Which is better: marine collagen or bovine collagen?

December 19, 2025 •

2 min read

By age 40, the body's natural collagen production can decrease by as much as 25%. For those seeking to supplement this vital protein, the choice often comes down to marine collagen or bovine collagen, each offering distinct advantages depending on your specific health goals.

Quick Summary

This article examines the key differences between marine and bovine collagen, including their sources, collagen types, and bioavailability. It highlights how marine collagen excels for skin health while bovine collagen is more comprehensive for overall support, empowering you to make an informed decision based on your personal needs and preferences.

Key Points

Source: Marine collagen comes from fish; bovine collagen is from cows.
Collagen Types: Marine is primarily Type I, best for skin. Bovine has Types I and III, providing more comprehensive support.
Absorption: Marine collagen has smaller peptides and is often more bioavailable, though quality processing is key for both.
Key Benefits: Choose marine for skin elasticity and beauty benefits; choose bovine for overall support, including joints and gut health.
Dietary Fit: Marine is for pescatarians and those avoiding beef. Bovine is for those with fish allergies.
Cost & Sustainability: Bovine is generally more affordable. Marine is often seen as more sustainable due to using fish by-products.
Combining Sources: Taking both marine and bovine can offer a broader range of collagen types and amino acids for comprehensive benefits.

Understanding the Fundamental Differences

Collagen is the most abundant protein in the human body. As we age, our natural production declines, leading many to turn to supplements. The primary sources for most supplements are marine (fish) and bovine (cow). Key differences include origin, collagen types, and bioavailability.

Origin and Extraction

Marine collagen is sourced from fish by-products like scales, skin, and bones, often making it a more environmentally friendly choice. Bovine collagen comes from cow hides, bones, and cartilage. Ethical farming practices, such as using grass-fed cattle, are important for sustainable bovine sourcing.

Collagen Types and Composition

Both marine and bovine collagen contain Type I collagen.

Marine Collagen: Primarily Type I, beneficial for skin, hair, and nails.
Bovine Collagen: Contains both Type I and Type III collagen. Type III supports skin, organs, blood vessels, and the gut.

Bioavailability and Absorption

Bioavailability measures how well the body absorbs a substance. Marine collagen has smaller peptides, which may lead to quicker absorption. Some research suggests marine collagen might be more bioavailable. However, effective hydrolysis in processing is crucial for high absorption in both types.

Marine Collagen vs. Bovine Collagen: A Comprehensive Comparison

Here is a comparison of marine and bovine collagen across several factors:


Feature	Marine Collagen	Bovine Collagen
Source	Fish skin, scales, and bones	Cow hides, bones, and cartilage
Primary Collagen Types	Type I	Types I and III
Best For	Skin health, elasticity, anti-aging	Overall support: joints, bones, muscles, gut
Bioavailability	High; potentially faster absorption	High; effective with good processing
Cost	Typically more expensive	More affordable
Sustainability	Generally more sustainable (uses by-products)	Depends on sourcing (e.g., grass-fed)
Allergy Concerns	Avoid with fish/shellfish allergies	Avoid with beef sensitivities
Taste	Can have mild fishy taste (often removed)	Generally neutral
Dietary Restrictions	Suitable for pescatarians, kosher, halal	Not suitable for pescatarians

Who Should Choose What?

The best choice depends on your goals and diet.

Skin benefits: Marine collagen is preferred for skin elasticity and reducing fine lines due to its Type I concentration and absorption.
Overall body support: Bovine collagen, with Types I and III, is better for joint health, gut integrity, and bone density.
Cost: Bovine collagen is typically more budget-friendly.
Diet: Marine is for pescatarians or those avoiding beef. Bovine is for those with fish/shellfish allergies.

List of Key Considerations

Prioritize your goals (skin vs. general support).
Consider allergies and dietary needs.
Look for ethically sourced products (e.g., MSC-certified marine, grass-fed bovine).
Combining both types can offer broader benefits.

Conclusion: Which is Better?

The choice between marine collagen or collagen from other sources like bovine is personal. Marine collagen is excellent for skin health due to its Type I content and bioavailability. Bovine collagen offers comprehensive support for the body with Types I and III. Understanding these differences helps you choose the best supplement for your needs. Consistent use of a high-quality, hydrolyzed collagen peptide supplement is key.

Frequently Asked Questions

Yes, it is perfectly safe to take both marine and bovine collagen together. This can provide a wider spectrum of collagen types (I and III) for more comprehensive support for your skin, joints, and gut health.

While both can help, bovine collagen is often considered more effective for joint health as it contains both Type I and Type III collagen, which support cartilage and connective tissues. Type II collagen, found primarily in chicken or eggshell membrane sources, is even more targeted for cartilage.

Yes, marine collagen is particularly effective for skin health. It is rich in Type I collagen and has high bioavailability due to its smaller peptide size, which helps improve skin elasticity, hydration, and reduce the appearance of wrinkles.

Generally, marine collagen is considered more sustainable as it often utilizes fish by-products that would otherwise be discarded from the seafood industry. The sustainability of bovine collagen depends on farming practices, such as sourcing from grass-fed cattle.

Collagen supplements are generally well-tolerated. Some people may experience mild side effects like digestive upset. Those with fish or beef allergies must choose an alternative source, and it is always important to check for third-party testing to ensure purity.

Results can vary based on individual factors, but most people can expect to see visible improvements in 4 to 12 weeks with consistent, daily use. Skin benefits may appear sooner than improvements in joint or bone health.

Yes, your body can synthesize collagen from protein-rich foods, especially those with high amino acid content like glycine and proline. Sources include bone broth, chicken skin, and fish with skin on. However, supplements provide a concentrated, easily absorbed dose.

Bovine collagen generally has a more neutral, milder taste compared to marine collagen, which can sometimes have a faint fishy aftertaste, although modern processing techniques often remove this.

You should avoid marine collagen if you have fish or shellfish allergies. If you have a beef allergy or intolerance, choose marine collagen or a multi-source supplement that is verified safe for your dietary needs. Always check the product's allergen information.