Maintaining the firm skin, strong hair, and resilient nails is not just a matter of aesthetics: it is a reflection of our health and overall well-being. And this is where collagen has become one of the favorite allies of experts in nutrition, nutricosmetics, and beauty.
“Collagen is essential for preserving youth, strength, and flexibility. Its supplementation can be especially beneficial from 25 years old, when natural production begins to decline,” explains Samantha Maté Nankervis, CEO of Sotya. But what exactly is it and how can you incorporate it into your daily routine?
Marine collagen: what you need to know
Marine collagen is obtained from the skin and bones of fish through an enzymatic process that, thanks to hydrolysis, transforms its large molecules into smaller, easier-to-absorb peptides. “Its main advantage is high bioavailability. Being type I, the same type that makes up our skin, bones, and ligaments, it is especially compatible with the body and very effective for improving firmness, elasticity and the overall appearance of the skin,” says Samantha Maté.
This type of collagen is absorbed better than others, such as bovine collagen, and its effects are visible: firmer and more radiant skin, stronger nails and hair that is more resilient. Moreover, it does not only act at an aesthetic level: it also helps to keep joints and muscles healthy, contributing to overall well-being.
Collagen helps to maintain the firm, soft, and structured skin, delaying wrinkles and sagging; it strengthens the hair, promoting its growth and reducing breakage; it increases the resistance and flexibility of the nails, preventing splits and dryness; and, in addition, it helps improve the mobility of joints and muscles, reducing discomfort and promoting overall well-being.
“Maintaining good collagen levels favors the elasticity and vitality of the skin and, at the same time, reinforces nails and hair. It is an ideal supplement together with healthy habits and regular exercise,” adds Noemí Bermúdez, expert in nutricosmetics and founder of Mímate Cosmetics.
Consistency is key. Experts recommend consuming daily between 5 and 10 grams of hydrolyzed collagen, preferably accompanied by vitamin C, which enhances its absorption. “The first effects are usually noticed in a few weeks, although the benefits are progressive and cumulative. The more regular you are, the more noticeable the results,” comments Samantha Maté. Marine collagen is safe and well tolerated, though precautions should be taken for people allergic to fish, pregnant or nursing women, or with liver or kidney diseases.
Beyond supplements, you can stimulate natural collagen production through a diet rich in vitamin C (kiwi, citrus fruits, papaya, peppers) and quality proteins (fish, egg whites, lean meats), accompanied by healthy habits such as good sleep, staying hydrated, protecting the skin from the sun, and staying active, avoiding excess sugar, tobacco, and alcohol that degrade collagen and accelerate aging. As Samantha Maté notes: “Well-being isn’t improvised; it is trained every day. Taking care of yourself, moving, resting well, and nourishing yourself better are the true secrets of beautiful skin, a healthy body, and noticeable energy.”
The key lies in consistency and holistic care. For Noemí Bermúdez, collagen is not just a supplement: “It is an ally that, together with good habits and a balanced diet, helps to maintain radiant skin, strong hair, and resilient nails. Beauty starts from within.”
Incorporating marine collagen into your daily routine is not a whim: it is taking care of your body in a holistic way. With consistency, a balanced diet, and healthy habits, its benefits will be reflected in the skin, hair, nails, and overall well-being.
