Does liquid marine collagen work?
Scarlett Gray
BNutrDiet (Hons), APD, SDA
Reviewed by Scarlett Gray · About Scarlett
Accredited Practising Dietitian with Dietitians Australia (APD200526). Accredited Sports Dietitian and Credentialled Eating Disorder Clinician. First Class Honours in Nutrition and Dietetics from the University of Newcastle.
Collagen drinks are all over social media, with claims ranging from reasonable to eyebrow-raising. From Pinterest to Instagram, images of devotees with plump and line-free skin extol the virtues of liquid marine collagen. It's fair to ask: does it actually work, and what does the evidence really say?
This article walks through what liquid marine collagen is, how it fits into the body's collagen synthesis, what the clinical research actually shows for skin, joints, and other outcomes, and what a realistic expectation looks like. Being honest about what the research does and doesn't support matters more than confident marketing claims.
What is liquid marine collagen?
Liquid marine collagen is a food supplement containing hydrolysed marine collagen peptides suspended in a liquid, typically purified water with added flavourings. Marine collagen comes from fish (Kollo uses Naticol® from fish skins). Marine collagen is predominantly Type I collagen — the most abundant type in the human body, which is why it's the type most relevant for skin, bone, tendon and ligament outcomes.
Collagen makes up approximately 30% of the body's total protein mass. It gives structure to tissues throughout the body:
- Skin
- Bones
- Tendons
- Ligaments
- Cartilage
- Muscle connective tissue
- Blood vessel walls
Marine collagen also offers a genuine sustainability story — Kollo's Naticol® is dual-certified by Friend of the Sea and Marine Stewardship Council, and is sourced from fish skins that are byproducts of the fishing industry, parts that would otherwise be discarded.
How can you take collagen?
Marine collagen supplements come in three main formats:
- Liquid sachets — pre-measured single-serve, ready to drink
- Powder — mixed into water, smoothies, coffee, or food
- Capsules — typically smaller doses per serving, often requiring multiple capsules to reach research-supported amounts
Whichever format you choose, look for "hydrolysed" or "peptides" on the label — this indicates the collagen has been broken down into smaller chains that the body can absorb through the digestive tract.
Why do we need collagen supplements?
Collagen is one of the main structural proteins in the body — critical for skin, hair, bones, muscles, ligaments and tendons. The body makes collagen naturally, but production begins declining from around age 25 at roughly 1% per year.
Collagen loss accelerates around menopause because oestrogen — which directly supports collagen production — drops sharply. Research shows the loss of collagen tracks menopausal age rather than chronological age, meaning the hormonal change drives the accelerated decline. Read more in our complete guide to menopause supplements.
Does marine collagen taste fishy?
Quality hydrolysed marine collagen shouldn't have a fishy smell or taste, despite originating from fish. This is because processing removes the fish oils. When taken as a powder or liquid, quality marine collagen should be essentially neutral in flavour when properly dissolved. Any fishy taste is usually a sign of clumping (peptides not fully dissolved) or a poorly-purified peptide source. Read our guide to mixing collagen powder for more.
How does liquid marine collagen work?
Hydrolysed collagen peptides are absorbed through the digestive tract and enter the bloodstream, where they provide amino acids (primarily glycine, proline and hydroxyproline) that support the body's ongoing collagen production processes.
Liquid sachets require no preparation — just drink directly or mix with a splash of water. This makes liquid ideal for people on the go, travel, keeping at work, or following a specific exercise protocol where timing matters. The sachet already contains the liquid form, ready to consume immediately.
Are there any clinical studies?
Yes. Marine collagen and hydrolysed collagen more broadly have a growing body of clinical research. Here's what the evidence supports:
Overall systematic review
A 2025 systematic review published in Orthopedic Reviews (Brueckheimer et al) evaluated the effects of Type I collagen hydrolysate supplementation on bones, muscles, and joints. The review supports a role for Type I collagen supplementation across multiple musculoskeletal outcomes.
Skin — strongest evidence area
A 2024 systematic review published in the Journal of Cosmetic Dermatology and a 2023 systematic review and meta-analysis pooled results from multiple randomised trials and concluded that oral collagen supplementation showed statistically significant improvements in skin hydration, elasticity and wrinkle appearance compared to placebo, typically over 8-12 weeks of consistent use. The Indian Journal of Dermatology, Venereology and Leprology review similarly supports skin hydration and elasticity outcomes.
