As a beauty editor with nearly three decades in the industry, I’ve tried (almost) every fad there is, and collagen supplements are everywhere right now. To get the real truth about whether they work, and which ones are best, I sat down with clinical nutritionist Amanda Ryder...
Last week, I wrote about the 2026 findings on collagen, and I had this comment from a reader:
I've been struggling to decide whether to persevere [with collagen] as I'm not seeing any visible difference (was hoping for stronger healthier nails) after taking collagen for over a year. But I'm all for continuing if it's proven to help soft tissue and flexibility. However.... my big question is what about the different types of collagen. I'm veggie so take Beauty Pie marine collagen. Is that as effective as bovine collagen???”
I feel your pain Shiela. Collagen is confusing! And there is so much noise around all the different collagen types, so if you’re investing your hard-earned money (and it is an investment), you deserve to know if your choice is actually going to make a difference.
This is why, I sat down with nutritionist Amanda Ryder on Smiling Gives You Wrinkles® to get the facts.
Fast Facts: Marine vs. Bovine
Marine Collagen (Great For Skin): Contains mostly Type 1 Collagen which is the most abundant collagen found in your body. Best for glow, fine lines, and hydration.
Bovine Collagen (Great For Joints): Contains Types 1 & 3. Best for joints, tendons, and gut health.
Dietary Note: Marine is pescatarian-friendly; Bovine is not.
The 10g Rule: Regardless of the type, you need 10g daily to see results.
Why Marine Collagen is Great For Skin
Marine collagen is almost entirely Type 1. This is the most abundant collagen in our skin. If your goal is better skin and hydration (I need it that for my Florida glow!), then Marine is fantastic. However, if you want help with joint pain, soft tissue and flexibility - that is where Marine collagen can fall short.
Why Bovine Collagen is Great for Joints
Bovine contains Type 3, which Amanda describes as the hero for joints, ligaments, and even the gut lining. So if you are struggling with ‘creaky knees’ or plantar fasciitis like I was, Type 3 is your best bet.
The Beauty Ed® Tip: If you aren’t strictly vegetarian, follow Amanda’s lead: Alternate! Marine one day (for skin), Bovine the next (for your body).
The “Triage” Effect: Why your nails aren’t growing
If you’ve been taking it for a year with no “visible” change, don’t panic. Your body acts like a triage center. When you ingest those amino acids, your body sends them to the “high-priority” areas first - like your internal organs or damaged gut lining - long before they reach your nails or eyelashes. If you have internal inflammation, your body is using that collagen to fix the inside, before the outside.
Liquid vs. Powder?
Amanda is firmly Team Powder. Me? For speed and convenience, I am Team Liquid. However, maybe I’ll change my mind now Amanda shared her concerns:
Microplastics: Liquid sachets may leach microplastics into the product.
Packaging: Think of the landfill that daily sachet contributes to.
The 10g Rule: To see results, you need 10g of hydrolyzed peptides daily. Many liquid shots are under-dosed or filled with sweeteners. Two teaspoons of a clean powder in your morning coffee is the most effective way to hit your quota.
🎧 Listen to the Full Episode
FAQ: Boosting Your Collagen Knowledge
Is Marine collagen better than Bovine?
It depends on your goal. Marine is superior for skin hydration (Type 1), while Bovine is better for joint health and recovery (Type 1 & 3).
How long does it take to see results?
Clinical data shows you need a “90-Day Commitment.” Consistency is more important than the brand name.
Can I put collagen in hot tea?
Amanda recommends coffee or smoothies over tea, as the tannins in tea might interfere with absorption. Always look for “Hydrolyzed” or “Peptides” on the label.
🎬 LISTEN TO AMANDA EXPLAIN THE DIFFERENCE BETWEEN BOVINE AND MARINE COLLAGEN
The Shopping List: Which Collagen Should You Actually Buy?
Amanda shares her favs:
1. Bare Biology: Skinful Marine Collagen
This is a top clinical recommendation for those seeking a “Skin Specialist.” It is known for its purity and sustainability.
Best For: Skin hydration, fine lines, and “dermal density.”
2. Ancient + Brave: Wild Collagen (Marine) & True Collagen (Bovine)
Amanda and Donna both use this brand for its “Body Architect” approach. Their bovine option is excellent for supporting joints and “scaffolding.”
Best For: Supporting joints, tendons, and gut health (Bovine) or skin radiance (Marine).
3. Kiki Health: Marine Collagen Beauty Blend
This is a favored professional choice because it includes supporting nutrients like Vitamin C and Hyaluronic Acid, which act as “co-factors” to help your body absorb the collagen.
Best For: A comprehensive “all-in-one” beauty supplement.
Donna Francis is an award-winning beauty editor with 27 years of experience in the industry. As the founder of The Beauty Ed® and host of the podcast Smiling Gives You Wrinkles®, she is dedicated to providing evidence-based, unretouched, and honest advice on beauty and aging.
Amanda Ryder is a leading clinical nutritionist specializing in hormonal health and gut integrity. Through her clinical practice, she helps women navigate the complexities of supplementation and nutrition to support long-term wellness and skin health.