Marine collagen: Benefits and contraindications

1. What is collagen?
2. What function does it perform in our body?
3. Why does collagen decrease with age?
4. Factors that accelerate collagen loss
5. What is marine collagen?
6. Native, hydrolysed collagen and peptides: what really changes?
7. How does marine collagen work once taken?
8. All the benefits of marine collagen
9. Contraindications and possible side effects of marine collagen
10. How to choose a high-quality marine collagen supplement
11. Powder, capsules or liquid: which form to prefer?
12. How much collagen to take, and for how long?
13. The synergistic action of collagen, hyaluronic acid and Moringa

What is collagen?

Collagen is a fibrous structural protein — the most abundant in our body. It consists of long chains of amino acids arranged in a triple-helix structure that gives tissues their strength and firmness.

Think of it as an internal scaffold that supports and holds the body's different areas together. Without collagen, tissues would lose their cohesion.

In our body, it is found particularly in:

• the skin;
• bones;
• tendons;
• cartilage;
• blood vessels.

Its presence is therefore widespread and cross-cutting, and its balance influences many different functions.

What function does it perform in our body?

Collagen is not merely a structural protein — it is a key element for the organisation and functionality of tissues.

It accounts for approximately 30% of the body's total proteins and forms the backbone of the extracellular matrix — the three-dimensional network that surrounds cells and regulates their behaviour, communication and survival.

Collagen allows skin, tendons and ligaments to withstand stretching and stress without tearing; in bones it contributes to the structure on which calcium is deposited, making them resilient; in cartilage it absorbs shock and facilitates smooth joint movement.

At the skin level, collagen keeps the skin firm, elastic and hydrated. When the quantity or quality of the fibres decreases, the skin loses tone and more visible wrinkles appear.

In the event of micro-injuries or inflammation, collagen synthesis increases to promote tissue healing. It is therefore fundamental not only for structure, but also for the body's recovery.

A lesser-known aspect concerns its role in maintaining the integrity of blood vessels: collagen fibres contribute to the stability of vascular walls, supporting normal circulation.

Why does collagen decrease with age?

From around the age of 25–30, collagen production begins to gradually decline. This process is physiological: synthesis slows down while degradation increases.

The result is a progressive loss of skin elasticity, greater joint stiffness and a reduced ability for tissues to recover.

Beyond chronological age, there are several factors that can accelerate this process.

Factors that accelerate collagen loss

Several elements related to lifestyle and the environment can contribute to faster collagen degradation:

• Sun exposure: UV rays stimulate the production of free radicals that damage collagen fibres, promoting skin photoageing;
• Smoking and oxidative stress: cigarette smoke and exposure to environmental pollutants increase oxidative stress, which accelerates the breakdown of structural proteins;
• Sugar-rich diet: an excess of sugars can lead to the formation of advanced glycation end products, which stiffen collagen fibres and compromise their functionality;
• Chronic stress: persistently elevated cortisol levels can interfere with tissue repair processes, also affecting collagen synthesis.

How many types of collagen are there?

To date, more than 20 different types of collagen have been identified, classified according to their molecular structure and the function they perform in tissues.

However, when it comes to supplementation, attention focuses mainly on types I and II, as these are the most abundant and the most involved in the health of skin, bones and joints.

Type I

Type I collagen is the most abundant form in the human body, accounting for approximately 90% of total collagen in the tissues.

It is characterised by long, highly tensile fibres — a property that makes it fundamental for structural stability.

It forms the main structure of:

• skin;
• bones;
• tendons;
• ligaments.

At skin level, it forms a deep network in the dermis that supports elastin and hyaluronic acid, helping to keep skin toned and resistant to mechanical deformation.

As type I collagen synthesis declines, the skin tends to lose firmness, while more pronounced wrinkles and reduced elasticity may appear.

In bones, type I collagen acts as an organic matrix on which minerals — particularly calcium and phosphate — are deposited.

In tendons and ligaments, it helps to transmit the force generated by muscles to the bones, enabling joint movement.

Type II

Type II collagen is found mainly in cartilage — the tissue that allows joints to move smoothly by reducing friction between bones.

Its structure is slightly different from type I, as it forms a more elastic network capable of absorbing and distributing the mechanical pressures generated by movement.

This is particularly important for load-bearing joints such as knees, hips and the spine.

Type II collagen works in synergy with proteoglycans and hyaluronic acid to keep cartilage hydrated. With ageing or repeated strain, cartilage degradation can increase, leading to stiffness and joint discomfort.

Type III

Type III collagen is particularly present in tissues that require a degree of elasticity, such as young skin, internal organs and vascular structures.

In the early stages of wound healing, type III collagen is produced in large quantities to create a provisional structure that is subsequently replaced by the more resilient type I collagen.

Other lesser-known types

There are other collagen variants that perform more specific and localised functions.

Type IV collagen is fundamental in the formation of basement membranes — thin structures that separate and support cellular layers, regulating the passage of substances between tissues.

Type V collagen is involved in regulating the assembly of larger collagen fibres, contributing to the correct organisation of the extracellular matrix.

Type X collagen is involved in bone formation processes, particularly during growth and cartilage mineralisation.

