Collagen vs. Protein Powder: Which is Best for You?

If you’re confused between collagen powders and protein powders, I can assure you that you are not alone. While they are both sources of protein, they are not the same and have different benefits. Here is everything you need to know about collagen vs. protein powder.

What is collagen?

Collagen is a type of protein, the most abundant protein in humans, comprising up to a third of total body mass. There are 16 types of collagen in the human body, however, nearly 80-90% of the collagen in the body is provided by types I-III. Type I collagen is a major component of skin, bones, tendons, and ligaments; type II collagen is a major component of joint cartilage; and type III collagen is a major component of muscles, blood vessels, and internal organs (1).

All proteins are made of amino acids and collagen is made of up 3 amino acids: glycine, proline, and hydroxyproline. These amino acids bind together to make collagen fibrils and bundle together to make collagen fibers to provide the connective tissue for the structural components of the body including ligaments, tendons, cartilage, and skin. There are many food sources of collagen, however, it can also be found in supplement form in powders, liquids, and gummies.

Types of Collagen Powder

There are two primary times of collagen powder available in the marketplace: bovine collagen and marine collagen. Bovine collagen is sourced from cows’ skin and connective tissue and primarily provides type I and type III collagen, while marine collagen is sourced from the skin, bones, and scales of fish and primarily provides type I and type II collagen.

What is the difference between collagen powder and protein powder?

Collagen powder is a supplemental form of collagen made up of collagen peptides, while protein powder is a supplemental form of protein providing all essential amino acids.

Protein powder is considered a “complete” protein, as it contains all essential amino acids, while collagen powder has a low indispensable-to-dispensable amino acid ratio and is considered an “incomplete” protein, as it lacks the essential amino acid tryptophan (2). However, collagen powder has much higher levels of glycine, proline, and hydroxyproline, which makes it functionally unique among other proteins.

Protein powder is well known and studied for its ability to support total daily protein intake and increase muscle protein synthesis, while collagen powder has been shown to potentially increase the synthesis of connective tissues of skin and joints.

Collagen vs. Whey Protein Powder Nutrition

Here is a nutrition comparison of collagen versus whey protein powder per 1-scoop serving (4, 5).

Collagen vs. Whey Protein Powder Amino Acids Profile

Here is a comparison of the essential amino acids of collagen versus whey protein powder per 11-gram serving (6).

Benefits of Collagen Protein Powder

Studies have shown that collagen powders may offer several health benefits including (7, 8, 9, 10, 11, 12, 13):

• Improving skin elasticity and hydration
• Strengthening ligaments and tendons
• Mitigating osteoarthritis and osteoporosis
• Reducing activity joint pain

As we age, collagen production naturally declines, therefore, taking a collagen supplement can help to maintain higher levels of collagen in the body and mitigate the adverse side effects of reduced production. Albeit, whether someone should take collagen powder or protein powder depends on the individual, their dietary protein intake, and their health goals.

Who should use protein powder?

Individuals who struggle to meet their protein intake. If you struggle to eat protein, it is best to use a protein powder as it will provide all the essential amino acids and help you meet your optimal daily protein intake.

Individuals looking to build muscle. If your goal is to build muscle, it is best to use protein powder as it contains higher levels the branched-chain amino acids; leucine, isoleucine, and valine, required for muscle protein synthesis (6). Consuming adequate protein with resistance training is the most effective way to build muscle mass.

Individuals with weight loss goals. If your goal is weight loss, it is best to use protein powder as it can help to ensure you are consuming adequate protein, increase satiety signals, and support the development and maintenance of lean muscle mass, which is beneficial for weight loss and weight maintenance.

Individuals who are vegetarian or vegan. If you are following a vegetarian or vegan diet, protein powder is more likely the best option as it will help to ensure you are consuming adequate protein and the optimal balance of essential amino acids, which are often lacking in plant-based diets.

Who should use collagen peptides powder?

Individuals who meet their daily protein needs. If you consume adequate protein and regularly meet your daily protein needs, collagen powder can be used as a source of additional protein and amino acids with benefits beyond basic health needs.

