Does a High-Protein Diet Do the Same Job as Collagen Supplements?
It seems unlikely that a high-protein diet will do the same job as collagen supplements. Dietary protein may be superior in helping you build muscle and lose weight. On the other hand, oral collagen supplementation may help improve joint health and certain skin problems.
A Comparison of Amino Acid Profiles of Dietary Protein and Collagen
Amino acids are the building blocks of protein. Our body uses 20 different kinds of amino acids to form different proteins. Each protein has a unique sequence of amino acids and important physiological functions.
For example, antibodies are defense proteins that help identify and clear foreign or disease-causing agents from the body. Likewise, enzymes are also proteins that act as catalysts for biochemical reactions.
Collagens are structural proteins that provide structure and support to our skin, bones, muscles, and connective tissues.
Among the 20 proteins that our body needs to function, it cannot make nine of them. They are called essential amino acids, and we need to get them from our diet.
The diet-derived amino acids (essential amino acids) are:
- Histidine
- Leucine
- Isoleucine
- Lysine
- Methionine
- Phenylalanine
- Threonine
- Tryptophan
- Valine
Now, let’s compare this with the amino acid profile of collagen. Collagen has high concentrations of: (1)
- Glycine
- Proline
- Hydroxyproline
Dietary Protein vs Collagen Supplementation: What We Know So Far
There is limited research directly comparing dietary protein with collagen supplementation.
Whey protein may be better for weight loss and muscle gain
In one study, researchers compared the effects of whey protein and hydrolysed collagen supplementation on metabolism and body composition in overweight women.
Whey protein and hydrolysed collagen used in the study had equal numbers of calories and the same amount of protein per serving.
The researchers found that after 8-week supplementation, women who received whey protein had less body fat and improved metabolic markers. (2)
Similar results were found in a recent study that compared the effects of whey protein and collagen peptides on muscle growth in 22 healthy untrained participants. After 10 weeks of resistance training, participants who took whey protein achieved bigger muscle mass. (3)
Oral collagen may be superior when it comes to connective tissue health
A few studies suggest that protein ingestion does not increase connective tissue protein synthesis. One reason for this could be that ingested protein does not contain enough glycine and proline. Both these proteins are thought to facilitate connective tissue protein synthesis. (4)
On the other hand, glycine and proline are two most abundant amino acids in collagen. That may explain why oral collagen has specific benefits to skin, hair, joints, and connective tissues.
Related: Collagen Supplements for Osteoarthritis: Do They Actually Work for Joint Pain Relief?
Hydrolysed collagen is readily absorbed in the digestive tract. It means the amino acids are more available for delivery to the specific sites in the body. Moreover, the presence of vitamin C, copper, and zinc can enhance the benefits.
Should We Take A Collagen Supplement If We Take Enough Protein?
It is well known that protein deficiency can affect the structure, appearance, and properties of our skin, hair, and nails. However, these changes become noticeable only when there is a severe protein deficiency, which is rare in the UK.
Dietary protein and collagen have entirely different amino acid profiles. Collagen (from the diet or supplementation) contains mostly non-essential amino acids; our body can make them. Does that mean we don’t need collagen?
The answer warrants a more nuanced approach than a black-and-white one.
We need collagen either from our diet or supplements because our body needs it to support our skin, hair, bones, muscles, and connective tissues, such as tendons, ligaments, and cartilage.
Related: Strong from the Inside Out: How Nutrition Supports Tendons and Ligaments
We can get enough collagen from food sources, such as tough cuts of beef, chicken, bone broth, fish, shellfish, and egg whites.
But there’s a catch. While some foods are rich in collagen, they are not for everyone. All dietary sources of collagen are animal tissues; vegans and vegetarians won’t take them.
The good news is vegans and vegetarians can help their body make more collagen by eating plant-based foods, such as:
- Vitamin C-rich foods like citrus fruits, berries, tomatoes, and leafy vegetables
- Sulphur-rich foods like garlic
- Foods high in zinc and copper, such as beans and cashews
Further Reading: Why Leafy and Green Vegetables Should Be on Every Plate
Let’s get to the next question: Can vegetarians and vegans force their body to make more collagen simply by eating plant-based foods only?
They may be able to increase collagen production in their bodies. But unfortunately, less than 20% of adults meet the “five portions of fruits and vegetables a day” recommendation. (5)
The Bottom Line
An otherwise healthy adult who eats enough collagen-rich animal tissues may not need collagen supplementation. However, vegetarians and vegans who don’t get enough collagen-boosting plant foods may need to supplement.
References:
- Khatri, Mishti et al. “The effects of collagen peptide supplementation on body composition, collagen synthesis, and recovery from joint injury and exercise: a systematic review.” Amino acids vol. 53,10 (2021): 1493-1506. doi:10.1007/s00726-021-03072-x
- Giglio, Bruna M et al. “Whey Protein Supplementation Compared to Collagen Increases Blood Nesfatin Concentrations and Decreases Android Fat in Overweight Women: A Randomized Double-Blind Study.” Nutrients vol. 11,9 2051. 2 Sep. 2019, doi:10.3390/nu11092051
- Jacinto, J. L., Nunes, J. P., Gorissen, S. H., Capel, D. M., Bernardes, A. G., Ribeiro, A. S., Cyrino, E. S., Phillips, S. M., & Aguiar, A. F. (2022). Whey protein supplementation is superior to Leucine-Matched collagen peptides to increase muscle thickness during a 10-Week resistance training program in untrained young adults. International Journal of Sport Nutrition and Exercise Metabolism, 32(3), 133–143. https://doi.org/10.1123/ijsnem.2021-0265
- Andrew M Holwerda, Luc J C van Loon, The impact of collagen protein ingestion on musculoskeletal connective tissue remodeling: a narrative review, Nutrition Reviews, Volume 80, Issue 6, June 2022, Pages 1497–1514, https://doi.org/10.1093/nutrit/nuab083
- National Diet and Nutrition Survey 2019 to 2023: report. (2025, June 11). GOV.UK. https://www.gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023/national-diet-and-nutrition-survey-2019-to-2023-report
