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Marine Collagen Powder: Benefits, Dosage, & Side Effects

Marine Collagen Powder: Benefits, Dosage, & Side Effects
Claire Muszalski
Writer and expert8 months ago
View Claire Muszalski's profile
By now you’ve likely seen collagen protein floating around the internet, so you might be wondering what is it and should I be trying it? While it's found in our bodies, mostly in hair, skin, nails, and joints, our collagen levels decline with age. As our collagen levels decline, signs of aging appear—our skin loses elasticity and our nails and hair can become dull and weak.

Marine collagen is a powerful option to incorporate into your supplement regimen to boost collagen production and slow the signs of aging. That's right, the most powerful skincare might actually come from within...

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What is marine collagen powder?

Collagen is a structural protein that plays many roles in the body. Marine collagen powder comes from fish sources - including scales, bones, and skin. The level of processing varies, but sometimes it's also hydrolyzed (partially broken down) before being made into its powdered form. 

Its also more environmentally and cost-friendly than mammalian collagen production.1


What are the benefits of marine collagen powder?

While collagen is a protein, it works differently than whey or other protein powders that primarily boost muscle tissue. 

Taking marine collagen powder is thought to boost your natural collagen production by triggering your body to increase collagen production. So when your body senses the collagen you ingest, the theory is, that it produces additional collagen on its own as a reaction (your body “thinks” it is sensing collagen breakdown, not collagen ingestion).2


Can reduce signs of aging

Our bodies start to lose collagen at as young as 20 years old.3 Marine collagen has the potential to trigger skin cells to repair themselves.3

Collagen has been shown to improve skin elasticity, thickness, and hydration.3 Your skin is your largest organ, and although you can spend lots of money on collagen skin care products, using a collagen supplement has the power to boost skin health from the inside out. 


Can help to relieve joint discomfort

While we often think about collagen in beauty applications, one of its most promising benefits is related to our joints. Studies have proven that collagen can promote healthy cartilage in joints and even reduce pain in patients with osteoarthritis.1 

Can help preserve muscle mass

Collagen protein, like all other proteins, is made up of amino acids. When our body digests proteins into the smaller amino acid components, they can then be used to repair and grow muscle tissues after a workout, including skeletal muscle. Heart muscle tissue has also been shown to benefit from collagen synthesis.3



With most collagen supps, a couple scoops is all you need each day. It dissolves easily into any drink and the time of day you take it doesn’t make much difference. You can mix it easily into your coffee in the morning or a post-workout smoothie later in the day - or simply with water. 


Foods with marine collagen

While marine collagen can be naturally found in skin, bones, and scales of fish, it is likely more pleasant to take it in supplement form instead. 

There are some food sources like canned salmon and fish filets with skin. On days when fish isn’t in your meal plan, you can still get the benefits of powerful marine collagen protein with a convenient supplement 


Side effects

While there are no known side effects or negatives of taking marine collagen, you may want to avoid it if you have a shellfish, fish, or egg allergy. There are other collagen options (mammalian and vegan versions) that don’t contain these potential allergens. 


Take home message

Whether you are concerned about your skin, nail, or hair health, want to prevent joint pain, or just add more protein to your daily plan, collagen is a winning choice. 

For those who want to avoid mammalian collagen sources but still want a powerful collagen source, marine collagen is a great alternative. It's also easy on the environment and constantly being researched for additional scientific and medical applications.1Enjoyed this article?


Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

  1. Lim, Y. S., Ok, Y. J., Hwang, S. Y., Kwak, J. Y., & Yoon, S. (2019). Marine collagen as a promising biomaterial for biomedical applications. Marine drugs17(8), 467. 
  2. Bolke, L., Schlippe, G., Gerß, J., & Voss, W. (2019). A collagen supplement improves skin hydration, elasticity, roughness, and density: Results of a randomized, placebo-controlled, blind study. Nutrients11(10), 2494. 
  3. León-López, A., Morales-Peñaloza, A., Martínez-Juárez, V. M., Vargas-Torres, A., Zeugolis, D. I., & Aguirre-Álvarez, G. (2019). Hydrolyzed Collagen-Sources and Applications. Molecules (Basel, Switzerland)24(22), 4031.  
Claire Muszalski
Writer and expert
View Claire Muszalski's profile

Claire is a Registered Dietitian through the Academy of Nutrition and Dietetics and a board-certified Health and Wellness Coach through the International Consortium for Health and Wellness Coaching. She has a Bachelor of Science in Biology and a Master’s degree in Clinical Dietetics and Nutrition from the University of Pittsburgh.

Talking and writing about food and fitness is at the heart of Claire’s ethos as she loves to use her experience to help others meet their health and wellness goals.

Claire is also a certified indoor cycling instructor and loves the mental and physical boost she gets from regular runs and yoga classes. When she’s not keeping fit herself, she’s cheering on her hometown’s sports teams in Pittsburgh, or cooking for her family in the kitchen.

Find out more about Claire’s experience here.