Marine Collagen vs Bovine: Key Differences & Benefits
|
Collagen is the most abundant protein in the human body, acting as a key structural component in skin, bones, muscles, tendons, ligaments, and cartilage. It provides strength, elasticity, and structure to tissues.
Although the body produces collagen naturally, production begins to decline from age 30 onwards, which is often why people turn to collagen supplements.
Collagen supplements are typically sourced from bovine or marine collagen. Marine collagen can be ideal for those who don’t consume beef or who are looking for higher bioavailability. It is also thought that marine collagen can offer greater benefits for skin and carries lower risk of disease transmission.
Bovine collagen is richer in Type I and Type III collagen, supporting joint, gut, and muscle health. It is often cheaper and more widely available. Some people prefer its milder flavor too.
But there's a lot more that most people should be aware of when it comes to the differences between these two sources of collagen. This article will explore the nuances between marine and bovine collagen—particularly their bioavailability, amino acid profiles, and sustainability factors—to help you choose the supplement that best aligns with your goals and preferences.
Marine Collagen Overview
Marine collagen is a type of collagen protein typically sourced from the scales and skin of fish. It's rich in Type I collagen, the most abundant type in the human body, which plays a key role in maintaining healthy skin, bones, and connective tissues.
Once ingested, marine collagen is broken down into peptides that are easily absorbed and used by the body to support skin elasticity, hydration, joint health, and overall tissue repair. Its high bioavailability makes it a popular choice for beauty and wellness routines.
This 2022 study highlighted how marine collagen can reduce wrinkles, improve skin elasticity, and enhance the overall structure and appearance of skin.
Bovine Collagen Overview
Bovine collagen is a collagen protein sourced from the hides and connective tissues of cows. It's rich in Type I and Type III collagen, which are vital for supporting skin, joints, muscles, and gut health.
When consumed, bovine collagen is broken down into bioactive peptides that the body uses to repair and strengthen connective tissues, promote skin elasticity, and support gut lining integrity. Its broad collagen profile makes it a versatile option for whole-body support.
The research supporting the efficacy of bovine collagen is robust and well-established. Numerous studies have demonstrated the positive effects of collagen supplementation on skin hydration, elasticity, and wrinkle reduction, as well as improvements in joint pain, flexibility, and mobility. Research highlights collagen peptides' role in supporting muscle recovery and promoting healthy body composition.
Marine Collagen vs Bovine Collagen: The Key Differences
| Marine Collagen | Bovine Collagen | |
|---|---|---|
| Source | Fish skin and scales | Cow hides and connective tissues |
| Type of Collagen | Primarily Type I | Type I and Type III |
| Amino Acid Profile | High in glycine, proline, and hydroxyproline (especially for skin) | Rich in glycine, proline, hydroxyproline, and arginine (good for joints, gut) |
| Bioavailability | Very high (smaller peptide size for faster absorption) | High, but slightly less than marine |
| Sustainability | Often made from fish industry by-products (more sustainable) | Can be sustainable if sourced from grass-fed or organic cattle |
| Allergies/Sensitivities | Not suitable for people with fish allergies | Not suitable for people with beef sensitivities or restrictions |
| Taste/Mixability | Mild fishy taste possible; mixes well in liquids | Generally neutral taste; mixes well |
| Cost | Typically more expensive | More affordable and widely available |
| Best For | Skin, hair, and nail health | Joint, gut, skin, and muscle support |
Source: Marine collagen is typically sourced from the skin and scales of fish. Bovine collagen is derived from the hides and connective tissues of cows.
Type of Collagen: Marine collagen primarily contains Type I collagen whereas bovine collagen contains Type I and Type III.
Amino Acid Profile: Marine collagen is rich in amino acids like glycine, proline, and hydroxyproline, which are essential for skin repair and elasticity. Bovine collagen is rich in glycine, proline, hydroxyproline, and arginine—important for overall connective tissue health.
Bioavailability: Marine collagen has a very high bioavailability due to its smaller peptide size, meaning it’s absorbed quickly and efficiently by the body. While bovine collagen has a slightly lower bioavailability than marine collagen, it still absorbs well.
Sustainability: Marine collagen is considered a more sustainable option as it is sourced from the by-products from the seafood industry. Bovine collagen can be more sustainable if sourced from grass-fed or organic cattle.
Allergies/Sensitivities: Bovine collagen is not suitable for people with beef sensitivities or restrictions while marine collagen is not suitable for people with fish allergies.
Taste/Mixability: Bovine collagen typically has a more mild, neutral flavor and mixes well, whereas marine collagen can have a slightly fishy aftertaste. It mixes well.
Cost: Bovine collagen is generally more affordable and widely available. Marine collagen is often more expensive.
Best For: Marine collagen is popular with people focused on skin, hair, and nail health, whereas bovine collagen is considered best for full-body support, particularly for joints, gut, and muscle recovery.
