Nutrition Diet Guide: What Type of Animal Collagen is Best for Your Health Goals?

October 24, 2025 •

4 min read

Collagen is the most abundant protein in the human body, making up about 30% of its total protein content and forming the vital building blocks for skin, bones, and connective tissues. As your body's natural production declines with age, understanding what type of animal collagen is best is key to achieving specific health and beauty objectives.

Quick Summary

This guide compares marine and bovine collagen, detailing the specific benefits of different types for skin, joints, and gut health. It explains how processing methods affect absorption and offers advice for choosing the ideal supplement based on personal needs and dietary preferences.

Key Points

Marine Collagen for Skin: High in Type I collagen with superior bioavailability, making it ideal for targeting skin health, hydration, and elasticity.
Bovine Collagen for Comprehensive Support: Containing both Type I and Type III collagen, this source benefits skin, bones, joints, gut health, and muscles.
Chicken Collagen for Joints: With a high concentration of Type II collagen, this source is specifically effective for supporting cartilage and relieving joint pain.
Hydrolysis is Key: Regardless of the source, look for hydrolyzed collagen peptides for optimal absorption and utilization by the body.
Consider Your Goals: Your specific health and beauty objectives, dietary needs, and budget should guide your choice of collagen source.
Combining Collagen Types: For broad-spectrum benefits covering skin, joints, and gut, a multi-collagen supplement or taking marine and bovine options together can be effective.

Understanding the Different Sources of Animal Collagen

Choosing the right collagen starts with knowing its source, as each provides a unique profile of collagen types and benefits. The most common animal sources are bovine (cow), marine (fish), and chicken. These sources primarily contain different types of collagen, which are best suited for specific functions within the body.

Bovine Collagen: The All-Rounder

Sourced from the hides and bones of cows, bovine collagen is rich in both Type I and Type III collagen. This combination makes it a versatile supplement for overall structural support and is a popular choice for those with multiple health goals. Type I collagen is the most abundant in the human body, providing the framework for skin, bones, tendons, and ligaments. Type III works alongside Type I, supporting the structure of muscles, organs, and blood vessels. The broad spectrum of benefits associated with bovine collagen includes:

Joint and Bone Health: The presence of both Type I and Type III collagen is beneficial for strengthening bones and supporting the connective tissues in joints.
Gut Health: Bovine collagen is particularly helpful for gut health. Type III collagen plays a role in the gut lining, which can help repair and strengthen the intestinal barrier.
Skin, Hair, and Nails: Like other Type I sources, bovine collagen supports skin elasticity, hydration, and hair and nail health.

Marine Collagen: The Beauty Booster

Marine collagen is derived from the skin and scales of fish, and is prized for its high concentration of Type I collagen. It is also known for its superior bioavailability, or absorption rate, due to smaller peptide particles. This makes it an ideal option for those primarily focused on beauty-related outcomes.

Superior Absorption: The low molecular weight of marine collagen peptides allows for faster and more efficient absorption by the body.
Skin Health: The high concentration of Type I collagen helps to improve skin elasticity, reduce the appearance of wrinkles, and boost overall skin hydration.
Pescatarian Friendly: As a fish-based product, marine collagen is a suitable alternative for those who avoid beef for dietary or religious reasons.

Chicken Collagen: The Joint Specialist

Less common in general-purpose supplements but highly effective for specific needs, chicken collagen is typically sourced from chicken cartilage. It is rich in Type II collagen, which is the primary component of cartilage, the flexible tissue that cushions joints.

Cartilage Support: Undenatured Type II collagen specifically targets joint health, potentially aiding in the repair and resilience of cartilage.
Joint Comfort: Studies have shown that Type II collagen may help reduce joint pain and inflammation, particularly in cases of osteoarthritis.

