A Nutritionist’s Guide to Choosing Marine Collagen: How to make the right choice for you

Are you looking for a responsibly-sourced marine collagen powder to support your skin, hair and overall wellbeing? Join Erin Ogden, one of our in-house nutrition experts, as she helps you navigate what to consider when choosing the right marine collagen for you - from sourcing to quality.

At a glance:

+ Not all marine collagen is created equally. When making your choice, consider how it's sourced, how it's formulated, what format it comes in, and whether it's been tested by a third party.

+ Many manufacturers add other ingredients, such as Vitamin C. There is limited evidence that these extra ingredients dramatically impact results.

+Look for hydrolysed collagen peptides within the 2,000–5,000 dalton range for optimal absorption.

+ Powders and liquids are recommended over capsules; a meaningful daily dose would require taking several capsules at once.

+ Standards vary significantly between manufacturers. Look for transparency and third-party testing.

+ Ancient + Brave's marine collagen is sourced from MSC-certified wild-caught fish. It was Vogue's choice for Best Sustainable Marine Collagen and is the gold standard for ocean impact.

+ After 12 weeks of taking Wild Collagen, 100% of participants in the BECOME study felt their skin was more hydrated.

Marine collagen: making a considered choice 

In 2026, beauty has moved beyond the drugstore as more people look to support skin from within using ingestible skin supplements. For many, that begins with marine collagen, a supplement raved about in beauty editorials and in influencers' feeds, touting its benefits for glowing skin. 

While the hype is real, the impact of collagen runs far deeper than aesthetics, with 

quality and sourcing making a meaningful difference from product to product.

What is marine collagen, and how does it differ from other types of collagen?

Before we dive into what to look for when choosing your collagen, let’s first remind ourselves what marine collagen is.

Marine collagen is a hydrolyzed collagen peptide supplement derived from fish skin, scales or bones. It is rich in Type I collagen, the most abundant type of collagen in the human body. 

Available in powder, capsule and liquid formats. When taken consistently, it supports Type I collagen intake, the most abundant form of collagen found in the human body. In that way, it is remarkably similar to bovine collagen. 

However, while bovine collagen is derived from cattle, marine collagen is derived from fish or other marine life, typically from the skin, scales or bones, making it a great choice for those who follow a pescatarian diet.

Marine collagen vs bovine collagen

Note: Some of the variation in outcomes comparing marine vs. bovine collagen may be due to the fact that bovine collagen has been studied more extensively, and we lack reliable studies comparing the two sources head-to-head. Further robust research specifically looking at marine collagen is needed to fully understand the similarities and differences between the two.

Benefits of taking marine collagen: Skin, hair and more

While many associate marine collagen with skin anti-aging and bovine with overall wellbeing, the truth is that marine collagen supports so much more than just your skin health.

As both sources are rich in Type I collagen, research increasingly shows that, similar to bovine collagen, marine collagen supplementation supports the body’s own collagen synthesis and repair, impacting the health of skin, joints, bones and more (1). 

For skin 

If supporting your skin from within is your main wellbeing goal, marine collagen is a great choice.+ 

Skin quality declines with age due to a reduction in collagen synthesis and decreased skin vascularity (2). Collagen supplements encourage the skin to make more of its own collagen and, in doing so, help maintain its structural support network, keeping it firm and bouncy.

Marine collagen is sometimes marketed as more “skin-oriented” (compared to bovine collagen) as it is predominantly type I collagen, similar to the makeup of skin.

The promotion of marine collagen over bovine collagen may also be related to the fact that it is more easily hydrolyzed into smaller peptides, which means that this source of collagen could be absorbed more efficiently by the body.

The important thing to note here, however, is that both marine and bovine collagen, when hydrolyzed, have been shown to be well absorbed. So when selecting a collagen supplement to support your skin health journey, first look for one that has ‘hydrolyzed collagen peptides’ and then select bovine or marine based on dietary preference. 

For hair and nails 

Regardless of source, supplementing with Type I collagen peptides may support the foundation for healthy nails, promoting growth and strength over time. 

For gut health and beyond

Beyond skin, emerging research suggests marine collagen supplementation may also impact bone and gut health. When taken in conjunction with vitamin D, calcium and other bone-supportive nutrients, collagen may help preserve bone mass and other markers of bone health as we age (3).

In relation to the gut, some studies suggest that marine collagen may play an integral role in strengthening the lining of the digestive tract (4).

