Bovine Collagen vs. Marine Collagen – Which One is Right for You?

Collagen supplements are everywhere—powders, capsules, even collagen-infused drinks. But do they actually work? And more importantly, which type is best?

The two most popular options—bovine collagen (from cows) and marine collagen (from fish)—both claim to support skin, joints, and gut health. But they’re not the same.

If you’re spending money on collagen, you want the right one for your needs. Some absorb better, some work differently in the body, and some are just marketing hype.

In this post, I’ll break down the key differences, which one is best for your goals, and whether collagen is even worth taking.

By the end, you’ll know exactly what to look for—and what to avoid. Let’s dive in!

What is Collagen?

Collagen is the most abundant protein in the human body, acting as the building block for skin, joints, bones, and connective tissues. It provides structure, strength, and elasticity, keeping everything firm and flexible. As we age, collagen production naturally declines, leading to wrinkles, joint pain, and weaker bones.

The Role of Collagen in the Body

I like to think of collagen like the scaffolding of a building, holding your body together. It keeps your skin plump, cushions your joints, strengthens your bones, and even supports your gut health. Your body makes collagen naturally, but factors like aging, sun exposure, and poor diet can break it down faster than it’s replaced. This is why many people turn to collagen supplements.

Types of Collagen and Their Benefits

Although there are 28 types of collagen, more than 90% of the collagen your body produces is type I, II or III. (1)

• Type I: Found in skin, hair, nails, and bones
  • Supports anti-aging and wound healing.
• Type II: Found in cartilage
  • Key for joint health and mobility.
• Type III: Found in skin, muscles, and blood vessels
  • Helps with skin elasticity and gut health.

Collagen supplements typically contain Type I and III (bovine or marine) or Type II (chicken cartilage) to target different areas of health. Choosing the right type depends on your specific goals.

What is Bovine Collagen?

Bovine collagen is made from cows and is one of the most common collagen supplements on the market. It is particularly high in Type I and Type III collagen, which support skin, joints, gut health, and muscle recovery. 

Source and How It’s Made

Bovine collagen is sourced from cow hides, bones, and connective tissue—parts that are naturally rich in collagen. These materials go through a process called enzymatic hydrolysis, which breaks down collagen into smaller, more absorbable peptides. This is why you’ll often see it labeled as hydrolyzed collagen or collagen peptides—it simply means it’s easier for your body to digest and use.

Types of Collagen in Bovine Collagen

Bovine collagen naturally contains two key types:

• Type I Collagen – Found in skin, bones, tendons, and ligaments, making it great for wrinkle reduction, bone strength, and overall structural support.
• Type III Collagen – Supports skin elasticity, gut lining, and blood vessels, playing a key role in digestive health and circulation.

Because it provides both Type I and Type III, bovine collagen is a great broad-spectrum collagen option that is ideal for skin health, joint support, and gut repair—three areas where collagen levels decline most with age.

Benefits of Bovine Collagen

Bovine collagen is best known for supporting skin, joints, and gut health. It helps maintain firm, hydrated skin, strengthens cartilage and connective tissues, and supports gut lining repair and muscle recovery.

Skin Elasticity and Hydration

Due to its high Type I collagen content, bovine collagen helps reduce wrinkles, improve skin elasticity, and boost hydration. Studies show it can increase skin moisture and firmness, making it a popular anti-aging supplement. (2)

Joint Health and Mobility

Collagen is also a major component of cartilage, the tissue that cushions joints. Supplementing with bovine collagen may help reduce stiffness, improve mobility, and support joint comfort—especially in people with osteoarthritis or active lifestyles. (3)

Gut Health and Muscle Recovery

Type III collagen is found in connective tissues, including the gut, but research hasn’t confirmed that collagen supplements heal the gut. However, collagen contains glycine, an amino acid involved in tissue repair, making it a popular choice for those looking to support digestion and overall recovery.

Who Should Choose Bovine Collagen?

Bovine and marine collagen both have benefits, but bovine collagen is the better choice if you:

1. Need joint and cartilage support – Contains Type III collagen, which plays a bigger role in joint cushioning and connective tissue repair.
2. Want gut-specific support – Type III collagen is naturally found in the intestinal lining, which is why some believe bovine collagen may support gut health. However, research hasn’t confirmed this yet!
3. Focus on muscle recovery – Higher in glycine and proline, key for muscle repair and post-workout recovery.
4. Prefer a budget-friendly option – Generally cheaper and more widely available than marine collagen.
5. Eat beef but avoid fish – A better fit for those who consume red meat but prefer to skip seafood.

What is Marine Collagen?

Marine collagen, also called piscine collagen, comes from fish skin, scales, and bones. It’s almost exclusively packed with Type I collagen, which is the most important type for skin, hair, nails, and bones. Because marine collagen has smaller protein particles, it absorbs faster than other types.

Source and How It’s Made

Marine collagen is extracted from fish parts that are naturally rich in collagen. Like bovine, these materials go through enzymatic hydrolysis, a process that breaks collagen down into smaller, more digestible proteins called peptides. Peptides are easier for the body to absorb and use.

