The Verdict. Both bovine and marine collagen provide the same benefits. Both are great for skin, hair, gut, and bone health. However, bovine is slightly cheaper and might be the better choice for those with intestinal problems.
Fish (marine) collagen has superior bioavailability.
Marine collagen is extracted from cold water fish - typically something like salmon. Fish collagen is absorbed up to 1.5 times more efficiently into the body which means it has superior bioavailability over bovine or porcine types.
Type I or type 1 collagen is the strongest type of collagen. If you're looking for a collagen for supporting skin health, type 1 is a top choice since it's literally a building block of the skin.
Marine Collagen are broken down into slightly smaller particles, with studies finding that it's absorbed 1.5 times more efficiently than other types of collagen. Bovine collagen still has an excellent absorption rate, with 90% of peptides being absorbed just a few hours after consuming it.
One of the biggest reasons people take a collagen supplement is to help improve their skin. Whether it be for wrinkles, glowing skin, or better skin elasticity, marine collagen is the best type to take for skin beautification and strengthening.
Type I collagen:
It is usually considered best for the skin. It is the most prevalent type of collagen in the body. This collagen preserved the levels of collagen in the skin, hair, or nails. Levels of type I collagen begin to decline around 25 years of age.
Can I take both types together? Many people choose to take both marine and bovine collagen together to maximise their benefits. With high-quality versions of both, you could get the most benefit in terms of the types of collagen you are consuming.
As a general rule, Logan suggests opting for a well-researched hydrolysed, marine-sourced, Type 1 collagen. “Type 1 collagen provides the main support for the skin, helping to provide structure,” she says. “ As it breaks down, we start to lose that structure, which can lead to the signs of ageing.
It's easier to digest
Whilst marine collagen is broken down into amino acids, bovine collagen tends to simply pass through the intestine before excretion, leaving fewer benefits behind.
Vital Proteins Collagen Peptides
This collagen powder comes recommended by all three panelists. “This company is one of the leaders in collagen powders,” says Melina Jampolis, M.D., board-certified nutrition specialist and Forbes Health Advisory Board member.
Collagen Type
If you're taking collagen for the anti-aging benefits, look for type I, or a combo of type I and type III. Both are found in the skin and support skin health (think: improved skin hydration, firmness and texture, as well as fewer wrinkles, per a review study in 2019 in the journal Molecules).
Since Bovine Collagen boosts both types, it can help with strengthening your skin, bones, tendons and more. Bovine collagen is mainly formed by three important amino acids: glycine (33%), proline and hydroxyproline (22%). These are the crucial building blocks of collagen, tendons and ligaments.
Marine collagen recommended dosage depends on age and the severity of skin, hair and nail concerns. Collagen dosage varies between 3 and 9 grams per day – or one to three Vida Glow Natural Marine Collagen Sachets.
Collagen supplements may not be safe for: People with fish, shellfish, or egg allergies (collagen supplements may contain these allergens as ingredients)16.
Like many dietary supplements, many collagen supplement manufacturers recommend that people take it every day, with lofty promises of healthier-looking skin, healthy joints and more if you follow the directions on the label.
Does Marine Collagen Have Any Side Effects? If you are allergic to fish, you should absolutely not take marine collagen. Also, since collagen is a protein, you should consider this a protein supplement.
The Verdict. Both bovine and marine collagen provide the same benefits. Both are great for skin, hair, gut, and bone health. However, bovine is slightly cheaper and might be the better choice for those with intestinal problems.
Health and nutrition experts agree on taking marine collagen on an empty stomach. Therefore, taking marine collagen first thing when you wake up or spacing your meals to allow ample time for marine collagen's exclusive digestion improves absorption efficiency.
To reap the benefits for skin health, the research recommends that you take between 2.5 to 5 grams of collagen per day (2). This amount is shown to increase skin elasticity and hydration in elderly women while reducing the depth of existing skin wrinkles in middle-aged women.
Vital Proteins 10 oz.
One of the newest products in the Vital Proteins collagen supplement line is this lemon-flavored collagen peptides formula, sourced from pasture-raised, grass-fed cows. Aniston stirs this one into a glass of water to get her 20 grams of collagen for the day.
“My go-to collagen routine is adding Vital Proteins Collagen Peptides in my morning cup of coffee or smoothie – so easy to use,” she said. The Friends star also acknowledged how this product has showcased the “passion for health and wellness” that she's had over the years.
Hydrolyzed collagen is the type often mentioned when it comes to skin benefits. Hydrolyzed collagen is very digestible and therefore readily absorbed by the body. Collagen is a protein.