Collagen has become one of the most talked-about ingredients in health and beauty products in recent years. But what exactly is collagen, what does the research say about its effects, and why is it showing up in everything from skin creams to snacks?
Collagen is a structural protein and the most abundant protein in the body. It is found in skin, tendons, cartilage, bones and connective tissue, giving these tissues strength and elasticity.
There are many types of collagen, but the most common are:
The body's collagen production naturally decreases with age. Research shows that this process begins as early as the age of 20-30 and increases with each decade.
The collagen market is characterized by a lot of marketing and varying evidence. Here's a balanced picture of what the research actually says:
Some studies show that oral collagen supplementation may have positive effects on the skin:
Proksch et al. (2014) studied 69 women over 8 weeks with 2.5-5 g of collagen daily. The study showed some improvement in skin elasticity compared to placebo.
Bolke et al. (2019) found similar results in a larger study with 120 participants over 90 days.
Important caveat: Many studies are industry-funded, and the sample sizes are often small. The EFSA (European Food Safety Authority) has not approved health claims for collagen and skin health.
Bello & Oesser (2006) summarized research on collagen hydrolysate and osteoarthritis and found moderate pain relief in some patients.
Shaw et al. (2017) studied collagen supplementation in athletes and found signs of positive effects on cartilage and tendons, but concluded that more research is needed.
Important caveat: The effects are not consistent across studies, and EFSA has not approved health claims for collagen and joint pain.
Some studies indicate that collagen combined with calcium and vitamin D may help maintain bone mass, especially in older women. This is an active area of research, and it is too early to draw definitive conclusions.
There are many claims circulating about collagen that are not sufficiently documented:
An important point often forgotten in marketing: The body breaks down all protein – including collagen – into amino acids during digestion. These amino acids are then used where the body needs them.
This means that collagen from food or supplements does not “go straight to the skin” or “straight to the joints.” The body uses the amino acids where they are needed most.
What the body actually needs to produce its own collagen:
A growing segment within the collagen market is marine collagen sources – especially from fish skin and bones.
Why fish skin?
Fish skin is mainly composed of Type I collagen. Salmon skin is a residual resource from the fishing industry that has traditionally been discarded or used for animal feed. Utilizing this raw material for human food is a good example of the circular economy.
Fish gold is a Norwegian product made from crispy fried salmon skin. A 30 g serving provides 12.1 g of protein – including amino acids from collagen – combined with omega-3 fatty acids from the salmon.
Is fish collagen better than bovine collagen?
Both are Type I collagen with a similar amino acid profile. The body breaks both down into amino acids. There is no scientific consensus that one is better than the other.
An underestimated reason for collagen's popularity is its sustainability aspect. Fish skin and animal bones were previously waste – now they are utilized as valuable raw materials.
Norway With its extensive fishing industry, Norway has good conditions for producing marine collagen sources as part of a circular value chain.
Benefits of marine collagen production:
| Source | Collagen/protein | Practical |
|---|---|---|
| Bone broth (homemade) | Varies a lot | Time-consuming |
| Collagen powder (supplement) | 10-20 g per dose | Simple but expensive |
| Fish gold salmon skin (30g) | 12,1 g protein | Convenient snacks |
| Gelatin (10g) | Ca. 8,5 g protein | Limited use |
Brand: Studies documenting effects typically use 2.5-15 g of collagen daily. A snack can contribute to daily protein intake, but does not replace high-dose supplements for specific needs.
Based on available research, collagen supplements may be of interest for:
Important: Collagen is not a panacea and is not documented as a medical treatment for any condition.
Collagen is popular because:
Realistic expectation: Collagen is a good source of protein with promising – but not conclusively documented – health effects. Eat a varied diet, get enough protein in general, and ensure sufficient vitamin C to support the body's own collagen production.
Ready to test marine collagen sources?
Fiskegul salmon skin provides protein and omega-3 from Norwegian salmon – a practical and sustainable way to include marine nutrients in your everyday life.
Try Fish Gold here
Disclaimer: This article is not medical advice. Collagen is a food and dietary supplement, not a drug. For specific health concerns, please consult a doctor or clinical nutritionist.