How Marine and Bovine Collagen Are Similar
There are several similarities between marine and bovine collagen, including:
Both are rich in Type I collagen, which supports skin, bones, and connective tissues.
Both provide essential amino acids like glycine, proline, and hydroxyproline that help with tissue repair and elasticity.
Both are typically hydrolyzed (as collagen peptides), making them easily digestible and absorbable.
Each type supports joint, skin, and gut health, though they may vary in emphasis.
Both are available as collagen powder, capsules, or in liquid form, and mix well into drinks or recipes.
How Safe Are These Supplements?
Bovine and marine collagen are generally considered safe for most people when taken in appropriate amounts. They're well-tolerated and widely used in supplements, often with few or no side effects. However, there are some considerations to keep in mind:
Potential Side Effects
Digestive upset: Some people may experience mild symptoms like bloating, gas, or a feeling of fullness.
-
Allergic reactions:
Marine collagen may trigger reactions in people with fish or shellfish allergies.
Bovine collagen may cause issues for those with beef sensitivities or on restricted diets.
Taste/smell sensitivity: Some people may dislike the natural flavor or odor of certain collagen products, especially marine.
Heavy metals (marine): If not properly sourced, marine collagen could carry a risk of contaminants like mercury, although high-quality brands test for purity.
Safety Considerations
Choose high-quality, third-party tested products that carry a certification (like NSF Certified for Sport) to ensure purity and safety.
Pregnant or breastfeeding women, and individuals with chronic conditions, should consult a healthcare provider before starting collagen supplements.
Collagen is not a complete protein, so it shouldn't replace other protein sources in the diet.
Which Should You Take: Marine or Bovine Collagen?
If you're looking to improve skin, hair, and nail health and don’t have any seafood allergies then marine collagen could be your best option. For those looking for more full-body support, particularly for joints, gut, and muscle recovery, then bovine collagen might be the more effective and economical supplement to try.
If you're looking for a high-quality bovine collagen to try, check out Momentous Collagen Peptides.
It’s sourced from grass-fed, pasture-raised cattle and contains highly bioavailable Type I and Type III collagen to support joint health, recovery, and connective tissue strength. Each serving provides 10g of hydrolyzed collagen peptides with no fillers or artificial ingredients. It also contains vitamin C to help increase collagen formation.
As well as 30-serving containers, Momentous Collagen is also available in convenient travel packs for on-the-go use, and Collagen Shots for easy consumption without mixing required.
Find out what customers are saying about Momentous Collagen Peptides:
“This is an amazing product. I’ve been using it for over 2 years now. I had back surgery (lumbar fusion) 2 years ago and collagen has helped me with the fusion of that missing segment. Also, my hair and nails are now strong and growing fast!”
-Luisa Amoroso A.
“I have been adding this to my daily drink for the past 6 months and have noticed my skin looking better and my knees feeling better.”
-Yvonne W.
Frequently Asked Questions
Is marine collagen better than bovine collagen?
Marine collagen is often considered better for skin, hair, and nail health due to its high Type I collagen content and superior bioavailability, meaning it’s absorbed faster. It's also ideal for pescatarians and those avoiding beef. However, bovine collagen contains both Type I and III, making it more versatile for supporting joints, gut, and muscles. The “better” option depends on individual health goals, dietary restrictions, and sensitivities. Both are effective, high-quality collagen sources when properly sourced.
Can you take both marine and bovine collagen together?
You can safely take marine and bovine collagen together. Combining them provides a broader range of collagen types (I and III) and a more complete amino acid profile, which may enhance support for skin, joints, gut, and overall connective tissue health. Many multi-collagen supplements already blend sources for this reason. Just be mindful of total dosage, start gradually, and ensure both are high-quality and free from allergens or contaminants. As always, consult your healthcare provider if you have dietary restrictions, allergies, or underlying conditions.
How long does it take to see results from collagen supplements?
Most people begin to see visible results from collagen supplements within 4 to 12 weeks, depending on the area of benefit. Skin improvements like elasticity and hydration may appear in as little as 4 weeks, while joint, muscle, and gut health benefits often take 8 to 12 weeks or more. Consistency is key as collagen levels build gradually. Results also vary based on age, diet, lifestyle, and the quality of the supplement.
Should you take collagen every day?
Taking collagen daily is recommended for the best results. Collagen levels naturally decline with age, so consistent supplementation helps maintain steady levels in the body. Daily use supports skin, joints, bones, and gut health over time, as collagen works gradually. Most studies showing benefits use daily doses of 2.5–10 grams. Missing occasional days isn’t harmful, but regular intake is key for noticeable and lasting effects. For best absorption, take it with vitamin C or a balanced meal. Always follow dosage guidelines on the product and consult a healthcare provider if you have specific health concerns.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