What is marine collagen?

Marine collagen is a form of collagen extracted primarily from the skin, scales and sometimes bones of fish. This type has become very popular in supplements because it presents a molecular structure similar to human collagen.

One of the key characteristics of marine collagen is its composition: it is naturally rich in type I collagen — the type most involved in supporting skin, bones and connective tissues.

There are also other sources beyond marine collagen, which present some structural and functional differences:

• bovine collagen, derived from tissues such as the skin and bones of cattle;
• porcine collagen, derived from the skin and connective tissues of pigs, often used in pharmaceutical and cosmetic applications.

Marine collagen is often preferred over these other two sources for its greater bioavailability and its molecular size, which is more easily assimilated by the digestive system.

It is also an interesting choice from an environmental perspective, as it makes use of parts of the fish that would otherwise be waste from food processing.

Native, hydrolysed collagen and peptides: what really changes?

When it comes to supplements, the difference between the various forms of collagen relates not only to origin, but above all to the level of processing and the body's ability to absorb it.

Native collagen is the unprocessed form, closest to the collagen found in tissues, but harder to absorb.

Hydrolysed collagen, on the other hand, undergoes an enzymatic hydrolysis process that breaks the protein chains into smaller fragments. This process produces collagen peptides — short amino acid sequences that are more easily assimilated by the intestine.

How does marine collagen work once taken?

When marine collagen is taken orally, it is not used by the body as a simple, ready-to-use structural protein.

The process begins in the digestive system, where gastric and intestinal enzymes break down the protein into bioactive peptides and free amino acids. These smaller fragments can be absorbed through the intestinal wall and reach the bloodstream.

Once in the bloodstream, collagen peptides act more like a biological signal than a direct building material — they stimulate the activity of the cells responsible for the natural production of collagen and hyaluronic acid.

The main effect is therefore not to "deposit" collagen in the tissues, but to send a signal to the body to promote the endogenous synthesis of new fibres.

All the benefits of marine collagen

Marine collagen is used to support various areas of the body, as its action involves both tissue structure and cellular regeneration processes.

Benefits appear progressively and are linked to the continuity of intake over time.

Skin

The skin is one of the tissues that benefits most from marine collagen supplementation:

• Elasticity, firmness and wrinkle reduction: collagen helps improve the skin's support structure, reducing the visibility of fine lines and maintaining a firmer complexion;
• Hydration and skin barrier: collagen helps maintain hydration by working synergistically with hyaluronic acid and epidermal lipids. A more efficient skin barrier reduces transepidermal water loss and protects against external environmental factors;
• Support against photoageing: collagen intake supports cutaneous repair processes, slowing the degradation of collagen fibres caused by UV exposure.

Joints and bones

Joints and bones are another area where marine collagen plays an important role, especially for those who are physically active:

• Cartilage support: collagen supplementation helps to support the structure of articular cartilage, contributing to its ability to cushion mechanical loads;
• Improved mobility: better support of the joint structure can translate into greater comfort during everyday movements and a reduction in the sensation of stiffness;
• Physical activity and recovery: collagen promotes muscle recovery processes after training, helping to support tissues subject to mechanical stress;
• Prevention of joint deterioration: regular intake, combined with an active lifestyle, helps slow down age-related degenerative processes, maintaining greater joint functionality in the long term.

Hair

Marine collagen can contribute to hair health, as it supports the structure of the tissues that surround and nourish the hair follicle.

Although hair is primarily made up of keratin, growth quality also depends on the availability of amino acids and the health of the cutaneous microenvironment.

Collagen provides elements useful for protein synthesis and can help keep the hair shaft stronger, reducing the tendency towards brittleness and breakage.

Nails

Nails are made up primarily of layers of keratin, but their strength also depends on the support of connective tissues.

Marine collagen provides amino acids useful for protein synthesis processes, contributing to improving nail structure and reducing phenomena of brittleness or flaking.

With consistent supplementation, some people notice more regular growth, as collagen indirectly supports the quality of the tissues involved in nail formation.

Osteoarthritis

Osteoarthritis is a degenerative condition involving articular cartilage and the quality of surrounding connective tissues.

Marine collagen can support joint physiology, as it contributes to the stability of the cartilage matrix and resistance to mechanical stress.

It is not a therapy for osteoarthritis, but can accompany an active lifestyle and proper body weight management to maintain joint functionality.

Metabolism

Marine collagen can also play an interesting role in metabolic processes:

• Muscle mass and body composition: collagen provides amino acids such as glycine, proline and hydroxyproline, useful for maintaining connective tissues and supporting muscle mass;
• Effect on satiety: collagen intake promotes a more stable feeling of fullness, as the protein content helps modulate the glycaemic response and reduce sudden hunger spikes;
• Relationship with glycation and oxidative stress: collagen can help protect tissues from glycation processes, which occur when excess blood sugar leads to the formation of bonds that stiffen protein fibres. Furthermore, thanks to structural amino acids, it can contribute to counteracting oxidative stress — a factor that accelerates cellular ageing.

Synergy with hyaluronic acid

Marine collagen and hyaluronic acid often work in a complementary way, as they act on different levels of the same tissue architecture.

