Collagen vs. Protein Powder: Which is Right for You? (2025)

Collagen or protein powder? A dietitian breaks down which option better supports your health and fitness targets so you can choose the best one for your needs.

Collagen

What is Collagen?

Collagen is a naturally occurring protein found in the human body that is responsible for forming skin, hair, nails, joints and connective tissues.¹ Although the body naturally makes collagen on it's own, as people age this process becomes harder and will begin to slow down. This is why many individuals will choose to take collagen supplements to help supplement this process.

Nutrition Benefits of Collagen

What does collagen actually do?

• Supports skin health: Collagen may improve elasticity and reduce wrinkles by helping to increase the bodies supply of collagen.² Collagen is the primary structural protein in many connective tissues and can help play a role in reducing wrinkle formation and creating elasticity in the skin. ⁶
• Joint and bone health: Helps alleviate joint pain and promote bone density by reducing inflammation and supporting the structure and function of connective tissues.²
• Digestive health: Contains glycine, an amino acid that helps support the intestinal barrier which may support gut healing.
• Hair and nail growth: Strengthens keratin (the protein that helps forms hair and nails) structures to support hair and nail growth.²

Cons of Collagen

Although collagen may be a beneficial addition to help support the body, it is always important to review the cons as well.

1. Limited Amino Acid Profile (not a complete protein)- Collagen functions as an incomplete protein because it does not contain all 9 essential amino acids such as tryptophan.³ Despite its high content of glycine and proline along with hydroxyproline it fails to provide comprehensive support for muscle recovery or overall bodily functions.
2. Source-Dependent- Animal sources provide collagen which includes bovine, marine, and poultry.³ People who follow vegetarian and vegan lifestyles need to find different methods to maintain healthy skin and joints.

Collagen: in summary

My favourite collagen powder:

• Vital Proteins: My go-to collagen powder that can mix into virtually anything! It mixes seamlessly into hot or cold liquids (even soups) without changing the texture or taste! You can use the code NOURISHEDBYNIC15 in the Canadian store to save 15%!

Protein Powder

What is Protein Powder?

Protein powder is a dietary supplement that delivers one singular macronutrient: protein. But not all protein powder is created equal- the source of the protein powder will vary what type of protein you are getting.

Different Sources of Protein Powder

When it comes to choosing a protein powder one of the things we want to think about is the source of where the protein is coming from.

• Whey Protein: Whey contains high levels of branched-chain amino acids (BCAAs) that help with muscle repair and growth.⁴
• Casein Protein: Casein releases amino acids into the bloodstream at a gradual rate over several hours because it digests more slowly than whey.⁵
• Soy Protein: The soybean-based product that fits vegetarians and vegans include all nine essential amino acids which classify it as a complete protein.⁴
• Pea Protein: This protein source naturally contains iron and has hypoallergenic properties while being simple to digest.⁴
• Hemp Protein: Although this powder provides fewer grams of protein per serving compared to other brands it provides extra fiber and omega-3 fats which enhance its nutritional value.⁴
• Brown Rice Protein: The protein from brown rice is not complete when used alone but people frequently mix it with pea protein to achieve a full amino acid spectrum.

Every type of protein powder has its own strengths, so the best choice depends on your dietary preferences, goals, and any food sensitivities or allergies you may have.

Nutrition Benefits of Protein Powder

1. Complete Protein Source- Most protein powders, especially those derived from animal-based sources like whey and casein, provide all nine essential amino acids required for muscle repair and overall health.⁵
2. Muscle Repair and Growth- Protein supports muscle repair and growth which makes protein powders popular for post-workout nutrition.⁵

Cons of Protein Powder

Although protein powders can be an easy way to boost your protein intake throughout they day- they do come with some potential side effects.

1. Overconsumption Risks- Consuming more protein than needed and having an imbalanced diet can cause the kidneys to work overtime to help digest all that protein.⁴ As a result, some individuals consuming large amounts of protein at once may experience digestive problems like bloating and cramping, especially if they are new to such diets or have digestive sensitivities.
2. Quality of Ingredients- Protein powders can be a source of ultra-processed ingredients such as added sugars, refined vegetable oils, excessive sodium, and artificial sweeteners which may contribute to unnecessary side effects such as gas and bloating. Looking at what ingredients are in our protein powders are always something to be mindful of.
3. Digestive upset: Whey protein, a common type of protein powder, contains lactose.Which may lead to digestive discomfort such as gas, bloating, cramps and diarrhea in certain individuals.

