Wondering about major sources of collagen? Fish collagen 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. 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. (1)
Fish collagen’s ability to be more easily absorbed by our bodies is thanks to its lower molecular weight and size, which allows 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 systems.
What Is Fish Collagen?
Collagen is a complex structural protein that helps maintain the strength and flexibility of skin, ligaments, joints, bones, muscles, tendons, blood vessels, gums, eyes, nails and hair. 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 lead to collagen synthesis through cell activation and growth. (2)
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 these products reduces environmental pollution. (3)
5 Health Benefits of Fish Collagen
1. Anti-Aging
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 signs of skin ageing, improves smoothness, 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 around the human body. Research published in 2015 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 ageing. (4) (5)
2. Wound Healing
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 remodelling. (6)
3. Increased Protein Intake
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. (7) What it does have is a very distinctive amino acid profile.
Amino acids are organic compounds that combine to form proteins. These 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 post-workout recovery. More protein often helps with weight management as well.
4. Antibacterial Abilities
Research out of Canada published in 2016 found that fish collagen has yet another impressive component is collagencin, which is an antibacterial peptide from fish collagen. This recent study found that collagencin completely inhibited the growth of Staphylococcus aureus, more commonly known as staph or staph infection. (8)
Marine collagens look like a promising source of antimicrobial peptides which could improve both human health as well as food safety.
Fish Collagen Nutrition
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)
- 45 calories
- 9.4 grams protein
- 10 milligrams sodium
- 0.07 milligrams potassium
- 0.05 milligrams calcium
- 0.04 milligrams iron
Fish Collagen History and Interesting Facts
- The first time chemists extracted collagen from fish skin appears to be 1985.
- Fish collagen is sometimes called marine collagen, but marine collagen products are sometimes sourced from shellfish and jellyfish, which I don’t recommend.
- Fish collagen is sourced from the scales, skin, bones and fins of fresh or saltwater fish.
- Fish collagen is high in essential and non-essential amino acids
Fish Collagen Potential Side Effects
There are no commonly reported negative side effects of fish collagen. If you’re allergic to fish, then you should avoid these collagen products. However, many producers of collagen products derived from fish remove the water-soluble allergens from the skin and significantly reduce the possibility of an allergic reaction.
If you consume fish collagen and have a mild allergic reaction then discontinue use. If you have a serious allergic reaction, seek medical attention immediately.
Final Thoughts on Fish Collagen
- Fish collagen peptides are known to have the best absorption and bioavailability due to their smaller particle sizes compared to other animal collagens. They’re absorbed up to 1.5 times more efficiently into the body.
- It’s considered the best collagen source for medicinal purposes.
- 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.
- This collagen is a complex structural protein that helps maintain the strength and flexibility of skin, ligaments, joints, bones, muscles, tendons, blood vessels, gums, eyes, nails and hair.
- It’s been shown to fight ageing, heal and regenerate bones, heal wounds, increase protein intake, and provide antibacterial abilities.
- It’s sourced from the scales, skin, bones and fins of fresh or saltwater fish.
Seen first: https://draxe.com/fish-collagen/