Many protein powder enthusiasts are also curious about collagen supplements; another form of protein known to support hair, skin, nails, joint comfort, and gut health.
But do you need to take both? What are their combined benefits (if any)? And is it safe to combine collagen and protein powder?
The short answer is yes, you can take collagen with protein powder for added benefits, and many health experts recommend it!
This article explains why and how to take collagen and protein powder together.
Collagen vs. Protein Powder: What’s the Difference?
Collagen and protein powders are both comprised of amino acids (the building blocks of protein) and provide some shared benefits, but they are different supplements.
What is Collagen?
Collagen is the most abundant protein found in mammals (including humans).
It’s found mainly in connective tissue, skin, bones, tendons, and cartilage.
Collagen production naturally declines with age, which can lead to wrinkles, fine lines, skin sagging, joint discomfort, and thinning hair, which is why many people take collagen supplements.
What are Collagen Supplements?
Collagen supplements are derived from animal and marine sources, such as skin, connective tissue, and bones.
Twenty-eight different types of collagen have been identified, three of which are most common in supplements:
- Type 1: Makes up about 90% of collagen found in the human body
- Type 2: Is found in elastic cartilage.
- Type 3: Found in muscles, organs, and arteries
Collagen supplements are often labeled as “collagen peptides,” which are smaller forms of collagen.
This is key because the body cannot break down and absorb collagen in its whole form, which is why supplements are preferred to collagen-rich foods for replenishing collagen stores.
Hydrolyzed collagen is another type found in supplements that has been broken down into smaller components to enhance absorption.
Benefits of Collagen Supplements
Research suggests collagen supplements may help replenish diminished or diminishing collagen, resulting in benefits for skin, hair, nails, joints, musculoskeletal function, digestive function, bones, and gut health.[1-4]
Collagen is also rich in protein, containing approximately 18-20 grams per 20-gram serving; however, it does not contain all essential amino acids, making it an incomplete protein.
What is Protein Powder?
Protein powders are dietary supplements derived from foods such as whey, milk, animal protein, seeds, and legumes.
These powders are processed in different ways to create a high-protein supplement with (generally) a complete amino acid profile.
Some examples of protein powders include:
- Whey protein isolate, concentrate, and hydrolysate
- Casein
- Milk and skim milk protein
- Egg white protein
- Pea protein
- Rice protein
- Cranberry protein
- Hempseed protein
- Pumpkin seed protein
- Hydrolyzed beef protein
- Bone broth protein
Protein powder supplements are popular among athletes, nutrition and fitness enthusiasts, individuals on high-protein diets, and those who need to meet specific daily protein targets.
The Benefits of Protein Powder
Protein powder can offer numerous benefits, especially for those in need of extra protein to support health and/or muscle building.
Benefits vary by the source of protein powder, and include supporting:[5-15]
- Workout recovery
- Muscle function and growth
- Weight management
- Immune support (whey protein)
- Meeting daily protein requirements for people on restrictive diets
- A healthy pregnancy
- Metabolic function
- Musculoskeletal health in older people
Related reading: How To Read A Protein Powder Nutrition Label
Why Combine Collagen With Protein Powder?
The three main benefits of combining collagen with protein powder are:
- You’ll get all your essential amino acids (remember, collagen does not contain a complete amino acid profile),
- You’ll boost your overall protein consumption,
- And you’ll reap the benefits of both types of protein.
Do you need to take both? Not necessarily.
As long as you’re eating a balanced diet that contains adequate protein for your needs and goals (with or without protein powder), you don’t need to combine the two.
However, if you’re relying on collagen to meet your daily protein targets, just know you won’t be getting a complete protein from collagen alone.
This can be supplemented with whole sources of protein, such as lean meats, fish, seafood, tofu, beans, legumes, nuts, and seeds, or by adding protein powder to address any missing amino acids.
In addition, many health and fitness experts who recommend high-protein diets also suggest not “counting” collagen toward your daily protein targets, because it’s missing essential amino acids, like leucine.
How to Combine Protein Powder with Collagen
Protein powder and collagen can be taken at the same time, such as in a pre- or post-workout smoothie or shake, or separately.
Although previous studies suggested a limit on how much protein your body can absorb at one time, new research has challenged that theory, leading many experts to discontinue previous recommendations of limiting protein to 40-50 grams per serving.
However, the great thing about collagen is that most varieties are tasteless and easily mixed into liquids and recipes.
