Efficient muscles and joints, healthy intestines, firm and elastic skin – the properties of collagen can be discussed endlessly. It's no wonder that supplementing it has become so common. It's worth knowing which product – among the many available on the market – to choose for the best results. Check what scientific studies say about the effects of collagen and choose wisely. We will guide you on what to pay attention to during the purchase.

What role does collagen have in the body?

Collagen is the most abundant protein in the human body, serving numerous functions not only for maintaining a youthful appearance but also for overall well-being. The term "collagen" comes from the Greek words "kola" (meaning "glue") and "gen" (which translates to "production").

Collagen can be sourced from various origins, with bovine (cattle) or fish collagen being the most common. Collagen hydrolysate is formed by breaking down protein molecules into smaller collagen peptides. This process is called hydrolysis. Thanks to this, hydrolyzed collagen has higher solubility than native collagen and is better absorbed in the intestines ^{[1, 2]}.

Types of Collagen

Based on the composition of α-chains, different types of collagens can be distinguished. So far, 28 types have been identified, with the most popular being collagen types I, II, and III. These are the types commonly used in food supplements ^{[1, 2]}.

The predominant type in humans is collagen type I, constituting over 90% of collagen in the human body and present in nearly all connective tissues. It is a major component of the skin, tendons, dental tissues, and bones, and is also found in blood vessels, lungs, the heart, cornea, and fascia ^{[1, 2]}.
Fish collagen is derived from various fish species such as shark, cod, haddock, or pollock ^[3]. Due to its improved physicochemical properties, stability, mechanical strength, biocompatibility, and high solubility, the use of fish collagen has gained popularity ^[4]. It is also characterised by a high content of glycine, proline, and hydroxyproline, which all play a crucial role in collagen production. Considering that some individuals avoid consuming products from cattle or pigs (e.g., due to religious restrictions or dietary choices related to health), fish collagen is considered an important alternative ^[5].

Slowing down aging: Check out the collagen properties confirmed by scientific research

Collagen is often referred to as the "protein of youth." Is it justified? Research indicates that it can be helpful in maintaining good skin condition, supporting the functionality of the musculoskeletal system, addressing systemic issues, and even positively influencing the immune system. Below are some pieces of evidence supporting the benefits of supplementing with fish collagen hydrolysate Naticol®.

Musculoskeletal System

Studies have shown that regular intake of fish collagen peptides Naticol® can improve the condition of the musculoskeletal system.

Joints and Naticol®

A study conducted on a group of 30 individuals (both women and men) aged 30-75 with knee joint degeneration indicated a reduction in pain symptoms and an overall improvement in the quality of life and daily functioning. These effects were noticeable after 8 weeks of supplementation with 10g of fish collagen peptides Naticol®.

It has also been demonstrated that Naticol®:

• Influences the increase in bone mineral density,
• Accumulates in the cartilage – collagen hydrolysates may reduce morphological changes associated with degenerative knee joint cartilage damage ^[6].

Muscle Condition and Naticol®

A study involving a group of 28 individuals aged 55 to 76 showed that over 24 weeks of consuming 15g of Naticol®, there was an increase in lean body mass and a significant improvement in physical performance. Other studies suggest that collagen intake may have an impact on:

• Increased muscle strength,
• Significant growth in muscle mass, leading to a reduction in harmful fat tissue,
• Alleviation of symptoms of age-related muscle loss (sarcopenia) – this occurs both through the exchange or repair of muscle tissue and by weakening the breakdown of muscle proteins ^[7].

Skin and Naticol®

Clinical studies conducted on a group of 95 women aged 50-70, taking 2.5g to 10g of Naticol® daily for 12 weeks, indicated:

• Reduction in mimic wrinkles in half of the participants (after 6 weeks of using 2.5g of Naticol® per day),
• Decrease in crow's feet in over 70% of individuals (by the 12th week),
• Reduction in wrinkles around the mouth in 60% of individuals (by the 12th week),
• 11% decrease in periorbital wrinkles compared to the baseline (after 8 weeks of using 10g of Naticol® per day),
• Improvement in skin elasticity (by the 12th week of taking 10g of Naticol® per day),
• Increase in skin radiance and uniformity (by 10% and 15%, respectively, after 8 weeks of using 2.5g of Naticol® per day),
• Nearly 23% increase in skin hydration (after 12 weeks of taking 10g of Naticol® per day).

Digestive System and Naticol®

In preliminary in vivo studies, the potential of Naticol® in alleviating gastrointestinal symptoms has been observed. Some consider fish collagen peptides as a supplement to support digestive system health ^[8].

It has been demonstrated that collagen:

• Influences the immune system, thereby supporting the maintenance of intestinal eubiosis,
• May reduce pro-inflammatory cytokines responsible for gastrointestinal discomfort,
• Affects the composition of gut microbiota by increasing the presence of protective bacteria (such as Lactobacillus) in the colon, reducing the colonization of pathobiontic bacteria, and fungi (such as Candida albicans).

Metabolic Disorders and Weight Control with Naticol®

Preliminary in vivo studies suggest that the intake of fish collagen peptides Naticol® may have a positive impact on metabolic disorders.

It has been shown that collagen can:

• Reduce weight gain and lower fat mass growth,
• Improve insulin sensitivity,
• Aid in weight control by reducing weight gain and lowering fat mass growth,
• Assist in maintaining a normal blood glucose level,
• Lower cholesterol levels. ^[9]

Reading the labels – what should you pay attention to when buying collagen

Not sure how to choose high-quality collagen for optimal supplementation results? With numerous products available on the market, it's essential to know what features to look for. Pay attention primarily to:

1. Clinical Studies on Collagen

Products with confirmed research ensure that what you're buying aligns with the manufacturer's declared composition on the packaging. If collagen undergoes clinical studies, you can be assured of its scientific quality and effectiveness. This allows you to consciously choose a product safe for your body and tailor supplementation to your needs.

