Collagen supplements are a top beauty commodity right now. Still, if you’ve ever looked into trying collagen supplements there are several different kinds available. You may have also noticed that there are different types of collagen such as bovine collagen and marine collagen.
So what’s the difference and which one should you choose? Let’s take a deeper look.
What is Collagen?
Collagen is a structural protein abundant in humans and animals. There are close to 30 different types of collagen proteins. The most abundant types in the body are collagen types I (which makes up 90% of human collagen), II, III, and IV.
Collagen is a protein made of glycine, proline, and hydroxyproline amino acids. It is essential for the structure and integrity of our skin, muscles, tendons, ligaments, and cells [1, 2].
Because of its role in our skin’s structure, collagen provides many benefits to skin and joint health. While our body produces collagen on its own, as we get older we start to produce less which can cause visible signs of aging, such as fine lines and wrinkles [1].
Research studies have found that supplemental collagen may help increase collagen levels and boost production, keeping skin plump and youthful [3].
Most collagen supplements are made up of a mixture of type I collagen and either II or III. You can also find collagen supplements from various sources, including bovine, pig, and marine species.
Collagen supplements can also be found in various forms, including powders, liquids, gummies, and capsules. Many collagen supplements come hydrolyzed or in the form of collagen peptides, which is when the collagen is broken down into smaller fragments to be better absorbed.
What is Bovine Collagen?
Bovine collagen is collagen collected from the bones and ligaments of bovine animals, namely cows but this can also include yak, bison, water buffalo, and antelope. Bovine collagen is the most common collagen powder found in supplements.
Bovine collagen supplements are believed to help increase type I and type III collagen.
These types of collagen proteins comprise most of your skin, so it’s hypothesized that bovine-derived collagen supplements may be particularly beneficial for improving your skin’s hydration and elasticity to reduce the visible signs of aging [4].
What is Marine Collagen?
Marine collagen is sourced from various marine species including fish, jellyfish, and sea sponges.
Unlike bovine collagen, marine-derived collagen is believed to help boost collagen I and II production which is hypothesized to provide benefits for skin and cartilage and be less inflammatory than bovine-sourced collagen products [5].
This means marine collagen may be a better option for those looking to reduce inflammation and improve joint pain.
Some studies suggest marine collagen may also have a higher absorption rate however, it’s important to note that marine-sourced collagen is still relatively new and doesn’t have as much research to support its effects as bovine [6].
Is Marine or Bovine Collagen Best for Skin?
Type I collagen is believed to best support skin health and is found in both marine and bovine-derived collagen products. However, bovine collagen is believed to help increase the production of type I and type III collagen, which comprise most of your skin’s structure.
While this doesn’t mean that marine collagen doesn’t benefit skin health, bovine-derived forms of collagen may be better suited for those taking it specifically for this benefit.
Is Marine or Bovine Collagen Best for Gut Health?
Although collagen is often referred to as a beauty supplement because of its role in boosting youthful appearance, collagen may also be beneficial for gut health.
For instance, one small study found that 20 grams of collagen peptides taken daily reduced bloating and improved mild digestive symptoms in healthy female participants [7].
This study was conducted on bovine-based collagen peptides, which suggests that they may be the better choice for those looking to improve gut health.
However, research on this area and the impacts of collagen supplementation is limited. Research on marine collagen peptides is also limited, but it does not exclude the potential benefits this source of collagen may provide.
Is Marine or Bovine Collagen Best for Joint Health?
Both marine and bovine collagen can provide benefits for joint health however, most research points to marine collagen as the ideal candidate for the job because it increases the production of type I and type II collagen.
These types of collagen proteins are important for both skin and cartilage health and may also reduce inflammation which can help to improve joint pain for those with certain conditions, such as osteoarthritis [8, 9].
What Causes You to Lose Collagen?
Collagen production tends to slow as we age which can lead to visible signs of aging, such as fine lines and wrinkles, and joint pain and stiffness. However, other lifestyle factors can contribute to a disruption in the production of collagen, causing these symptoms to onset earlier than they should.
Smoking, binge drinking, and excessive UV exposure can all reduce collagen production and accelerate the signs of aging.
Additionally, a poor diet can also negatively affect collagen production, particularly in those who consume high amounts of ultra-processed foods and added sugars [10, 11, 12].
How Much Collagen Per Day?
There are currently no guidelines available on recommended dosages of collagen supplements however, research suggests collagen can provide benefits when taken in doses of as little as 2.5 grams to as much as 15 grams per day [13].
Since there are many benefits associated with taking collagen supplements, how much collagen you should take also depends on why you are taking it.
For example, if you want to see the benefits in your skin and joints, research supports a dosage of 2.5 grams per day to be safe and effective. However, increasing a little further, to closer to 5 grams per day may provide additional benefits for bone density [14, 15, 16].
Larger doses of collagen, such as 15 grams and beyond, mainly provide benefits for increased protein intake to assist in functions like muscle growth [17].
There are food sources of collagen, such as bone broth, chicken skin, and any food product that contains bones, ligaments, or skin from animals.
However, it can be challenging to target collagen intake with food sources alone. Instead, it’s recommended to ensure you are getting adequate protein and a well-balanced diet to support collagen production naturally.
TL;DR: Should I Pick Marine or Bovine Collagen?
If you are planning to start taking collagen but aren’t sure what type is best for you, the answer is probably either.
While bovine collagen contains more research and is linked to benefits for skin health and gut health, marine collagen has also been studied for similar benefits and may have a leg up when it comes to joint health.
While there are some differences between the two regarding their potential benefits, all collagen supplements can provide similar positive outcomes and the difference between the two typically comes down to preferences for one source or another.
For example, if you have dietary restrictions, such as an allergy to fish or shellfish, you may want to look for a bovine-sourced collagen to avoid any potential allergic reaction. Some may also feel strongly about the potential benefits of bovine over marine for skin health and use that as a determining factor despite marine-derived collagen sources also showing some benefit here.
Research suggests collagen can provide benefits when taken in doses of as little as 2.5 grams to as much as 15 grams per day [13].
