What is marine collagen?
As you may already know, collagen is widespread throughout the body and can be found in the skin, muscles, ligaments, and blood vessels.
The need for collagen is vital as it is a well known fact that we lose collagen with each passing year so to compensate for this we need to consume the right food and maintain proper nutrition to promote the production of collagen that the body human fails to produce over time.
But what makes marine collagen so special compared to the rest of the collagen found on the shelves of health product brands?
Marine collagen is type 1 collagen , derived from fish collagen peptides, as this type of collagen has the highest and most bioavailable source of collagen available on the market.
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At what age should you take collagen?
Start in your 20s or early 30s to slow the appearance of wrinkles.
We know precisely that the body's ability to naturally produce collagen decreases soon after the age of 20.
At age 40, production levels are significantly reduced. It probably makes more sense to start taking collagen in your early twenties and reduce the signs of aging than, say, waiting until age 60 to take it instead.
But just because you're older doesn't mean it's not worth adding now!
Anyone can benefit from collagen supplementation and at any age .
Even at low doses, regardless of age or current condition. If you're older — say, over 50 — you might want to increase the amount of collagen you take each day. It will simply compensate for the further reduction in your own ability to produce it over time.
Why take marine collagen?
Here are some marine collagen benefits you should know about:
It produces positive changes in the skin .
Flooded with fine lines and wrinkles? The remedy is, marine collagen fights very effectively against aging.
A consumption of type 1 collagen makes the skin smoother and firmer , which in turn will increase the elasticity and tone of the skin . A consumption of marine collagen will allow your skin cells to renew and repair themselves normally.
Human studies have reported epidermal regeneration , decreased wrinkles , and improved skin hydration and firmness after marine collagen supplementation .
It improves hair and nail growth.
In addition to being a natural wrinkle remover, marine collagen supplementation can help promote healthier looking hair. This is because marine collagen allows the dermis (where skin follicles grow) to repair itself, which keeps hair stronger and locked in place as hair begins to thin and weaken with age. time.
It promotes strong bones and improves joint function.
Studies have shown that marine collagen has greatly helped patients suffering from osteoarthritis .
Taking type 1 collagen may promote better joint function, as collagen is said to relieve pain in the cartilage.
It provides antioxidant protection.
Marine collagen contains several amino acids: lysine, glycine, proline and hydroxyproline . Proline and glycine play a role antioxidant important in protecting against free radicals that cause cell damage . Hydroxyproline is transformed into glycine and can help regulate the oxidative state of a cell . Preclinical studies show that marine collagen protects against oxidative skin damage caused by ultraviolet (UV) light (sunlight).
Marine collagen or bovine collagen?
Bovine collagen is type 1 and type 3 collagen, which comes from cow hides and can help improve joint health, compared to marine collagen skin, hair and nails.
Some studies have suggested that type 1 collagen, or fish-derived marine collagen, may be 1.5 times more bioavailable than bovine collagen. This is because marine collagen contains smaller protein particles and can be easily digested.
Another benefit of ingesting marine collagen is if you are a pescatarian, as marine collagen comes from fish. If you opt for a more plant-based diet, marine collage may be for you.
Likewise, marine collagen is just as kind to the environment as it is to your body! This is because it comes from wild-caught cod skin, which is non-GMO and suitable for gluten-free and dairy-free consumers.
Along with the abundance of marine collagen benefits (such as youthful-looking skin), numerous studies suggest that it also has many important nutritional benefits, which will keep your body functioning at its best.
Note that there are no vegan substitutes for collagen. Supplements may be dairy-free, gluten-free, or sugar-free, but collagen is only available from animal sources.
How much marine collagen per day?
A 2019 review of clinical studies found that taking 2.5 to 10 grams of hydrolyzed collagen peptides (marine collagen) daily may be safe and effective .
A lower daily dose of 2.5 grams may benefit joint pain, skin health, and hydration .
Increasing this dose to 5 grams per day has shown the potential to improve bone density .
Finally, larger daily doses of 10 grams of these peptides have primarily been used to improve muscle mass and body composition.
How to take marine collagen powder?
Although it doesn't matter how effective it is, if you're new to taking collagen, you can increase your dose gradually by dividing the dose throughout the day.
You can mix collagen powder in blender, shaker, hot drink, food, water, coffee, tea, smoothies and milk.
If food is your preference; cookies, pancakes, eggs, oatmeal and yogurt are great choices.
Hyaluronic acid and vitamin C combined with marine collagen greatly improve results.
Hydrolyzed collagen is the most effective, assimilable and bioavailable.
When is the best time to take marine collagen powder?
There are many different arguments floating around the internet about the timing for taking collagen. Common thought says that you should take your collagen powder on an empty stomach first thing in the morning.
Another theory says that the best time to drink collagen powder is at night because the skin is repaired and rejuvenated while you sleep.
But all the experts in the field agree that there is no optimal time to take your supplement as long as you are taking a high enough dose of collagen to see a difference, with most agreeing that the minimum quantity is 5g.
Collagen supplements break down the same whether you take them with or without a lot of food. And take it in the evening to give your skin a boost? Well, to date, there is no evidence to suggest improved results when taken before bed, compared to any other time of the day.
By the way, collagen contains a good amount of glycine, an amino acid that scientists believe can promote restful sleep. While other natural sleep aids have more evidence of effectiveness, if you're already taking collagen and having trouble sleeping, there's nothing stopping you from taking it before bed to see what happens.