As the New Year kicks off, many of us feel inspired to reset our wellness routines and make choices that support a healthier, more energized version of ourselves. But with so many health trends competing for attention, it’s natural to ask: Is marine collagen actually worth adding to your diet this year?
So before you add another supplement to your morning routine, we’ll break down what marine collagen is, how it works, and what the science says, so you can make an informed, confident decision about whether it belongs in your New Year routine.
What is Collagen?
Collagen accounts for 30% of your body’s protein, making it the most abundant1. It has many different roles, acting as the primary building block of your body’s skin, bones, muscles, ligaments, tendons and other connective tissue, while also covering your organs, blood vessels and intestinal linings1. Simply put, collagen is what gives our body much of its structure and strength.
There are five different types of collagen1:
- Type I: Makes up 90% of your body’s collagen. Densely packed and used to provide structure to your skin, bones, tendons and ligaments.
- Type II: Found in elastic cartilage, providing joint support.
- Type III: Found in muscles, arteries and organs.
- Type IV: Found in the layers of your skin.
- Type V: Found in the cornea of your eyes, some layers of skin, hair and placenta tissue.
Unfortunately, collagen production slows down as we age and the existing collagen breaks down at a faster rate. Additionally, lifestyle habits like excess sun exposure, smoking, and poor eating habits can accelerate collagen breakdown1.
Given this information, you would probably want to get as much of it as possible, right? You can get collagen through your diet by eating protein-rich and collagen-rich animal-based foods like egg whites, pot roast, or bone broth. Your body also makes its own collagen, and you can support that process by eating plenty of protein-rich foods along with vitamins and minerals from sources like citrus fruits, bell peppers, and leafy greens.
Marine Collagen
Marine collagen is sourced from the ocean. Found in fish byproducts, like skin, bones and scales, marine collagen is high in type 1 collagen, making it a better option for skin, skeletal, and muscular protection than pig or cow (bovine) collagen, in theory. It is also a great option for people who have religious, ethical, or environmental concerns about bovine collagen2. You can find it as a powder, broth, liquids, pills, or creams.
The Science Behind Collagen Supplements
There is some controversy about what is the best way to get collagen into your body. If you’ve ever wondered whether you should be drinking it, swallowing it, or slathering it on your face, you’re not alone. Because collagen is a protein, it naturally breaks down once it hits the acid in your stomach. This has led some people to argue that topical creams might actually be more useful for skin-related benefits. But overall, research is still mixed and inconclusive.
When it comes to supporting things deeper than the surface, like your joints and muscles, topical collagen can’t reach those tissues. In those cases, the only realistic way to get collagen where it needs to go is through ingestion.
A broad review looked at several ingredients used for reducing muscle and joint pain, including collagen. Interestingly, across four higher-quality studies, collagen didn’t seem to make much of a difference for pain relief, whether it was taken orally or used topically. In other words, it’s not a magic fix for aching joints3.
However, one study investigated daily consumption of marine collagen powder for its effectiveness on improving skin wrinkles, elasticity and appearance. The results showed that the participants had a significant improvement in wrinkles, skin elasticity and overall appearance versus the placebo group2.
Another review looked at nineteen studies involving more than 1,125 participants to evaluate the effects of hydrolyzed collagen on skin hydration, elasticity, and wrinkles. Overall, the findings showed improvements in skin hydration and elasticity, and the reviewers concluded that hydrolyzed collagen may help reduce visible signs of skin aging by improving moisture, firmness, and wrinkle appearance4.
There haven’t been any studies in humans investigating collagen and hair.
Should you add Marine Collagen Supplements to your Diet in 2026?
As of now, there isn’t enough evidence to give a definite yes or no. We do know that the body can’t absorb collagen without first breaking it down into its basic building blocks. While those building blocks may be transported to areas where collagen is made, no human studies have
confirmed that oral collagen actually reaches specific parts of the body to boost collagen production.
If you enjoy using it and feel a difference, there is no harm. But, if your goal is to improve your skin or protect your muscles and joints from natural wear and tear, there are options with stronger research behind them. For skin concerns, a dermatologist can recommend treatments tailored to you. And for muscle and joint health, a physical therapist or trainer can guide you toward exercises and habits that keep your body strong and functional.
Sources:
- Cleveland Clinic. Collagen: What It Is, Types, Function & Benefits. Cleveland Clinic. Published May 23, 2022. Accessed November 14, 2025.
https://my.clevelandclinic.org/health/articles/23089-collagen
- 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. J Cosmet Dermatol. 2021;20(3):825-834. doi:10.1111/jocd.13676
- Crawford C, Boyd C, Paat CF, et al. Dietary Ingredients as an Alternative Approach for Mitigating Chronic Musculoskeletal Pain: Evidence-Based Recommendations for Practice and Research in the Military. Pain Med. 2019;20(6):1236-1247.
doi:10.1093/pm/pnz040
- de Miranda RB, Weimer P, Rossi RC. Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. Int J Dermatol.
2021;60(12):1449-1461. doi:10.1111/ijd.15518
