Want glowing skin, stronger joints, and healthier hair? The secret might be marine collagen—the most bioavailable and powerful collagen source for skin, beauty, and overall well-being. Unlike bovine or plant-based alternatives, marine collagen absorbs 1.5 times faster, replenishing your body’s lost collagen more efficiently. But what makes it so special? Does it reduce wrinkles? Can it help with weight loss? And most importantly, which brands work?
In this guide, we’ll break down the top benefits of marine collagen, how to use it for maximum results, and the best supplements to try in 2025. Let’s unlock the science-backed power of marine collagen and discover how it can transform your health!
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 peptides from fish significantly increased skin moisture by 28% and reduced wrinkle depth by 20% in 12 weeks, according to a 2020 study published in Materials Science and Engineering: C(2).
- Collagen also strengthens hair follicles and prevents brittle nails.
- Fish collagen peptides combat oxidative stress, one of the leading causes of skin aging, according to a 2023 study published in the Journal of Antioxidants.
2. Boosts Bone and Joint Health
Marine collagen supports bone regeneration and improves joint flexibility. As we age, collagen production declines, leading to joint stiffness and bone density loss.
- 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 promote lean muscle growth and regulate metabolism. Studies show they may also reduce appetite and sugar cravings.
- A 12-week study found that collagen peptides from skate fish reduced body fat percentage, according to a 2019 study in Marine Drugs(3).
- Collagen supports gut health by strengthening the gut lining, preventing leaky gut syndrome.
How to Use Marine Collagen for Maximum Effect?
Marine collagen is easy to incorporate into your daily routine. However, proper usage ensures optimal benefits.
Best Time to Take It:
- Morning: Boosts skin hydration and elasticity.
- Post-Workout: Supports muscle recovery and joint health.
- Before Bed: Enhances skin regeneration and collagen synthesis.
Dosage Recommendations:
- For general health: 5-10g per day
- For anti-aging skin benefits: 10-15g per day
- For muscle joint recovery: 15-20g per day
How to Take It: Mix it with water, juice, or smoothies. Combine with Vitamin C for better absorption. Avoid mixing with coffee or high-temperature liquids (may degrade collagen peptides).
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. 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(4).
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. Vegan collagen, on the other hand, does not contain actual collagen but consists of plant-based precursors that encourage the body's natural collagen production. While marine collagen is heat-sensitive and rich in glycine, bovine collagen supports connective tissues effectively. Vegan collagen works best when combined with essential minerals like zinc, copper, and vitamin C.
| 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 |
Marine collagen absorbs faster and has higher bioavailability, making it the best 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 has a stellar safety record, but scientists advise that some people should proceed with caution when using it. The following are some warning signs against collagen side effects.
Marine collagen should be handled with caution by those who have seafood allergies. Due to its egg-related allergens, marine collagen should also be used with caution by those who suffer from egg allergies.
It is always wise to consult a medical professional before starting any new supplement, and marine collagen is no different.
How Long Does It Take to See Results?
At various points in time, the skin, hair, nails, and joints begin to feel the impacts of marine collagen. In scientific investigations, the recommended duration for marine collagen is at least 12 weeks for the entire benefit to be observed. This is the duration required for the marine collagen to reach its maximum effectiveness. See results here:
- Skin: The skin's response to marine collagen is lightning rapid. You will start to see results in as little as two to three weeks. The typical time for it to start working is between 4 and 6 weeks.
- Hair and Nails: The effect on hair and nails is relatively slow. On average, this takes 8 to 12 weeks.
- Joint Health: The effect of sea cologne on the joints lasts from 12 weeks to 1 year.
Can I Use Marine Collagen If I'm Pregnant?
Collagen is beneficial throughout pregnancy; it is especially helpful for dry skin and the cracks that develop on the body. Furthermore, taking collagen supplements when pregnant can help restore the body's fluid equilibrium. However, because of the risk of drug interactions and increased nausea during pregnancy, it is important to consult a doctor before using collagen supplements.
Is Marine Collagen High in Mercury?
No trace amounts of mercury or other heavy metals are detected in premium marine collagen. 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.
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)(5).
Does Marine Collagen Cause High Cholesterol?
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?
Absolutely! Marine collagen is one of the most effective natural supplements for 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 get the most out of marine collagen:
✔ Take 10-15g daily for optimal benefits
✔ Pair it with Vitamin C to boost absorption
✔ Choose a high-quality hydrolyzed supplement
Marine collagen is a science-backed, natural solution worth adding to your routine if you're looking to reduce wrinkles, improve skin elasticity, or support 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)- Salvatore, L., Gallo, N., Natali, M. L., Campa, L., Lunetti, P., Madaghiele, M., Blasi, F. S., Corallo, A., Capobianco, L., & Sannino, A. (2020). Marine collagen and its derivatives: Versatile and sustainable bio-resources for healthcare. Materials Science and Engineering: C, 113, 110963.
(3)- 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.
(4)- 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.
(5)- 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.