Types of Collagen in Marine Collagen

Marine collagen is almost entirely Type I collagen, which is the main type found in our skin, bones, tendons, and ligaments. It helps keep skin firm, hydrated, and youthful while also supporting bone strength. Unlike bovine collagen, marine collagen does not contain Type III collagen. 

Benefits of Marine Collagen

Marine collagen is known for its fast absorption, making it highly effective for skin, hair, nails, and bone health. It’s rich in Type I collagen, which helps improve skin elasticity, hydration, and strength. Since it’s sourced from fish, it’s also a pescatarian-friendly alternative to bovine collagen.

Superior Absorption and Bioavailability

Marine collagen has a smaller molecular size, meaning it absorbs faster and more efficiently than bovine collagen. Research suggests that marine collagen peptides are up to 1.5 times more bioavailable, allowing the body to use them more effectively for skin repair, bone strength, and overall collagen production.

Best for Skin, Hair, and Nails

Marine collagen makes up 75-80% of your skin’s structure, making it one of the best choices for hydration, elasticity, and wrinkle reduction. Studies show it can also strengthen hair and nails, reducing brittleness and breakage. (4)

Wound Healing and Anti-Aging Properties

Marine collagen helps stimulate fibroblasts, the cells responsible for producing new collagen in the skin. This supports wound healing, scar reduction, and skin regeneration. It also contains antioxidant peptides, which help protect against UV damage and premature aging. (5)

Who Should Choose Marine Collagen?

Marine collagen is the best choice if you want faster absorption and skin-focused benefits. It’s ideal for:

1. Those prioritizing skin health – Rich in Type I collagen, it helps reduce wrinkles, improve hydration, and boost elasticity better than bovine collagen.
2. People looking for hair and nail support – Strengthens hair follicles and nail structure, reducing breakage and brittleness.
3. Anyone focused on anti-aging – Contains antioxidant peptides that help protect against UV damage and premature aging.
4. Those with a pescatarian diet – Since it’s derived from fish, marine collagen is a great alternative for those avoiding beef or pork.
5. People who want better absorption – Marine collagen peptides are smaller and more bioavailable, meaning they absorb faster and more efficiently than bovine collagen.

If you are wanting to improve your skin, have stronger hair and nails, or needing faster absorption, marine collagen is your best bet. However, if you need joint support, gut healing, or muscle recovery, bovine collagen may be the better choice.

Key Differences Between Bovine and Marine Collagen

Bovine and marine collagen both support skin, joints, and overall health, but they have key differences in composition, absorption, and best uses. Here’s how they compare:

Collagen Types and Composition

Bovine collagen contains Type I and Type III collagen, which support skin, joints, muscles, and gut health.

Marine collagen contains mostly Type I collagen, making it better for skin, hair, nails, and bone strength.

Absorption and Bioavailability

Marine collagen has a smaller molecular size, meaning it absorbs faster than bovine collagen.

Bovine collagen is still well-absorbed, but it takes slightly longer for the body to break down and use.

Best Uses for Each Type

Bovine collagen is best for joint support, gut healing, muscle recovery, and overall skin health.

Marine collagen is best for anti-aging, skin hydration, hair and nail growth, and faster absorption.

Sustainability and Sourcing

Bovine collagen comes from cow hides and bones, with sustainability depending on farming practices.

Marine collagen is often made from fish skin and scales, repurposing seafood byproducts, making it the more sustainable option.

Price and Accessibility

Bovine collagen is generally more affordable and widely available.

Marine collagen tends to be more expensive due to higher processing costs and faster absorption benefits.

Other Types of Collagen

While bovine and marine collagen are the most popular, collagen can also come from chicken, pork, and even plant-based alternatives. Here’s how they compare:

Chicken

Source: Derived from chicken cartilage and bones.

Collagen Type: Primarily Type II collagen, which is essential for joint health and cartilage repair.

Best For: People with arthritis, joint pain, or active lifestyles looking to improve mobility.

Common Forms: Found in bone broth or as chicken collagen supplements.

Pork

Source: Comes from pig skin and bones, similar to bovine collagen.

Collagen Type: Mostly Type I and III collagen, making it beneficial for skin, joints, and gut health.

Best For: Those who want an alternative to bovine collagen with similar benefits.

Common Forms: Used in gelatin and hydrolyzed collagen supplements.

Vegan

Source: True collagen only comes from animals, but plant-based supplements exist that claim to “boost” collagen production.

These supplements contain amino acids, vitamins, and antioxidants (like vitamin C, silica, and zinc) to help the body naturally produce more collagen.

Best For: Vegans and vegetarians who want to support skin, hair, nails, and joint health without animal-based products.

Common Forms: Labeled as “collagen boosters” rather than actual collagen supplements.

Hydrolyzed Collagen vs. Regular Collagen

Not all collagen supplements are created equal. If you’ve ever seen the terms hydrolyzed collagen or collagen peptides, you might wonder what they mean and whether they’re better than regular collagen. Here’s the breakdown.

