Collagen vs protein powder – do you really need both?
The other day, someone asked me a great question: "Do I need to take a protein powder if I'm already taking collagen?"
It's a common question, especially from people in their 40s and beyond who are starting to think more about skin health, muscle tone and healthy ageing. The short answer is: yes, you need both – because they're very different proteins.
Let's break down why.
What protein actually is
Protein is one of the three macronutrients (alongside carbohydrates and fats) that our body needs in relatively large amounts every day. It's made up of amino acids, which are the building blocks used to make and repair body tissues – everything from muscle and enzymes to hormones and immune cells.
There are 20 amino acids in total, and 9 of these are essential, meaning we must get them from food because the body can't make them on its own.
We need enough protein daily to:
Support muscle repair and maintenance
Keep our immune system strong
Help balance blood sugar levels and appetite
Maintain healthy hair, nails and skin
Most active adults need around 1.2-1.6g of protein per kg of body weight daily, with requirements increasing if you're very active or looking to preserve muscle mass as you age.
What collagen is
Collagen is a specific type of protein that makes up around 30% of all the protein in the human body. Think of it as the scaffolding that holds everything together – it provides structure and strength to skin, joints, tendons, bones and ligaments.
Our bodies naturally make collagen from amino acids, particularly glycine, proline and hydroxyproline, but production declines steadily from our mid-20s onwards. That's why we start to notice changes like fine lines, weaker joints, or slower recovery from exercise as we get older.
The key difference between protein and collagen
Here's where people often get confused. While collagen is a protein, it doesn't contain all 9 essential amino acids – so it's not what we call a ‘complete’ protein.
That means collagen can't replace other forms of dietary protein. It supports skin elasticity, joint health and tissue repair, but it won't provide enough of the amino acids needed for muscle growth or general protein needs.
In contrast, most protein powders (like pea, rice, whey or soy) are designed to give you those essential amino acids in higher amounts, helping with muscle recovery, metabolism and overall strength.
Here's a practical example: if you have a collagen-rich smoothie containing 10g of collagen peptides, that's not contributing meaningfully to your daily protein target of, say 100-120g. You'd still need protein-rich meals and possibly a protein supplement to meet your needs.
Food sources of protein
Good-quality protein comes from both animal and plant foods. To give you an idea of what this looks like in practice:
A palm-sized piece of chicken or fish provides around 30g of protein
150g Greek yogurt contains approximately 15g of protein
Three eggs give you about 18g of protein
100g of lentils or chickpeas provides around 9g of protein
A 30g serving of nuts offers roughly 6-7g of protein
Other excellent sources include tofu, tempeh, edamame, beans, seeds and quinoa.
If you're active or trying to preserve muscle mass as you age, you may find it hard to hit your protein target from food alone – and that's where a protein powder can help top things up conveniently.
Food sources of collagen
Unlike general protein, collagen isn't found in most standard foods. It's naturally present in connective tissues (like skin, bones and cartilage), which is why easy dishes such as bone broth are rich in collagen.
Most people, however, find it easier to supplement with a collagen powder or capsule made from bovine, marine or plant-based sources. Hydrolysed collagen (also known as collagen peptides) is easier to absorb and can be stirred into coffee, smoothies or soups. These peptides are typically absorbed within 12 hours and can be detected in skin and connective tissue, while protein from whey or plant sources is used more immediately for muscle protein synthesis.
For vegans and vegetarians, true collagen supplements aren't an option as collagen is only derived from animal sources. However, there are ‘collagen-building’ supplements available that contain the amino acids and nutrients (like vitamin C, zinc and copper) that support your body's natural collagen production. While these don't provide collagen directly, they can help your body make its own more effectively.
Why protein and collagen both matter as we age
After about age 30, we lose around 3–8% of muscle mass per decade, and collagen production drops by roughly 1% per year. This gradual decline can affect strength, mobility, skin elasticity and even wound healing.
By ensuring you're getting adequate protein to maintain muscle, and collagen to support connective tissue, you're helping your body age more gracefully from the inside out.
It's not about chasing youth – it's about maintaining strength, resilience and confidence in your body as it changes.
So, do you need both?
If you're already taking collagen, keep going – but don't assume it covers your full protein needs. They serve different purposes, and both are worth paying attention to, especially as we get older.
Protein powder: for muscle health, metabolism and strength
Collagen: for skin, joints and connective tissue support
Both have their place – and together, they can make a big difference to how you feel (and look) over time.
Ready to get your nutrition working harder for you?
If you're unsure whether you're getting enough protein, or whether collagen supplementation is right for your goals, let's chat.
I work with people to create practical, sustainable nutrition strategies that support how they want to feel and perform – both now and in the years ahead.