Marine Collagen or Plant-Based Collagen? Which is Better for You

Collagen is known as the "beauty protein," vital for maintaining skin, hair, and joints. It's a special protein found abundantly in animals. We consume it through various sources, including chicken, fish, and plant products such as tofu, peanuts, and chia seeds, which provide essential nutrients to produce collagen naturally. If the daily requirement of collagen isn’t fulfilled through diet, collagen supplements are available that strengthen the skin, hair, and joints, and keep you looking young.

In the last few years, the demand for collagen supplements has increased, and most people don’t even know what collagen exactly is. They are confused about which collagen supplement to buy.

The biggest confusion is between plant-based collagen and marine collagen. Those who are unfamiliar with these terms, marine collagen is derived from an animal source, such as fish, while plant-based collagen is an indirect source, making it a suitable option for vegetarians.

Here we will see the key differences between these two types of collagen supplements, and which will suit you better.

What is Collagen and Why Does It Matter?

Collagen is a protein found abundantly in the human body, stored in skin, bones, cartilage, muscles, and tendons. It's responsible for the elasticity of skin, hair strength, and joint health. However, as we age, the production of collagen decreases due to factors such as pollution, stress, and a poor diet, which manifests as fine lines, wrinkles, and weak joints.

Our bodies naturally start losing collagen after the age of 25 due to oxidative stress, exposure to UV radiation, lack of sleep, hormonal changes in females, and other factors. In simple words, environmental conditions as well as our lifestyle affect collagen levels in our bodies. This is where the need for collagen supplements arises.

What is Marine Collagen?

Marine collagen is derived from the skin, scales, and bone of fish. The extracted collagen is converted into collagen peptides, which are easy to digest. Upon consumption, it shows several benefits such as improved and glowing skin, better mobility of joints, and reduced hair breakage.

Marine collagen benefits are not limited to only skin, joints, and hair, but also to overall health. These are some underrated benefits of marine collagen:

Improves nail growth and health.
Promotes better gut health.
Speeds up wound healing and recovery.
Strengthens the muscles.

However, those who have an allergy to fish should avoid it, as it may cause digestive discomfort, skin rashes, and other manifestations. Don’t consume it in large quantities as it may cause bloating and other digestive issues.

What is Plant-Based Collagen?

Plants are not a direct source of collagen protein, but they contain the essential vitamins and minerals to promote collagen production in the human body.

Plant collagen is found in algae and seaweed, citrus fruits, nuts, and seeds, green leafy vegetables, etc. Here are the plant collagen benefits in detail.

Promotes natural production of collagen in the body.
Improves skin hydration and elasticity.
A vegetarian-friendly option for collagen.
Protects skin from UV rays, which leads to wrinkles and pigmentation.

However, the plant-based collagen works more slowly than marine collagen. The reason is that marine collagen has collagen peptides that directly absorb into the human body. On the other hand, plant-based collagen supports the body in naturally producing collagen by providing essential nutrients.

Plant-Based Collagen vs Marine Collagen: Key Differences

The source from which they derive is the main difference between plant and marine collagen. Beyond that, there are several differences between them in terms of their absorption, actions, benefits, and sustainability.

Absorption & Bioavailability

The modes of action of the two collagen supplements are different from each other. Marine collagen contains collagen peptides, which are highly absorbable in the body. In simple words, you consume it, and the body absorbs it directly. Therefore, it has a high bioavailability, meaning the body utilizes direct collagen.

On the other hand, plant-based collagen undergoes various metabolic functions in the body to produce collagen. It's a slow process, and the body doesn’t get direct collagen. As a result, the quantity of absorbed collagen will be low compared to marine collagen.

However, the absorption and bioavailability depend on the diet, metabolism, and absorption of each individual.

Skin & Hair Benefits Comparison

Both marine and plant collagen support skin and hair, but with different actions. When marine collagen directly improves skin elasticity and hair strength, plant collagen protects the existing collagen in the body from UV rays and slows hair breakage.

Joint & Bone Health Support

Marine collagen contains type I collagen that supports joint and bone health by filling the deficiency inside the body. Whereas, plant-based collagen antioxidants and minerals indirectly support the health of joints and bones. Hence, both collagen supplements help strengthen joint mobility and bone health directly and indirectly.

Vegetarian & Sustainability Factors

Since marine collagen is an animal source, it's not suitable for vegetarians. In terms of sustainability, marine collagen is sustainable as the used parts of the fish are removed in the process.

Plant-based collagen, on the other hand, is ideal for vegetarians. Even non-vegetarians can consume it if they want. It's 100% made from plant products and highly sustainable.

Which Collagen is Better for You?

Collagen is the best anti-aging supplement that restores collagen levels in the body and improves skin elasticity and brightening. However, confusion about the best collagen supplements for anti-aging remains the same. Which is best, marine or plant collagen? Here is the answer on vegetarian collagen vs marine collagen.

Best for Skin Anti-Aging

If you want fast results and you are okay with animal products, marine collagen will give you quicker results in less time. And if you are a vegetarian and want a long-term approach, plant-based collagen will support your needs. Remember that plant source takes time to show noticeable

results. But it doesn’t make it less effective than marine collagen. And if you don’t mind taking both types of collagen, a blend of both would work well for you.

Best for Joints & Mobility

Marine collagen supports joint mobility and cartilage strength when it's under mild to moderate stress. It has a direct effect on joint health. In contrast, plant collagen has an indirect effect on joint and cartilage health. It works by reducing the inflammation in joints. In conclusion, if you want a collagen supplement for joint pain or osteoarthritis, go for marine collagen. And if you need a supplement just to support joint health, plant collagen will do it for you.

Best for vegetarian & Eco-Friendly Choices

Plant-based collagen is best for vegetarians, being 100% natural, cruelty-free, and environmentally friendly.

How to Choose the Best Collagen Supplement?

Choosing the best collagen supplement is an important decision. It should align with your goals and needs in the long term. Even if you choose a perfect supplement for yourself, always check a few things to ensure its quality.

Check if the source of collagen is mentioned on the label.
If choosing a marine collagen, check if it's in hydrolyzed form on the label; it's easy to absorb.
Check other ingredients such as hyaluronic acid, vitamin C, E, and biotin on the label. These additions are good for overall health.

Final Thoughts on Plant-Based vs Marine Collagen

In essence, both marine and plant-based collagen supplements have significant benefits for skin, hair, and joint health. Marine collagen is made from fish skin, and plant-based collagen contains important collagen-boosting vitamins and minerals. Which collagen supplement will suit you depends on your lifestyle and goals. If you want quick results for joint pain and skin, or hair, marine collagen is easy to absorb and highly bioavailable, making it the best choice. However, if you can’t consume animal-derived collagen, plant-based collagen is ideal for you, which helps in natural collagen production in the body.