How to choose your marine collagen?
Collagen supplementation has become the Fountain of Youth for many people concerned about their health and youthful skin! But is collagen supplementation really effective? I'm going to give you my point of view, based on the various scientific studies I've read and, of course, my own personal observations.
My top 1:
My top 2:
My top 3:
The 3 collagens I tested and found effective
What is native collagen?
Collagen is a constituent protein of our body, present in our connective tissue. It is one of our body's most abundant molecules. In fact, before the age of 25, it makes up around 30 % of our total proteins. It is found in :
bones; cartilage; tendons and, of course, the dermis.
Collagen is a protein composed of three associated alpha polypeptide chains. Each is made up of a sequence of 1,055 amino acids. The most common are :
proline ;
Lysine;
glycine ;
Hydroxylysine;
And hydroxyproline
What role does collagen play in the skin and joints?
There are many types of collagen in the human body, but those most studied for supplementation are type 1, found almost everywhere, and type 2, more commonly found in cartilage.
And in the skin, collagen maintains your skin's elasticity and firmness. But from the age of 25, collagen production declines, and from the age of 40 we lose around 1 % of collagen per year. What are the results?
Over time, we see a loss of elasticity and the appearance of sagging skin and wrinkles. The dermis becomes thinner and loses its ability to retain moisture. Added to this, the environment further degrades your collagen (UV rays, pollution, smoking...).
A collagen-rich diet
Even if facial treatments such as anti-wrinkle creams and sun creams and healthy living slow down the breakdown of this protein, collagen supplements have become particularly popular, as our current diet is rather lacking in collagen. Collagen can be found in marrow bone, bone broth or fish skin. But even if we did eat a lot of it, the collagen molecule is so large that it is difficult to pass through the digestive barrier.
It's far more interesting to turn to foods rich in Lysine and Proline, which, as we saw earlier, are collagen building blocks. Proline is a non-essential amino acid, meaning that the body is capable of manufacturing it, but as we have seen, it is essential for the production of collagen, which represents a quarter of our body's protein mass. That's why we need to get enough of it from our diet or through supplementation. Foods rich in proline include gelatin, fromage frais, parmesan, milk, beef, cabbage, spinach and asparagus. Now let's move on to lysine, which is an essential amino acid, meaning that our bodies are unable to synthesize it, and so lysine must be supplied by our diet. This amino acid is found almost everywhere in fish, particularly cod, dairy products such as cheese, milk and yoghurt, legumes, soya, cereals and meat. And if your diet is deficient in certain respects, it may be useful to supplement with hydrolyzed collagen.
The term hydrolyzed means that collagen has been broken down into small peptides made up of two or three amino acids to facilitate intestinal absorption.
What is hydrolyzed collagen?
Hydrolyzed collagen-based food supplements are obtained from the skin, bones, cartilage and ligaments of beef, pork and chicken, as well as from fish bones and scales. These raw materials undergo several stages, including cleaning, degreasing, acid or basic treatments, extraction, purification, concentration and drying. Here, we're at the collagen gelatin stage. A reduced form of its triple helix, but not sufficient to benefit from the full potential of this molecule. This collagen is still too large to be assimilated by our bodies and eventually used. Industrialists and scientists will therefore chemically cut up these amino acid sequences, to make it smaller and bioavailable to your metabolism by hydrolyzing it: we thus speak of collagen hydrolysate, hydrolyzed collagen or collagen peptides. They are made up of two or three amino acids.
Do scientific studies confirm that collagen supplements are effective?
In 2021, a study entitled Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis was published. A meta-analysis is a study that analyzes other studies already published on the same subject to try to establish a consensus. And this analysis revealed that hydrolyzed collagen supplementation was more effective than placebo in improving hydration, elasticity and reducing skin wrinkles. According to the study, consumption of hydrolyzed collagen for 90 days is effective in reducing skin aging, by reducing wrinkles and improving skin elasticity and hydration.