For overall wellbeing

As the most prevalent type of collagen in the body, Type I collagen from marine sources impacts the strength and elasticity of our skin, bones, joints and overall well-being. 

Intake supplies amino acids such as glycine, proline and hydroxyproline, foundational building blocks throughout the body, and can also support increased protein needs. 

Does marine collagen actually work? When to expect results

A recent comprehensive scientific review by researchers at Anglia Ruskin University found that collagen supplementation supports skin hydration, skin elasticity, joint comfort, and healthy aging. We know that our collagen levels decline as we age, and supplementation is emerging as a way to support the body’s collagen production (1).   

As experts in collagen, we don’t just look for the evidence that collagen works; we add to it. 

While results vary from person to person, our ground-breaking BECOME Study demonstrated support for skin and whole-body health after 12 weeks of consistent daily supplementation with Wild Collagen, our responsibly-sourced, wild-caught marine collagen powder(6).  

• 100% felt their skin was more hydrated*

• 94% found the product helped support their skin’s natural elasticity*

• 100% felt their skin had more glow and brightness*

• 81% felt more energized throughout the day*

• 97% felt the product supported their body’s recovery process after exercise*

• 97% saw less collagen breakdown*

*Double-blind, randomized, and placebo-controlled clinical trial in 60 healthy UK females aged 35-55 to evaluate the efficacy of Wild Collagen over 12 weeks.

As for how long collagen takes to work, it is important to know that collagen is no quick fix. Benefits from collagen supplementation are duration-dependent, meaning that they accumulate over time with consistent intake.  Studies continue to show that long-term collagen supplementation (8 weeks or more) yields more favorable results for skin hydration and elasticity than short-term use (3). 

While results will vary from person to person, and some may see results sooner than others, here’s a timeline you can use as a guide to when you might see results.

What to consider when choosing the best marine collagen for you

Now that you know the benefits of marine collagen, you might wonder what to consider when choosing the best collagen for you.

Based on current evidence, the source of collagen (marine vs. bovine) seems less important than its quality when comparing sourcing, bioavailability, formulation, dose and testing from brand to brand. 

Bioavailability: During manufacturing, collagen supplements are broken down into smaller pieces to aid with absorption. While some brands may market very low-molecular-weight marine collagen, the optimal weight based on current studies is within the range of 2,000-5,000 daltons. 

At Ancient + Brave, we ensure that our Wild Collagen is within this range, which is most strongly supported by the literature. 

Formulation: With the vast array of collagen products on the market, it’s easy to get caught up in the “more is more” mentality, which isn’t always the case when it comes to supplements. 

You may come across marine collagen options that include other ingredients, such as vitamin C, related to its role in collagen production in the body. However, most people who consume a variety of fruits and vegetables likely get enough vitamin C from their diet alone to support collagen synthesis.

There is limited evidence that adding ingredients like vitamin C to collagen supplements dramatically impacts results, which is why we simply offer pure hydrolyzed marine collagen with nothing added, including no fillers or additives.

Format: Collagen powder vs capsules

Powders and liquids are often recommended over capsules or tablets. This is because it is difficult to fit enough type I collagen into a single capsule for a meaningful dose, and many people may not prefer to take several capsules at once.

Dose: Getting the right dose is key for optimal benefits over time. The research supports a daily dose of 5-15g of type I collagen, which you can get from bovine or marine collagen. 

Transparency and Third-Party Testing: While regulations exist within the supplement industry, companies are largely responsible for compliance, and the variation between standards is as wide as the market itself.

At Ancient + Brave, our commitment to transparency and third-party testing is evident in what we like to call “Our Brave Standard.” It comprises the bar we set for ourselves and our customers, ensuring thoughtful formulations, independent testing, scientific validation and responsible sourcing for all of our products, including our marine collagen.+

Source: Wild-caught vs farmed

Various collagen sources and formats can provide health benefits. Which collagen is best for each individual depends on many factors, including dietary preference, allergies, intolerances, health needs and lifestyle. 

For example, those with fish or shellfish allergies can opt for bovine over marine. Whereas those following a pescatarian or halal diet may prefer marine collagen.

Is marine collagen safe?

Yes! Studies support the safety of long-term collagen supplementation without adverse side effects. 

