Marine collagen is a supplement containing structural proteins sourced from fish. The skins, fins, scales and bones are collected, dried and crushed. Then they’re treated with acids and enzymes to extract the long collagen proteins from the waste material. Finally the collagen proteins are used to create a product such as a powder, tablet, or drink.
Collagen makes up over 25% of our body’s protein content and it provides strength and elasticity to major structures such as skin, joints, blood vessels, muscles, bones, connective tissue, and the digestive tract. Many different collagen types take on different roles in our body; marine collagen is predominantly type I which is used in our skin, tendons and bones. This makes it an excellent choice for people looking to improve their general wellbeing or rejuvenate their skin.
When you take marine collagen, it does not literally go into your skin. What you are really doing is giving your body collagen peptides and amino acids that it can absorb and use as both building blocks and quiet biological signals for its own collagen maintenance.
That is why most collagen powders are hydrolysed into smaller peptides, making them easier to absorb. Human absorption studies show collagen-derived peptides can be measured in the bloodstream after intake, and these fragments appear to stimulate fibroblast cells to produce more of the body’s own collagen.
Collagen also works slowly and steadily rather than dramatically. In studies, skin hydration, elasticity and fine lines are usually assessed over 8 to 12 weeks of daily use, while joint comfort often takes longer. A fair rule of thumb is to give it around three months of consistent use before deciding whether it is doing anything for you.
Because marine and bovine collagen both share some of the same types of collagen and similar amino acids, they also share many of the same benefits. However, there are some things that marine collagen is particularly effective for:
When you want quick results, marine collagen can’t be beaten. The molecules that make up type I collagen allow it to be broken into smaller pieces than other types. Because most marine collagen products contain only type I, they absorb into your bloodstream faster than bovine collagen that has types I and III.
Marine-sourced collagen is far superior to others when you’re targeting your skin. This is because type 1 collagen has a strong, stretchy structure which provides skin its elasticity. Also, marine collagen provides the right amino acids in the precise ratio to match your skin’s needs.
Studies have found that supplements containing this collagen type can reduce skin roughness, make it smoother and lessen the depth of wrinkles. It’s also useful for strengthening nails and promoting thicker hair growth.
The fairest way to put the research is: the best evidence for collagen supplements overall is in skin hydration and elasticity (with more modest, variable results for wrinkles). Many trials are small and some are industry-funded, so we always encourage realistic expectations.
The type I collagen found in marine-sourced products is excellent for muscle repair and recovery, as well as for building strength. A study looked at the effects of type 1 collagen in a group of frail men. They took part in a daily 12-week exercise programme and those who took the collagen gained “a more pronounced improvement of body composition, as indicated by a significant increase in muscle mass […], compared with placebo”.
In practice, we see collagen work best here when it’s paired with the basics: regular protein and some form of strength or resistance work (even gentle). Collagen alone isn’t a "muscle supplement", but it can be a supportive layer when your lifestyle is doing the heavy lifting.
Because collagen is such a necessary protein throughout your body, you need a dietary source of amino acids and peptides. This should come from a varied and balanced diet, but for the times when it’s hard to get everything you need from food, both marine and bovine-sourced collagen supplements can be a great way to add more to your diet to support your nutritional needs.
Our family's view is simple: collagen can be a useful extra (especially for skin and general connective tissue), but it doesn’t replace the big levers that make you feel good day to day: sleep, movement, stress, sun habits and a decent protein intake.
Hydrolysed collagen is simply marine collagen that’s already been pre-broken down into smaller peptides, so it mixes easily and fits into a daily routine.
The best way to take it is the way you’ll actually stick to: one serving daily, at roughly the same time, and give it a fair run before judging it.
Most people mix it into water, juice, tea or coffee, or add it to a smoothie, yoghurt or porridge.
If you’re particular about texture, whisking it into a small amount of liquid first (or using a warm drink) usually helps it dissolve smoothly.
