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A review of 19 studies that included 1,125 participants (95% women) between the ages of 20 and 70 found that taking hydrolyzed collagen improved skin hydration, elasticity, and wrinkles compared with placebo treatments ( 19).
Marine collagen could benefit hair and nail strength, but the evidence is not as strong as the evidence for skin and joint health. Much of the buzz online about collagen supplements generally and marine collagen in particular concerns its benefits for nail and hair health. If you’re taking other medications or you’re pregnant or breastfeeding, make sure to speak with a healthcare professional before you start taking supplements. Collagen supplements vs. proteinLiquid marine collagen supplements are best used in niche cases for people who can’t or don’t like to take capsules, but who also don’t want to bother mixing up their own powder-form marine collagen into coffee, tea, shakes, or smoothies. However, manufacturers often combine collagen with other ingredients in supplements. Certain ingredients could pose health risks, such as herbs and high levels of vitamins in supplements formulated to support the health of the skin, nails, and hair ( 29).
Because your body naturally produces collagen from amino acids, you can support collagen production by ensuring that you’re eating adequate amounts of protein from foods like poultry, fish, beans, and eggs. Connective tissue cells called fibroblasts produce and maintain collagen. As people grow older, their collagen becomes fragmented, fibroblast function becomes impaired, and collagen production slows ( 3, 7). It’s important to note that you don’t need to eat collagen or take collagen supplements to support your body’s collagen levels or bone health. It’s also popular for nail and hair health, and is also a good choice for athletes looking to reduce pain and hasten their recovery from sports injuries.
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Additionally, some research indicated that collagen supplementation could reduce exercise-related muscle soreness, though the results were not as robust as those indicating collagen’s benefits for joint pain. Marine collagen supplements can cause mild gastrointestinal issues. As with many supplements, even those sourced from natural foods, marine collagen can sometimes cause bloating or other mild gastrointestinal issues. If you need a dead-simple supplement to add to your routine for healthier skin and joints, look no further than Youtheory. 4. Nature Force Marine Collagen Peptides Those who took 5 grams of collagen peptides per day for 1 year had significant increases in BMD in their spine and femur (a bone in the lower leg) compared with participants who took a placebo ( 25). Since the research on collagen supplementation for health is fairly new, the typical dosage used in scientific studies is all across the board. For skin health, a range of studies cited in a review article by researchers at Drexel University and published in the Journal of Cosmetic Dermatology used daily dosages ranging from one gram to ten grams of collagen per day ( 8 ). Studies using this range of dosages found significant improvements in skin moisture, wrinkle appearance, and skin elasticity.
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