Protein powder: in summary

Protein Powders Without Artificial Sweeteners

If you're looking to avoid artificial sweeteners in your protein supplements,here are some great options:

• Naked Whey: a whey protein powder that contains 100% pure whey protein with no additives, colors, or artificial sweeteners.It’s ideal for those who prefer a minimalist ingredient list.
• Orgain Simple: a plant based powder made without stenia, GMOs, dairy, soy, gluten, and artifical preservatives, colours and flavours!
• Garden of Life Raw Organic Protein: a vegan, plant-based protein powder that is certified organic and naturally sweetened with stevia, offering a gentle alternative for those avoiding artificial ingredients.
• Nuzest: My absolute favorite! This one is vegan, gluten free and free from artifical sweeteners! The code: NOURISHEDBYNIC will save you 15%!
• Neue Theory: created by a fellow Registered Dietitian! This one is a pea and hemp based powder free from artifical colors or flavours that features added probiotics to help minimized symptoms of IBS!

Things to Keep in Mind

Whole Foods First

As a dietitian I will always recommend a food first mindset. A diet consisting of whole foods typically provides enough protein for most individuals without the need for supplements. Lean meats along with fish, dairy products, eggs, legumes, nuts, and seeds represent excellent high-quality protein sources.⁴ y choosing whole food sources not only are you obtaining protein you can also get additional nutrients such as fiber, health fats, vitamins and minerals which you will not find in a protein powder!

Some Protein Packed Recipes to Try:

• Oven Baked Thin Sliced Chicken Breasts - Nourished by Nic
• Savory Cottage Cheese Breakfast Muffins - Nourished by Nic
• Ground Beef Zucchini Casserole - Nourished by Nic
• Creamy Chicken and Tomato Pasta (ONE Pan) - Nourished by Nic
• One Pan Marry Me Chicken Pasta (35 Minutes) - Nourished by Nic

How to Choose a Protein or Collagen Supplement

Before selecting a protein or collagen supplement here are some things to think about first!

1. Asses your needs. While both collagen and protein powders do contain protein they are not created equal. Collagen will provide high levels of certain amino acids great for benefiting skin and bone health, while protein powder offers a complete form of protein more suitable for muscle growth and recovery.
2. Check the ingredient list. Look for supplements with minimal added ingredients including artificial sweeteners, colours, and preservatives- these will be easier to digest!
3. Compare the protein content. Different supplements will contain different amounts of protein per serving as well as the type of amino acids included (complete proteins contain all 9 while incomplete will contain less than 9). When comparing quantities always remember to compare an equal serving size!
4. Consider any dietary restrictions. Individuals following a vegetarian or vegan diet should opt for protein powders from soy, hemp, pea or rice protein sources! Individuals who have trouble digesting lactose should opt for a casein or plant-based protein source as opposed to whey. Something to note: most collagen sources are derived from animal sources.

Final Thoughts on Protein and Collagen Supplements

While I always recommend whole foods first, supplements including protein powders and collagen can both play a role in helping you maintain a balanced diet. Your specific goals and needs will help determine which product is best for you! When deciding which is right for you start by asking yourself what you need. Are you looking for skin and bone benefits? If so, collagen can be a great addition. Are you looking for muscle recovery and complete protein intake? Then protein powder might be right for you! Always remember these supplements should be a complement to your balanced diet and don't forget to ensure you are choosing high quality sources.

I always encourage your to reach out to a registered dietitian or healthcare provider for more tailored advice specific to your needs.

This post was written byNadine Abdelmalek, Nutrition and Food student at Toronto MetropolitanUniversity and reviewed by Nicole Addison, MHSc, RD.

Learn more about nutrition

• Magnesium 101: assessing food sources and supplements
• Fiber 101: everything you need to know about what fiber and and how to get more of it
• Hemp seeds vs. flax seeds vs. chis seeds: how to choose the healthy fat right for you

References

¹ Nimni, M. E. (2018). Collagen : Volume I: Biochemistry (First edition.). CRC Press.

² Gordon, M. K., & Hahn, R. A. (2010). Collagens. Cell and Tissue Research, 339(1), 247–257. https://doi.org/10.1007/s00441-009-0844-4

³ Rezvani Ghomi, E., Nourbakhsh, N., Akbari Kenari, M., Zare, M., & Ramakrishna, S. (2021). Collagen‐based biomaterials for biomedical applications. Journal of Biomedical Materials Research. Part B, Applied Biomaterials, 109(12), 1986–1999. https://doi.org/10.1002/jbm.b.34881

⁴ Kårlund, A., Gómez-Gallego, C., Turpeinen, A. M., Palo-Oja, O. M., El-Nezami, H., & Kolehmainen, M. (2019). Protein Supplements and Their Relation with Nutrition, Microbiota Composition and Health: Is More Protein Always Better for Sportspeople?. Nutrients, 11(4), 829. https://doi.org/10.3390/nu11040829

⁵ Cintineo, H. P., Arent, M. A., Antonio, J., & Arent, S. M. (2018). Effects of Protein Supplementation on Performance and Recovery in Resistance and Endurance Training. Frontiers in nutrition, 5, 83. https://doi.org/10.3389/fnut.2018.00083⁶ Uitto J. Connective tissue biochemistry of the aging dermis. Age-related alterations in collagen and elastin. Dermatol. Clin. 1986;4:433–446. doi: 10.1016/S0733-8635(18)30806-4