The decision between collagen supplements, normal protein powder and dietary protein can be a challenging one. Each has its benefits and possible downsides, so this article compares the benefits of each type and discusses which supplements might be helpful for you.
Learn the science of collagen, the difference between dietary protein types, and the nuances of incomplete vs complete proteins. Find the ideal product for your needs.
Click on the links below to jump to that section:
- The importance of protein and collagen
- What is collagen and how does it differ from regular protein?
- Collagen and ageing – what you need to know
- Collagen peptides vs whey protein powder
- Collagen supplements vs food rich in collagen
- How to choose the right collagen supplement
- Frequently Asked Questions
Learn the benefits collagen and protein-rich diets for skin health and muscle strength.
Learn the difference between complete and incomplete protein and their contribution to a healthy lifestyle.
Older adults experience a decline in new collagen, but there are some healthy lifestyle factors to consider.
Understand when to choose protein powder for lean muscle mass and collagen powder for longevity.
How you supply the building blocks of protein matters; learn how protein absorption varies.
Benefit from high doses of bovine or marine collagen from recommended brands.
The importance of collagen and protein
Protein makes up 42% of the body’s dry weight. We need protein to build strong muscles and connective tissue, but many overlook how crucial it is in hormone and enzyme function – these are protein-based after all.
The average person needs to consume 0.8g of protein per kg of body weight, which means that women need a minimum of 45g of protein per day and men require a minimum of 75g. However, this is on the low end if you have an active lifestyle and want to build muscle, recover from strenuous activity and stay active into later life.
When you don’t consume enough protein, your body deprioritises processes like muscle growth and maintenance, collagen synthesis, hair growth, and connective tissue repair in order to maintain essential bodily processes.
What Is Collagen and How Does It Differ from Regular Protein?
Collagen is the most abundant protein in the body, responsible for maintaining skin elasticity, joints, tendons, fascia, cartilage, blood vessels and much more. The protein is made up of three amino acids – glycine, proline, and hydroxyproline and because the body requires 9 essential amino acids from food sources, it is an incomplete protein. While pure collagen can contribute to your overall protein intake, you need a greater range of amino acids.
Supplements are typically used to increase the body’s own collagen protein synthesis, whereas typical protein powders like whey protein isolate are used to increase your total intake of protein, usually to support lean muscle mass or weight loss.
Collagen and ageing - what you need to know
When does collagen decline? Signs to look for
Unfortunately, collagen levels start to naturally decline around age 25 due to the accumulation of oxidative damage. However, the signs usually aren’t visible until many years after the decline has begun. If you are above the age of 35 and experience the following symptoms, you may want to consider boosting your collagen levels:
- Joint pain and stiffness
- Frequent joint injuries
- Delayed wound healing
- Brittle hair and nails
- Wrinkles, skin sagging, fine lines, and dullness
- Slow recovery time after exercise
- Gastrointestinal issues such as leaky gut
- Circulation issues and high blood pressure
Lifestyle choices and collagen decline
The rate of collagen decline depends on the amount of oxidative stress your collagen structures and cells are exposed to. Here are some lifestyle choices that damage collagen:
- Smoking
- High sugar intake or refined carbohydrate intake
- High UV exposure
- Excessive alcohol consumption
- Chronic stress
- Sleep deprivation
- An unhealthy diet, lacking necessary vitamins, minerals and antioxidants
What can you do to boost collagen?
The positive take-away is that there are things you can do to maintain collagen and potentially even increase it. Firstly, you’ll need to avoid habits that break/reduce collagen and focus on ones that rebuild it.
- Stop smoking and limit alcohol
- Wear sunscreen when spending time outdoors
- Eat a balanced and nutritious diet, rich in protein (collagen), vitamin C and other antioxidants
- Get consistent, good-quality sleep
- Exercise, particularly heavy resistance exercise and plyometrics
- Reduce your sugar and refined carbohydrate intake
- Start taking a collagen supplement
Collagen Peptides vs. Whey Protein Powder
Collagen peptides are a type of hydrolysed protein powder that usually comes from animal skin or connective tissue, whereas, whey protein is the primary milk protein.
Collagen is an incomplete protein with an equal ratio of glycine, proline and hydroxyproline. On the other hand, whey protein is a complete protein with all nine essential amino acids, in addition to nine non-essential amino acids.
