Last week, I was at the grocery store looking at the supplements and, even to me, the number of products was overwhelming! Protein powders, collagen powders, collagen peptides, plant proteins, multi-collagen products…with so many choices and all the health claims, how do you know what you actually need?
To help you weed through what’s important, I thought I’d address the supplement question I’m asked most often: Should I take protein powder or collagen?
It’s easy to assume these products are interchangeable. But they aren’t.
So, let’s break down the differences and see which one might be right for you.
What Is Protein “Powder”?
Protein is certainly a hot topic right now and getting enough becomes important as we age. (To learn about protein needs, benefits and how much we need, read How Much Protein Do We Need for Healthy Aging?) Protein powders are one way we can get extra protein.
Protein powders are concentrated sources of protein extracted from animal or plant foods. During processing, much of the water, carbohydrates and fats naturally present in the original food are removed and what remains is a concentration of amino acids. One serving of protein powder may provide 10 to 30 grams of protein without having to cook a chicken breast or scramble eggs.
One important term you may see is “complete protein.” A complete protein provides all nine essential amino acids in adequate amounts. They’re considered “essential” because our bodies cannot make enough of them to meet our needs, so we must get them through food sources.
The nine essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
If you eat whole food animal proteins, like beef, poultry and eggs, they already contain all nine essential amino acids. However, when we want to add more dietary protein by using powders, it’s important to read labels to see which amino acids they contain.
Examples of complete protein powders are:
- Whey (from milk)
- Casein (also from milk)
- Egg
- Soy
- Beef (bovine) protein powders are also available, but their amino acid profiles can vary depending on how they’re manufactured, so it’s important to read labels.
For those who have sensitivities or allergies to dairy, egg or soy, other plant proteins may be a better option. There are several kinds that are complete proteins:
- Pea contains all nine essential amino acids but is relatively low in methionine
- Brown rice is low in lysine
- Hemp and seed proteins, including pumpkin, chia and sunflower, are complete protein options, but have been studied less than other types
Because these proteins may be low in one or more amino acids, most plant-based products combine them, such as pea and rice, to create a more balanced amino acid profile.
Whether you choose an animal or a plant protein, read the label to confirm if that product offers a complete protein.
Protein Powder: A Useful Tool, But Not a Replacement for Food
Protein powder can make it easier to add protein to your diet, particularly when eating more protein-rich food isn’t practical. Protein powder is:
- Portable and convenient for traveling or busy days
- Helpful for smaller appetites when eating large servings of protein-rich foods is difficult
- Easy to add to smoothies to create a more balanced meal when breakfast is primarily fruit, vegetables or other carbohydrates.
But convenience comes with a tradeoff.
A scoop of protein powder and a serving of salmon may both provide a substantial amount of protein, but nutritionally they’re very different. Whole protein foods provide many other nutrients along with protein. Depending on the food, these can include iron, zinc, B vitamins, calcium, omega-3 fats, fiber, healthy fats and phytonutrients. And these nutrients are critical for energy, bone and muscle development and nervous system health.
The more isolated protein becomes as it’s processed into powder, the more nutrients may be removed. That doesn’t make protein powder “bad.” It simply means we shouldn’t consider it a nutritionally complete replacement for food.
There can also be digestive downsides. Some people experience bloating, gas, loose stools, constipation or abdominal discomfort after using protein powders. Sometimes the protein source itself is the problem. Other times the culprit may be lactose, sugar alcohols, gums, added fibers, sweeteners or another ingredient in the product.
And quality varies considerably between products. Protein powders are dietary supplements, so it’s important to look beyond the grams of protein on the front of the package and consider the ingredient list, protein source, independent testing and potential contaminants. We’ll talk more about what to look for later in this article.
How Is Collagen Different?
Collagen is the most abundant protein in the human body. It helps give structure to our skin, bones, cartilage, tendons, ligaments, blood vessels and other connective tissues.
Collagen is rich in three amino acids: glycine, proline and hydroxyproline. These amino acids help give collagen its unique structure.
But collagen does not contain all nine essential amino acids. It lacks tryptophan and is also relatively low in other essential amino acids, including leucine. That means collagen is considered an incomplete protein and 20 grams of collagen protein is not nutritionally equivalent to 20 grams of whey, soy, pea or other complete protein.