What is Hydrolyzed Collagen?

Hydrolyzed collagen, also called collagen peptides, is collagen that has been broken down into smaller protein fragments called peptides. This process, known as enzymatic hydrolysis, makes the collagen easier to digest and absorb.

Regular collagen is found in bone broth and certain foods, but it needs to be broken down by the body first before it can be used. This makes hydrolyzed collagen the more efficient and bioavailable option.

Why Hydrolyzed Collagen is Better for Absorption

The smaller the protein, the easier it is to absorb—and hydrolyzed collagen has a much smaller molecular size than regular collagen. Research suggests that collagen peptides are absorbed faster and more efficiently, making them more effective for skin, joints, and gut health.

Because hydrolyzed collagen dissolves easily in hot or cold liquids, hydrolyzed collagen is also more convenient to take. You can mix it into coffee, smoothies, or water without altering the taste or texture.

Which One Should You Choose?

Ok, so you need to make a decision. Here’s the quick answer:

• Best for Skin and Anti-Aging? Choose marine collagen. It’s packed with Type I collagen, absorbs faster, and helps with wrinkles, hydration, and skin elasticity.
• Best for Joint and Gut Health? Go with bovine collagen. It contains Type I and III collagen, which support cartilage, gut lining repair, and muscle recovery.
• Can You Combine Both? Absolutely! Many people take both to get the skin benefits of marine collagen and the joint + gut support from bovine collagen.

How to Take Collagen for Best Results

If you’re taking collagen, you want to make sure your body actually uses it. A few small tweaks can boost absorption and maximize results. Here’s what you need to know.

Recommended Daily Dosage

How much collagen do you really need? It depends on your goals:

• For skin, hair, and nails: 5-10g per day is enough to support elasticity, hydration, and growth.
• For joints, gut health, and muscle recovery: Aim for 10-20g per day for deeper repair and support.
• New to collagen? Start with 5g daily and increase if needed.

Best Ways to Consume Collagen

Collagen is flavorless and dissolves easily, so you can mix it into just about anything. The easiest ways to take it:

1. Coffee or tea 
2. Smoothies 
3. Water or juice
4. Soups or oatmeal

Why You Should Pair Collagen with Vitamin C

Taking vitamin C with collagen helps your body actually use it. Collagen isn’t absorbed and sent directly to your skin or joints—instead, it’s broken down into amino acids, which your body reassembles into new collagen where needed. Vitamin C is essential for this process, helping convert those amino acids into strong, usable collagen fibers.

For the best results, pair your collagen with whole food sources of vitamin C, like:

1. Bell peppers (one of the best sources!)
2. Citrus fruits (oranges, lemons, grapefruit)
3. Kiwi
4. Strawberries
5. Leafy greens (kale, spinach)
6. A vitamin C supplement, if needed

Are There Any Side Effects?

Collagen is generally safe, but like any supplement, it’s not one-size-fits-all. Here are a few things to watch out for:

Potential Allergies and Sensitivities

Marine collagen is sourced from fish, so it’s not suitable for anyone with a fish allergy.

Bovine collagen comes from cows, which may be a concern for those avoiding beef for dietary or religious reasons.

Some collagen powders contain additives or flavorings that can trigger sensitivities—always check the label!

Digestive Concerns and Tolerability

Most people tolerate collagen well, but some report bloating, mild stomach discomfort, or gas when first starting.

If this happens, reduce the dose and slowly increase it to let your body adjust.

Hydrolyzed collagen (collagen peptides) is easier to digest than gelatin or whole collagen.

Toxin Concerns

Since collagen comes from animal sources, quality matters. Poorly sourced collagen may contain heavy metals, pesticides, or contaminants.

Choose third-party tested brands that source collagen from grass-fed, pasture-raised cattle or wild-caught fish to avoid unnecessary toxins.

Marine collagen has raised concerns about mercury, but high-quality brands test for heavy metals to ensure purity.

Final Thoughts on Bovine vs. Marine Collagen

Both bovine and marine collagen offer powerful benefits, but the best choice depends on your specific health goals.

• For skin, hair, and anti-aging → Marine collagen absorbs faster and is packed with Type I collagen for wrinkle reduction and hydration.
• For joints, gut health, and muscle recovery → Bovine collagen provides Type I and III collagen, making it ideal for cartilage support, digestion, and overall tissue repair.
• Want the best of both worlds? You can combine both types to maximize the benefits.

No matter which one you choose, quality and consistency matter. Look for third-party tested brands, pair your collagen with vitamin C, and take the right dose for your needs.

Need Help Choosing the Right Collagen for You?

Collagen is just one piece of the puzzle when it comes to skin, joint, and gut health. If you want personalized guidance based on your body’s unique needs, I can help!

Go ahead and book a discovery call with me to get expert support and a customized plan. Let’s figure out what’s holding you back and create a strategy that works for you.