Marine Collagen Peptides: 6 Reasons I Choose Them for Bone, Skin and Healthy Aging

When most people think about building stronger bones, they immediately think about calcium and other minerals. But bones are much more than minerals, and that is exactly why I have become so interested in marine collagen peptides for bone, skin and healthy aging.

Why Collagen Matters for Bone

By volume, 35 to 40% of our bone is a living organic matrix known as collagen, and approximately 90–95% of the collagen in bone is Type I collagen. This Type I collagen forms the flexible structural framework—the “scaffolding”—upon which calcium, phosphorus and other minerals are deposited.

The mineral component gives bone much of its hardness and stiffness. The collagen matrix contributes toughness, flexibility and resistance to cracking.

So, building strong bones isn’t simply a matter of getting enough calcium. Healthy bone depends upon both good mineralization and a healthy collagen matrix. (For a deeper look, see my complete guide to collagen for osteoporosis.)

That’s one of the reasons I became so interested in marine collagen.

Our Beauty & Bone Marine Collagen is derived from wild-caught cod found in the cold North Atlantic waters off Norway. It provides hydrolyzed Type I marine collagen peptides that dissolve readily, are highly absorbed and are easy to incorporate into the diet.

Here are six reasons I choose to use marine collagen.

1. Marine Collagen Peptides Support the Collagen Matrix of Bone

Bone is an extraordinarily complex material. Its mineral component is intimately integrated with an elaborate collagen framework that helps give bone its toughness and resilience.

Research specifically using fish (marine) collagen peptides is intriguing.

In laboratory studies of human osteoblasts—the cells responsible for building new bone—fish collagen peptides increased osteoblast proliferation and stimulated several genes and proteins associated with osteoblast differentiation, including osteocalcin, osteopontin and BMP-2. Researchers also found accelerated mineralization of the surrounding matrix.²

Fish collagen peptides have also been shown to increase collagen deposition and influence the processes involved in collagen maturation and cross-linking, while also accelerating bone matrix mineralization.¹ It seems that consuming collagen encourages the body to produce more collagen of its own.

These are laboratory findings, not proof that taking marine collagen prevents fractures, but they provide an interesting biological rationale for using marine collagen peptides as one part of a comprehensive bone-building program.

Bone Is Built by a Nutritional Team: No Single Nutrient Builds Strong Bones

At the Center for Better Bones, we have long emphasized that the full spectrum of key bone-building nutrients work together. Calcium is important, but so are magnesium, vitamin D, vitamin K, vitamin C, boron, zinc, manganese, adequate protein and many other nutritional factors.

Collagen supplementation also supports bone and adds another dimension by enhancing the organic protein matrix of bone, and there are small human studies illustrating this innovative multi-nutrient concept.

In postmenopausal women with osteopenia, researchers compared calcium and vitamin D alone with calcium and vitamin D plus collagen peptides. The collagen-containing program produced differences in some measures of bone turnover and, in longer-term follow-up, favorable differences in several measurements of bone density and bone geometry.^3,4

Bone is built by a nutritional team, not by one “magic” nutrient, and I see collagen as one member of that team.

2. Marine Collagen Peptides Support Skin Hydration, Elasticity and Collagen Structure

This is where some of the strongest human research on fish-derived collagen exists—and, of course, it is one of the reasons marine collagen has become so popular.

Type I collagen, as found in marine collagen, is also a major structural component of the skin. With aging, both the quantity and organization of dermal collagen change.

