A Nutritionist’s Guide to Choosing Marine Collagen: How to make the right choice for you

Are you looking for a responsibly-sourced marine collagen powder to support your skin, hair and general health? Join Erin Ogden, one of our in-house nutrition experts, as she explores what to consider when choosing a marine collagen, from sourcing and formulation through to quality and dosage.

At a glance:

+ Not all marine collagen is the same. Consider sourcing, formulation, dose, and third-party testing when choosing a product.

+ Some products include added ingredients such as vitamin C. While relevant to collagen metabolism, there is limited evidence that these additions significantly alter outcomes when dietary intake is already sufficient.

+ Look for hydrolysed collagen peptides within a typical molecular weight range of approximately 2,000-5,000 daltons, as commonly referenced in the literature.

+ Powders or liquids are often preferred over capsules, as it can be difficult to deliver a meaningful daily dose in capsule form.

+ Recommended daily intakes in studies typically range between 5–15g of Type I collagen peptides.

+ Transparency, sourcing standards and third-party testing vary widely between brands.

+ Ancient + Brave Wild Collagen is sourced from MSC-certified wild-caught fish and has been recognised for its sustainability credentials, including features in leading editorial publications.

+ In our 12-week collagen study, participants reported improvements in skin hydration and related measures with consistent daily use of Wild Collagen.

Marine collagen: making a considered choice 

More people are looking to support skin from within through nutrition and supplementation. For many, that includes marine collagen, a supplement raved about in beauty editorials and in influencers' feeds, touting its benefits for glowing skin. 

While the hype is real, the impact of collagen runs far deeper than aesthetics, with 

quality and sourcing making a meaningful difference from product to product.

What is marine collagen, and how does it differ from other types of collagen?

Before we dive into what to look for when choosing your collagen, let’s first remind ourselves what marine collagen is.

Marine collagen is a hydrolysed collagen peptide derived from fish skin, scales or bones. It provides Type I collagen, the most abundant form found in the human body - present throughout the skin, bones and connective tissues.

Through hydrolysis, collagen is broken down into smaller peptides to support digestion and absorption.

Marine collagen is broadly similar to bovine collagen in function, with the key difference being source. This makes it a personal choice shaped by diet, preference, and lifestyle.

Marine collagen vs bovine collagen

Note: Some of the variation in outcomes comparing marine and bovine may be because bovine collagen has been studied more extensively, and we lack robust head-to-head comparisons between sources. Further research is needed to fully understand differences.

What collagen may support 

Collagen peptides provide amino acids such as glycine, proline and hydroxyproline - structural building blocks used widely throughout the body.

Research into collagen supplementation is still evolving, but studies suggest it may support aspects of skin hydration, elasticity and overall skin appearance when taken consistently over time (1). 

For skin 

Skin quality declines with age due to a decline in collagen synthesis and changes in skin structure and vascularity (2). Collagen peptides are thought to support the body’s own collagen production processes and help maintain the skin’s structural support network over time.

Marine collagen is sometimes marketed as more ‘skin-oriented’ due to its predominantly Type I profile, similar to the collagen found in skin tissue.

The potential differences between marine and bovine collagen are not yet fully established. Both are well absorbed when hydrolysed, so the key consideration is choosing a high-quality, well-formulated product.

For hair and nails 

Regardless of source, Type I collagen peptides provide amino acids that contribute to normal protein intake and may support the maintenance of hair and nails over time.

For gut health and beyond

Regardless of source, Type I collagen peptides provide amino acids that contribute to normal protein intake and may support the maintenance of hair and nails over time. (3). However, this is still an evolving area of science.

As for the gut, some studies suggest that marine collagen may play an integral role in strengthening the lining of the digestive tract (4).

For general wellbeing

As the most abundant structural protein in the body, Type I collagen contributes to skin, bones, joints and connective tissues. It also provides amino acids such as glycine, proline and hydroxyproline, which are widely used throughout the body.

Does marine collagen actually work? When to expect results

A recent comprehensive scientific review by researchers at Anglia Ruskin University found that collagen supplementation may support skin hydration, elasticity and related structural outcomes. (1).   

We also know that collagen levels naturally decline with age, and supplementation is one way to support the body’s collagen production over time.

