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9 Science-Backed Benefits of Marine Collagen

Collagen gives your body strength and structure. It is a vital part of your connective tissue and is highly essential to hold your body’s cells together. It also helps in maintaining the elasticity and strength of the skin. Collagen is found in abundance in your body. But as age advances, collagen levels decline and will result in issues like wrinkles, weak bones, gut disorders, etc.

Marine collagen is derived from fish skin. It aids in enhancing your collagen levels. There are supplements and cosmetics with collagen which you may already be using. More and more people are preferring products with marine collagen for various reasons. Read the article to learn more about the benefits of marine collagen.

Health Benefits of Marine Collagen

Marine collagen is extracted from the scales and skin of fish, like cod and snapper. It is a potential source of protein as it contains 18 different amino acids. But it has only eight of the nine essential amino acids, and so is often not considered a wholesome protein source. Despite the absence of the essential amino acid, tryptophan, marine collagen is still considered a possible source of amino acids.

Various health benefits of marine collagen are given below

#1. Supports Skin Health

Healthy collagen levels impact the elasticity, hydration, and integrity of the skin. Your body’s ability to produce collagen declines as you age which results in the appearance of fine lines, dry skin, and wrinkles. Studies have shown that the intake of collagen supplements helps in maintaining the elasticity of the skin and delays the appearance of ageing signs.

Marine collagen encourages the growth of fibroblasts which enhances collagen production. Additionally, it helps faster growth of elastin and fibrillin, the two essential skin proteins.

#2. Beneficial For Joint Health

Our cartilage is affected as we grow old as collagen production declines. Collagen is a crucial component to maintain the cartilage structure and integrity. So, as we age the risk of developing joint-related issues like osteoarthritis will be on the rise. 

Studies have shown that marine collagen supplements help in relieving the symptoms of osteoarthritis and joint pain. Collagen supplements enhance collagen production by stimulating the production of fibroblasts that are instrumental in the production of collagen. Scientists have inferred that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.

#3. Boosts Gut Health

High levels of proline, glycine, and glutamine in marine collagen benefit the intestines and stomach. The strength of the gut lining is maintained by these amino acids. When the intestinal lining is affected it results in leaky gut syndrome and food scraps and waste enter the bloodstream instead of entering the digestive tract. 

Some of the symptoms of a leaky gut are bloating, gas, and food sensitivities which may lead to irritable bowel syndrome. Marine collagen supplements will help prevent symptoms of the leaky gut syndrome. It also helps in preventing Crohn’s and Celiac disease caused due to gut inflammation.

#4. Promotes Heart Health

Arteries are blood vessels that carry blood from the heart to other body parts and tissues. The structure of these arteries depends on collagen. With the decline in collagen level, the arteries become weak which may lead to atherosclerosis or narrowing of the artery. The risk of heart attack and stroke increases with the narrowing of the arteries. 

Studies have shown that marine collagen supplementation has significantly reduced artery stiffness. It also enhanced the levels of HDL or good cholesterol, thereby, reducing the risk of atherosclerosis.

#5.Improves Muscle Mass

Muscle tissue comprises 10% of collagen which helps maintain the function and strength of the muscles. Glycine, an amino acid present in marine collagen supplements enhances the levels of creatine, a crucial muscle protein. Muscle mass is maintained by marine collagen by reducing muscle breakdown. 

Studies have shown that fitness enthusiasts who consumed marine collagen supplements had increased muscle mass and strength when compared to those who were not on collagen supplements. Marine collagen supplements also help in boosting muscle mass in people who lost muscle mass as they aged.

#6. Prevents Bone Loss

Akin to tendons and ligaments, collagen is the key component of bones. Collagen provides structure to the bones and greatly contributes to bone density and strength. 

Osteoporosis is the result of bone loss and marine collagen supplements help in preventing bone loss. They reduce the risk of osteoporosis by improving bone mineral density. 

#7. Improves Tendon and Ligament Injuries

Collagen fibres are the main building blocks of tendons and ligaments. Collagen supplements, according to studies, can help heal tendon injuries. Our body makes more collagen when ligaments or tendons are hurt in order to aid in their recovery.

Collagen supplements can encourage the body to produce more collagen, which will speed up the healing process after an injury.

#8. Strengthens Hair and Nails

Studies have indicated that collagen peptides supplementation improves nail growth and reduces the signs of brittle nails. Marine collagen supplements may benefit in hair and nail growth according to these studies.

#9. Supports Cognitive Health

Collagen is required for the effective functioning of the brain. A major portion of collagen comprises glycine, a non-essential amino acid, which is crucial for brain health. Studies have shown it has an important role in the performance of the brain and helps treat patients with mental disorders.

As you grow older, the collagen level declines, and you may be prone to age-related degeneration diseases like Alzheimer’s disease. Marine collagen supplementation will prevent the development of age-related degenerative diseases. 

Sources of Collagen

Collagen is present in foods that contain gelatin, such as bone broth. Gelatin is a processed protein derived from collagen. The connective tissues of animals contain collagen and so foods like beef, fish, pork skin, beef skin are good sources of collagen. Collagen synthesis is facilitated by vitamin C so it is essential to include vitamin C-rich foods like citrus fruits, bell peppers and broccoli. However, collagen from supplements is better absorbed as they are already broken down or hydrolyzed.

Side Effects of Marine Collagen

Marine collagen is generally well tolerated. But in rare cases, mild side effects like bloating, heartburn and an aftertaste have been reported. People with food allergies to eggs or fish should refrain from consuming collagen supplements.


Marine collagen is safe to use and is worth trying for your health goals. Marine collagen supplements can help you gain muscle mass, stop bone loss and get rid of joint pain, and improve skin by preventing wrinkles and dryness. Though food sources of collagen are available it is unclear if they have the same effect as supplements.


How long does it take to see the results of marine collagen supplementation?

It may take 8 weeks of supplementation for noticeable results on skin health and joint pain. And for effectiveness on bone health, it may take about 12 weeks. 

Who should avoid marine collagen?

Individuals allergic to fish should avoid marine collagen

Is it safe to consume marine collagen daily?

It is generally safe to consume 2.5 to 10 grams of collagen peptides daily.

Is it good to take collagen supplements at night?

Your body recovers when you sleep and allows ample time to process collagen and so it is ideal to consume collagen at night. 

Does collagen supplement induce sleep?

The amino acid glycine present in collagen relaxes your mind, reduces your body temperature and prepares you to sleep.

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