Marine Collagen vs. Bovine Collagen: Which is Better?

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When it comes to boosting skin elasticity, joint health, and overall wellness, collagen supplements have become a go-to choice—but not all collagen is created equal. Marine and bovine collagen are two of the most popular options, each offering unique benefits depending on your health goals and dietary preferences. In this post, we’ll break down the key differences between marine and bovine collagen to help you decide which one is the best fit for you.

Before we start comparing marine collagen vs bovine collagen, let’s first tackle some basics on collagen. If you are curious about what collagen is, here is a brief introduction to collagen. 

Collagen is derived from a Greek word where “kola” means gum and “gen” means producing. It is the most abundant protein in the human body and it plays a critical role in maintaining the integrity of skin, joints, connective tissues, and bones.

Collagen peptides have been shown to significantly increase bone mineral density and promote bone formation. Aside from this, there are several Types of collagen, lets check them below. 

• Type I – Most abundant; found in bone, tendons, skin, and ligaments. It provides strength and stiffness.
• Type II – Main cartilage collagen. It supports joints and intervertebral discs.
• Type III – Found in skin, lungs, and blood vessels. It provides elasticity.
• Type V & XI – Found in bone, cartilage, and cornea.
• Type IX – Links Type II fibrils in cartilage and vitreous body.
• Types XII & XIV – Found in skin, tendons, and blood vessels. It assists fibril organization.
• Type VI – Forms small fibrils; provides structural support in connective tissues.

As collagen production declines with age, supplementation is important to support skin elasticity and joint function. Marine and bovine collagen are two of the most widely used sources, offering distinct advantages. Understanding their differences can help you decide your perfect match.

What is Marine Collagen?

Marine collagen is derived from fish skin, scales, and bones. They may also be sourced from the waste in the fishing industry, which helps reduce waste and environmental impact. It is predominantly composed of Type I collagen, the most abundant collagen type in the human body, primarily found in skin, tendons, and bones. Marine collagen is often hydrolyzed into lower molecular weight to improve absorption, allowing for more efficient utilization of the body.

Benefits of Marine Collagen:

1. Skin Health: Studies suggest that marine collagen supplementation may delay the skin from aging by reducing wrinkles, improving skin density, and supporting overall dermal structure. Marine collagen is rich in glycine, proline, and hydroxyproline, which are amino acids that promote collagen synthesis and reduce signs of aging like wrinkles and dryness.  
2. Joint Health: Marine collagen primarily supports skin health, a study highlights its role in maintaining joint integrity by contributing to cartilage regeneration and reducing inflammation associated with joint discomfort.
3. Bioavailability: Marine collagen has a smaller molecular size compared to bovine collagen, making it easier for the body to absorb and utilize.
4. Sustainability: For those concerned about environmental impact, marine collagen is often sourced from byproducts of the fishing industry, reducing waste.

What is Bovine Collagen?

Bovine collagen is sourced from the skin and bones of a cow and is a major industrial collagen. It contains both Type I and Type III collagen, making it particularly beneficial for skin and joint health. Due to its structural similarity to human collagen, bovine collagen is frequently used in supplements designed for wound healing, tendon reinforcement and reconstructive surgery. 

Aside from these two, we also have porcine collagen, which is derived from pig skin and bones that causes fewer allergic reactions. However, this is in limited use due to religious restrictions and zoonotic disease risks.

Benefits of Bovine Collagen:

1. Skin Elasticity: Bovine collagen is rich in proline and glycine, which help maintain skin structure and reduce sagging.
2. Joint and Bone Health: The presence of Type II collagen in some bovine supplements supports cartilage repair and joint mobility. A study has shown its beneficial impact on conditions like osteoarthritis and osteoporosis.
3. Gut Health: Bovine collagen contains amino acids like glutamine, which can help repair the gut lining and improve digestive health.
4. Cost-Effective: Bovine collagen is generally more affordable than marine collagen, making it accessible to a wider audience.

How to Choose Between Marine and Bovine Collagen

When deciding between marine and bovine collagen, consider the following factors:

1. Health Goals – If your primary focus is supporting your skin, marine collagen is the better choice since it is high in Type I content and easily absorbed. But if joint and gut is your priority, bovine collagen is the best match with its mix of Types I and III.
2. Dietary Restrictions – If you have seafood allergies, marine collagen might not be the best choice for you. On the other hand, if beef is not part of your diet, marine collagen is a better fit for you.
3. Budget – Bovine collagen is typically more cost-effective due to sourcing and production process, making it a practical option for long-term use. In contrast with marine collagen, fish sources are less abundant and the process is expensive. In addition, it is a premium product that contributes to a higher price point.
4. Sustainability: If environmental impact is a concern, look for sustainably sourced marine collagen or grass-fed bovine collagen.

Can You Use Both Marine and Bovine Collagen?

Absolutely! But before doing so, always consult with your healthcare provider to ensure your safety. Combining marine and bovine collagen is like giving your body the best of both worlds.

For example, marine collagen focuses on the skin by keeping it firm and hydrated, while it is complemented by bovine collagen’s support for joints and gut health. This will provide a well nourished body from the inside-out.

How to Incorporate Collagen into Your Daily Routine

Collagen supplements come in various forms, including powders, capsules, and liquids. Here are some easy ways to incorporate collagen into your diet:

• Add collagen powder to your morning coffee, smoothie, or oatmeal.
• Mix collagen peptides into soups, sauces, or baked goods.
• Take collagen capsules with a glass of water.
• Consistency is key. Regular use over 8-12 weeks is necessary to see noticeable results.

Final Thoughts

Both marine and bovine collagen offer unique benefits, and the right choice depends on your individual health goals, dietary preferences, and budget. Whether you’re looking to improve your skin, support your joints, or enhance overall wellness, collagen supplementation can be a valuable addition to your routine. As always, opt for high-quality, hydrolyzed collagen products from reputable brands to ensure safety and efficacy.

If you’re unsure which type is best for you, consult a registered dietitian or healthcare provider for personalized advice.

Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via For Dietitians, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.