Individuals looking to improve skin health. If your goal is to improve skin health, and you already meet your daily protein needs, collagen powder is a good option as it has been shown to improve skin elasticity and hydration. As we age, collagen production naturally declines, and supplemental collagen has been shown to reduce the appearance of fine lines and wrinkles.

Individuals looking to support joint health. If your goal is to reduce joint pain, and you already meet your daily protein needs, collagen is a good option as it has been shown to reduce activity-related joint pain.

So, which is better collagen or protein?

Both collagen powder and protein powder are sources of protein, but the best option to take primarily depends on your dietary protein intake and your health goals. If you are looking to increase your protein intake, build muscle, or lose weight, protein powder is likely the best option for you. If you already consume adequate dietary protein and want to improve the health of your skin, hair, and/or nails, collagen powder is likely the best option for you.

That said, it’s important to note that you can take both protein powder and collagen powder, you don’t need to choose. Consuming protein powder along with collagen powder can help to ensure you are reaching your daily protein intake while benefiting from the functional properties of collagen protein at the same time.

How to Pick a Good Collagen Powder

1. Opt for hydrolyzed collagen. Hydrolysis is a process used in the production of collagen powders to break down the amino acids into smaller units to increase bioavailability and make them more digestible (16). While all collagen powders are hydrolyzed, there are different levels of hydrolyzation, and “fully” hydrolyzed collagen powders are the most ideal choice. To ensure your collagen is hydrolyzed, look for the term “collagen peptides” in the ingredient list.
2. Ensure it contains at least 8 grams of protein per serving. The effective dosing of collagen ranges between 8 and 15 grams per day; increased plasma glycine and proline levels have been reached with 8 grams per day; improved arthritis and osteoporosis have been seen with 12 grams per day; and lean mass and strength gains have been seen with 15 grams per day (10, 17, 18, 19).
3. Ensure there are limited added ingredients. Collagen powder comes in a variety of options, from plain to vanilla and isolated to blends. Much like protein powders, brands can add flavors, vitamins, and minerals to collagen powders to create a custom blend. While none of the items are inherently harmful, and opting for a flavored version can help to make it more palatable, I recommend reading the label and choosing a collagen powder made only of collagen peptides to ensure you are using the highest quality product possible.
4. Look for third-party certification. Unfortunately, collagen powder and collagen supplements are not regulated by the FDA, therefore, it is best to opt for collagen supplements that have been third-party tested. It is the best way to ensure you are purchasing a product that contains all the ingredients in the amounts listed on the label. For the highest standards, choose a collagen powder with the NSF Certified for Sport or Informed-Sport certification logo.

How does it take for collagen supplements to work?

There is no specific time frame for which you can expect to see benefits from collagen supplementation. Collagen production is a slow process, and the effects of supplements are influenced by the individual, their diet, and lifestyle. Most studies of collagen supplements show some benefits in 8-12 weeks, suggesting 2-3 months could be a rough time frame.

Can you count collagen as protein?

Yes, collagen contributes to your daily protein intake. While it is not considered a complete protein, as does not contain all nine essential amino acids in the optimal ratios, it does count towards your protein goal for the day.

Can I take collagen instead of protein powder?

While collagen powder does contribute to daily protein intake, it does not provide the same benefits as protein powder. The limited essential amino acid profile of collagen will likely not support weight loss or building muscle mass as protein powder does.

Should I take collagen or protein powder for weight loss?

Protein powder is more beneficial than collagen for weight loss. While both collagen and protein powder contribute to daily protein intake, protein powder is more beneficial for supporting muscle protein synthesis, which is highly beneficial for weight loss and a key contributor to weight maintenance.

The Bottom Line

While both collagen powder and protein powder are sources of protein, collagen powder is an incomplete source of protein or protein. Collagen powders are made of hydrolyzed collagen, known as collagen peptides, and have been shown to improve skin elasticity, strengthen ligaments and tendons, and reduce joint pain. Protein powders are ideal for increasing overall protein intake and supporting muscle growth; however, collagen powders are best for improving skin health. When picking a collagen powder, it is best to opt for one with at least 8 grams of protein per serving that is third-party tested. Although the current findings for collagen powder are promising, the supporting evidence for the benefits of collagen powders is limited, and further study is required.