Research in older adults illustrates this difference. In one study of older women, whey protein stimulated muscle protein synthesis more effectively than collagen peptides. In another study of older men, both whey and pea protein increased muscle protein synthesis when added to the diet, while collagen did not.
So if you’re adding collagen to your morning coffee and counting it as your primary breakfast protein, you may not be getting the muscle-supporting protein you want.
Collagen “Peptides” and Types
Here are more terms you’ll see on packaging. Some collagen powders are labeled “collagen peptides” or “hydrolyzed collagen.”
A peptide is simply a short chain of amino acids. Short chains break down faster to be used in the body. Hydrolyzing the collagen simply breaks it into smaller peptides before you consume it. This process also helps collagen powder dissolve easily in liquids.
You’ll also see different “Types” of collagen advertised. Scientists have identified at least 28 types of collagen, but Types I, II and III are the ones you’ll most commonly encounter when shopping for supplements.
Type I is the most abundant collagen in the body and is found primarily in skin, bone, tendons and ligaments. Many bovine and marine collagen peptide supplements are rich in Type I.
Type II is predominantly associated with cartilage and is frequently found in products marketed for joint support.
Type III is commonly found alongside Type I and is present in skin, blood vessels, muscles and internal organs. Bovine collagen supplements commonly contain both Types I and III.
Don’t assume a product advertising multiple collagen types is a better choice, instead, look for the one that meets your goals.
Why Collagen is Important
Our bodies continually make and break down collagen, but that process changes as we get older. Collagen synthesis declines and existing collagen may become more fragile.
We usually notice collagen changes first in our skin as it becomes thinner, drier and less elastic. But changes in collagen also affect our cartilage, joints, tendons, ligaments, bones, blood vessels and muscle connective tissue.
For women, menopause adds another consideration. Estrogen plays a role in maintaining skin collagen, so declining estrogen during and after menopause can contribute to more unwanted skin changes.
Does Collagen Supplementation Work?
This is an area where supplement marketing sometimes gets ahead of the science.
There is legitimate research on collagen supplementation, but the strength of the evidence depends on what you’re trying to accomplish.
Skin
Skin health is probably the most heavily marketed use for collagen peptides.
A 2023 systematic review and meta-analysis of 26 randomized controlled trials involving 1,721 participants found that hydrolyzed collagen supplementation was associated with improvements in skin hydration and elasticity.
However, a newer 2025 meta-analysis raises important questions about those benefits. Researchers reviewed 23 randomized controlled trials and initially found improvements in skin hydration, elasticity and wrinkles. But when they looked separately at higher-quality studies and studies that did not receive pharmaceutical-company funding, the benefits disappeared.
The researchers concluded that the current clinical evidence does not support collagen supplements for preventing or treating skin aging.
This doesn’t prove that collagen can never benefit skin, but it does raise important questions about the strength of the evidence behind many of the anti-aging claims for these products.
Joints
The evidence for joint health is much more promising, especially for people who have osteoarthritis.
A systematic review and meta-analysis included 11 randomized controlled trials involving 870 people with knee osteoarthritis. Participants taking collagen supplements experienced greater improvements in both joint pain and function compared with placebo.
While that’s encouraging, the studies used different collagen formulations and protocols, so we can’t assume that every collagen supplement will produce the same results.
Bones
There’s also interesting research on bone health.
One study followed 131 postmenopausal women with reduced bone mineral density. Women receiving 5 grams per day of specific collagen peptides for one year showed greater improvements in bone mineral density at the spine and femoral neck compared with the placebo group.
This is also encouraging, but it’s important to recognize that the study evaluated a particular collagen-peptide preparation. Again, we shouldn’t assume every collagen product will produce the same results.
Muscle
This is where we need to clearly separate collagen from protein powder.
In a randomized trial of older women, whey protein stimulated muscle protein synthesis more effectively than collagen peptides. Another randomized trial in older men found that adding whey or pea protein to the diet increased muscle protein synthesis, while adding collagen did not.
If your primary goal is maintaining or building muscle, choose a protein powder with a complete essential amino acid profile rather than collagen.
Protein Powder or Collagen: Which Should You Choose?
Start with your goal.
- If you have difficulty eating enough protein: A traditional protein powder is likely the better choice.
- If you want to maintain or build muscle: Look for a high-quality protein powder that contains adequate amounts of the nine essential amino acids, particularly leucine. Whey is one of the most extensively studied options, but soy, pea and some plant-protein blends can be good choices.
