Collagen has become the beauty industry’s golden child, promoted for its ability to smooth wrinkles, hydrate skin, and support a youthful glow. But not all collagen is the same. The two most common types on the market today are fish collagen (sourced from fish skin and scales) and bovine collagen (from cow hides). Many brands push fish collagen as the “superior” option for skin, often with a premium price tag.
But is fish collagen really better for your skin, or is the industry selling a well-packaged myth?
Let’s unpack the science behind each type and what actually matters when choosing a collagen supplement.
What is fish collagen?
Fish collagen is a type I collagen, the type most abundant in human skin.
Pros:
- Smaller peptides may be absorbed slightly faster
- Supports skin, hair, and nail health
- Often seen as a cleaner or more sustainable source
Cons:
- More expensive than bovine collagen
- May have a fishy taste or smell
- Not suitable for those with fish allergies
What is bovine collagen?
Bovine collagen comes from grass-fed cow hides and contains both type I and type III collagen. Type III plays a role in skin firmness, elasticity, and the structure of internal organs and blood vessels.
Pros:
- Contains both type I and III — good for skin and joints
- Affordable and neutral in taste
- Widely available in powders and capsules
Cons:
- Slightly larger peptide size than fish (though still bioavailable)
- Not suitable for vegans or vegetarians
Fish vs bovine collagen for skin: what the science says
Multiple peer-reviewed studies show that hydrolysed collagen peptides — regardless of source — support skin hydration, elasticity, and structure.
In a 2021 meta-analysis published in Nutrients, 19 clinical trials showed significant improvements in skin hydration and elasticity with daily collagen use, with no clear advantage between fish and bovine collagen.
A separate 2023 review published in the Journal of Cosmetic Dermatology concluded that consistency and dosage mattered more than collagen source.
More recently, a 2023 meta-review titled “Effects of Oral Collagen for Skin Anti-Ageing” analysed 26 randomised clinical trials. It concluded that fish and mammalian collagen both significantly improved skin appearance, with no clear winner between the two sources.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8863363/
Another clinical review in 2023, “A Clinical Review on Collagen Treatment Efficacy,” found that collagen peptides from various sources — including fish and bovine — support improved skin hydration and elasticity when taken over time.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10180699/
So, which collagen is better for skin?
If you’re taking collagen consistently at a proper daily dose (typically 5–10 grams), both fish and bovine collagen offer visible skin benefits over time.
Fish collagen may absorb slightly faster due to its smaller peptides, but this does not result in significantly better skin outcomes.
What really matters:
- That it’s hydrolysed for easy absorption
- That it’s pure, tested, and free from unnecessary additives
- That you take it daily and consistently
The price myth: is fish collagen worth the extra cost?
Fish collagen is often priced 1.5x–2x higher than bovine. This is mainly due to production costs, “cleaner” marketing, and beauty trends, not superior performance.
If your main goal is healthier, younger-looking skin, bovine collagen delivers equal benefits at a lower cost.
Many South Africans are choosing grass-fed bovine collagen as a trusted, effective option, especially when paired with good nutrition, water, and a consistent supplement routine.
Final thoughts: focus on quality, not hype. The beauty industry loves a trend, but don’t be misled by price or packaging. Whether from fish or cows, the best collagen is the one you can take consistently and affordably, from a reputable source.
Looking for premium collagen in South Africa?
[https://collagen4africa.co.za/product-category/pure-collagen-powder/]
— sustainably sourced, hydrolysed, and lab-tested for purity.
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