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Ultimate guide to marine collagen: benefits and side effects
Written byMedico Digital
Reviewed bySam Ward
Is marine collagen different from other types? And could it benefit your skin? We fish for the answers
Summary
1What is marine collagen?
This type comes from the skin, bones and scales of marine organisms. Think fish, sponges, jellyfish and sea urchins…
2Marine collagen vs other types
People sometimes prefer marine collagen over porcine (pig) or bovine (cow) collagen due to its superior bioavailability and lower contamination risk…
3Potential marine collagen benefits
Marine collagen offers several potential benefits, making it a popular supplement choice…
Chances are you’ve heard of collagen. But did you know that it can come from fish?
Dive into the facts behind marine collagen, what it’s used for and how it’s different to other types...
Collagen: a quick intro
Collagen is the most abundant protein in your body. It maintains the structure and integrity of your skin, bones, muscles, tendons and ligaments and is the ‘glue’ that holds everything together, ensuring your tissues remain resilient and flexible.1
As you age, your body’s collagen production decreases, leading to common signs of ageing, such as wrinkles, joint pain and weakened bones.2-4 Collagen supplements, such as marine collagen, may help support you in this phase.2,3
We’ll be talking all things marine collagen here, but if you want to learn more about collagen in general, check out our ultimate guide to all the types of collagen.
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What is marine collagen?
This type comes from the skin, bones and scales of marine organisms. Think fish, sponges, jellyfish and sea urchins.4
Most marine collagen supplements and skincare products come from wild-caught white fish, such as cod, or farmed species, including tilapia and pangasius, which are freshwater fish.5-8
Marine collagen is particularly rich in type I collagen, the most abundant collagen in your body – essential for skin, bone, tendon and connective tissue structure.3
Marine collagen supplements, like powders, are made by cleaning fish byproducts and breaking the collagen proteins into smaller pieces so that they’re easier to digest and absorb. This ‘breaking down’ process is called hydrolysis.6,9
Marine collagen vs other types of collagen
People sometimes prefer marine collagen over porcine (pig) or bovine (cow) collagen due to its superior bioavailability and lower contamination risk.10 Thanks to its small particle size, it absorbs roughly 1.5 times quicker than bovine and porcine collagen.11
Marine collagen may also be a better option if you’re pescetarian or you don’t eat pork and beef products.10
Potential marine collagen benefits
Marine collagen offers several potential benefits, making it a popular supplement choice. Here are some of the possible benefits:
- improves skin elasticity: marine collagen helps maintain and improve skin elasticity, potentially reducing the appearance of fine lines and wrinkles.3 It provides structural support to the skin, keeping it firm and supple
- supports hair and nail health: emerging evidence suggests that hydrolysed collagen, such as marine collagen, may provide the necessary amino acids to support hair and nail growth12-14
- supports joint health: collagen plays an important role in maintaining joint health. Marine collagen may help cushion joints and support overall joint health.1 Some supplements contain vitamin C, which contributes to collagen formation for the normal function of cartilage15
Although these potential benefits are promising, more research on larger groups of people is needed to confirm the findings of existing studies. Much of the current research involves animals or lab data, which may not translate well to people.
Does marine collagen have any side effects?
Marine collagen is generally well-tolerated with minimal side effects.12 However, some people may experience minor bloating, digestive upset or a bad taste in the mouth.
It’s also important to avoid marine collagen if you have seafood and shellfish allergies. Always consult a healthcare professional before starting any supplement, particularly if you have a health condition or allergy or are taking prescription medications.
In rare cases, some people may experience more serious allergic reactions, such as hives or difficulty breathing.16,17 If you experience adverse reactions, discontinue use and seek medical attention immediately.
Is marine collagen good for you?
Marine collagen has several potential benefits that can support your skin and joints. Its high bioavailability means your body can absorb and use it more effectively than other collagen types.10
However, its effectiveness may vary depending on individual factors such as your diet, lifestyle and genetic predisposition.
It’s also important to remember that no supplement can replace the benefits of a healthy lifestyle. Be sure you’re getting a balanced diet and regular exercise wherever possible before you decide to introduce vitamins or supplements.
