What is the first thought that swoops into your mind when you hear the word ‘collagen’? Perhaps, something along the lines of anti-aging and miracle skin treatment?

Well, collagen is considered one of the significant and essential building blocks of our skin and bones, muscles, tendons, and more. [1] So it’s no surprise why you would think so.

In this article, we’ll explore the benefits of marine collagen for your skin, hair, and more!

Collagen and Skin Health 

For as long as our body keeps on replenishing its natural source of collagen, the skin remains taut and firm. 

But, as soon as the body is unable to synthesize its required amount of collagen (that is, when a person starts to age) and their average body functions start to slow down—and well, signs of collagen loss begin to surface, including wrinkled skin, fine lines, the appearance of textured skin. [2]

In short, everything that you would have wanted to keep at bay starts making its debut on your face and skin.

Evidently, collagen serves as an essential building block for various building blocks of your skin and body. 

There is also an interesting form or type of collagen that is obtained from fish. Due to its association with fish, it has been named ‘marine collagen’. And marine collagen was discovered to have significant and beneficial effects on the human body and skin. [3]

When experts realized the beneficial effects of marine collagen, it was made available for use in human beings. But, what exactly is marine collagen, and what are the possible benefits of this supplement? 

Let’s start with the definition of marine collagen!

Benefits of marine collegen

What Is Marine Collagen?

Fishes and other sea animals are armed with various characteristics that help them thrive in their marine habitat. For instance, the muscles of fishes are packed with collagen, which helps them swim against the currents and in deep water with ease. This collagen is derived from fishes and is called marine collagen.

Structurally, marine collagen resembles Type I collagen, which is present in human beings and associated with the formation of bones, tendons, skin, blood vessels, and certain types of connective tissues. [4]

Health Benefits of Marine Collagen

Marine collagen contains more protein than human or bovine (cow-derived) collagen, a substance often used as an ingredient in many skin care supplements.

If you are wondering how marine collagen benefits our skin or our body as a whole, here are some amazing, research-proven benefits of this form of collagen: 

Promotes Healthy Skin: 

As soon as people start noticing signs of aging on their skin, some resort to expensive, promising treatments that claim to reverse the aging-related signs and make your skin feel healthy, fresh, and as young as ever. 

Some of those may only provide short-term benefits. But if you’re keen to test out a product that can improve skin health and complexion, consider marine collagen.  Marine collagen can help to repair dying collagen and elastin fibers that form the foundation and structure of your skin. 

This repair may help reverse signs of aging and improve the appearance of the skin by reducing wrinkles, fine lines, and crow’s feet. 

By packing newer collagen into the skin, marine collagen also helps in improving your skin’s hydration status. [5] 

Increases Bone Strength:

 If you wish to maintain strong and healthy bones, you would need a sufficient intake of calcium, vitamin D, and other micronutrients. Collagen stands among that host of nutrients known to play a part in keeping your bones strong and sturdy. 

Research has proven that marine collagen can help improve the quality of the collagen present in the bones on a cellular level and also increase the overall bone mineral density and make bones tougher. [6]

Important Source of Protein: 

Marine collagen is composed of an impressive amount of protein and amino acids. Moreover, marine collagen also contains a large quantity of proline, which is an essential amino acid that helps carry out protein synthesis in the entire body. [7]

Therefore, dietary supplementation with marine collagen is thought to improve lean muscle mass, help with weight management, and even help build up immunity. 

Protection Against Oxidative Stress: 

Oxidative stress is the excessive and harmful accumulation of free radicals in the body. These free radicals serve no important function, but on the contrary, increase toxicity in the body, making it more prone to diseases like cancer.  

However, marine collagen may help reduce this oxidative stress, possibly improving health outcomes in the long run. 

The reason for this is the fact that marine collagen is a potent antioxidant that helps reduce oxidative stress and tone down the damage due to oxidative stress. . [8]

Aids In Regulating Sleep: 

Marine collegen benefits

 Marine collagen could help with tackling mild sleep problems, such as non-severe or short-term insomnia. Marine collagen has sleep-inducing properties, thanks to its glycine content. 

