Hydrolysed Marine Collagen
Also known as: Marine collagen, Fish collagen, Hydrolyzed fish collagen, Hydrolyzed Marine Collagen
Overview
Hydrolyzed marine collagen is a protein supplement derived from fish and other marine sources, broken down into smaller peptides for enhanced absorption. It is primarily used to improve skin health, reduce signs of aging, and support joint health. Rich in amino acids like glycine, proline, and hydroxyproline, it stimulates collagen synthesis in the body. Available in powder and capsule forms, it is often incorporated into nutricosmetic products. Research indicates moderate evidence supporting its benefits, with several systematic reviews and meta-analyses available. The quality of evidence is generally good, although some studies have methodological limitations. It is considered safe for most individuals, with minimal reported side effects. Consistent supplementation, ideally on an empty stomach, is recommended for optimal results. Vitamin C may enhance its absorption and effectiveness.
Benefits
Hydrolyzed marine collagen is primarily known for improving skin hydration and elasticity. A meta-analysis demonstrated significant improvements in these areas compared to placebo (p < 0.00001). It may also reduce wrinkles and improve skin firmness, although the evidence for these benefits is less consistent. Studies often focus on middle-aged women, but the benefits may extend to a broader demographic. Significant improvements in skin hydration and elasticity have been consistently reported in clinical studies, with benefits typically observed within 2 to 12 weeks of supplementation. Effect sizes vary across studies, but the overall trend indicates a positive impact on skin health.
How it works
Hydrolyzed marine collagen works by providing the body with smaller peptides that are easily absorbed and utilized to stimulate collagen synthesis, particularly in the skin. These peptides interact with the dermal layer of the skin, stimulating fibroblasts to produce more collagen. This process enhances the skin's structure and function, leading to improved hydration, elasticity, and reduced wrinkles. The high bioavailability of hydrolyzed collagen facilitates its absorption in the gut, allowing it to efficiently reach target tissues and exert its beneficial effects.
Side effects
Hydrolyzed marine collagen is generally considered safe with minimal side effects. Common side effects are rarely reported, but may include mild gastrointestinal upset. Uncommon side effects are not well-documented. Rare side effects may include allergic reactions, particularly in individuals with allergies to fish or shellfish. There are no significant drug interactions reported. Contraindications include known allergies to fish or shellfish. Pregnant or breastfeeding women should consult a healthcare provider before using this supplement. It is important to monitor for any adverse reactions and discontinue use if any occur.
Dosage
The minimum effective dose of hydrolyzed marine collagen is typically around 5 grams per day. Optimal dosage ranges from 5 to 10 grams per day. The maximum safe dose is not well-established, but doses up to 10 grams are commonly used without significant adverse effects. It is best taken on an empty stomach for optimal absorption. Powder or capsules are common forms. Absorption may be enhanced by concurrent intake of vitamin C, which also aids in collagen synthesis. Consistent daily intake is recommended for best results.
FAQs
Is hydrolyzed marine collagen safe?
Generally safe for most people, but those with fish or shellfish allergies should avoid it. Monitor for gastrointestinal upset.
When is the best time to take it?
Best taken consistently on an empty stomach for optimal absorption and effectiveness.
How long before I see results?
Improvements in skin hydration and elasticity can typically be observed within 2 to 12 weeks of consistent use.
What are the expected benefits?
Expect improvements in skin hydration and elasticity. Some may experience reduced wrinkles and improved skin firmness.
Are there any cofactors that help with absorption?
Vitamin C may aid in collagen synthesis and enhance absorption. Consider taking them together.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/33742704/ – This systematic review and meta-analysis, including 1,125 participants across 19 studies, found that hydrolyzed collagen improved skin hydration, elasticity, and reduced wrinkles over a 90-day period. The study notes a limitation in demographic diversity but assesses the quality of evidence as good, despite some methodological limitations in individual studies.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/ – This systematic review and meta-analysis, involving 1,721 participants across 26 RCTs, demonstrated significant improvements in skin hydration and elasticity with hydrolyzed collagen supplementation over 2 to 12 weeks. The study is considered high quality due to its robust statistical analysis, although some studies lacked detailed information on collagen sources.
- 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 findings suggest that hydrolyzed collagen supplementation improved skin hydration, elasticity, and reduced wrinkles. The study's quality is rated as moderate due to the summary format and lack of specific study details.
- https://onlinelibrary.wiley.com/doi/10.1155/2024/8752787 – This study investigates the effects of hydrolyzed collagen on skin health. The results indicate that hydrolyzed collagen supplementation can lead to improvements in skin hydration, elasticity, and a reduction in wrinkles. Further details on sample size, population, and duration are needed for a comprehensive assessment.
- https://gomitasc3.com/wp-content/uploads/2023/05/Collagen-suplementation-on-skin-aging.pdf – This document summarizes the effects of collagen supplementation on skin aging, noting improvements in skin hydration, elasticity, and wrinkle reduction. Specific details regarding the study's sample size, population, and duration are not provided, limiting a full quality assessment.