The Crucial Role of Hydrolysis

Regardless of the source, most high-quality collagen supplements undergo hydrolysis. This process breaks down large collagen molecules into smaller, more easily absorbed particles called collagen peptides. This pre-digestion is critical for ensuring the body can effectively utilize the collagen. A properly hydrolyzed supplement, whether marine or bovine, will offer excellent absorption. Some companies prioritize hydrolysis to achieve a specific molecular weight, which can make a well-processed bovine collagen just as bioavailable as marine collagen.

Choosing the Right Collagen: Marine vs. Bovine

When comparing marine and bovine collagen, your choice often depends on your primary health goals, dietary needs, and other personal factors. Both offer excellent benefits, but their different compositions and sourcing can make one a better fit than the other. Below is a comparison table to help you decide.


Feature	Marine Collagen	Bovine Collagen
Primary Collagen Type(s)	Primarily Type I	Type I and Type III
Main Benefits	Skin hydration, elasticity, and anti-aging effects	Comprehensive support for skin, bones, joints, and gut lining
Absorption Rate	Often considered more bioavailable due to smaller particle size	Excellent absorption when properly hydrolyzed; varies by product
Dietary Suitability	Pescatarian-friendly, often Kosher/Halal	Not suitable for pescatarians or vegans; typically Halal/Kosher from specific sourcing
Allergen Note	Avoid if allergic to fish/shellfish	Good for those with fish allergies
Cost	Generally more expensive	More widely available and typically more affordable
Sustainability	Wild-caught fish byproducts can be a sustainable choice	Depends on ethical farming practices (e.g., grass-fed)

Natural Sources and Supplement Selection

While supplements are a convenient way to boost collagen intake, integrating natural sources into your diet and supporting your body’s natural production is also important. Foods like chicken, fish, eggs, citrus fruits, and leafy greens provide the amino acids and co-factors necessary for collagen synthesis. When selecting a supplement, always look for high-quality, reputable brands that perform third-party testing to ensure purity, especially concerning contaminants like heavy metals in marine sources. For a deeper dive into the science of supplements and their effectiveness, resources like the Cleveland Clinic offer valuable insights: https://my.clevelandclinic.org/health/articles/23089-collagen.

Conclusion: Finding the Right Fit

There is no single "best" type of animal collagen for everyone; the ideal choice is entirely dependent on your personal health objectives, dietary restrictions, and budget. If your primary goal is to enhance skin hydration and elasticity with a potentially faster-acting supplement, marine collagen is an excellent choice. For comprehensive, all-around support for skin, joints, bones, and gut health, bovine collagen provides a broader range of benefits. If your concerns are specifically joint-related, a targeted chicken collagen supplement may be most beneficial. Combining different types, like a marine and bovine blend, is also a popular strategy to cover multiple health bases. Consistency and quality, however, remain the most important factors for seeing results. By evaluating your needs and researching reputable, hydrolyzed options, you can make an informed decision to support your nutritional and wellness goals.

Frequently Asked Questions

Marine collagen is often preferred for skin health due to its smaller peptide size and higher concentration of Type I collagen, leading to potentially faster absorption and more visible results in hydration and elasticity.

For joint-specific issues, chicken collagen (Type II) is often recommended as it is the main component of cartilage. Bovine collagen (Types I and III) also provides excellent support for joints, bones, and connective tissues.

Yes, it is safe to take both marine and bovine collagen together. This can provide a wider range of benefits by supplying a broader spectrum of collagen types, such as Type I, II, and III.

Hydrolyzed collagen and collagen peptides are the same thing. Hydrolysis is the process that breaks down large collagen molecules into smaller, more digestible peptides, which significantly improves absorption.

Your dietary restrictions are a key factor. If you follow a pescatarian or halal diet, marine collagen is a suitable choice. For those with fish or shellfish allergies, bovine collagen is a safe alternative.

Bovine collagen is particularly beneficial for gut health because it contains both Type I and Type III collagen. Type III is a key component of the intestinal lining, helping to repair and strengthen the gut barrier.

Marine collagen is naturally composed of smaller peptides, giving it higher bioavailability. However, a high-quality, extensively hydrolyzed bovine collagen can achieve a similar small molecular weight and absorption rate.