Collagen Peptides vs Protein Powder

Both collagen peptides and protein powder can be beneficial supplements, but how are they different and are those differences big enough to need both?

Amino Acid Profiles

Amino acids are the building blocks of protein, without the first we cannot have the second. Amino acids are essential in many of the body's functions such as breaking down food, repairing body tissue, and growth. The 20 different kinds of amino acids our body needs are split into two categories, essential and nonessential. The body produces eleven nonessential amino acids but there are nine essential amino acids that it does not. Because our bodies need these essential amino acids to properly build protein, it is imperative that what you eat and what you supplement with provide enough of them.

Digestibility and Absorption

We digest collagen peptides and protein powder when stomach acid and enzymes break them into amino acid chains. These chains then move into the small intestine where they continue to break down into individual amino acids that the bloodstream absorbs through the intestinal lining.

We all digest collagen peptides and protein powder the same way, but how we absorb both varies from person to person. Many factors affect how we as individuals absorb any nutrients we put in our bodies from having sufficient levels of digestive enzymes and stomach acid, to proper gut health, and the presence of other nutrients. Adding fiber-rich foods, probiotics, and digestive enzymes to your diet will all help in the absorption of these supplements. For collagen peptides, the addition of vitamin C may enhance absorption. You can take collagen peptides any time of day, but they may help you sleep if you take them at night. 

Unlike digestion, protein powder absorption differs from collagen peptides. There are two types of protein absorption categories, slow and fast. Slow proteins, such as casein, are best consumed with longer muscle-building windows like before bed. Fast proteins, such as soy and whey, are best used when the window for muscle building is shorter like after a workout and between workouts.

Intended Uses and Goals

Anyone at any age can use collagen peptides, but they become a more necessary supplement as we age and start to lose our ability to produce collagen. Anyone who is experiencing the effects of lower collagen such as wrinkles and dry skin, joint stiffness and pain, hair thinning, brittle nails, and bone density issues will benefit from this supplement.

Like collagen peptides, protein powder can benefit anyone at any age who needs to add more protein to their diet. Staying fuller longer, hitting daily protein macros, aiding in metabolism health, aiding in muscle growth, and aiding in repairing tissue are all great reasons to add protein powder to your daily routine. Whether you are a professional athlete or only take walks around your neighborhood, protein powder will be a beneficial addition to your daily routine.

Choosing the Right Supplement for You

We know by now that these supplements can be beneficial, but how do you determine which are right for you and which brands to use?

Assessing Your Health Goals

Consider your diet, lifestyle, genetics, fitness level, and environment when determining what supplements are right for you. If your diet consists of large amounts of protein and you are not hitting the gym any time soon, a protein powder might not be something you need. If you are young with no joint pain and beautifully healthy skin, hair, and nails then there is most likely no need for you to take collagen peptides. The best way to decide which supplement is right for you is by determining what your individual needs are.

Consulting With Healthcare Professionals

While supplements are easily accessible over the counter, there is still a reason they ask you if you are taking any when you visit your doctor. Speak with your healthcare provider about any potential interactions with pre-existing conditions or current medications to ensure the supplement you want to take is right for you.

Quality Considerations

Choosing a well-known albeit, more expensive brand for your supplements will ensure what you are taking is actually benefiting you. Look for seals of approval from places like the FDA, GMP (Good Manufacturing Practice), Consumerlab, USP (US Pharmacopeia), or NSF International as they are all well-known and trusted agencies that ensure high purity and potency. 

The best way to find high-quality supplements is to read their labels. Ingredient labels have two categories, active and inactive ingredients. Active ingredients are the ingredients that help you achieve your health goals. Inactive ingredients usually relate to preservatives and fillers. While inactive ingredients are not inherently bad for you, the more ingredients something has the higher the risk of one of them causing issues. The safe bet is to choose a supplement with as little inactive ingredients as possible. Dietary supplement ingredients can read like a foreign language, so if you come across an ingredient that you don’t recognize when reading a label it is always important to look it up so you know exactly what is in your supplement.

Potential Side Effects & Considerations

When considering a supplement like collagen peptides or protein powder you must look into potential side effects when determining if they are right for you.

Common Side Effects

Neither collagen peptides nor protein powders come with a large amount of potential side effects, but both do have some potential risks. While side effects are rare with collagen peptides there is a chance they can cause issues with the gut. A fullness or heaviness after consuming and gas has been noted with collagen peptide use.

Protein powder comes with its own set of potential risks and the type of protein you use can cause different potential side effects. Since whey and casein come from cow’s milk, side effects like stuffy and runny nose, acne, and hives can all be signs of a dairy allergy. Like collagen peptides, protein powder can potentially cause digestive issues such as gas, bloating, diarrhea, and stomach cramps. These digestive issues are most often linked to whey protein and its potential to cause lactose intolerance issues. Allergies to either are incredibly rare but can happen, you must seek medical attention if you believe you are having an allergic reaction to either supplement.

Allergies and Dietary Restrictions

As mentioned above collagen peptides come from animal bi-products so anyone with an allergy related to animals such as a shellfish allergy should pay close attention to the type of collagen peptides they are consuming. Anyone with a dairy allergy or lactose intolerance should stay clear of whey and casein proteins. Anyone with a nut allergy should weigh their options and read the labels on any plant-based protein before consuming.

Interactions With Other Supplements or Medications

While there are no known interactions between collagen peptides and other supplements and medications it is still important to pay attention to any side effects you might be having once starting this supplement. Remember to speak with your healthcare provider before you add any supplements to your daily routine. 

Protein powder and specifically whey protein may interfere with the effectiveness of some medications. Like starting any new supplement, communicate with your healthcare provider before you begin adding protein powder to your daily routine to ensure you will not run into any issues.

Collagen Peptides or Protein Powder - the Choice Is Yours

Whether you want to add one, or even both to your daily routine the final decision on whether they will benefit you is well, up to you! Once you determine your health goals, the benefits both can provide, cost, quality, and potential side effects you can decide with confidence what you should take. While both are fundamentally proteins, they have different benefits, taking both might be the best choice for you and your health goals. And if you decide you want all of the health benefits protein powder can offer without the potential chalky consistency, a protein bar is a great alternative.