Marine collagen powder

Marine collagen powder has become a popular dietary supplement for many, particularly for its beneficial effects on skin and muscle development for athletes. Its proven effectiveness makes it a popular solution for those looking to support skin firmness or optimize muscle growth.

In this article, we'll answer all your questions about marine collagen powder by providing reliable , science-based information to guide you. We'll explore what marine collagen really is, its origins, its benefits for skin and muscles, and the best way to use it to maximize its effects. You'll also discover how to identify a high-quality product to get the most out of this supplement.

What is marine collagen powder?

Marine collagen powder is a dietary supplement that comes from collagen extracted primarily from marine fish , such as salmon, cod, or other species like hake and halibut . This collagen is often hydrolyzed , a process that breaks down the long protein chains into smaller peptides (peptides) that are more easily absorbed by the human body. This allows for better absorption in the body compared to other forms of collagen, such as that from cattle or pigs.

Collagen: An essential protein for our body

Collagen is the most abundant protein in our body, representing approximately 30% of the total protein. It is found in various essential tissues and organs of our body, where it plays a crucial role in their structure. This protein is present in:

• The skin,
• The bones,
• Tendons and ligaments,
• Blood vessels,
• The cartilages,
• The muscles.

This widespread distribution throughout the body makes it a key protein.

Marine collagen and its unique properties

Marine collagen is primarily type I , the same type found in skin, tendons, and bones, and accounts for approximately 80-90% of the collagen in the human body. This type of collagen is particularly interesting because it is closer to that found in the human body . This means that it is better accepted and utilized by our bodies.

Marine collagen is also known for its anti-aging properties thanks to its ability to stimulate the body's natural collagen synthesis . This can have a beneficial effect on skin elasticity and reduce the appearance of wrinkles and signs of aging . It's worth noting that collagen production begins to decline from the age of 30.

The origin of marine collagen

Marine collagen is primarily sourced from marine fish , including fish skin, bones, and scales. This type of collagen is more easily absorbed by the human body due to its smaller molecular structure compared to bovine or porcine collagen. This means that marine collagen powder can be used more quickly by the body to promote muscle growth, for example.

Marine sources of this protein are also known to be more sustainable than those from land animals, an important factor for many consumers concerned about the environmental impact of their product choices.

Marine Collagen Hydrolysis: Why is it important?

Marine collagen hydrolysis is a crucial process that transforms raw collagen into a form that's easier for the body to digest and absorb. But what exactly does this mean and why is it so important?

What is hydrolysis?

Hydrolysis is a chemical reaction that breaks long protein chains into shorter peptides by adding water. In the case of marine collagen, hydrolysis breaks down complex collagen fibers into smaller molecules called collagen peptides . These peptides are more easily absorbed by the intestine and transported throughout the body, where they can exert their beneficial effects on the skin and muscles.

This process improves the bioavailability of collagen, meaning it is better used by the body. Without hydrolysis, collagen would be too heavy to be assimilated effectively.

Why is hydrolysis beneficial for the body?

• Better absorption: When marine collagen is hydrolyzed, it is in a fragmented form, making it easier to pass through the intestinal wall. This is because collagen peptides are much smaller than non-hydrolyzed collagen chains, allowing them to enter the bloodstream more quickly. These peptides will then circulate throughout the body, delivering essential nutrients to the tissues that need them.
• Skin Benefits: Hydrolyzed collagen peptides are particularly beneficial for skin regeneration , as they can stimulate the production of natural collagen in the skin. This promotes elasticity , reduced wrinkles, and firmer skin. A study by Geahchan et al. shows that supplementing with hydrolyzed marine collagen can improve skin structure and reduce signs of aging (1).
• Better solubility and improved taste: Another benefit of hydrolysis is that hydrolyzed collagen dissolves easily in water and has no unpleasant taste or odor, making it more pleasant to consume. This makes it ideal for mixing into drinks like smoothies, coffee, or even hot water. Additionally, the hydrolysis process reduces the viscosity of the collagen, making it easier to use in powder form.

The benefits of marine collagen for skin and muscles

Marine collagen powder is primarily known for its beneficial effects on skin and muscles, making it a popular supplement among athletes. Here's a look at the main benefits of this supplement:

Improved skin elasticity

Scientific studies show that regular intake of marine collagen can improve skin texture, increase elasticity, and reduce the appearance of wrinkles. This protein is an essential component of the skin's extracellular matrix, and supplementing with it can stimulate the production of new collagen fibers in the skin.

Muscle development

Marine collagen is particularly beneficial for athletes, promoting muscle growth after intense exercise, for example. As an essential protein in muscle composition, its supplementation aids muscle growth in athletes.

Marine Collagen and Other Types of Collagen: What Are the Differences?

Although there are several types of collagen, the most common being marine, bovine and porcine, each type has unique characteristics that can be more or less suitable depending on the specific needs of each individual.

Marine collagen and bovine collagen

Bovine collagen is primarily sourced from the skin and bones of cows. It is rich in type I and III collagen, as is marine collagen, but the latter is often preferred for its better bioavailability and faster absorption. Additionally, those with dietary restrictions related to terrestrial animal products may choose marine collagen due to its exclusively marine origin.