- If you’re interested in joint, bone or connective-tissue support: Collagen may be worth considering. The evidence for skin benefits is less convincing than much of the marketing suggests.
- If you have both goals: You may have a reason to use both. Just don’t substitute collagen gram-for-gram for the complete protein you’re using to support muscle and meet your overall protein needs.
- If you eat adequate protein and have no particular reason to supplement: You may need neither.
Supplements should have a purpose. There’s no need to add one simply because it’s popular.
Don’t Let Powders Replace Real Food and a Healthy Lifestyle
If you choose collagen or protein powder, or both, remember that neither is nutritionally equivalent to eating whole foods.
A serving of salmon, for example, gives you protein along with omega-3 fats and other nutrients. Meat, eggs and dairy provide different combinations of iron, zinc, B vitamins, calcium and other nutrients.
Beans, lentils, nuts and seeds can provide protein along with fiber, healthy fats, vitamins, minerals and phytonutrients.
Collagen production requires protein and nutrients, such as vitamin C, zinc and copper. A nutrient-dense, whole foods diet with adequate protein, fruits and vegetables, nuts, seeds and other whole foods will give your body many of the raw materials it needs.
Exercise and sleep matter, too, while smoking and excessive UV exposure can accelerate collagen damage.
Powders can be convenient, but they should be used as tools, not as the foundation of your diet.
How to Choose Quality Powders
No matter what supplement you choose, consider these things:
- Read the entire ingredient list. I prefer unflavored powders with a short, simple ingredient list. Added sugars, artificial or non-nutritive sweeteners, sugar alcohols, gums and other ingredients can cause digestive problems in some people.
- Look for hydrolyzed collagen or collagen peptides if you want a powder that dissolves easily into coffee, tea, smoothies, yogurt or water.
- Identify the source, such as bovine, marine, porcine or chicken, particularly if you have food allergies or dietary restrictions.
- Don’t assume a “multi-collagen” product is better simply because it contains more collagen types.
Quality matters, so choose a reputable manufacturer. Look for independent third-party testing for product identity, label accuracy, purity and contaminants such as heavy metals.
This became a particular concern following several reports on protein powders in 2025.
The Clean Label Project reported results from 160 protein powder products representing 70 brands. It reported that 47 percent of products exceeded at least one federal or state regulatory threshold included in its analysis, and plant-based protein powders contained five times more cadmium than whey-based products.
Consumer Reports independently tested 23 protein powders and shakes in 2025 and found that more than two-thirds contained more lead in one serving than its food-safety experts recommend consuming in a day. Plant-based products, on average, contained more lead than dairy-based products in its testing. But this doesn’t mean every plant protein powder is contaminated or that every whey product is clean.
Don’t assume words such as “clean,” “natural,” “organic” or “grass-fed” tell you everything you need to know about product quality. When possible, look for companies that provide current independent testing.
NSF certification is another quality-control measure you may see. NSF evaluates certified dietary supplements for factors including label accuracy and contaminants. Its Certified for Sport® program also screens products for substances prohibited in competitive sports.
And remember to pay attention to how your body responds.
If you tend to be sensitive to supplements, start with a small amount rather than a full serving. Watch for bloating, gas, abdominal discomfort, loose stools, constipation or other changes in digestion before gradually increasing your serving.
For more information, read How to Choose High-Quality Supplements.
The Bottom Line
I know looking at all the supplement options can be very overwhelming, especially when you’re just trying to do your best for your body.
If you eat adequate amounts of protein and have tried various supplements, but still struggle with weight gain, fatigue, digestive problems or other symptoms, the solution may not be adding one more thing.
Instead, it may be time to ask: Is your body properly digesting, absorbing and utilizing the nutrients you’re already giving it? Understanding what’s happening beneath the surface can help you make better choices instead of continuing to guess.
Schedule a free phone consultation and let’s talk about what might be getting in the way of better health.
Article Sources
• Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis
• Effect of Plant Versus Animal Protein on Muscle Mass, Strength, Physical Performance, and Sarcopenia
• NIH Office of Dietary Supplements: Vitamin C Fact Sheet for Health Professionals
• NSF Dietary Supplement Certification
• NSF Certified for Sport Product Search
• Clean Label Project: Protein Powder Study
• Consumer Reports: Protein Powders and Shakes Contain High Levels of Lead
