Collagen is the most abundant protein in the human body, providing structure to skin, bones, tendons, and ligaments. As natural production declines with age, many individuals turn to supplementation to support these tissues. This has led to a market filled with various sources, prompting questions about combining different types, specifically bovine and marine collagen. The answer lies in understanding the unique structural contributions of each source.
Distinct Composition of Marine and Bovine Collagen
The motivation for combining different collagen sources stems from their differing compositions of collagen types. Bovine collagen, derived from the hides and bones of cattle, is rich in both Type I and Type III collagen. Type I collagen is the most prevalent in the body, giving structure to the skin, bones, tendons, and ligaments.
Type III collagen is the second most abundant type, often found alongside Type I in the skin, muscles, organs, and blood vessels. Bovine collagen’s dual-type profile offers comprehensive support for overall connective tissue health.
Marine collagen, sourced from the skin and scales of fish, is composed almost exclusively of Type I collagen. This makes it a highly concentrated source for supporting the body’s largest collagen store, which is found in the skin. The smaller peptide size of marine collagen is often cited as a feature that allows for quick absorption.
Combining both sources creates a more diverse profile of collagen types and amino acids than either one alone. This dual approach ensures the body receives specific building blocks tailored for the skin from the marine source and broader support from the Type III content in the bovine source.
Safety and Absorption When Combining Sources
Taking both bovine and marine collagen together is safe and is a common practice in the supplement industry. The body processes both sources similarly after ingestion, breaking them down into amino acids and small peptides. This digestive process, known as hydrolysis, ensures that the raw material is available for the body to use regardless of the original source.
Since both types are broken down into the same fundamental building blocks, there is no metabolic conflict or reduction in absorption when they are consumed simultaneously. The body utilizes these amino acids and peptides to support its own collagen production wherever it is needed.
Some individuals may experience minor digestive upset, such as bloating or a feeling of fullness, when starting any new protein supplement. This potential side effect is not specific to mixing sources but is linked to the overall change in dietary protein intake. Starting with a lower dose and gradually increasing it can help the digestive system adjust.
Strategies for Dual Collagen Supplementation
There are two primary methods for incorporating both bovine and marine collagen into a daily routine. The simplest method is to purchase a pre-mixed “multi-collagen” product that already contains both sources in a single formula. These blends are designed to provide the benefits of different collagen types without requiring the consumer to manage separate powders.
Alternatively, individuals can choose to self-mix two separate supplements, using one scoop of a bovine product and one scoop of a marine product daily. This allows for greater control over the specific ratios and total daily intake of each source.
When combining sources, it is important to maintain the standard recommended daily intake, which typically ranges from 2.5 to 10 grams of total collagen peptides. Doubling the total intake beyond this range is generally unnecessary and may increase the risk of minor digestive issues. Consistency in daily intake is more impactful than the specific timing of the supplement.