Both protein sources are highly bioavailable – whey protein absorbs at a rate of 8-10g per hour, and collagen peptides are 90-95% absorbed. Milk-based whey protein can cause some digestive discomfort when consuming high amounts, but animal-based collagen powder is typically well-tolerated.
| Collagen Peptides |
|---|
|
Pros:
Cons:
Best suited for:
|
| Whey Protein |
|
Pros:
Cons:
Best suited for:
|
Collagen supplements vs food rich in collagen
Collagen originates from animal tissue such as skin, muscles, joints and connective tissue. If your typical diet includes these, you will be getting a good amount naturally. However, the absorption rate is much lower with whole foods than with a peptide supplement.
Common foods rich in different types of collagen
- Skin-on chicken: types I and II
- Fish with skin: types I & II
- Chicken bone broth: type II
- Steak or meat with gristle: types I & III
- Beef bone both: types I, II & III
- Eggshell membrane: type I
Protein quality and bioavailability
The argument for consuming collagen-rich foods rather than a protein or collagen supplement is that it is more natural and provides a variety of nutrients and amino acids. However, collagen peptides are absorbed a a rate of up to 95% compared to significantly less for collagen-rich foods.
If your primary goal is to increase your collagen levels, a supplement may be more effective, but if you just want to eat healthier and support your collagen levels at the same time, you may want to stick to a protein and collagen-rich diet.
| Collagen Peptides (Supplements) |
|---|
|
Pros:
Cons:
Best suited for:
|
| Collagen-Rich Foods |
|
Cons:
Best suited for:
|
How to choose the right collagen supplement?
First, you’ll want to decide between marine and bovine collagen. Then choose the formula of supplement you want – there are unflavoured collagen powders, collagen drinks, collagen tablets and gummies. Explore some recommendations below:
Vital Proteins Bovine Collagen Powder
Vital Proteins Bovine Collagen Powder provides hydrolysed collagen peptides from grass-fed, pasture-raised bovine sources. This supplement supports healthy hair, skin, nails, joints, and bones. It’s a neutral-flavoured powder, easy to mix into hot or cold beverages, and is a versatile daily collagen source.
Zooki Liquid Collagen
Zooki Liquid Collagen offers a marine-collagen supplement in convenient, flavoured liquid sachets. It’s marketed for skin hydration, smoother texture, and stronger nails. Featuring a low molecular-weight and liquid formulation for a 95% absorption rate.
Juspy Collagen + Protein
If you want the benefits of both collagen and protein powder, Juspy Collagen + Protein supplement includes 8g of collagen per serving as well as highly bioavailable pea protein and superfoods. It makes for a luxuriously creamy chocolate protein shake which is the perfect health and beauty treat after a workout or for breakfast.
Frequently Asked Questions:
Are there any side effects from taking collagen compared to other protein supplements?
Collagen supplements are generally well-tolerated compared to whey protein because they are not dairy-based. However, in high doses, possible side effects include digestive discomfort. If you experience nausea, vomiting, diarrhoea, weakness, or an allergic reaction, stop taking the supplement and seek medical advice.
Should you take a collagen supplement or protein powder?
If you struggle to get enough protein in your diet, a protein powder may be the best option, especially if you want to build muscle and/or lose fat. However, if your primary goal is to support structural tissue such as the skin or joints, and you’re over the age of 25, a collagen supplement could be good for you.
What does the research say about the effectiveness of collagen supplements?
There is still relatively little research on the benefits of collagen supplementation. However, scientific research suggests that collagen tripeptides – because they are small enough – can enter the blood stream and stimulate fibroblasts (collagen-producing cells). The supplement is well tolerated with few adverse effects and may be more effective than whey protein isolate for improving joint health.
Can you take collagen and protein powder together?
Yes, you can take collagen and protein powder together, and it mitigates the disadvantage of collagen being an incomplete protein. Adding both to a shake or yoghurt bowl is a great way to support overall health and mobility. Try this dairy-free Collagen & Protein blend from Juspy.
Do you need collagen supplements if your diet is high in protein?
Collagen peptides have the unique ability of being able to stimulate fibroblasts (the cells that make collagen). However, you don’t get the same effect from regular dietary protein. However, a high-protein diet is the first step towards healthy joints and connective tissue because it supplies all the necessary building blocks for protein synthesis.