If you’re starting with a “regular” marine collagen, we like plain formulas because they keep things simple and versatile. Our classic example is Planet Paleo Marine Collagen Powder, which is just hydrolysed marine collagen peptides and is easy to use in almost anything including just a glass of water.
Once you’ve got that daily habit in place, some people prefer a more “all-in-one” option. A good example of a clever blend is Planet Paleo Beauty Marine Collagen Powder, which combines marine collagen peptides with a few popular add-ons in one scoop (including vitamin C, which contributes to normal collagen formation).
It’s designed to mix easily into water or juice, which can make consistency feel simpler if you don’t want to juggle multiple products.
If you’re sensitive to new supplements, it’s a good idea to start with a smaller amount for a few days and build up gently.
That said, in our experience, collagen is usually very well tolerated and often feels surprisingly soothing for the gut.
Marine collagen can be sourced from wild-caught or farmed fish. While they are similar, it’s wild-caught fish that are likely to offer the best quality and enhanced nutritional value. Because they live wild, they have active lives and have a broader nutrient-rich diet.
Farmed fish are still excellent sources of collagen, but they’re fed on pellets of fish meal and remain in small enclosures throughout their lives. Consequently, they’re at greater risk of lice and bacteria. Also, in some cases, hormones and antibiotics are used to influence their health and growth.
While not all farmed fish are produced unethically, sustainably sourced, wild-caught fish are the best choice for marine collagen. For further peace of mind, look for labels that clearly state, ‘sustainably sourced’ and ‘wild-caught’, as well as information on any tests that are done to verify quality and safety.
If you want one simple marker to look for, MSC certification is a helpful one for wild-caught sourcing, because it’s tied to an independent standard. It doesn’t replace good manufacturing, but it’s a useful signpost when you’re trying to make a sustainable choice.
Many studies have been conducted with collagen and a large portion of those used marine-sourced peptides. Marine collagen has a good safety profile and isn’t associated with any significant health risks.
A study found that the fish parts used to produce marine collagen, skin, fins and bones, are less likely to cause a reaction in people who suffer from fish allergies. However, people with fish or shellfish allergies shouldn’t use it, as there’s still a risk of a serious reaction.
If you have a fish or shellfish allergy, swap marine collagen for another type like grass-fed bovine collagen unless a practitioner advises otherwise, and choose brands that are transparent about sourcing and quality checks, especially if you’re taking it daily for months.
There are lots of collagen products to choose from, but for fast absorption, beauty, muscle recovery and general health, MSC-certified, wild-caught, marine collagen peptides are the best option. They are made into a fine, tasteless powder that is often enhanced with additional ingredients such as flavour or useful vitamins. This makes them the easiest peptides to use because they can be swallowed as a powder or tablet or added to liquids.
Marine collagen can be a very practical daily support, especially if your focus is skin and you like a simple “one scoop a day” habit. Keep expectations realistic, give it time (think 8-12 weeks minimum), and remember it works best when the rest of your lifestyle is on your side too.
Need helping choosing your collagen? Send us a message or read our article on the best marine collagen powder in the UK.
Hi Pattie, We’ve been in touch with you over email, but for the benefit of anyone reading this: many of our customers use both bovine and marine collagen for their combined benefits. Many mix pure bovine collagen and marine collagen in one tub. Others take each on alternate days.
For more information please visit our collagen guide https://www.fortheageless.com/pages/collagen-guide or contact us at contact@fotheageless.com or give us a call: 0208 191 8621.
Hi, I wish to use Marine Collagen(wild caught) and Pure Collagen (Pasturer-raised beef) for the separate benefits they bring. What is the best combination? Can I use Marine one month and then Pure one month etc.? or is it best to only stick to one? or is it best to do it alternate days or 3.5g of each, each day?
thanks for your help
Pattie
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Tom Russell
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Tom Russell writes extensively about CBD oil and other groundbreaking food supplements. He and his wife share their home with two daughters and a lifetime’s collection of books.