What is Marine Collagen?
Marine collagen is a highly bioavailable source of Type-1 and Type-3 collagen derived from fish skin and scales. Unlike bovine or porcine collagen, marine collagen has smaller peptides, allowing quicker absorption and higher efficacy.
Marine collagen peptides effectively reduce oxidative stress, a key factor in premature aging and inflammation. They also help reduce inflammation and protect cellular structures from free radical damage, making them essential for maintaining a youthful and vibrant appearance. This was found in a 2023 study published in Antioxidants(1).
These findings highlight marine collagen as a powerful, natural solution for improving skin health, reducing signs of aging, and supporting overall wellness.
Top 3 Benefits of Marine Collagen
Beyond marine collagen benefits, including skin repair and the deceleration of aging, it has been used in the pharmaceutical sector to address numerous ailments. Moreover, marine collagen has many impacts, ranging from enhancements in nails and hair to weight reduction and joint and biochemical repair.
Here are 3 benefits of marine collagen:
1. Supports Skin, Hair & Nail Health
2. Boosts Bone & Joint Health
3. Aids in Weight Management & Gut Health
1. Supports Hair, Skin and Nails Health
Marine collagen, rich in Type-1 and Type-3 collagen, makes up 75% of our skin’s structure, enhances hydration, boosts elasticity, and reduces wrinkles. Its high tensile strength also helps shield the skin from environmental factors like sun, cold, and humidity.
Marine collagen supports skin elasticity and hydration, potentially reducing wrinkles. A systematic review and meta-analysis of 26 randomized controlled trials involving 1,721 participants found that hydrolyzed collagen supplementation significantly improved skin hydration and elasticity
2. Boosts Bone and Joint Health
Marine collagen may aid in bone regeneration and improve joint flexibility. Studies suggest that it can increase bone mineral density and support cartilage repair, making it beneficial for individuals with osteoporosis or joint issues.
- Marine collagen peptides improved bone mineral density and cartilage repair in individuals with osteoporosis, according to a 2020 study published in the Journal of Materials Science Engineering C.
- Athletes often use marine collagen for faster recovery from injuries.
3. Help Weight Loss
Collagen peptides may promote a feeling of fullness, potentially reducing overall calorie intake.
- A study found that collagen supplementation (20 g per day for 12 weeks) reduced body weight, BMI, waist circumference, and fat mass in overweight and obese individuals(2).
How to Use Marine Collagen for Maximum Effect?
Marine collagen is easy to incorporate into your daily routine. However, proper usage ensures optimal benefits.
Dosage: A daily intake of 5–15 grams is commonly recommended.
Timing: Consuming collagen with vitamin C can enhance absorption. Consider taking it in the morning or before workouts.
Form: Marine collagen is available in powders, capsules, and liquids. Choose a form that fits your lifestyle. For best results, take marine collagen with Vitamin C which helps your body absorb it more effectively. Avoid mixing it with coffee or other hot drinks, as high temperatures can break down collagen peptides and reduce their benefits
What are the Forms of Marine Collagen?
Marine collagen comes in various forms, each catering to different preferences:
- Powdered Collagen: Easily dissolves in drinks and smoothies, offering high bioavailability.
- Liquid Collagen: Pre-mixed formula for convenient on-the-go consumption.
- Tablet Collagen: Compact and travel-friendly option.
- Gel Collagen: Can be applied topically or ingested for skin and joint health.
1. Powdered Collagen:
Powdered collagen is available in packets or containers for mixing with water or juice. It is really easy to use—just pour, mix, and drink. Although it is made from fish, it is generally tasteless and odorless.
2. Liquid Collagen:
Liquid collagen is available in a ready-to-drink format. The tops of the collagen bottles usually include grammage lines to adjust the appropriate scale.
3. Tablet Collagen:
Tablet collagen Pill-form marinated collagen possesses a higher concentration of collagen material. Each tablet comprises a set quantity of grams of collagen. This indicates that one can obtain a consistent dosage of collagen through tablet form without any modification.