Other data suggest that these hydrolysates also increase hyaluronic acid production. So these data are particularly interesting, but there's a downside: it's often the laboratories that produce these collagen supplements that finance these studies.
Personally, I published several scientific studies in American and European journals when I was a surgical intern, without ever receiving any pressure from anyone, but these studies were never funded by laboratories. But as this analysis of 4,500 scientific studies published in 2017 points out: Studies of industry-sponsored drugs and devices are more often favorable to the sponsor's products than studies of non-industry-sponsored drugs and devices due to bias.
Returning to our subject, collagen supplements are also said to have an effect on nails and hair. A small study carried out on women aged 26 to 50, identified as having brittle nails, ingested 2.5 grams of hydrolyzed collagen a day. After 12 weeks, a majority of them reported faster nail growth and stronger tissues.
Collagen peptides are also touted for accelerating hair growth, even though they're made entirely of keratin. This is probably because the amino acids in your hydrolysates are also used to build keratin and compensate for a deficient diet. What's more, collagen is found around the follicle where hair is formed, so this supplementation could help accelerate hair growth. Collagen supplementation may also help to improve the healing of wounds such as bedsores.
What are the benefits of collagen hydrolysates?
Several randomized studies on volunteers ingesting hydrolyzed collagen supplementation reveal an improvement in the signs of skin aging. These include:
- firmer skin;
- more elastic ;
- shallower wrinkles;
- better moisturized skin;
- increased skin density.
Other data suggest that these hydrolysates also increase hyaluronic acid production.
In addition, this type of dietary supplement is also said to have an effect on the skin (nails, hair, body hair...). A small study carried out on women aged 26 to 50, identified as having brittle nails, ingested 2.5 grams of hydrolyzed collagen per day. After 12 weeks, a majority of them reported faster nail growth and stronger tissues.
Collagen peptides are also touted for accelerating hair growth, even though they're made entirely of keratin. This is probably because the amino acids in your hydrolysates are also used to build keratin and compensate for a deficient diet. What's more, collagen is found around the hair follicle, where hair is formed, so this supplementation could accelerate hair growth. But this idea remains purely theoretical. Collagen supplementation may also help to improve healing of wounds such as bedsores.
With regard to joint, ligament, cartilage and osteoporosis problems, several studies carried out on athletes or post-menopausal women, or even young adults suffering from knee pain reveal that collagen supplementation provides :
- comfort to the joints and may help prevent future osteoarthritis problems in the elderly;
- but also better recovery for top-level athletes;
- reduces the pain associated with joint pathologies, particularly arthrosis;
- a protective effect on bone mass and could be useful in preventing osteoporosis.
How does hydrolyzed collagen work to firm skin and smooth wrinkles?
When you ingest your collagen hydrolysate supplement, it is absorbed by the digestive tract. Enzymes break down the peptides into individual amino acids. Here, a scientific finding provides the beginnings of proof as to the real assimilation of these peptides by our bodies. Remember, at the start of the video, I explained that collagen is made up of a specific amino acid: hydroxyproline. A study carried out on the blood of several volunteers who had taken this supplement revealed that this specific amino acid passes into the bloodstream. Although more tests are needed, this experiment demonstrates that hydrolyzed collagen is indeed bioactive in the body. We do know that they are used by the skin, as they reach fibroblasts to stimulate the natural synthesis of native collagen and improve its quality in various ways. On the other hand, you can't decide where in your body peptides will be metabolized, because depending on the needs and deficiencies of your connective tissue, they may also be used for your cartilage or ligaments.
Which is the best collagen dietary supplement? Check marketing information and claims
According to several studies, the benefits on the skin appear between 60 and 90 days, so it's best to take it as a three-month course of treatment. The firming and smoothing effects last 30 days after stopping collagen intake.
On the other hand, several studies carried out on athletes or post-menopausal women, or even young adults suffering from knee pain, reveal that collagen supplementation is beneficial for many joint problems.
