Protein Powder Versus Collagen Powder: Which Is Right for You?

Protein powders are finely ground protein extracts originating from animal- or plant-based sources. Plant sources include soybeans, peas, rice, potatoes, or hemp, and animal sources include milk or eggs. Whey and casein proteins, for example, are popular milk-based choices derived from the cheese-making process. Protein powder is rich in essential amino acids—molecules that combine to form protein.

How about collagen?

Collagen supplements draw from a range of animal-based sources, most commonly fish (marine) or beef (bovine). These formulations typically feature peptides—short-chain amino acids crucial for synthesizing vital proteins within the body. Although plant-based collagen doesn’t technically exist, vegan collagen builders contain ingredients like silica, biotin, and vitamin C, which can promote the body’s natural collagen production.

So, how should you choose?

Distinguishing between collagen and protein powder can be challenging as collagen is simply a type of protein. Collagen is a so-called incomplete protein because it lacks one of the nine essential amino acids. Understanding the benefits of both protein and collagen powder will help you decide whether to pick up one—or both—during your next grocery run. As with any supplement, start off by consulting a healthcare practitioner to determine your body’s unique needs.

Is protein powder right for you?

An average adult needs 0.8 grams of protein per kilogram of body weight. The requirement is higher—sometimes double—for an athlete. Older adults and plant-based eaters can also benefit from higher protein intakes. Adequate protein promotes healthy muscles and bones, aids in muscle recovery after a workout, speeds up tissue recovery after injury, and supports the immune system. Since your body lacks the ability to store excess protein, regular intake is essential.

An average serving of protein powder contains between 10 and 30 grams of protein, compared to 12 grams of protein per average serving of collagen. So, if your main goal is to meet your daily protein requirement or support athletic performance, such as building muscle mass, protein powders are your best bet.

Should you opt for collagen powder?

Collagen imparts strength, structure, and support to your body, particularly benefiting joints and skin elasticity. Maintaining optimal collagen levels becomes challenging with age. Several other factors can hinder collagen production, including excessive sugar consumption, smoking, prolonged sun exposure, and environmental pollutants.

Consuming collagen-rich foods won’t directly increase your collagen levels due to the way collagen proteins are broken down in the body. That’s why many collagen powders feature peptides, which are more easily absorbed through your gastrointestinal tract.

If you’re looking for beauty benefits, collagen is the way to go. Collagen supplements have been shown to enhance skin elasticity and hydration, promote thicker hair, and nurture healthy nails. Daily collagen powder use has also been linked with stronger bones and healthier joints.

What should you look for?

When shopping for protein or collagen powder, pay attention to the details.

For protein powder: Scrutinize nutrition labels to avoid high sugar content and artificial flavorings. Some products may contain heavy metals, pesticides, or contaminants linked to health issues, so it’s important to select trustworthy brands with minimal ingredients. Look for certification by a credible third party, such as NSF International or Informed Choice.

For collagen powder: Unlike protein powders, many collagen powders contain just a single ingredient: hydrolyzed bovine or marine collagen. Some collagen powders also include added ingredients to provide specific benefits, such as sleep or skin formulations. In that case, look for options with minimal additives or fillers.