If you have been exploring health, beauty or wellness trends, you probably have come across the word collagen. From powders and smoothies to capsules on pharmacy shelves, collagen seems to be everywhere. 

But among the different types of collagens available, one that has been getting special attention is marine collagen. 

So, what is marine collagen? How does it work in your body? Is it really worth adding to your diet? And what benefits can you expect? 

In this article, we will discuss everything about marine collagen. 

What is marine collagen?

Collagen is the most abundant protein in your body. It works like a glue holding everything together: skin, bones, muscles, tendons and ligaments. Without collagen, your skin could lose its firmness, your joints could feel stiff, and your overall strength would decline. 

Now, marine collagen is simple collagen that comes from fish, usually the skin scales and bones. Instead of letting these parts go to waste, they are processed to extract collagen peptides. 

These peptides are small protein chains which are easier for your body to absorb. As compared to collagen from cows or pigs, marine collagen is believed to be more bioavailable, meaning your body can absorb and use it more effectively.

Types of collagen in your body

Before you look at marine collagen benefits, you need to understand the different types of collagens in your body. 

• Type 1 collagen is found in your skin, bones and tendons, while 

• Type 2 collagen is found in cartilage and joints. 

• Lastly, type 3 collagen is found in skin, muscles and blood vessels. 

As marine collagen is mainly type one, it is especially beneficial for your skin, hair, nails and bones.

How does marine collagen work in your body?

When you consume marine collagen, whether in powder, capsule or liquid form, it doesn't just travel directly to your skin or joints. Instead, your body breaks it down into amino acids. 

These amino acids then get absorbed into the bloodstream and travel to different parts of your body. Once there, they help your body create new collagen fibres or support tissues that need repair.

You can think of it like supplying raw materials to construction sites. The workers then use those materials to repair and build stronger structures like skin, hair and bones.

Signs you may need more collagen

Our body makes collagen naturally, but production slows with age, especially after 25. Here are some common signs you might benefit from marine collagen:

• Fine lines and wrinkles are appearing earlier than expected

• Skin looking dry, saggy, or dull

• Brittle nails that chip easily

• Thinning hair or hair loss

• Stiff joints or joint pain

• Slower muscle recovery after exercise

Health benefits of marine collagen

1. Anti-Ageing Properties

One of the biggest reasons people take marine collagen is for anti-ageing benefits. As you age, collagen production naturally decreases, leading to wrinkles, sagging skin and dryness. 

2. Healthy Skin, Hairs and Nails

Marine collagen can help improve skin elasticity and boost hydration. If your nails break easily or your hair feels thin and dull, marine collagen might help you. It provides amino acids that support keratin production, the main protein in your hair and nails.

3. Bone and Joint Support

Even though marine collagen is type one, it still supports bone strength and might help with joint flexibility. A lot of people with mild joint pain report improvements after regular collagen. 

4. Muscle Repair and Recovery

Collagen is also a useful supplement because it provides amino acids that support muscle repair. If you’re an athlete or a fitness enthusiast, you can use it to recover faster after workouts.

5. Gut Health

Collagen helps strengthen the lining of your gut, which might reduce issues like bloating and leaky gut.

Natural Food Sources of Collagen

While marine collagen itself comes from fish, there are also ways to boost your body’s collagen naturally through diet.

• Fish and seafood – especially with skin and bones (like sardines)

• Bone broth – made by simmering animal bones

• Chicken skin

• Egg whites – rich in proline, an amino acid that supports collagen production

• Citrus fruits – high in Vitamin C, which helps your body make collagen

• Leafy greens – like spinach and kale, packed with antioxidants

• Berries – full of Vitamin C and antioxidants

Are there any side effects of marine collagen?

Marine collagen is generally safe for most people. But here are a few things to keep in mind:

• If you have a fish allergy, avoid marine collagen.

• Some people may experience mild digestive discomfort at first (bloating or gas).

• Always check the source – go for high-quality, sustainably sourced collagen.

How can you take marine collagen?

1. Powder Form: Marine collagen can be mixed into plain water, smoothies, coffee, or soups in powder form.

2. Capsules or Tablets: You can also get it in a tablet or capsule form as they're very easy and convenient, but usually lower in dosage.

3. Liquid Form: Liquid is perfect as it absorbs quickly and is often flavoured for taste.

4. Recommended Dosage: Most experts recommend 5 to 12 grams per day for visible benefits.

5. Best Time to Take It: Anytime of the day works, but a lot of people consume it in the morning with coffee or at night before bed.

The key is consistency. You need to take it every day.

When should you start taking marine collagen?

You don't need to wait until wrinkles appear. As collagen production starts dropping around your mid-20s, many experts suggest starting to take pure and non-adulterated marine collagen early to maintain healthy levels. You can think of it like prevention, keeping your skin youthful and your joints long before problems arise.

Conclusion

Marine collagen is more than just a beauty trend; it's a powerful protein that supports skin, hair, nails and overall health. It comes from fish skin and scales and it also works by providing the amino acids your body needs to make new collagen. 

If you are looking for a natural way to feel healthier and look fresher, marine collagen is worth considering. You can pair it with a healthy diet or vitamin C, and you will likely notice the benefits with time.