In our 12-week Wild Collagen study, participants reported improvements in skin hydration and related measures with consistent daily use (6).  

• 100% felt their skin was more hydrated*

• 94% found the product helped support their skin’s natural elasticity*

• 100% felt their skin had more glow and brightness*

• 81% felt more energised throughout the day*

• 97% felt the product supported their body’s recovery process after exercise*

• 97% saw less collagen breakdown*

*Double-blind, randomised, and placebo-controlled clinical trial in 60 healthy UK females aged 35-55 to evaluate the efficacy of Wild Collagen over 12 weeks. As with all nutritional approaches, individual results may vary and are dependent on consistency over time rather than short-term use.

As for how long collagen takes to work, it is important to know that collagen is no quick fix. Benefits from collagen supplementation are duration-dependent, meaning that they accumulate over time with consistent intake.  Studies continue to show that long-term collagen supplementation (8 weeks or more) yields more favourable results for skin hydration and elasticity than short-term use (3). 

While results will vary from person to person, and some may see results sooner than others, here’s a timeline you can use as a guide to when you might see results.

What to consider when choosing the best marine collagen for you

Now that you know the benefits of marine collagen, you might wonder what to consider when choosing the best collagen for you.

Based on current evidence, the source of collagen (marine vs. bovine) seems less important than its quality when comparing sourcing, bioavailability, formulation, dose and testing from brand to brand. 

Bioavailability: During processing, collagen is broken down into smaller peptides to support absorption. Most research references a molecular weight range of 2,000–5,000 daltons. At Ancient + Brave, we ensure that our Wild Collagen is within this range, which is most strongly supported by the literature. 

Formulation: With the vast array of collagen products on the market, it’s easy to get caught up in the “more is more” mentality, which isn’t always the case when it comes to supplements. 

You may come across marine collagen options that include other ingredients, such as vitamin C, related to its role in collagen production in the body. However, while vitamin C plays a role in normal collagen formation, most people already obtain sufficient amounts through a varied diet, and there is limited evidence that added vitamin C significantly changes outcomes. This is why we simply offer pure hydrolysed marine collagen with nothing added, including no fillers or additives.

Format: Collagen powder vs capsules

Powders and liquids are generally preferred over capsules, as it is difficult to achieve a meaningful daily dose in capsule form.

Dose: Powders and liquids are generally preferred over capsules, as it is difficult to achieve a meaningful daily dose in capsule form. 

Transparency and Third-Party Testing: While regulations exist within the supplement industry, companies are largely responsible for compliance, and the variation between standards is as wide as the market itself.

At Ancient + Brave, our commitment to transparency and third-party testing is evident in The Brave Standard.” This comprises the bar we set for ourselves and our customers, ensuring thoughtful formulations, independent testing, scientific validation and responsible sourcing for all of our products, including our marine collagen.+

Source: Wild-caught vs farmed

Collagen can be produced from a range of marine sources. Sourcing matters, as it can influence quality, traceability and environmental impact.

Wild-caught fish are often associated with more natural diets and environments, while farming practices vary widely across the industry.

Is marine collagen safe?

Yes. Studies support the safety of collagen supplementation when taken within recommended daily intakes.

As with any supplement, individual experiences may vary. Those with fish allergies should avoid marine collagen and opt for bovine alternatives instead.

If pregnant, breastfeeding or managing a health condition, it is always best to consult a healthcare professional before introducing new supplements.

Ocean impact: Choosing a responsibly sourced marine collagen

Marine collagen is often considered environmentally responsible, as a majority of the by-products from fish production that typically go to waste can instead be used to create collagen peptide products. 

At the heart of Ancient + Brave is an unwavering commitment to social and environmental responsibility woven throughout everything we do. From our sourcing standards to our recyclable packaging and transparency, we aim to do as little harm to the planet as possible. 

Marine collagen sourced from MSC-certified wild-caught fish, like Ancient + Brave’s Wild Collagen, supports responsible fishing practices, protects marine ecosystems and reduces bycatch. In fact, our marine collagen was featured in Vogue as their choice for “Best Sustainable Marine Collagen.” 

This is where your choice of marine collagen makes a meaningful difference, as not all brands follow these same standards. 

Closing thoughts

Choosing a marine collagen is less about finding a “best” option and more about understanding what aligns with your diet, lifestyle and daily routine.

