Collagen has become one of the most popular supplements in the wellness space, with benefits ranging from skin, hair and nails, to joints and overall health.
If you are thinking about adding collagen into your routine, one of the first questions tends to be which type to choose and why.
Marine and bovine collagen are often spoken about in the same way, but they are not identical. They differ in structure, how they function in the body and what they are typically used for.
We're here to give you clarity on what each type does, how the body uses collagen, and how to choose the option that best aligns with your own personal health goals.
What Is Collagen?
Collagen is a protein made up of amino acids, which act as the building blocks of the body.
It is the most abundant protein in the body and plays a key role in providing structure and strength to skin, joints, tendons, ligaments and connective tissue.
We produce collagen through a process called collagen synthesis. This relies on adequate protein intake, alongside nutrients such as vitamin C, iron, zinc, copper and vitamin A to build and stabilise collagen fibres.
Collagen production naturally declines with age, and can also be affected by factors such as nutrition, stress and environmental factors.
Supplementing your diet with collagen peptides can be a great way to mitigate these effects and make sure your body has all it needs to reap the benefits of optimal collagen levels.
What Is Marine Collagen?
Marine collagen is derived from fish sources.
It is predominantly made up of Type I collagen, which is the main structural collagen found in skin, hair, and nails. Type I collagen fibres are thick and tightly packed, giving tissues strength and firmness.
Marine collagen supports:
- Skin health and structure
- Skin elasticity
- Hair strength
- Nail support
What Is Bovine Collagen?
Bovine collagen is derived from cows.
It contains both Type I and Type III collagen. Type III collagen is more flexible and is commonly found in skin, blood vessels and connective tissue, particularly during repair and healing.
Bovine collagen supports:
- Joint, tendons and ligaments
- Gut and connective tissues
- Skin structure and repair
Key Differences: Marine vs Bovine
Source
- Marine collagen comes from fish
- Bovine collagen comes from cattle
Collagen types
- Marine collagen is primarily Type I
- Bovine collagen contains both Type I and Type III
Benefits
- Marine collagen is often used for skin, hair and nails
- Bovine collagen is used more broadly for joints, connective tissue and structural support
Absorption
- Marine collagen tends to have a smaller particle size, which can support absorption
- Bovine collagen still provides effective support due to its broader collagen profile
Sustainability
- Marine collagen can be sustainably sourced, particularly when MSC certified and traceable
- Bovine collagen quality depends on farming practices, with grass fed sources generally associated with higher quality
Which One Should You Choose?
Decision guide:
- Skin, hair and nails → marine
- Gut health & joint support → bovine
- Overall health & wellness → both
Can You Take Both Together?
Yes, combining both can provide a broader range of collagen types and support across different areas of the body.
Can vegans take collagen?
If you are vegetarian or vegan, collagen supplements are not suitable, as collagen is only found in animal and fish sources.
However, there is still a way to support collagen within the body. Plant based collagen formulas focus on providing the nutrients and amino acids needed for your own collagen production, helping to support the same pathways without using animal derived collagen.
Rheal Plant Collagen is a 100% vegan collagen-support blend designed to help the body naturally produce collagen rather than supplying animal-derived collagen peptides.
Formulated with clinically studied Astrion® to support your body’s natural collagen production, alongside 178% of your daily Vitamin C to help support healthy skin, hair and overall wellbeing. The formula is designed to promote skin hydration, elasticity, and overall wellness while fitting seamlessly into a vegan lifestyle.
It's a great alternative to Bovine and Marine collagen, for those who choose not to consume animal products - or can't for health reasons.
How to Add Collagen Into Your Routine
Whichever type of collagen you choose, consistency is key and getting a daily source of collagen is the best way to enjoy its benefits.
Add collagen into your daily routine:
- Add to coffee or hot drinks - collagen is stable in heat, so you can add it into your morning brew, as long as the liquid is not boiling
- Blend into protein shakes or smoothies
- Simply mix with water or juice
- Add to savoury recipes like soup and hot meals
- Mix into yoghurt or overnight oats