This makes it easy to take at any time of day, even in coffee!
Protein powders can also be taken at any time of day, but typically work best blended into smoothies or shakes, incorporated into bars (like these homemade protein bars), baked goods, or oatmeal.
The best way to combine them is up to you.
Related: How Much is Too Much Protein Per Day? The Science Behind the Limits
Is it Safe to Combine Collagen with Protein Powder?
As mentioned previously, it is considered safe to combine protein powder and collagen, provided you’re not heaping in scoop after scoop.
The “best” quantity of protein is a topic of hot debate, with some experts saying you can’t eat too much, and others warning you can get too much of a good thing.
If you’re unsure, talk to your healthcare practitioner and/or stick with the RDA for protein, which is 0.35 grams per pound of body weight, although some experts recommend more.
It’s also essential to choose a clean protein powder tested for purity and free from artificial ingredients (colors, flavors, preservatives) or other ingredients, such as stimulants, that may compromise its safety.
Related reading: Are There Side Effects to Taking Protein Powder?
Tips on Selecting High-Quality Collagen & Protein Powders
The best way to get the most from your collagen and/or protein powder is to start with the highest quality supplements.
Here are some tips for selecting the best protein powders:
- Simple ingredients— usually the shorter the ingredient list, the better
- Whey protein isolate versus concentrate for less lactose and easier digestibility
- Whey protein that’s verified vegetarian
- Grassfed whey
- Plant proteins that are verified vegan
- Gluten-free
- No artificial colors, flavors, sweeteners, or preservatives
- Naturally sweetened or unsweetened
- Plant protein with a complete amino acid profile
- Stimulant-free
- Purity tested
- 20-30 grams of protein per serving
For collagen, look for:
- Blends of Type 1 and Type 2 or 3 collagen for multifaceted benefits
- Clinically-researched forms of collagen
- Collagen peptides
- Sourced from grass-fed cows
- No artificial flavors, colors, sweeteners, or preservatives
- Added collagen-supportive nutrients, such as vitamins A, C, and biotin
- Purity tested
Biochem is proud to offer certified vegetarian Grass-fed Whey Protein Isolate and sustainably sourced genetically verified Organic Vegan Protein Powders that are certified gluten-free, tested for purity, certified kosher, and contain no artificial flavors, sweeteners, preservatives, or additives.
Our sister company, Country Life Vitamins, offers Collagen powder or capsules with grass-fed, clinically studied Verisol® Bioactive Collagen Peptides® and collagen-supportive nutrients.[21]
References mentioned in this article:
- “A Review of the Effects of Collagen Treatment in Clinical Studies”. Polymers.
- “Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails”. J Cosmet Dermatol.
- “Collagen peptides ameliorate intestinal epithelial barrier dysfunction in immunostimulatory Caco-2 cell monolayers via enhancing tight junctions”. Food Funct.
- “Serum laminin and collagen IV in inflammatory bowel disease”. J Clin Pathol.
- “Dietary protein recommendations and the prevention of sarcopenia”. Curr Opin Clin Nutr Metab Care.
- “Effect of whey on blood glucose and insulin responses to composite breakfast and lunch meals in type 2 diabetic subjects”. Am J Clin Nutr.
- “Differential effects of protein quality on postprandial lipemia in response to a fat-rich meal in type 2 diabetes: comparison of whey, casein, gluten, and cod protein”. Am J Clin Nutr.
- “An open-label dose-response study of lymphocyte glutathione levels in healthy men and women receiving pressurized whey protein isolate supplements”. Int J Food Sci Nutr.
- “The effects of protein supplements on muscle mass, strength, and aerobic and anaerobic power in healthy adults: a systematic review”. Sports Med.
- “Are Dietary Proteins the Key to Successful Body Weight Management? A Systematic Review and Meta-Analysis of Studies Assessing Body Weight Outcomes after Interventions with Increased Dietary Protein”. Nutrients.
- “A high-protein diet for reducing body fat: mechanisms and possible caveats”. Nutr Metab (Lond).
- “Whey protein supplementation and its potentially adverse effects on health: a systematic review”. Appl Physiol Nutr Metab.
- “Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training”. Frontiers in Nutrition,
- “Pregnancy Nutrition: Healthy Eating While Pregnant”. American Pregnancy Association.
- “The Effects of Protein and Supplements on Sarcopenia in Human Clinical Studies: How Older Adults Should Consume Protein and Supplements”. J Microbiol Biotechnol.