4. Gel Collagen:
Gel collagen can be used topically as a mask or ingested in culinary form. However, due to the large molecular size of collagen, its penetration through the skin is limited. Marine collagen has yielded significant findings about the advantages of orally administered powdered collagen, as demonstrated by a 2015 study published in the Journal of Medical Nutrition and Nutraceuticals(3).
The research highlights its benefits as follows:
- Wrinkle Depth: From week 9, the group receiving oral collagen supplementation observed a significant reduction in wrinkle depth.
- Skin Elasticity: In the group receiving collagen supplements, skin elasticity increased significantly from week 6.
- Skin Moisturization: In the group receiving collagen supplementation, skin moisturization increased significantly from week 6.
What is The Difference Between Marine and Other Types of Collagen?
When choosing between marine vs bovine collagen, it's essential to consider absorption rates, sources, and benefits. Marine collagen, derived from fish skin and scales, has a lower molecular weight, making it 1.5 times more absorbable than bovine collagen. It contains Type-1 and Type-3 collagen, which support skin, hair, and joint health. Bovine collagen, sourced from cow hides, also provides Type-1 and Type-3 collagen but has a moderate absorption rate and primarily benefits skin and joints. Products often labeled as “vegan collagen” don’t contain real collagen. Instead, they include plant-based nutrients like vitamin C, zinc, and amino acids that may help the body make its own collagen. These are more accurately called collagen boosters, not collagen itself. While marine collagen is heat-sensitive and rich in glycine, bovine collagen is particularly effective for connective tissue repair.
| Feature | Marine Collagen | Bovine Collagen | Vegan Collagen Substitute |
|---|---|---|---|
| Absorption Rate | High | Moderate | Low |
| Type of Collagen | Type-1, Type-3 | Type-1, Type-3 | No actual collagen |
| Source | Fish skin/scales | Cow hides | Plant-based precursors |
| Best For | Skin, hair, joints | Skin, joints | Encourages natural collagen production |
Overall, marine collagen’s smaller peptides and higher absorption rate make it a preferred choice for skin and beauty benefits.
Are There Any Side Effects of Marine Collagen?
Marine collagen is generally safe, but some people may experience:
- Allergic reactions (if sensitive to fish/seafood)
- Mild digestive issues (bloating or nausea if taken in excess)
- Interaction with medications (consult your doctor if on blood thinners)
If you are pregnant, consult a doctor before use.
Best Marine Collagen Supplements in 2025
- Vital Proteins Marine Collagen – High-quality, sustainably sourced.
- Elemis Marine Collagen – Premium skincare benefits.
- Youtheory Marine Collagen – Best for hair and nails.
- Dose Co Marine Collagen – Excellent mixability and taste.
- Vida Glow Marine Collagen – Popular for reducing wrinkles and fine lines.
- Further Food Marine Collagen – Sourced from wild-caught fish.
- Swisse Marine Collagen – Infused with Vitamin C for better absorption.
FAQs About Marine Collagen
Here, you can find answers to some of the most common questions regarding marine collagen.
Is Marine Collagen Safe for Everyone?
Marine collagen is generally considered safe for most individuals. However, certain groups should exercise caution.
- Fish Allergies: Approximately 20% of individuals with fish allergies may react to fish collagen, even if they don't react to other fish proteins.
-
Egg Allergies: Marine collagen supplements typically do not contain egg-derived ingredients. However, it's essential to check product labels, as formulations can vary.
Always consult a healthcare professional before starting any new supplement regimen.
How Long Does It Take to See Results?
The benefits of marine collagen can vary based on individual factors and the specific area of health:
- Skin: Improvements in skin hydration and elasticity may be noticeable within 4 to 6 weeks of consistent use.
- Hair and Nails: Positive changes, such as stronger nails and healthier hair, often appear after 8 to 12 weeks.
- Joint Health: Enhanced joint comfort and flexibility may take up to 12 weeks or more, depending on individual health status.