Collagen is the support structure of the extracellular matrix, while hyaluronic acid contributes to the ability to retain water in the tissues, improving their deep hydration and elasticity.

This synergy is particularly important for the skin, where the combination of structural support and hydration helps maintain greater firmness and softness.

Contraindications and possible side effects of marine collagen

Marine collagen is generally considered a safe supplement when taken at recommended doses. However, as with any nutritional supplementation, it is important to be aware of possible contraindications:

• Fish allergy: marine collagen is derived from fish sources, so anyone who suffers from a fish or fish-derived product allergy must avoid taking it or consult a doctor first. Allergic reactions may include skin symptoms, respiratory disorders or gastrointestinal discomfort;
• Mild gastrointestinal discomfort: some people may experience minor digestive issues, such as a feeling of fullness, bloating or mild stomach discomfort. These effects tend to be temporary and often improve by taking the product with meals or slightly reducing the initial dosage;
• Particular interactions: collagen may interact with certain drug therapies, especially those that affect coagulation or protein metabolism;
• Pregnancy and breastfeeding: during pregnancy and breastfeeding, there is insufficient scientific evidence to establish the complete safety of marine collagen supplementation. It is therefore advisable to consider taking it only after medical advice.

Is marine collagen bad for the liver?

There is no scientific evidence demonstrating a direct harmful effect of marine collagen on liver function in healthy individuals.

Collagen is a protein that is digested and broken down into amino acids and peptides, which are then metabolised like any other dietary protein.

The liver plays a central role in protein metabolism, but taking collagen at recommended doses does not represent an excessive metabolic burden for this organ.

As always, it is advisable to respect the suggested doses and consult a doctor in the presence of liver conditions or particular clinical situations.

How to choose a high-quality marine collagen supplement

The origin of raw materials is one of the most important elements: collagen extracted from fish from controlled waters and certified supply chains reduces the risk of contamination.

The absence of heavy metals is another aspect to consider. It is essential that the product undergoes rigorous testing to verify the presence of mercury, lead and other potentially harmful substances. The most reliable companies declare these controls in their quality certifications.

The extraction method also affects the final quality: overly aggressive enzymatic hydrolysis processes risk compromising the biological efficacy of the product.

Finally, label transparency is an important indicator of reliability. A good product must clearly state the collagen's origin, the molecular weight of the peptides, dosages and quality certifications.

Powder, capsules or liquid: which form to prefer?

The choice between powder, capsules or liquid form depends primarily on supplementation goals. There is no universally superior form, but some differences can guide the choice.

• Powder forms allow for greater dosage customisation and greater versatility of intake, as they can be mixed with water, juices or other foods;
• Capsules offer greater convenience and are easy to take on the go. The dosage is already pre-defined, making them a practical solution for those with little time or who prefer simple management of their daily supplementation;
• The liquid form tends to have a slightly faster absorption, as it does not require the dissolution process typical of solid forms. However, the absorption difference compared to other forms is often minimal if the product is formulated with high-quality hydrolysed collagen.

Intake can occur at any time of day, although many people prefer to take it in the morning or between main meals to optimise amino acid absorption.

The most important thing remains the consistency of intake over time, more so than the precise time of day.

How much collagen to take, and for how long?

The dosage of marine collagen can vary depending on age, lifestyle and supplementation goals.

In most cases, studies and practical use suggest a range of approximately 2 to 10 grams per day of hydrolysed collagen, with higher dosages often associated with joint support and intermediate dosages for skin health.

Collagen supplementation can be managed with continuous cycles or with a seasonal approach.

Continuous intake is preferred when the goal is to support tissue structure over time; seasonal use is chosen by those who want to focus on specific periods — seasonal changes or times of greater physical and environmental stress.

Results are not immediate, as tissue renewal occurs at specific physiological rates. For the skin, the first improvements in the perception of hydration and firmness may appear after a few weeks, while more structural effects on joints and connective tissues may require several months of regular intake.

The synergistic action of collagen, hyaluronic acid and Moringa

At RedMoringa, we are committed to offering products formulated with care for raw material quality and production chain safety, because wellbeing is also built through transparency and careful ingredient selection.

Following these guidelines, we have created our Perfect Skin Supplement based on collagen, hyaluronic acid and Moringa, designed to restore youthfulness to skin, bones and joints.

The product is formulated to support hydration, elasticity and protection against skin ageing processes linked to oxidative stress and the physiological loss of collagen.

We have already discussed the combination of collagen and hyaluronic acid; to these is added the virtuous effect of Moringa Oleifera, considered a superfood thanks to its nutritional profile rich in vitamins, minerals and natural antioxidants.

The benefits of Moringa help counteract oxidative stress — one of the factors that accelerates the cellular ageing process — and support the general vitality of the organism.

Start taking care of yourself today, choosing a nutritional support that accompanies your daily balance.

DISCOVER THE PERFECT SKIN SUPPLEMENT

Scientific sources:

• pmc.ncbi.nlm.nih.gov – Marine Collagen: Properties and Applications
• mdpi.com – Marine-Derived Collagen as Biomaterials