Marine Collagen: Benefits, Sources, and Best Products

This content is for informational purposes only and is not intended as medical advice. The author is a licensed cosmetologist, not a medical professional. Consult with a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or take medications.

If you’ve been exploring collagen supplements, you’ve likely noticed that they come from different sources: bovine (cow), chicken, and marine (fish). Marine collagen has gained significant attention in recent years, with many people seeking it out specifically for skin health benefits.

In this guide, I’ll explain what marine collagen is, how it differs from other collagen sources, and what the research suggests about its potential benefits. If you’re new to collagen, our Collagen 101 Complete Guide covers the basics.

What Is Marine Collagen?

Marine collagen is collagen protein derived from fish. It’s extracted primarily from:

• Fish skin: The most common source
• Fish scales: Often used alongside skin
• Fish bones: Less commonly used but still a viable source

The fish most commonly used for marine collagen production include cod, snapper, tilapia, and other cold-water fish species. Marine collagen is often considered a sustainable option because it utilizes parts of the fish that would otherwise be discarded as waste from the fishing industry.

For a comprehensive overview of collagen types and forms, see our Collagen 101 Complete Guide.

Type I Collagen: Marine Collagen’s Primary Offering

One of marine collagen’s distinguishing characteristics is that it’s primarily Type I collagen. This is significant because:

• Type I collagen makes up about 80% of the collagen in human skin
• It’s also the most abundant collagen type in your body overall
• Type I provides the structural framework for skin, bones, tendons, and connective tissues

This makes marine collagen a logical choice for those specifically interested in skin health benefits.

Marine Collagen vs. Bovine Collagen: Type Comparison

Source	Primary Collagen Types	Best For
Marine (Fish)	Type I	Skin-focused goals
Bovine (Cow)	Types I and III	Skin and overall support
Chicken	Type II	Joint support

Potential Benefits of Marine Collagen

Here’s what research suggests about marine collagen, keeping in mind that studies are still ongoing and individual results vary.

Skin Hydration and Elasticity

A 2021 review published in Marine Drugs examined the potential of marine collagen for skin health applications. The researchers noted that marine collagen peptides have shown promise in studies examining skin hydration and elasticity.

Like other collagen types, marine collagen is typically hydrolyzed into smaller collagen peptides for better absorption. Research on collagen peptides in general suggests potential benefits for:

• Skin moisture levels
• Skin elasticity
• Appearance of fine lines

My observation: Clients who use marine collagen report similar results to those using bovine collagen. The key seems to be consistent daily use rather than the specific source.

Peptide Size Considerations

Some research suggests that marine collagen may have smaller peptide sizes compared to other collagen sources. Smaller peptides may theoretically be absorbed more efficiently, though:

• The difference may not be clinically significant
• Both marine and bovine collagen are well-absorbed when properly hydrolyzed
• Quality of hydrolysis matters more than the original source

For more on why peptide size matters, see our guide on Hydrolyzed Collagen.

Sustainability Factor

Marine collagen is often marketed as a more sustainable choice because:

• It uses fish processing byproducts that would otherwise be waste
• Fish collagen production may have a lower environmental footprint than mammalian sources
• Some products use wild-caught fish from sustainable fisheries

However, sustainability depends on the specific sourcing practices of each manufacturer.

Choosing a Marine Collagen Supplement

If you’re interested in trying marine collagen, here’s what to look for:

Check the Source

Quality marine collagen products should clearly state:

• What type of fish is used
• Where the fish is sourced
• Whether it’s wild-caught or farm-raised

Some people prefer wild-caught fish for perceived quality and sustainability reasons.

Look for Hydrolyzed/Peptide Form

Make sure the label indicates that the marine collagen is hydrolyzed or in peptide form. This processing makes the collagen more bioavailable.

Consider Taste and Smell

One common concern with marine collagen is that it might taste or smell fishy. Quality products should:

• Have minimal to no fish odor
• Mix easily without affecting the taste of your beverage
• Be described as “unflavored” or “neutral tasting”

Third-Party Testing

Reputable brands have their marine collagen tested by independent laboratories for:

• Purity (free from contaminants)
• Heavy metal testing (important for fish products)
• Potency verification

Check for Allergen Information

Marine collagen is derived from fish, so it’s not suitable for anyone with fish or shellfish allergies. Always check allergen warnings on the label.