Controlled human studies using fish-derived collagen peptides have reported improvements in measures of:

• skin hydration
• elasticity
• dermal collagen density
• skin roughness
• fine lines and wrinkles

In a randomized, triple-blind, placebo-controlled study, women taking hydrolyzed fish-derived marine collagen for 12 weeks had a significant reduction in wrinkle score. The collagen group had a 24% greater reduction in wrinkles on one measured side of the face than the placebo group. Some elasticity measures also improved.⁵

In another randomized, double-blind, placebo-controlled study, 64 women received low-molecular-weight collagen peptides derived from fish skin or placebo for 12 weeks. Skin hydration improved significantly compared with placebo, as did measures of wrinkling and elasticity.⁶

Other controlled clinical research has reported increased skin moisture, increased dermal collagen density and reduced fragmentation of the dermal collagen network after oral collagen-peptide supplementation.⁷

So, while I think of collagen primarily as a structural protein, healthier-looking skin can be a very welcome additional benefit. And I find the bone-skin connection fascinating, as both tissues depend heavily upon Type I collagen.

3. Marine Collagen Supports the Connective-Tissue Network That Keeps Us Moving

Collagen isn’t confined to bone and skin. It is an important structural protein in tendons, ligaments, fascia, cartilage and other connective tissues that allow our muscles and skeleton to work together.

Clinical research on oral collagen peptides suggests potential benefits for joint comfort and function. Some studies have also combined collagen with other nutrients and reported improvements in joint and skin outcomes. The health of our connective tissues, just like bone, depends upon many nutrients working together.

I would not claim that taking collagen has been proven to “regrow cartilage.” Rather, I see collagen as one useful component of a larger nutrition-and-exercise program designed to maintain comfortable movement and healthy connective tissues.

And staying active is enormously important for our bones. Muscular forces, weight-bearing activity and resistance exercise provide some of the mechanical signals that help maintain both joint and bone strength. (See my top exercises for osteoporosis.)

4. Marine Collagen May Support Stronger Nails and Other Connective Tissues

One of the things I hear most often from people taking collagen is surprisingly simple: “My nails are stronger.”

Many clients have noticed that their nails grow faster, split less often or simply feel stronger, and there is clinical research supporting this observation.

In one small 24-week study of collagen peptides, nail growth increased by 12% and the frequency of broken nails decreased by 42%.⁸ This was a small, open-label study using a collagen-peptide preparation—not a marine-collagen trial—so I don’t want to overstate it. But it is consistent with what many people report.

Skin, nails, tendons, fascia, gums and other connective tissues all depend upon adequate protein nutrition and healthy connective-tissue metabolism. (Interestingly, fingernail collagen can even offer a window into bone quality, as I discuss in the Osentia fingernail test.)

There are many claims made about collagen and hair as well. At this point, however, I find the direct human evidence for improving hair growth considerably less convincing than the evidence for skin, so I prefer not to make a strong hair claim.

5. Marine Collagen Peptides Add Useful Protein to the Diet

There is another very practical reason I like marine collagen: it contributes to our daily protein intake.

This becomes increasingly important as we get older. Adequate protein helps maintain muscle mass and strength—and muscle and bone are intimately connected. (Learn more in how much protein you really need for strong bones.)

Many of us aim for roughly 25–30 grams of high-quality protein at each main meal. One serving of Beauty & Bone Marine Collagen provides 9.5 grams of protein, a useful addition to the day’s total.

I think of marine collagen as a specialized supplemental protein. It contributes to total protein intake while providing amino acids and collagen-derived peptides particularly relevant to collagen-rich tissues.

That gives us an interesting bone-muscle-skin connection: adequate complete protein helps maintain muscle; collagen provides specialized structural amino acids and peptides; and the full spectrum of bone-building nutrients helps support the skeleton.

What About the Gut?

This is another fascinating—but still emerging—area of fish collagen research. Fish collagen provides glycine, proline, hydroxyproline and small collagen-derived peptides. Laboratory and animal studies suggest that some fish collagen peptides may influence intestinal tight-junction proteins and other aspects of intestinal-barrier integrity.

This gut-collagen research is new, and for now, I consider intestinal-barrier support an interesting emerging area of marine collagen research that deserves further human study.