Collagen is a protein that is found naturally in the body and in animal products. It is part of the body's "building material" and is included in connective tissue, among other things.
Collagen has become popular because many people want simple everyday actions that fit into trends such as "protein", "beauty-from-within", active lifestyles and healthier snacks/supplements. In addition, social media and new product categories (powders, drinks, bars and snacks) have made collagen more visible.
They are related. Gelatin is heat-treated collagen that forms a jelly in food. Many collagen products are “hydrolyzed collagen” (collagen peptides), which are broken down into smaller pieces.
This means that the collagen has been broken down into smaller protein pieces (peptides). It is often used in powders/supplements because it is easy to mix into liquids.
Yes. Collagen is found in animal products, especially in skin, cartilage and connective tissue. Many people associate it with stock, rind and products "with structure".
It is often used to refer to collagen that comes from marine raw materials (such as fish). In practice, it refers to raw materials where collagen is naturally found.
There are different preferences and product claims in the market, but "best" depends on what you are looking for (source of raw materials, taste, price, application, tolerance). For specific health effects, one must be careful with firm conclusions.
Many people like the idea of better resource utilization: using more of the raw material can be perceived as more sustainable than throwing away by-products.
Research on collagen is often covered in the media, but effects can vary and depend on the type of product, dose, duration, and what is being measured. We recommend having realistic expectations and using collagen as part of a holistic diet.
No, one should be careful about promising specific results. Health claims are regulated, and effects are individual.
If you notice a difference at all, some report that it takes weeks. But there is no guarantee that you will notice anything.
Collagen can be both a food and a supplement, depending on the product. Fish meal is a snack/food item – not a dietary supplement.
Powders are often standardized (collagen peptides) and are used for easy dosing. Foods may contain collagen naturally, but the amount and “form” vary.
Collagen has a different amino acid profile than many other protein sources. For most people, it is a good idea to have a variety of protein sources throughout the day.
Collagen is a protein, but its quality and composition can vary. Always check the nutritional information on the product.
This means that the product has a high protein content per 100 g. Feel free to compare with other snacks and look at the portion size.
Many people who eat low-carb like collagen products because they are often low in carbohydrates. Always check the nutritional content per 100 g and per serving.
It can, but keto is about the totality of your diet. Look at carbs per serving and what else you're eating that day.
If you have allergies, are pregnant/breastfeeding, take medication or have a medical condition, it is advisable to consult a healthcare professional if you are unsure.
Yes, depending on the source of the raw material. Marine products may be unsuitable for people with fish allergies. Always read allergen labels.
Fish gold contains fish. Some varieties may also contain soy. Always check the packaging for updated allergen information.
Fish gold is labeled gluten-free. Always read the packaging for up-to-date information.
Fiskegull is made from salmon skin – a raw material where collagen is naturally found. This makes Fiskegull relevant when talking about “marine collagen” as part of food and snacks.
Fish meal is primarily a snack. It is not marketed as a dietary supplement, and should not be used as a "substitute" for medical measures.
The amount of collagen is not necessarily stated or standardized. If you need exact numbers, it must be documented through analysis.
Fish may contain omega-3 naturally, but the content in a finished product may vary. See the nutritional declaration and product information.
Yes, Fiskegull is palm oil-free.
Fish gold is made without added sugar. Check the packaging for up-to-date information.
Straight from the bag, or as a crunch on salad, bowls or on a snack plate.
Close the bag tightly and store in a dry place. Moisture can make the snack less crispy.
You can find Fiskegull in the online store and at selected retailers. See fiskegull.no for an updated overview.
Protein is broken down during digestion, but the body uses amino acids/peptides as building blocks. What this means in practice for perceived effects varies.
Not necessarily. The balance of the diet and total protein intake is more important than maxing out one ingredient.
No. It is wise to view collagen as a possible supplement in everyday life, not a guarantee of results.
Start by looking at what you actually want: more protein in your daily routine, low-carb snacks, or a supplement. Then choose the product that suits you.
Raw material source (marine/bovine, etc.)
Ingredients list and allergens
Taste and application
Price per serving
Whether the product is food or supplement
Yes, many people combine different products in their daily lives. Just remember the overall diet and allergens.
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