Marine Collagen vs. Bovine Collagen: How to Choose

This is one of the most common questions I get from clients. Here’s how to decide:

Choose Marine Collagen If You:

• Follow a pescatarian diet
• Avoid beef for dietary, religious, or personal reasons
• Want primarily Type I collagen
• Prefer fish-based products
• Are interested in the sustainability angle

Choose Bovine Collagen If You:

• Have a fish allergy
• Want both Type I and Type III collagen
• Prefer the wider availability and often lower cost
• Have found that bovine collagen works well for you

The Bottom Line on Source

In my experience, the differences between marine and bovine collagen are relatively minor for most people. Both can provide Type I collagen, both are effective when properly hydrolyzed, and both have research supporting potential skin benefits.

The choice often comes down to personal preference, dietary restrictions, and individual response to each product.

How to Use Marine Collagen

Marine collagen peptides are versatile and easy to incorporate into your routine.

Mixing Options

Marine collagen typically dissolves well in:

• Hot beverages: Coffee, tea, hot chocolate
• Cold beverages: Smoothies, juice, water
• Foods: Oatmeal, yogurt, soups

Quality marine collagen should not gel or clump when added to liquids.

Dosing

Most studies on collagen peptides use doses between 2.5 and 15 grams per day. Many marine collagen products provide 10-11 grams per serving, which falls within the range used in research.

Timing

Research doesn’t show that timing significantly affects results. Choose a time that helps you stay consistent:

• Morning coffee routine
• Post-workout smoothie
• Evening tea

Consistency Is Key

The studies showing improvements in skin parameters typically involved daily supplementation for 8-12 weeks. Commit to consistent use before evaluating whether marine collagen is working for you.

Pairing Marine Collagen with Other Nutrients

To support your body’s ability to use collagen, consider these complementary nutrients:

Vitamin C

Essential for collagen synthesis. Some marine collagen products include vitamin C, or you can get it from:

• Citrus fruits
• Bell peppers
• Strawberries
• Broccoli

Hyaluronic Acid

Often paired with collagen for skin hydration support. Some supplements combine both ingredients.

Zinc

Supports the enzymes involved in collagen production. Found in:

• Shellfish
• Legumes
• Seeds
• Nuts

Common Questions About Marine Collagen

Is marine collagen better absorbed than bovine?

Some research suggests marine collagen peptides may have smaller molecular weights, potentially affecting absorption. However, when both are properly hydrolyzed, they appear to be similarly bioavailable. Quality of processing matters more than the original source.

Can I take marine collagen if I have a shellfish allergy?

This requires caution. Marine collagen is typically derived from fish (not shellfish), but cross-contamination is possible, and some people with shellfish allergies may also react to fish. Consult with an allergist before trying marine collagen if you have any fish or shellfish allergies.

Does marine collagen contain mercury?

Reputable marine collagen manufacturers test for heavy metals, including mercury. Look for products that are third-party tested and provide certificates of analysis. Quality products should have negligible to undetectable levels of mercury.

Is marine collagen vegetarian or vegan?

No, marine collagen is derived from fish and is not suitable for vegetarians or vegans. There is no true plant-based collagen, though some supplements contain “collagen boosters” or “collagen builders” with plant-based ingredients that may support your body’s own collagen production.

What I Tell Clients About Marine Collagen

When clients ask specifically about marine collagen, here’s my perspective:

“Marine collagen is a solid choice, especially if you prefer fish-based products or are specifically targeting skin health with Type I collagen. But don’t overthink the source.”

What matters most:

1. Quality of the product: Choose reputable brands with third-party testing
2. Consistency of use: Daily supplementation over at least 8-12 weeks
3. Overall approach: Supplements work best alongside good skincare practices, sun protection, and proper nutrition

I’ve had clients do well with marine collagen and others who prefer bovine. The best collagen supplement is the one you’ll actually take consistently.

The Bottom Line

Marine collagen offers a fish-based alternative to bovine collagen, providing primarily Type I collagen that’s relevant for skin health. While some suggest it may have absorption advantages due to smaller peptide sizes, both marine and bovine collagen can be effective when properly hydrolyzed.

If you’re considering marine collagen:

• Choose a quality product from a reputable brand
• Ensure it’s hydrolyzed for better absorption
• Check for third-party testing, especially for heavy metals
• Be aware of fish allergy considerations
• Commit to consistent daily use for at least 8-12 weeks

Marine collagen can be a valuable addition to your skincare routine, but remember that it works best as part of a comprehensive approach that includes sun protection, good skincare habits, and proper nutrition.

Want to explore more? Read our related guides:

• Collagen 101: Everything You Need to Know
• The Ultimate Guide to Collagen Peptides
• Hydrolyzed Collagen Explained
• Bovine Collagen Guide
• Collagen for Skin

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Have questions about marine collagen or skincare? I love hearing from readers. Remember that while I can share general skincare information and my professional observations, specific health concerns should always be discussed with a qualified healthcare provider.