6. Additional Reasons I Favor Our Marine Collagen Peptides

There are also several very practical reasons I chose our Beauty & Bone Marine Collagen specifically. It is:

• single-sourced from wild-caught cod
• sourced from the cold, pure North Atlantic waters off Norway
• naturally rich in Type I collagen
• hydrolyzed into small collagen peptides for optimum absorption
• virtually taste-free
• free of added sugar, flavorings and unnecessary additives
• a wonderful alternative for people who prefer not to use bovine (cow) or porcine (pig) collagen
• quick to dissolve in hot or cold liquids and easy to use every day.

The Bigger Picture: Bone, Muscle and Skin

What interests me most about collagen is the bigger biological picture.

Bone isn’t simply a collection of minerals. It is a living collagen-mineral composite. The mineral phase gives bone stiffness and hardness. The collagen matrix contributes toughness, flexibility and resistance to cracking.

And bone doesn’t function by itself. Muscle, bone and connective tissue operate as an integrated system. Muscles move and load the skeleton. Tendons transmit those forces. Ligaments stabilize our joints. Physical activity sends signals to bone telling it where greater strength is needed. (This is one reason I am so enthusiastic about weighted vest exercise.)

That’s why I don’t believe in looking for one “magic” bone nutrient.

We need adequate high-quality protein. We need the full spectrum of bone-building minerals, vitamins and trace elements. We need nutrients such as vitamin C that are required for normal collagen synthesis. We need exercise, particularly resistance and weight-bearing activity. And we need all of these factors working together.

Marine collagen peptides fit naturally into this larger bone-muscle-connective-tissue program.

They aren’t a replacement for the other nutrients bone requires. Rather, they provide specialized protein and collagen peptides that may help support a part of bone health that is sometimes overlooked—the collagen-rich organic matrix upon which the mineralized structure is built.

And if healthier-looking skin and stronger nails come along with that support, those are benefits many of us are delighted to see.

Shop Beauty & Bone Marine Collagen →

A Note About the Research

Marine collagen research ranges from laboratory and animal experiments to small and moderate-sized human clinical trials.

At present, the human evidence is strongest for skin hydration, elasticity and wrinkles. Research specifically examining fish collagen’s effects on osteoblasts, collagen maturation and bone-matrix mineralization is biologically intriguing, but human trials specifically demonstrating that marine collagen increases bone density or prevents fractures are still needed.

For that reason, I don’t see marine collagen as a stand-alone treatment for osteoporosis. I see it as something much more sensible: one potentially valuable component of a comprehensive nutritional, protein and exercise program designed to support bone, muscle, skin and connective tissues as we age.

Frequently Asked Questions About Marine Collagen Peptides

What are marine collagen peptides?

Marine collagen peptides are Type I collagen from fish, such as wild-caught cod, that has been hydrolyzed into small peptides. The smaller peptides dissolve readily in liquids and are well absorbed. Type I collagen is the main collagen in both bone and skin.

Are marine collagen peptides good for bones?

Laboratory studies show fish collagen peptides increase osteoblast activity, collagen deposition and bone-matrix mineralization, and small human studies found that adding collagen peptides to calcium and vitamin D favorably influenced bone turnover and some bone density measures in postmenopausal women with osteopenia. Human trials specifically showing that marine collagen increases bone density or prevents fractures are still needed.

Do marine collagen peptides help skin?

Yes. This is where the human evidence is strongest. Randomized, placebo-controlled trials of fish-derived collagen peptides taken for 12 weeks reported significant improvements in skin hydration, elasticity and wrinkles.

How much protein is in a serving of marine collagen?

One 10-gram serving (2 tablespoons) of Beauty & Bone Marine Collagen provides 9.5 grams of protein. Collagen is best thought of as a specialized supplemental protein alongside complete protein foods.

Is marine collagen better than bovine collagen?

Both supply collagen peptides. Marine collagen is naturally rich in Type I collagen and is a good alternative for people who prefer not to use bovine (cow) or porcine (pig) collagen. People with fish allergies should avoid marine collagen.