Marine collagen and porcine collagen

Porcine collagen, on the other hand, comes from pigs and is also a source of type I and III collagen. However, marine collagen is often easier to digest and is considered to have a lower environmental impact.

How to take marine collagen powder?

Marine collagen powder is a powerful dietary supplement that can provide numerous benefits for your skin and muscles, but to maximize its effects, it's important to know how to properly incorporate it into your diet. While it's easy to use, a few tips can help you get the most out of this supplement.

The recommended dose of marine collagen

Typically, the recommended dose of marine collagen powder is between 2 and 10 grams per day . This amount is ideal for enjoying the beneficial effects of this protein without exceeding the required dose. However, it is always recommended to follow the manufacturer's instructions and consult a healthcare professional to adjust the dose according to your specific needs.

• 2 to 10 grams per day: This is the dose generally recommended for the majority of people wishing to improve the appearance of their skin (firm and elastic) and optimize muscle development.

When to take marine collagen powder?

The timing of collagen intake can influence its absorption and benefits. While it can be taken at any time of day, here are some recommendations for the best times to take it:

• In the morning, on an empty stomach: Many people prefer to take their marine collagen powder in the morning, preferably on an empty stomach, for optimal absorption . This is because an empty stomach allows for better nutrient absorption because there are no other foods or drinks to slow down absorption. This can be especially helpful for boosting collagen production in the skin early in the day.
• Before or after exercise: If you are an active person, taking marine collagen powder before or after your exercise session can help with the absorption of this protein into the muscles, thus contributing to muscle growth.
• At night, before bed: Taking collagen at night, before sleep, can also be a good option. During the night, the body is in a cell regeneration phase, and collagen can work effectively to promote skin elasticity and firmness. If you're looking to improve the quality of your skin, taking collagen at night can help support your body's natural collagen production while you sleep.

How to mix marine collagen powder?

Marine collagen powder is very easy to incorporate into your daily drinks or dishes, thanks to its ability to dissolve easily without altering the taste. Here are some ideas for consuming it in a pleasant and convenient way:

• In water: Mix the collagen powder into a glass of water. This remains the simplest and quickest option, allowing you to enjoy the benefits of marine collagen without complications. Use room temperature or slightly warm water, as this helps the powder dissolve more easily.
• In a smoothie: Marine collagen blends perfectly into smoothies. Add it to your favorite smoothie recipe, whether with fruits, vegetables, or plant-based proteins. This can be a great way to incorporate it into your diet while still getting all the nutrients. A collagen smoothie can be enjoyed as breakfast or a snack, providing a nutritious blend of vitamins and protein.
• In coffee or tea: Marine collagen powder dissolves well in hot drinks like coffee or tea. This does not affect the taste or texture of the hot drink.
• In cooking recipes: It can be added to soups , sauces , pastries , or even savory recipes like stews. Thanks to its neutral taste, it pairs well with a wide range of dishes. By incorporating it into your everyday recipes, you don't even have to worry about adding it to your drinks.

Additional tips to maximize benefits

• Supplement with other nutrients: To maximize the effects of marine collagen, it may be beneficial to combine it with vitamins C and E, amino acids, and antioxidants. Vitamin C , for example, is essential for collagen production in the body, so you can incorporate it into your smoothies or take vitamin C supplements to complement the benefits of collagen.
• Hydration: Collagen plays a crucial role in skin firmness and elasticity. Make sure you maintain proper hydration by drinking enough water throughout the day to maximize the benefits of collagen.
• Consistency: As with any dietary supplement, consistency is key to results. To achieve noticeable results, it's important to take marine collagen regularly for several weeks. The first visible effects on skin and hair may begin to appear after 4 to 6 weeks of daily intake, depending on the individual.

How to choose the best marine collagen powder?

When looking to buy marine collagen powder , it is essential to pay attention to several criteria to ensure the quality of the product:

• Origin: Make sure it comes from quality marine sources.
• Hydrolysis process: Choose products with hydrolyzed collagen, which allows for better absorption.
• Certifications and labels: Choose products certified as GMO-free, without chemical additives, and sourced from sustainable practices.

Conclusion :

Marine collagen powder is a dietary supplement that can offer numerous benefits for skin structure and muscle development in athletes. By following good consumption practices and choosing quality products, you can benefit from its long-lasting benefits.

Remember to consult a healthcare professional before incorporating any supplement into your daily routine to ensure it is suitable for your personal needs.

Sources:

1. Geahchan S., Baharlouei P., Rahman A. “ Marine Collagen: A Promising Biomaterial for Wound Healing, Skin Anti-Aging, and Bone Regeneration ”. 2022. MDPI. DOI: https://pubmed.ncbi.nlm.nih.gov/35049916/
2. Jafari H., Lista A., Siekapen M., Ghaffari-Bohlouli P., Nie L., Alimoradi H., Shavandi A. “ Fish Collagen: Extraction, Characterization, and Applications for Biomaterials Engineering ”. 2020. MDPI. DOI: https://www.mdpi.com/2073-4360/12/10/2230