Which collagen is better: marine or animal? Detailed comparison and choice of choice
Introduction to collagen: the basis of health and beauty
Collagen is a structural protein, which is the main component of connective tissue in the human body and animals. He is responsible for the elasticity, strength and regeneration of the skin, bones, cartilage, ligaments, tendons, blood vessels and other tissues. With age, the natural production of collagen decreases, which leads to the appearance of signs of aging, such as wrinkles, joint pain, a decrease in skin elasticity and other health problems. In this regard, collagen additives designed to replenish the deficiency of this important protein are becoming increasingly popular.
On the market there are many different types of collagen obtained from different sources. The two most common types are marine collagen and animal collagen. An animal collagen, as a rule, is extracted from leather, bones and cartilage of cattle, pigs or chickens. Sea collagen, in turn, is obtained from leather, scales and bones of fish.
The choice between sea and animal collagen can be complicated, since each of them has its own advantages and disadvantages. In this article, we will consider both types of collagen in detail, compare them in various parameters, such as bioavailability, amino acid composition, efficiency, safety and environmental friendliness to help you make a conscious choice corresponding to your needs and preferences.
Types of collagen: from I to XV and further
Before delving into a comparison of the sea and animal collagen, it is important to understand that there are several different types of collagen. Each type of collagen performs a certain function in the body. The most common types are:
- Type and: The most common type of collagen, which is about 90% of the total collagen in the body. It is present in the skin, bones, tendons, ligaments, teeth and other tissues. Is responsible for the strength and elasticity of the skin, as well as for bone health.
- Type II: The main component of cartilage fabric. It is necessary to maintain joint health and prevent the development of arthritis and other joint diseases.
- Type III: The second most common type of collagen. Present in the skin, muscles, blood vessels and other organs. Is responsible for the elasticity and elasticity of tissues.
- Type IV: The basis of the basal membrane, which is a thin layer supporting the epithelial and endothelial cells.
- Type V: Present in the cornea, hair, placenta and some other fabrics.
- Type X: It is important for the formation of new bone tissue and cartilage.
Most collagen additives contain a mixture of various types of collagen, but some of them can be more rich in a certain type. For example, joints for joint health often contain more collagen type II.
Sea collagen: source, composition and advantages
Sea collagen, also known as a fish collagen, is obtained from leather, scales and bones of fish, mainly from marine species, such as cod, salmon, tuna and others. It is an excellent source of collagen type I, which is most important for the health of the skin, hair and nails.
- Source: Sea collagen is obtained mainly from the waste of the fish industry, which makes it a more environmentally friendly option than animal collagen. This helps to reduce waste and use resources more efficiently.
- Composition: Sea collagen consists of small peptides that are easily absorbed by the body. It is also rich in amino acids such as glycine, pier and hydroxyproline, which play an important role in the synthesis of collagen.
- Bioavailability: Due to its low molecular weight, sea collagen has high bioavailability, which means that it is easier to absorb and is used by the body. Some studies show that the sea collagen is absorbed up to 1.5 times better than the animal collagen.
- Advantages for the skin: Sea collagen can help improve skin elasticity, reduce wrinkles and moisturize the skin. It can also help protect the skin from damage caused by ultraviolet radiation.
- Advantages for hair and nails: Sea collagen can help strengthen hair and nails, speed up their growth and improve their appearance.
- Advantages for the joints: Sea collagen can help reduce joint pain, improve their mobility and protect cartilage fabric.
- Safety: Sea collagen is usually considered safe for most people. However, if you are allergic to fish, you should avoid the use of sea collagen.
Animal collagen: source, composition and advantages
An animal collagen is obtained from leather, bones and cartilage of cattle (bull -cloud collagen), pigs (pork collagen) or chickens (chicken collagen). It is a good source of collagen type I and type III, and chicken collagen also contains type II collagen.
- Source: Animal collagen is more affordable and cheap in production than sea collagen.
- Composition: An animal collagen consists of larger peptides than marine collagen. It is also rich in amino acids, such as glycine, Prain and hydroxyproline.
- Bioavailability: The bioavailability of the animal collagen is lower than that of sea collagen, due to its higher molecular weight. However, a hydrolyzed animal collagen, which is split into smaller peptides, has higher bioavailability.
- Advantages for the skin: An animal collagen can help improve skin elasticity, reduce wrinkles and moisturize the skin.
- Advantages for hair and nails: An animal collagen can help strengthen hair and nails, speed up their growth and improve their appearance.
- Advantages for the joints: An animal collagen, especially chicken collagen type II, can help reduce joint pain, improve their mobility and protect cartilage fabric.
- Safety: Animal collagen is usually considered safe for most people. However, if you are allergic to animals, you should avoid the use of animal collagen. It is also important to choose a collagen obtained from animals grown in environmentally friendly conditions in order to avoid the risk of infection with diseases.