Now let's take a look at how to choose your Collagen supplement.
First criterion
Collagen must be hydrolyzed to ensure its assimilation. This chemical breakdown must be gentle and free of heavy metals. Patented hydrolysis processes such as Naticol and Verisol, which are gentle on the environment and produce high-quality collagen, guarantee these criteria.
Also, prefer an amino acid combination containing glycine, lysine and hydroxyproline, more specific to native collagen, so you limit the chances of these substances being used for the synthesis of other organic proteins.
Second criterion
Check the origin of the collagen (bovine or marine), as there's no such thing as vegan collagen. These botanical equivalents incorporate amino acids from certain plants, but they do not constitute a collagen peptide. This is a purely marketing argument to meet vegan demand.
Third criterion
Whatever the source, bovine or marine, what counts is the molecular weight of your hydrolyzed collagen. Scientific data recommends low molecular weights of between 2,000 and 6,000 Dalton. So automatically check this essential data. If you can't find it on the packaging, check the brand's website.
Fourth criterion
The beneficial effects reported by scientific studies have been observed with dosages ranging from 375 mg to 12 grams per day. Check the collagen content of your food supplement. If you have kidney problems, I advise you against taking collagen supplements, as they may aggravate kidney failure.
Fifth criterion
The best hydrolyzed collagen dietary supplements are those that combine these peptides with pure vitamin C, zinc and sulfur, which are involved in the synthesis of native collagen and enhance the molecule's bioavailability.
Sixth criterion
I prefer collagen peptides in powder or capsule form, as the concentration of active ingredients is more controlled and optimal. Gummies, for example, have a limited collagen concentration.
What are the side effects of collagen supplements?
Overall, the studies reveal virtually no major adverse effects. Minor side effects have been noted in the digestive sphere, with episodes of diarrhoea, heartburn and sometimes headaches. But whether these side effects are attributable to the collagen peptides, or to other ingredients in the chosen formula, remains very difficult to determine. If you are taking long-term medication, I recommend that you seek advice from your doctor.
Also, if you're allergic to fish, beef or gluten, be sure to check the list of ingredients.
Finally, there is no research on the use of collagen peptides during pregnancy or breastfeeding. The precautionary principle therefore applies, and it is advisable not to use them during these periods.
My experience with Collagen
And now I'm going to tell you about my experience with collagen supplementation! I've taken several 3-month cures and to be honest, I feel that my skin has appreciated the supplementation and my hair is thicker. From my point of view, this type of supplementation is a plus, but in no way replaces a balanced diet and regular physical activity. As this video is, as usual, unsponsored, I can freely tell you about the 3 marquess I tested. I did a cure with 3 different marine collagens, the one from vital protein, the one from nutri and co and the one from nutrimea. And each brand has its own specificities. Nutriméa's collagen is composed of 90% of collagen less than 3000 Dalton and also contains vitamin C, E and beta carotenes. The brand recommends taking 3 cells a day, one in the morning, one at lunchtime and one in the evening, for a total of 900 mg of collagen hydrolysate. The vital protein collagen is pure collagen without associated vitamins, and the manufacturer recommends taking 7 cells a day for a total of 2.5G of collagen. The last nutri and co is made up of hydrolyzed collagen smaller than 2000 daltons, vitamin C and I chose a peach flavor. The latter comes in a sachet, and you can use one or two scoops to absorb 3 or 6g of collagen.
As far as effectiveness is concerned, I'd be lying if I said I saw any difference between the 3, and above all I don't want to promote one brand over another. I'll let you make your own choice based on the differences I've given you, and I'll leave you the links to the marques websites in the video description. The main thing is to find out if you really need a supplement, and if you think your diet may be deficient, it may be worth supplementing. As always, bear in mind that a dietary supplement is there to supplement your diet and does not replace a healthy lifestyle.