Joints — emerging evidence
The 2021 systematic review by Khatri and colleagues, published in Amino Acids, collated five studies on collagen peptide supplementation and joint outcomes. All five reported beneficial effects of collagen peptides in reducing joint pain and improving joint function. The review concluded that collagen has the potential to reduce joint pain and improve joint functionality, particularly when combined with a rehabilitative exercise protocol. Daily doses across the studies fell within the 5-15g range. A 2023 review in the Journal of the International Society of Sports Nutrition similarly supports collagen peptide supplementation for joint-related outcomes in active populations.
Bone density — emerging evidence
Bone is approximately 35% collagen by weight. The organic collagen matrix provides the framework onto which calcium and phosphate minerals are deposited. Declining collagen production is a contributor to changes in bone density — a particular consideration for women post-menopause. A 12-month randomised controlled trial published in Nutrients studied 131 postmenopausal women taking 5g of specific collagen peptides daily and found statistically significant increases in bone mineral density in both the lumbar spine and femoral neck compared to placebo.
Nails and hair — emerging evidence
Emerging evidence for both nail and hair condition. Nail changes are often one of the earlier things people notice with consistent supplementation. Research on collagen and hair is still developing.
What's the best dose of liquid marine collagen?
Based on the clinical research:
- Skin outcomes — clinical studies typically use around 10g of hydrolysed collagen peptides daily. This is the current standard supported by the systematic reviews above
- Joint outcomes — 5-15g daily, taken alongside movement or an exercise protocol for best results
- Consistency — daily use over 8-12 weeks (skin) to 12+ weeks (joints) matches the research. Missing doses disrupts the cumulative response
Kollo Premium Liquid Marine Collagen delivers 10,000mg of Naticol® marine collagen peptides per daily sachet — the clinical dose used in the skin research.
Does vitamin C work with liquid collagen?
Vitamin C contributes to normal collagen formation for the normal function of skin, bones, cartilage, gums, teeth and blood vessels — this is an authorised health claim. Because vitamin C is essential for collagen synthesis in the body, including it alongside collagen supplementation makes biological sense.
Vitamin C can come from a varied diet — citrus fruits, kiwi, berries, peppers, and leafy greens are all good sources — as well as from supplements. Kollo Liquid Marine Collagen includes 80mg vitamin C per sachet (100% NRV) alongside the marine collagen peptides, so the cofactor is present when the peptides arrive.
Frequently Asked Questions
Does liquid marine collagen actually work?
Yes, based on the clinical research. Hydrolysed marine collagen has strong evidence for skin outcomes over 8-12 weeks of consistent daily use, and emerging evidence for joint comfort over 12+ weeks. Around 10g daily is the clinical standard for skin research. Results build gradually — consistency matters more than any single dose.
How does liquid marine collagen work in the body?
Collagen supplements don't add directly to the collagen in your skin, joints or bones. Instead, they provide amino acid building blocks (primarily glycine, proline and hydroxyproline) that the body uses to support its own collagen synthesis. This is a gradual biological process — which is why consistency matters and results build over weeks rather than days.
Is liquid better than powder for collagen?
Both work the same way — the collagen peptides in a liquid sachet and a powder are the same. Format is a matter of convenience. Liquid sachets require no preparation and are easy for travel or on-the-go use. Powder can be mixed into drinks and foods and offers dose flexibility. Choose whichever format you'll actually stick with daily.
How much collagen should I take?
For skin outcomes, clinical research typically uses around 10g (10,000mg) of hydrolysed collagen peptides daily. For joint outcomes, studies use 5-15g daily alongside movement or an exercise protocol. Kollo Premium Liquid Marine Collagen delivers 10,000mg per daily sachet — the clinical dose.
Does liquid marine collagen taste fishy?
Quality hydrolysed marine collagen shouldn't have a fishy taste. Processing removes fish oils, so the resulting peptides are essentially neutral in flavour when properly dissolved. Any fishy taste is usually a sign of clumping or a poorly-purified peptide source rather than the peptides themselves.
How long until I see results from liquid marine collagen?
Clinical research consistently shows measurable improvements in skin elasticity, hydration, and the appearance of fine lines over 8-12 weeks of daily use at around 10g. Some people notice earlier changes in skin feel or nail strength within the first few weeks. Joint outcomes typically require 12+ weeks alongside movement. Read our guide on how long collagen takes to work for more detail.
Kollo Health was co-founded by Jenni Falconer — TV presenter, Smooth Radio breakfast host, ten-time London Marathon runner and host of the RunPod podcast. Read her story and why she created Kollo.