2. Collagen Source

There are mainly three types of collagens available on the market: porcine, bovine, and fish, with the latter two being most commonly recommended. Bioactive collagen peptides, subjected to a specific hydrolysis process, are characterised by high purity, solubility, and absorbability.

3. Collagen Form

Powder or capsules? Many prefer the powder form, allowing flexibility in adjusting supplementation according to individual requirements. Powdered products can be easily measured and added to a favorite beverage, meal, or snack. There's no need to swallow multiple tablets or capsules daily to meet the recommended collagen intake – a particularly appreciated feature for those who struggle with large capsules.

4. Other Ingredients

What other ingredients are beneficial to take alongside collagen? The addition of vitamin C, supporting collagen synthesis, is undoubtedly a significant plus ^{[1, 2]}. Additionally, consider products containing other ingredients such as copper or manganese. These elements may support collagen production and the maintenance of connective tissues' proper condition, especially if not supplemented separately. By choosing supplements with a diverse composition, you can take advantage of the synergy of ingredients, contributing to an overall improvement in health and well-being.

Signs indicating a potential lack of collagen

You now know that an adequate amount of collagen affects many processes in the body, including skin beauty, joint and muscle health, and weight control. Around the age of 20, collagen production in the body begins to slow down, and by around the age of 60, it decreases completely. Lifestyle factors such as an improper diet, stress, sleep disturbances, substance use, nutritional deficiencies (e.g., vitamin C deficiency), chronic illnesses, and other external factors (e.g., air pollution) can contribute to its depletion. It's important to be aware of the signals your body may send indicating a deficiency in this youth-promoting protein. Here are some symptoms to pay attention to:

• Deterioration of Skin Condition - The skin loses firmness and radiance, becoming dry, thin, and wrinkles may appear. Cellulite may also develop ^[10].
• Susceptibility to Injuries and Musculoskeletal Discomfort - There may be a loss of muscle mass and reduced joint mobility.
• Worsening Digestive System Condition - Collagen has a protective effect on the intestines.

To restore good condition or for preventive purposes, collagen food supplements may be helpful.

OSAVI Marine Collagen – Take care of your skin and musculoskeletal system through supplementation

The first step toward improving the condition of the skin, joints, and muscles is to maintain a balanced diet rich in collagen-containing products (e.g., including meats and fish in your diet). Properly chosen supplementation can also bring several benefits. OSAVI offers you stevia-sweetened marine collagen in two flavors: with natural lemon or grapefruit flavour. Both products are available in powder form – one serving provides 10g of collagen peptides, and a 360-gram portion is sufficient for one month of supplementation. These products contain bioactive collagen peptides Naticol® – carefully developed and clinically tested type I collagen obtained from wild Atlantic cod. Additionally, they include vitamin C, which aids in the proper production of collagen to ensure the normal functioning of bones and cartilage, skin, teeth, and gums. OSAVI Fish Collagen does not contain unnecessary additives and has excellent solubility.

[1] Naomi R. et. al. (2021). Current Insights into Collagen Type I. Polymers; 13(16):2642. https://doi.org/10.3390/polym13162642 
[2] Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers; 13(22):3868. https://doi.org/10.3390/polym13223868 .x;
[3] Raman M. & Gopakumar K. (2018). Fish collagen and its applications in food and pharmaceutical industry: A review. EC Nutr, 13(12), 752-67 
[4] Subhan F. et. al. (2021). A review on recent advances and applications of fish collagen. Crit Rev Food Sci Nutr.; 61(6):1027-1037. doi: 10.1080/10408398.2020.1751585 
[5] Wang H. (2021). A Review of the Effects of Collagen Treatment in Clinical Studies. Polymers; 13(22):3868. https://doi.org/10.3390/polym13223868 
[6] Seán Lacey. et. al. (2019). Effect Size Statistics to Inform an Exploratory Analysis of a Double-Blinded, Randomised, Placebo Controlled Pilot Clinical Study to Evaluate the Efficacy of Naticol®, Specific Fish Collagen Peptides to Alleviate Symptoms of Osteoarthritis in the Knee. JOJ Case Stud.; 10(2): 555783. DOI: 10.19080/JOJCS.2019.10.555783 
[7] Susan M T. et al. (2021). A Randomized, Double-Blind, Placebo-Controlled Study Trial to Evaluate the Potential Effects of Naticol®, Fish Collagen Peptides on Symptoms of Sarcopenia in the Elderly. JOJ Case Stud.; 12(5): 555850. DOI: 10.19080/JOJCS.2021.12.555850 
[8] Rahabi M. et al. (2022). Bioactive fish collagen peptides weaken intestinal inflammation by orienting colonic macrophages phenotype through mannose receptor activation. Eur J Nutr 61, 2051–2066. https://doi.org/10.1007/s00394-021-02787-7 
[9] Astre G. et. al. (2018). Diet-induced obesity and associated disorders are prevented by natural bioactive type 1 fish collagen peptides (Naticol®) treatment. J Physiol Biochem.; 74(4):647-654. doi: 10.1007/s13105-018-0650-0 
[10] Luc Duteil. et. al. (2018). Effect of Low Dose Type I Fish Collagen Peptides Combined or not with Silicon on Skin Aging Signs in Mature Women. JOJ Case Stud.; 6(4): 555692. DOI: 10.19080/JOJCS.2018.06.555692