Selected Research References

Fish Collagen and Bone

1. Yamada S, Nagaoka H, Terajima M, et al. Effects of fish collagen peptides on collagen post-translational modifications and mineralization in an osteoblastic cell culture system. Dental Materials Journal. 2013;32(1):88–95. doi:10.4012/dmj.2012-220. Fish collagen peptides increased collagen deposition and affected processes involved in collagen maturation and cross-linking in osteoblast cultures. Matrix mineralization was also accelerated.
2. Yamada S, Yoshizawa Y, Kawakubo A, et al. Early gene and protein expression associated with osteoblast differentiation in response to fish collagen peptides powder. Dental Materials Journal. 2013;32(2):233–240. doi:10.4012/dmj.2012-188. Human osteoblasts exposed to fish collagen peptides showed increased cell numbers, increased expression of several osteoblast-related genes and proteins—including osteocalcin, osteopontin and BMP-2—and accelerated matrix mineralization.

Collagen as Part of a Multi-Nutrient Bone Program

3. Argyrou C, Karlafti E, Lampropoulou-Adamidou K, et al. Effect of calcium and vitamin D supplementation with and without collagen peptides on bone turnover in postmenopausal women with osteopenia. Journal of Musculoskeletal & Neuronal Interactions. 2020;20(1):12–17. PMID: 32131366. Fifty-one postmenopausal women with osteopenia received calcium and vitamin D with or without 5 grams of collagen peptides for three months. Changes in bone-turnover markers differed in the collagen-containing group.
4. Lampropoulou-Adamidou K, et al. Effect of calcium and vitamin D supplementation with and without collagen peptides on volumetric and areal bone mineral density, bone geometry and bone turnover in postmenopausal women with osteopenia. Journal of Clinical Densitometry. 2022;25(3):357–372. doi:10.1016/j.jocd.2021.11.011. This 12-month investigation extended the multi-nutrient work to DXA and peripheral quantitative CT measurements. It provides preliminary evidence that collagen peptides added to calcium and vitamin D may influence some aspects of bone density and geometry. It was not a marine-collagen study.

Fish/Marine Collagen and Skin

5. Evans M, Lewis ED, Zakaria N, Pelipyagina T, Guthrie N. A randomized, triple-blind, placebo-controlled, parallel study to evaluate the efficacy of a freshwater marine collagen on skin wrinkles and elasticity. Journal of Cosmetic Dermatology. 2021;20(3):825–834. doi:10.1111/jocd.13676. Women receiving hydrolyzed fish-derived marine collagen for 12 weeks experienced a significant reduction in wrinkle score compared with baseline and a greater reduction in one facial wrinkle measurement compared with placebo. Some measures of elasticity also improved.
6. Kim DU, Chung HC, Choi J, Sakai Y, Lee BY. Oral intake of low-molecular-weight collagen peptide improves hydration, elasticity, and wrinkling in human skin: a randomized, double-blind, placebo-controlled study. Nutrients. 2018;10(7):826. doi:10.3390/nu10070826. Sixty-four women received fish-skin-derived low-molecular-weight collagen peptides or placebo for 12 weeks. Significant improvements were reported in skin hydration, wrinkling and several measures of elasticity compared with placebo.
7. Asserin J, Lati E, Shioya T, Prawitt J. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. Journal of Cosmetic Dermatology. 2015;14(4):291–301. doi:10.1111/jocd.12174. Controlled clinical studies found increased skin hydration and measurable improvements in dermal collagen density and fragmentation following collagen-peptide supplementation.

Collagen and Nails

8. Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. Journal of Cosmetic Dermatology. 2017;16(4):520–526. doi:10.1111/jocd.12393. In this small, open-label study of 25 participants, 24 weeks of collagen-peptide supplementation was associated with a 12% increase in nail growth rate and a 42% decrease in the frequency of broken nails. This study did not test marine collagen.

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. Consult your healthcare practitioner regarding your individual needs.