Glycine reduces the body’s core temperature, which helps a person fall asleep. Hence, people who experience difficulty falling asleep or keeping to a regular sleep schedule may benefit from taking marine collagen. [9]

Promotes Gut Health:

Marine collegen

Because marine collagen is a rich source of amino acids, it could help those with gut health problems.  One such health issue is the presence of autoimmune diseases that affect the gut and thus, making a person appear malnourished and weak. 

Marine collagen contains glycine and glutamine, both of which are important for promoting gut health and reducing the impact of autoimmune diseases on the gut. Hence, marine collagen may help to promote gut health and tackle inflammation in the gut. [10]

Increases Muscle Mass:

Collagen makes up around 1–10 % of muscle tissue. This protein is required for your muscles to remain strong and functional [11].

Collagen supplements have been shown in studies to benefit persons with sarcopenia, which is the loss of muscle mass that occurs as people age [12].

In one research, 27 frail men received 15 grams of collagen daily for 12 weeks while engaging in an activity program. Men who exercised but did not take collagen acquired much greater muscle mass and strength than men who did not exercise but did not take collagen [13]

Collagen may enhance the production of muscle proteins like creatine, as well as drive muscular development following exercise, according to research [14].

Collagen and Cartilage

Collagen helps to keep your cartilage, the rubbery tissue that protects your joints, in good shape. As the quantity of collagen in your body diminishes with age, you’re more likely to develop degenerative joint conditions like osteoarthritis [15].

Collagen supplements have been demonstrated in several trials to aid with osteoarthritis symptoms and general joint pain reduction [16].

In one research, 73 athletes who took 10 grams of collagen daily for 24 weeks had a substantial reduction in joint discomfort when walking and at rest, compared to a control group [17]

Adults were given 2 grams of collagen daily for 70 days in another trial. Collagen users had much less joint discomfort and were better able to participate in physical activity than those who did not [18].

Supplemental collagen may collect in cartilage and drive your tissues to produce collagen, according to researchers. They claim that this will result in less inflammation, improved joint support, and less discomfort.

If you wish to try taking a collagen supplement for its pain-relieving properties, research recommends starting with an 8–12 gram daily dose [19].

Are There Any Side Effects of Using Marine Collagen? 

Marine Collagen is a rather safe dietary supplement. So far, there have not been reports of dangerous or severe side effects resulting from marine collagen consumption.  

Hence, when consumed in the right amount, this nature-derived supplement has minimal side effects, if any. You may experience some bloating or indigestion, nonetheless.  

What Does the Science Say?

The usefulness of fish collagen as a supplement is currently being researched. Because most foods are broken down in our stomachs before being absorbed into our circulation, it’s unknown whether or not collagen supplements are beneficial to our systems.

While fish collagen lotions are becoming more popular, experts feel that alternative therapies including retinol, tretinoin, and vitamin C may provide greater advantages. These lotions may aid in the production of collagen in your body. They may help reduce inflammation, which can cause harm [20].

It’s crucial to remember that supplements aren’t regulated by the FDA, so if you’re considering taking marine collagen as a supplement or cream, see your doctor first to be sure it’s good for you.

The Bottom Line:

From what research has found so far, marine collagen appears to be a beneficial dietary supplement with a low risk of harm. Nevertheless, long-term consumption of marine collagen may be warranted in order for you to reap its possible benefits. And like any other supplement, these benefits are not guaranteed. 

Before consuming any supplement, it is always best to seek the advice of a healthcare professional, especially if you have any medical conditions or are taking any medications. 

Disclaimer: This article is only a guide. It does not substitute the advice given by your own healthcare professional. Before making any health-related decision, consult your healthcare professional.


  • Dr Andleeb Asghar, Pharm.D

    Dr Andleeb is a Doctor of Pharmacy (Pharm.D) graduate with real-life experience working in health and wellness-related companies. She has also published various research papers in the health and medical field. Currently, she takes joy in creating health-related content for a wide range of audiences, which is a craft she has been perfecting for over five years. She enjoys diving deep into published research papers and journal articles to source helpful content for her readers. LinkedIn


Dr Andleeb is a Doctor of Pharmacy (Pharm.D) graduate with real-life experience working in health and wellness-related companies. She has also published various research papers in the health and medical field. Currently, she takes joy in creating health-related content for a wide range of audiences, which is a craft she has been perfecting for over five years. She enjoys diving deep into published research papers and journal articles to source helpful content for her readers. LinkedIn