Comparison of sea and animal collagen: key differences
To make a reasonable choice between marine and animal collagen, it is necessary to compare them in various parameters:
| Parameter | Sea collagen | Animal collagen |
|---|---|---|
| Source | Skin, scales and bones of fish (cod, salmon, tuna, etc.) | Skin, bones and cartilage of cattle, pigs or chickens |
| Types of collagen | Basically type I | Mostly types I and III (bull and pork), type II (chicken) |
| Molecular weight | Low (small peptides) | High (larger peptides) |
| Bioavailability | High (easier to absorbed by the body) | Lower than that of sea (but hydrolyzed animal collagen has higher bioavailability) |
| Allergenicity | Above (allergies to fish) | Below (but animal allergies are possible) |
| Taste and smell | Can have a fish flavor and smell (usually masked in additions) | Usually without taste and smell |
| Environmental friendliness | More environmentally friendly (it turns out from the waste of the fish industry) | Less environmentally friendly (requires animal cultivation) |
| The price category | Usually more expensive | Usually cheaper |
| Specific amino acids | High content of glycine, blank and hydroxyproline | High content of glycine, blank and hydroxyproline |
| Suitable for: | People who want to improve the condition of the skin, hair and nails, as well as people who care about the environmental friendliness of products. | People who want to improve the condition of the skin, hair, nails and joints, as well as those who are looking for a more affordable option. |
| Additional factors | May contain other beneficial substances, such as omega-3 fatty acids (depending on the source). | The composition may vary depending on the type of animal and the processing method. |
Factors affecting the choice of collagen
When choosing between marine and animal collagen, several factors should be taken into account:
- Allergies: If you are allergic to fish or animals, you should avoid the use of the corresponding type of collagen.
- Dietary restrictions: If you are a vegetarian or vegan, you should avoid the use of animal collagen. Sea collagen, although it comes from animals, is sometimes considered acceptable for sandwriters.
- Personal preferences: Some people prefer marine collagen because of its higher bioavailability and environmental friendliness, while others prefer animal collagen because of its lower price and availability.
- Purpose of reception: If your main goal is to improve the condition of the skin, hair and nails, sea collagen can be more effective. If your main goal is to improve joint health, chicken collagen type II may be the best choice.
- Quality product: It is important to choose high -quality collagen additives from reliable manufacturers. Pay attention to the availability of quality certificates and laboratory tests confirming the purity and safety of the product.
- Hydrolyzed collagen: Regardless of whether you choose a marine or animal collagen, make sure that it is hydrolyzed. The hydrolyzed collagen is split into smaller peptides, which facilitates its absorption by the body.
Forms of collagen additives
Collagen additives are available in various forms, including:
- Powder: Collagen powder can be added to drinks, smoothies, yogurt or other products. This is the most common and economical form of collagen additives.
- Capsules: Collagen capsules are convenient in use, but they may contain a smaller dose of collagen than powder.
- Jelly Bean: Chewing sweets with collagen is a delicious and convenient way to use collagen, but they may contain added sugar and other undesirable ingredients.
- Liquid collagen: Liquid collagen is easily absorbed by the body, but it can be more expensive than other forms of collagen additives.
- Creams and serums: Collagen can also be added to creams and serum for external use. However, the effectiveness of collagen applied to the skin is limited, since it cannot penetrate deep into the skin.
Collagen dosage
The recommended collagen dosage varies depending on the type of collagen, the form of additive and your individual needs. As a rule, it is recommended to take from 2.5 to 15 grams of collagen per day.
Before taking collagen additives, it is recommended to consult a doctor, especially if you have any diseases or take any medication.
Side effects of collagen
Collagen is usually considered safe for most people. However, in some cases, side effects can occur, such as:
- Indigestion: Bloating, nausea, diarrhea or constipation.
- Allergic reactions: Skin rash, itching, urticaria or swelling.
- Unpleasant taste in the mouth: Fish taste (when using sea collagen).
If you experience any side effects, stop taking the collagen additive and consult your doctor.
Increase in collagen production naturally
In addition to taking collagen additives, you can also increase the production of collagen naturally, adhering to a healthy lifestyle and using products rich in nutrients necessary for collagen synthesis:
- Vitamin C: It is necessary for the synthesis of collagen. Contained in citrus fruits, berries, Bulgarian pepper and other fruits and vegetables.
- Proline: The amino acid necessary for the synthesis of collagen. Contained in egg proteins, dairy products, fungi and asparagus.
- Glycine: The amino acid necessary for the synthesis of collagen. Contained in chicken skin, gelatin and other products of animal origin.
- Copper: The mineral necessary for the synthesis of collagen. Contained in nuts, seeds, seafood and offal.
- Zinc: The mineral necessary for the synthesis of collagen. Contained in meat, poultry, seafood, nuts and seeds.
- Antioxidants: They help to protect collagen from damage caused by free radicals. Contained in fruits and vegetables.
Also, avoid smoking and excessive alcohol use, as they can destroy collagen. Protect the skin from ultraviolet radiation using sunscreen.
Conclusion
The choice between marine and animal collagen depends on your individual needs, preferences and restrictions. Sea collagen has a higher bioavailability and is considered a more environmentally friendly option, but it can be more expensive and have a fish taste. An animal collagen is more accessible and can contain various types of collagen, but its bioavailability is lower, and it can be less environmentally friendly. Regardless of what type of collagen you choose, make sure that it is hydrolyzed and comes from a reliable manufacturer. Also, do not forget to consult a doctor before taking collagen additives. In addition to taking collagen additives, you can increase the production of collagen naturally, adhering to a healthy lifestyle and using products rich in nutrients necessary for collagen synthesis. Following these recommendations, you can choose a collagen that best corresponds to your needs and will help you maintain health and beauty for many years.