Can I Use Marine Collagen If I'm Pregnant?
The safety of marine collagen supplementation during pregnancy is not fully established. Some experts advise caution due to potential allergenicity and the risk of heavy metal contamination in fish-derived products.
It's crucial for pregnant individuals to consult with their healthcare provider before incorporating marine collagen or any new supplement into their routine.
Is Marine Collagen High in Mercury?
High-quality marine collagen supplements are typically sourced from fish skin and scales, which are low in fat and less likely to accumulate mercury. The reason is, that mercury tends to accumulate in fish fatty tissue, whereas skin and scales are excellent sources of marine collagen due to their low-fat content. To refine marine collagen into a pure protein supplement, any leftover fat must be eliminated during manufacture. This process also removes mercury.
It's essential to choose products from trusted brands that conduct third-party testing for heavy metals to ensure safety.
Does Marine Collagen Raise Blood Pressure?
Taking collagen supplements helps relax blood vessels, thereby lowering blood pressure, according to a study involving Chinese patients published in 2010. The research found that marine collagen improves glucose and lipid metabolism, enhances insulin sensitivity, supports kidney function, and aids in managing hypertension in individuals with Type 2 Diabetes (T2DM) and hypertension (PubMed, 2010)(4).
Nevertheless, individuals on blood pressure medications should consult their healthcare provider before starting marine collagen supplements.
Does Marine Collagen Cause High Cholesterol?
Current research suggests that marine collagen supplementation may positively influence cholesterol levels. Clinical trials have demonstrated that taking a supplement containing marine collagen can improve HDL cholesterol levels while decreasing LDL cholesterol levels. HDL is referred to as "good" cholesterol due to its role in removing triglycerides and cholesterol from the blood and tissues, therefore preventing fat-induced tissue damage. Marine collagen peptides could lend a hand to the genes that manage cholesterol and fat metabolism.
Conclusion: Is Marine Collagen Worth It?
Marine collagen is a highly effective supplement for promoting youthful skin, strong joints, and overall health. Thanks to its high bioavailability, it absorbs faster than other collagen types, delivering visible results in just a few weeks.
To maximize the benefits of marine collagen:
✔ Take 10-15g daily for optimal benefits
✔ Pair it with Vitamin C to boost absorption
✔ Choose a high-quality hydrolyzed supplement
Incorporating marine collagen into your daily routine is a science-backed approach to reducing wrinkles, enhancing skin elasticity, and supporting joint health.
SOURCES
(1)- Cadar, E.; Pesterau, A.-M.; Prasacu, I.; Ionescu, A.-M.; Pascale, C.; Dragan, A.-M.L.; Sirbu, R.; Tomescu, C.L. Marine Antioxidants from Marine Collagen and Collagen Peptides with Nutraceuticals Applications: A Review. Antioxidants 2024, 13, 919.
(2)- Tak YJ, Kim YJ, Lee JG, Yi YH, Cho YH, Kang GH, Lee SY. Effect of Oral Ingestion of Low-Molecular Collagen Peptides Derived from Skate (Raja Kenojei) Skin on Body Fat in Overweight Adults: A Randomized, Double-Blind, Placebo-Controlled Trial. Mar Drugs. 2019 Mar 7;17(3):157. doi: 10.3390/md17030157. PMID: 30866485; PMCID: PMC6471368.
(3)- Borumand, M., & Sibilla, S. (2015). Effects of a nutritional supplement containing collagen peptides on skin elasticity, hydration and wrinkles. Journal of Medical Nutrition and Nutraceuticals, 4(1), 47–53.
(4)- Zhu CF, Li GZ, Peng HB, Zhang F, Chen Y, Li Y. Therapeutic effects of marine collagen peptides on Chinese patients with type 2 diabetes mellitus and primary hypertension. Am J Med Sci. 2010 Nov;340(5):360-6. doi: 10.1097/MAJ.0b013e3181edfcf2. PMID: 20739874.
