Which fish has marine collagen? An expert guide

December 27, 2025 •

3 min read

Marine collagen is absorbed by the human body up to 1.5 times more efficiently than bovine collagen. To get the most bioavailable form of this supplement, it's essential to understand which fish has marine collagen and from which parts it is sourced.

Quick Summary

Marine collagen is extracted from fish byproducts like skin, scales, and bones, with species such as tilapia and cod being common sources due to their high Type I collagen content. Its high bioavailability offers benefits for skin, joint, and hair health.

Key Points

Tilapia and Cod: Tilapia and cod are two of the most common and sustainable fish species used for commercial marine collagen extraction from their skin and scales.
Sourcing Matters: Marine collagen is primarily extracted from fish byproducts like skin, scales, and bones, with skin often yielding higher concentrations.
High Bioavailability: Marine collagen is considered more bioavailable than bovine collagen due to its smaller peptide size, allowing for more efficient absorption.
Type I Collagen: Fish collagen is rich in Type I collagen, which is highly beneficial for skin elasticity, hydration, and overall connective tissue health.
Sustainability: Choosing marine collagen helps utilize byproducts from the fishing industry, making it a more eco-friendly choice compared to land-based sources.
Safety First: Ensure supplements are sourced from wild-caught, sustainably-fished species and tested for heavy metals to avoid contaminants.
Broad Health Benefits: Besides skin health, marine collagen supports joint health, strengthens hair and nails, and promotes digestive wellness.

Understanding Marine Collagen

Marine collagen, also known as fish collagen, is a protein derived from the skin, bones, and scales of fish. It is rich in Type I collagen, which is crucial for skin, bones, and connective tissue, and is considered highly bioavailable due to its smaller peptide size, allowing for efficient absorption. Sourcing collagen from fish by-products also promotes sustainability.

Fish Species Rich in Marine Collagen

While various fish species contain collagen in different parts like skin, scales, and bones, some are preferred for commercial extraction due to their yield and properties.

Commonly Used Fish Sources

Tilapia: This warm-water fish is a sustainable source, with studies showing high yields of stable Type I collagen from its skin and scales.
Cod: Wild-caught white fish like Atlantic cod are significant sources, with collagen found in the skin and swim bladders.
Salmon: Salmon skin and scales are excellent collagen sources, potentially aiding wound healing when combined with vitamin C. Using salmon skin also helps reduce waste.
Tuna: Both skin and scales from tuna like yellowfin are sources of extractable Type I collagen.
Sardines: Eating sardines whole, including skin and bones, provides a natural dietary source of Type I collagen.
Catfish and Eels: The skin of these fish has also been found to yield viable Type I collagen.

Marine Collagen vs. Bovine Collagen: A Comparison

Both marine and bovine collagen offer health benefits, but they differ in source, composition, and bioavailability. The choice depends on individual needs and preferences. Below is a comparison of these two popular collagen types.


Feature	Marine Collagen	Bovine Collagen
Source	Fish skin, scales, and bones.	Cow hides, bones, and cartilage.
Types of Collagen	Primarily Type I, abundant in skin, tendons, and bones.	Primarily Type I and Type III, important for skin and blood vessels.
Bioavailability	High; smaller peptide size leads to efficient absorption.	High, but slightly lower absorption than marine collagen.
Sourcing	Uses fish by-products, considered highly sustainable.	Can be sustainable if from grass-fed cattle, but may have higher environmental impact.
Allergies	Avoid if allergic to fish or shellfish.	Avoid if sensitive to beef, have religious dietary restrictions, or avoid red meat.
Benefits	Targets skin hydration, elasticity, and anti-aging, plus hair and nail health.	Offers broad support for skin, joint, and bone health.
Cost	Typically more expensive due to complex extraction.	Generally more affordable and widely available.

The Benefits of Marine Collagen

Marine collagen is popular for its wide-ranging health benefits:

Skin Health and Anti-Aging: It improves skin hydration and elasticity, reducing fine lines and wrinkles by signaling increased natural collagen production.
Joint and Bone Support: As a component of cartilage, it aids regeneration, reduces inflammation, and can alleviate joint pain, supporting mobility.
Stronger Hair and Nails: Providing amino acids for keratin production, it leads to stronger hair and less brittle nails.
Digestive Health: It supports a healthy intestinal lining by providing amino acids for repair and regeneration.

Safety and Sourcing Considerations

Marine collagen is generally safe, especially when hydrolyzed. However, avoid it if you have fish or shellfish allergies. To mitigate concerns about heavy metals, choose reputable brands that test for purity and look for certifications like the Marine Stewardship Council (MSC) for sustainable sourcing. Consistent daily use for 4 to 12 weeks is often needed to see results.

Conclusion

Fish species such as tilapia, cod, salmon, and sardines are excellent sources of marine collagen, primarily from their skin and scales. This highly bioavailable Type I collagen offers targeted benefits for skin, hair, and joint health. Compared to bovine collagen, the marine option can be more sustainable with superior absorption. Ensure safety and effectiveness by choosing high-quality, hydrolyzed marine collagen from brands with third-party verification and sustainable sourcing. Adding marine collagen to your routine can support natural collagen production and improve wellness.

For more detailed scientific information on marine collagen extraction and applications, consult studies such as those published by the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC7601392/).

Frequently Asked Questions

While many fish contain collagen, species with high concentrations in their by-products used for supplements include tilapia, cod, salmon, and tuna. Smaller fish like sardines, which are eaten whole, also offer a good dietary source.

Marine collagen is often preferred for skin, hair, and nail health due to its primary Type I collagen content and superior bioavailability. Bovine collagen, containing Type I and III, offers broader support for joints and muscles. The 'best' option depends on your specific health goals and dietary restrictions.

High-quality marine collagen supplements are hydrolyzed and refined to remove any unpleasant fishy taste or odor. When mixed into drinks or food, the taste is typically mild or neutral, though some may notice a faint flavor.

Yes, you can get collagen from eating fish, especially by consuming the skin and making bone broth. For example, eating sardines whole provides collagen from the skin and bones. However, most people do not consume the highest-collagen parts of fish like the scales, heads, and bones regularly.

Marine collagen is generally safe, with few reported side effects like mild digestive upset. However, individuals with fish or shellfish allergies should avoid it. It is crucial to purchase supplements tested for heavy metal contamination from reputable brands.

High-quality marine collagen supplements derived from fish skin and scales are typically free of mercury, as this heavy metal accumulates in fatty tissues rather than protein. Reputable brands will test for contaminants to ensure purity.

Many people report seeing initial improvements in skin hydration and elasticity within 4 to 12 weeks of consistent daily supplementation. Benefits for joints, hair, and nails may take longer to become noticeable.