What is the preferred source of collagen, fish (marine) or bovine (cow)?

From the Guidelines

Fish collagen is the preferred choice over cow collagen due to its superior bioavailability and higher content of essential amino acids. When considering the best source of collagen, it's essential to evaluate the absorption rates and nutritional content of both fish and cow collagen. Fish collagen, particularly from marine sources, has smaller peptide particles that are more easily absorbed by the body, with up to 1.5 times better bioavailability than bovine collagen 1. Some key points to consider when choosing between fish and cow collagen include:

• Bioavailability: Fish collagen has higher bioavailability than cow collagen
• Amino acid content: Fish collagen contains higher amounts of glycine, proline, and hydroxyproline, essential for collagen synthesis
• Dietary restrictions: Fish collagen is a better option for those who avoid beef products for religious or dietary reasons
• Allergies: Bovine collagen is a suitable alternative for individuals with fish allergies For supplementation, a typical dose ranges from 2.5-15 grams daily, with many people finding benefits at around 10 grams per day. It's also important to note that some individuals may need to avoid cow collagen due to alpha-gal syndrome, a condition where the body reacts to the alpha-gal molecule found in mammalian meat, as reported in a recent study 1.

From the Research

Comparison of Fish and Cow Collagen

• There are various studies comparing the effects of fish and cow collagen on human health, particularly on skin and bone health.
• A study published in 2024 2 found that liquid collagen from freshwater fish skin improved skin hydration, reduced wrinkles, and enhanced skin elasticity in individuals with photo-aged skin.
• Another study from 2021 3 discussed the potential of fish collagen peptides in bone regeneration, suggesting that they may have a positive effect on osteoblast function and collagen quality.
• A review published in 2018 4 highlighted the abundance and strength of collagen, as well as its relation to skin aging, and discussed its various applications in the cosmetic industry, including creams, supplements, and skin replacement therapies.
• A systematic review from 2022 5 examined the effects of fish collagen membranes on skin wound healing in experimental animal studies and found positive results, suggesting that fish skin collagen may be a potential biomaterial in tissue engineering.
• A review of clinical studies published in 2021 6 discussed the effects of collagen treatment on various health conditions, including skin regeneration, bone defects, and osteoarthritis, and found that collagen-based medication may be useful in treating comorbid diseases and preventing complications.

Sources of Collagen

• Collagen can be obtained from various natural sources, including plants and animals, such as fish and cows.
• Fish collagen is considered a potential alternative to traditional bovine and porcine collagen sources 3, 5.
• The choice of collagen source may depend on individual preferences, dietary restrictions, and specific health needs.

Effects on Skin and Bone Health

• Studies have shown that fish collagen can improve skin hydration, reduce wrinkles, and enhance skin elasticity 2.
• Fish collagen peptides may also have a positive effect on bone regeneration and osteoblast function 3.
• Collagen treatment has been found to be beneficial in various clinical studies, including those on skin regeneration, bone defects, and osteoarthritis 6.