While individual experiences may vary, it’s always important to be mindful of the recommended daily dose and remember that quality varies widely between collagen products. It is possible that fillers, additives and other ingredients combined with collagen peptides could impact tolerability from person to person, so make sure to select a high-quality supplement and be mindful of what's been added.

Of course, if you are allergic to fish, opt for bovine collagen instead of marine collagen to avoid allergic reactions. 

Ocean impact: Choosing a responsibly sourced marine collagen

Marine collagen is often considered environmentally responsible, as a majority of the by-products from fish production that typically go to waste can instead be used to create collagen peptide products. 

At the heart of Ancient + Brave is an unwavering commitment to social and environmental responsibility woven throughout everything we do. From our sourcing standards to our recyclable packaging and transparency, we aim to do as little harm to the planet as possible. 

Marine collagen sourced from MSC-certified wild-caught fish, like Ancient + Brave’s Wild Collagen, supports responsible fishing practices, protects marine ecosystems and reduces bycatch. In fact, our marine collagen was featured in Vogue as their choice for “Best Sustainable Marine Collagen.” 

This is where your choice of marine collagen makes a meaningful difference, as not all brands follow these same standards. 

Closing thoughts

Choosing a marine collagen that genuinely supports your health means looking at how it's sourced, how it's formulated, and whether the brand is willing to prove it works. The next time you’re looking to support your collagen intake, consider looking beyond the label for a marine collagen that benefits both your body and the planet,+ 

If you need help choosing the best collagen for you, our in-house nutritionist team can help you to find the right fit. Take our collagen finder quiz, check out our community’s marine collagen reviews or reach out to our friendly customer care team.

FAQs

What is the difference between marine collagen and bovine collagen?

Based on current research, the main difference between them is the animal source (fish vs. cow) and the main collagen types. However, both sources are rich in Type I collagen and after each source is hydrolyzed, minor differences exist.

Does marine collagen work better than bovine collagen for skin elasticity and hydration?

Despite marine collagen being marketed more aggressively for skin and beauty, both bovine and marine collagen can improve skin hydration and elasticity. Currently, there is insufficient evidence to conclude that marine collagen is clinically superior to bovine collagen. 

How long does marine collagen take to work? What results can I expect 

Benefits from collagen supplementation are duration-dependent, meaning that results are seen with consistent intake over time. While individual responses may vary, you may see improvements in skin elasticity and hydration or joint comfort with 8 or more weeks of consistent use. Some people also report improvements in hair, nail and gut health. 

Is marine collagen safe to take every day?

Yes. Studies indicate that long-term supplementation with collagen is generally safe.

As with any supplement, it’s a good idea to speak to your healthcare provider before introducing new supplements or dietary changes. 

What is the difference between wild-caught and farmed marine collagen?

While not all companies disclose their sourcing information, sourcing matters as it can impact what else is in your supplement, including things you don’t want. Typically, wild-caught fish have superior nutrient profiles due to their natural diets and active lifestyles. Farmed fish, often fed grains or pellets and confined to small enclosures, may be more susceptible to lice and bacteria. Consequently, they are frequently treated with antibiotics and, occasionally, hormones, which may impact our health when consumed.

How do I know if my marine collagen is high quality?

There are a few things to consider when choosing a high-quality marine collagen supplement. You’ll want to look for one that is hydrolyzed and comes in a format that provides a clinically meaningful dose of 5- 15 g. Looking for third-party certification, such as “MSC-certified,” helps ensure your supplement contains what it says it contains and that it is crafted without unnecessary ingredients, antibiotics or environmental pollutants.

Can I take marine collagen if I have a fish allergy?

It’s recommended that people with a fish allergy avoid marine collagen due to the fact that supplements may still contain tiny traces of fish protein and some people react to even small amounts. Instead, consider opting for bovine collagen. 

Resources:

1. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

2. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097

3. Chen Q, Chen O, Martins IM, et al. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017;8(3):1144-1151. doi:10.1039/c6fo01347c

4. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

5. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9):2080. Published 2023 Apr 26. doi:10.3390/nu15092080

6. https://ancientandbrave.com/pages/science/clinical-trials-home

7. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

8. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9):2080. Published 2023 Apr 26. doi:10.3390/nu15092080

9. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomized Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097

10. Chen Q, Chen O, Martins IM, et al. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017;8(3):1144-1151. doi:10.1039/c6fo01347c

11. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

12. https://ancientandbrave.com/pages/science/clinical-trials-home