The final say
So, if you’re looking to support your skin and keep your joints supple as you age, marine collagen could be your new friend.
Rather explore your options? Learn more about each type of collagen in our ultimate guide.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
Please note scientific evidence for this topic is very limited and although there are emerging studies, more clinical research needs to be conducted. Please speak to your GP before taking any new products.
- Wu M, et al. Biochemistry, collagen synthesis. Treasure Island (FL): StatPearls Publishing; 2023. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709
- Reilly D, Lozano J. Skin collagen through the lifestages: important for skin health and beauty. Plastic and Aesthetic Research [Internet]. 2021 Jan 7 [cited 2024 Dec 19]; 8:2. Available from: https://www.oaepublish.com/articles/2347-9264.2020.153
- Geahchan S, et al. Marine collagen: A promising biomaterial for wound healing, skin anti-aging, and bone regeneration. Mar Drugs. 2022;20(1):61. https://doi.org/10.3390/md20010061
- Rahman A, et al. Collagens from marine organisms towards biomedical applications. Mar Drugs. 2022;20(3):170. https://doi.org/10.3390/md20030170
- Carvalho A, et al. Evaluation of the potential of collagen from codfish skin as a biomaterial for biomedical applications. Mar Drugs. 2018;16(12):495. https://doi.org/10.3390/md16120495
- Jafari H, et al. Fish collagen: Extraction, characterization, and applications for biomaterials engineering. Polymers (Basel). 2020;12(10):2230. https://doi.org/10.3390/polym12102230
- Oslan SNH, et al. Extraction and characterization of bioactive fish by-product collagen as promising for potential wound healing agent in pharmaceutical applications: Current trend and future perspective. Int J Food Sci. 2022;2022:9437878. https://doi.org/10.1155/2022/9437878
- Nurilmala M, et al. Fish skin as a biomaterial for halal collagen and gelatin. Saudi J Biol Sci. 2022;29(2):1100–1110. https://doi.org/10.1016/j.sjbs.2021.09.056
- León-López A, et al. Hydrolyzed collagen — sources and applications. Molecules. 2019;24(22):4031. https://doi.org/10.3390/molecules24224031
- Coppola D, et al. Marine collagen from alternative and sustainable sources: Extraction, processing and applications. Mar Drugs. 2020;18(4):214. https://doi.org/10.3390/md18040214
- Farooq S, et al. A review on marine collagen: sources, extraction methods, colloids properties, and food applications. Collagen and Leather. 2024;6(1). https://doi.org/10.1186/s42825-024-00152-y
- Hexsel D, et al. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017;16(4):520–6. https://doi.org/10.1111/jocd.12393
- Reilly DM, Kynaston L, Naseem S, Proudman E, Laceby D. A Clinical Trial Shows Improvement in Skin Collagen, Hydration, Elasticity, Wrinkles, Scalp, and Hair Condition Following 12-Week Oral Intake of a Supplement Containing Hydrolysed Collagen. Dermatol Res Pract [Internet]. 2024 Jul 10 [cited 2024 Dec 20]. Available from: https://pubmed.ncbi.nlm.nih.gov/39021368/
- Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients [Internet]. 2023 Mar 8 [cited 2024 Dec 20]; 15(6): 1332. Available from: https://pubmed.ncbi.nlm.nih.gov/36986062/
- European Commission. Characteristics [Internet]. European Commission [cited 2024 Dec 20]. Available from: https://ec.europa.eu/food/food-feed-portal/screen/health-claims/eu-register/details/POL-HC-6503
- Amyoony J, et al. Consumer perception of collagen from different sources: An investigation using hedonic scale and check all that apply. J Food Sci. 2023;88(12):5236–47. https://doi.org/10.1111/1750-3841.16822
- Ueno R, et al. A case of pediatric anaphylaxis caused by gummy tablets containing fish collagen. Asia Pac Allergy. 2020;10(4):e35. https://doi.org/10.5415/apallergy.2020.10.e35
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