement derived from fish bones and scales, rich in type I collagen. It undergoes hydrolysis to break down the collagen into smaller peptides and amino acids, enhancing its bioavailability. Primarily used to improve skin health, reduce signs of aging, and support joint health, it is considered a nutricosmetic. Key characteristics include its high bioavailability and abundance of amino acids like glycine, proline, and hydroxyproline. Research indicates positive effects on skin health, with ongoing studies exploring its broader health benefits. It is available in powder and capsule forms and is often taken to improve skin hydration, elasticity, and reduce wrinkles. The quality of evidence is generally positive for skin health benefits, but more research is needed to fully understand its effects on other health aspects.
Benefits
Hydrolyzed fish collagen primarily improves skin hydration, elasticity, and reduces wrinkles. A meta-analysis demonstrated significant improvements in these parameters with hydrolyzed collagen supplementation. Potential secondary benefits include support for joint health, although the evidence is less robust compared to skin health. Studies have primarily focused on women, but the benefits may extend to other populations. Significant improvements in skin hydration and elasticity have been reported, with p-values often < 0.00001. Benefits are typically observed within 90 days of supplementation. The evidence supporting these benefits is generally considered high-quality, derived from systematic reviews and meta-analyses.
How it works
Hydrolyzed fish collagen stimulates collagen synthesis, improves skin cell turnover, and enhances dermal matrix density. It primarily affects the skin and potentially the musculoskeletal system. The collagen peptides interact with collagen receptors and fibroblasts in the skin, promoting collagen production. Its high bioavailability, due to the hydrolyzed form, facilitates absorption and utilization by the body. This allows the amino acids to be readily available for collagen synthesis, supporting skin structure and function. The process enhances the skin's ability to retain moisture and maintain elasticity.
Side effects
Hydrolyzed fish collagen is generally considered safe with minimal side effects. Common side effects, occurring in more than 5% of users, are rarely reported but may include mild gastrointestinal upset. Uncommon side effects, affecting 1-5% of users, may include allergic reactions in sensitive individuals. Rare side effects, occurring in less than 1% of users, may include severe allergic reactions. No significant drug interactions have been reported. Contraindications include allergies to fish or shellfish. Pregnant or breastfeeding women should consult healthcare providers before use. Individuals with known allergies to fish products should avoid hydrolyzed fish collagen to prevent potential allergic reactions.
Dosage
The minimum effective dose of hydrolyzed fish collagen is typically around 5 grams per day. Optimal dosage ranges from 5-10 grams per day. The maximum safe dose is not well established but is generally considered safe up to 10 grams per day. It is best taken on an empty stomach for optimal absorption. Available in powder or capsule form, its absorption may be enhanced by vitamin C. Vitamin C may also act as a cofactor, further enhancing collagen synthesis. It is important to adhere to recommended dosages and consult with a healthcare provider for personalized advice.
FAQs
How long does it take to see results?
Improvements in skin health are typically observed within 90 days of consistent supplementation. Individual results may vary based on factors like age, diet, and overall health.
Is hydrolyzed fish collagen safe?
It is generally safe, but individuals with fish allergies should avoid it. Consult a healthcare provider if you have concerns or are pregnant/breastfeeding.
When is the best time to take it?
It is best taken in the morning on an empty stomach for optimal absorption. Consistency is key to achieving the desired benefits.
Does it replace topical skincare?
No, it works synergistically with topical skincare products. It supports skin health from within, complementing the effects of external treatments.
How do I ensure product quality?
Ensure the product is from a reputable source to minimize the risk of contamination. Look for third-party testing and certifications to verify purity and potency.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33742704/ – This systematic review and meta-analysis, involving 1,125 participants across 19 studies, primarily women aged 20-70, found that hydrolyzed collagen significantly improves skin hydration, elasticity, and reduces wrinkles after 90 days. The study highlights the high-quality evidence supporting the skin health benefits of hydrolyzed collagen, although it notes limited studies on other potential health benefits.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/ – This systematic review and meta-analysis, encompassing 1,721 participants across 26 RCTs, demonstrated significant improvements in skin hydration and elasticity with hydrolyzed collagen supplementation within 90 days. While the study acknowledges some biases in certain included studies, it provides strong evidence supporting the use of hydrolyzed collagen for enhancing skin health.
- https://onlinelibrary.wiley.com/doi/abs/10.1111/ijd.15518 – This systematic review supports existing evidence on the effectiveness of hydrolyzed collagen in improving skin health. While the summary lacks specific details on sample size and duration, it reinforces the general consensus that hydrolyzed collagen is beneficial for skin rejuvenation.
- https://www.cureus.com/articles/207671-exploring-the-impact-of-hydrolyzed-collagen-oral-supplementation-on-skin-rejuvenation-a-systematic-review-and-meta-analysis – This systematic review and meta-analysis explores the impact of hydrolyzed collagen oral supplementation on skin rejuvenation. The study provides evidence supporting the use of hydrolyzed collagen for improving skin health and reducing signs of aging.
- https://www.mdpi.com/2077-0383/13/18/5370 – This study examines the effects of hydrolyzed collagen on skin health. The research provides additional support for the benefits of hydrolyzed collagen in improving skin hydration, elasticity, and reducing wrinkles.
Supplements Containing Hydrolysed Fish Collagen
GI Pro
Get Healthy Again
Marine Collagen With Hyaluronic Acid
Multiple Brands (Nuviline, Nutravita, VitaBright, OstroVit, Horbaach, Maxler, Wellness, Nova Pharma, Neat, WeightWorld)
Marine Collagen 5000mg
WeightWorld
Marine Collagen Liquid 5000mg
WeightWorld