You probably know collagen helps keep skin youthful and firm, but did you realize it’s also vital for your entire body? This protein gives strength, elasticity, and structure to everything from bones and muscles to organs and connective tissues. In fact, collagen makes up about 30% of all protein in our bodies—no wonder it gets so much attention.

Types of Collagen
Before taking collagen supplements, it helps to understand the natural types in your body. While there are 28 known varieties, these three are most important:
– Type I: The most abundant, found in skin, tendons, and bones.
– Type II: Mainly in cartilage.
– Type III: Supports muscles and blood vessels.

Marine vs. Bovine Collagen
After age 25, our collagen production slows, leading many to use supplements. Bovine collagen comes from cows, while marine collagen is sourced from fish skin, scales, or bones. Research suggests marine collagen may be more effective.

A recent scientific review highlights marine collagen’s benefits for skin elasticity, wrinkle reduction, and bone health. It’s also better absorbed by the body due to its smaller molecular size. Nutritionist Jen Mackinder explains that marine collagen is rich in key amino acids (glycine, proline, and hydroxyproline) that support skin hydration and strength.

Dr. Nima Alamdari adds that marine collagen is almost entirely Type I, the most common form in humans, crucial for skin, bones, and even muscle function. Bovine collagen, meanwhile, contains Types I and III, while chicken collagen is mostly Type II (important for cartilage).

Why Hydrolyzed Marine Collagen?
Hydrolyzed marine collagen is broken down into tiny peptides for easier absorption—about 90% reaches the bloodstream. Mackinder notes that these peptides are more effective than isolated amino acids alone, which can’t form complete collagen molecules on their own.

In short, marine collagen—especially hydrolyzed—may offer better absorption and broader benefits for skin, bones, and overall health.The Skin and Body Benefits of Marine Collagen

Collagen works alongside elastin, hyaluronic acid, and other compounds to form the extracellular matrix, which keeps skin firm, toned, and elastic. “Collagen is the most abundant protein in the body, making up 80% of the skin,” explains Mackinder.

While the benefits of marine collagen alone are still under debate, Alamdari notes that it provides high concentrations of glycine and proline—key components for repairing ligaments, tendons, and skin. “For those recovering from soft tissue injuries or managing joint issues, it can be a helpful supplement, especially when combined with exercise,” he says. “Some evidence also suggests improvements in skin elasticity and hydration with regular use.”

Additional potential benefits of marine collagen include:

– Antioxidant properties that combat free radicals, slowing aging.
– Stimulates fibroblasts to repair damaged collagen fibers.
– Supports muscles, tendons, and tissues.
– May aid wound healing.
– Strengthens bones, cartilage, and the skeletal system.

Who Should Avoid Marine Collagen?

Marine collagen is generally safe, but since it’s derived from fish, it’s unsuitable for vegetarians and vegans. Those with fish or seafood allergies should also avoid it.

It’s important to choose high-quality supplements from trusted sources, as seafood can contain heavy metals like mercury, lead, and arsenic if sourced from polluted waters. “Collagen from fish bones or mixed animal parts may have higher levels of heavy metals,” warns Alamdari. “Opt for collagen sourced from fish skin—not bones—and ensure it’s third-party tested for purity.”

Recommended Daily Intake

Clinical studies suggest that 2.5–15 grams of hydrolyzed collagen peptides per day can be effective. However, Mackinder notes that at least 5,000mg (5g) per serving is typically needed to see noticeable benefits.

“Daily collagen supplements help replenish natural collagen levels, which decline by about 1.5% per year after your mid-20s,” she adds. “This affects skin, hair, nails, joints, and bones.”

Maximizing the Benefits

To enhance marine collagen’s effects, consider pairing it with vitamin C or protein powder. As Alamdari explains, “Collagen alone doesn’t stimulate muscle growth, but vitamin C is crucial for collagen synthesis—without it, the process may be less effective.”

He also notes that hydrolyzed collagen may work better when combined with a complete protein like whey: “Whey supports muscle growth, while collagen provides the amino acids needed for tendons and ligaments. Together, they promote both muscle development and tissue repair—think of whey as the builder and collagen as the scaffolding.”

For best results, Alamdari suggests timing your intake strategically: “For soft tissue support, studies recommend taking up to 15 grams of hydrolyzed collagen with vitamin C, ideally around workouts that stress the joints.”He explains, “Collagen helps repair muscles and tendons. For overall recovery and muscle rebuilding, taking around 5 grams of hydrolyzed collagen with about 25 grams of high-quality protein—like whey—around your workout may work best.”

Is there vegan or vegetarian collagen?

Unfortunately, there’s no true vegan or vegetarian collagen supplement. However, supplements with astragalus or fulvic acid might help boost collagen production. Foods like goji berries and aloe vera also contain proteins similar to collagen. Always check with a healthcare professional for personalized advice based on your health needs.