If you’d like guidance in choosing the right product for you, our in-house nutritionist team is here to help you find what best fits your needs. You can reach us at hello@ancientandbrave.earth. 

FAQs

What is the difference between marine collagen and bovine collagen?

The primary difference is the source: marine collagen comes from fish, while bovine collagen comes from cattle.

Both are rich in Type I collagen (with bovine also containing naturally occurring Type III), and both are hydrolysed into smaller peptides that the body absorbs and uses as needed.

While both forms are well studied, direct head-to-head research is limited. Because of this, quality, dose and consistency tend to matter more than source alone.

Does marine collagen work better than bovine collagen for skin elasticity and hydration?

There is currently no strong evidence to suggest that marine collagen is superior to bovine collagen.

Both have been studied in relation to skin hydration, elasticity and overall skin appearance, and both can be effective when taken consistently over time.

Once hydrolysed, collagen peptides are broken down into amino acids and smaller peptides, which the body uses according to its own needs, regardless of source.

How long does marine collagen take to work? 

Collagen is a gradual, cumulative process rather than an immediate one.

Most studies suggest that benefits related to skin hydration and elasticity are seen with consistent daily use over around 8-12 weeks, although this varies between individuals.

What results can I expect?

Results vary depending on factors such as age, diet, lifestyle and consistency of use.

Research suggests collagen peptides may support skin hydration, elasticity and overall skin appearance over time when taken regularly.

Some people also notice changes in hair, nails and general wellbeing, though responses are individual.

Is marine collagen safe to take every day?

Yes, collagen supplementation is generally well tolerated when taken within recommended daily amounts.

As with any supplement, individual responses may vary. Those with a fish allergy should avoid marine collagen.

If you are pregnant, breastfeeding or managing a health condition, it’s always best to speak with a healthcare professional before introducing new supplements.

What is the difference between wild-caught and farmed marine collagen?

Not all brands are fully transparent about sourcing, but it can play a meaningful role in what ends up in a supplement, including overall quality and purity.

Wild-caught fish are typically sourced from their natural environments and diets, which can contribute to differences in nutrient profile and traceability. Farmed fish are raised in controlled conditions and may be fed formulated diets.

As with all marine ingredients, sourcing standards vary across the industry, and certifications and testing can help provide reassurance around quality and purity.

How do I know if my marine collagen is high quality?

Not all brands are fully transparent about sourcing, but it can play a meaningful role in what ends up in a supplement, including overall quality and purity.

Wild-caught fish are typically sourced from their natural environments and diets, which can contribute to differences in nutrient profile and traceability. Farmed fish are raised in controlled conditions and may be fed formulated diets.

As with all marine ingredients, sourcing standards vary across the industry, and certifications and testing can help provide reassurance around quality and purity.

Can I take marine collagen if I have a fish allergy?

If you have a fish allergy, it’s generally recommended to avoid marine collagen, as it may contain trace amounts of fish protein and could trigger a reaction in sensitive individuals. In this case, bovine collagen may be a more suitable alternative. 

Resources:

1. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

2. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomised Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097

3. Chen Q, Chen O, Martins IM, et al. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017;8(3):1144-1151. doi:10.1039/c6fo01347c

4. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

5. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9):2080. Published 2023 Apr 26. doi:10.3390/nu15092080

6. https://ancientandbrave.com/pages/science/clinical-trials-home

7. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

8. Pu SY, Huang YL, Pu CM, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients. 2023;15(9):2080. Published 2023 Apr 26. doi:10.3390/nu15092080

9. König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women-A Randomised Controlled Study. Nutrients. 2018;10(1):97. Published 2018 Jan 16. doi:10.3390/nu10010097

10. Chen Q, Chen O, Martins IM, et al. Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions. Food Funct. 2017;8(3):1144-1151. doi:10.1039/c6fo01347c

11. Ravindran R, Pizzol D, López-Gil JF, et al. Collagen Supplementation for Skin and Musculoskeletal Health: An Umbrella Review of Meta-Analyses on Elasticity, Hydration, and Structural Outcomes. Aesthet Surg J Open Forum. 2026;8:ojag018. Published 2026 Jan 30. doi:10.1093/asjof/ojag018

12. https://ancientandbrave.com/pages/science/clinical-trials-home