Collagen vs Protein Powder: What’s the Difference and Which Do You Need?

Happy National Protein Day (a day late 😄), friend.

When I realized it was National Protein Day, I thought this would be the perfect time to clear up one of the most common questions I get:

“Should I be taking collagen… or protein powder?”

So let’s talk about it.

Because the answer isn’t either/or.

👉 It’s YES to collagen daily
👉 And YES to protein supplementation as needed

It’s about understanding what each one does—and using them wisely.

A few weeks ago, I focused on protein powders.
This week… we’re zeroing in on collagen—what it is, how it works, and why it matters.

Protein vs Collagen: What’s the Difference? (Simple Explanation)

Let’s keep this simple and doable.

All proteins are made up of amino acids.

There are 20 total amino acids in the human body, and 9 of them are essential, meaning your body cannot make them—you have to get them from food.

A complete protein contains all 9 essential amino acids.

Think:

• Eggs
• Meat
• Fish
• Whey protein

Those are your complete protein sources.

Collagen is Different

Collagen is considered an incomplete protein because it is missing one essential amino acid: tryptophan.

Tryptophan plays a role in:

• Mood
• Sleep
• Protein synthesis

Because collagen doesn’t contain it, it should not replace your primary protein intake if your goal is muscle building or hitting daily protein goals.

What Are Collagen Peptides (and Why Do They Matter)?

You’ll often see the term:

Collagen peptides (or collagen hydrolysate)

This simply means the collagen has been broken down into smaller amino acid chains so your body can absorb it more easily.

Think of it as:
👉 Pre-digested
👉 Easier to mix
👉 Easier to use

And this is where collagen really shines.

Benefits of Collagen Supplements (Why I Use It Daily)

Collagen is rich in specific amino acids like:

• Glycine
• Proline
• Hydroxyproline

These support:

• Skin elasticity
• Hair and nail strength
• Joint and tendon health
• Gut lining support
• Connective tissue repair

A lot of people call collagen a beauty supplement…

But honestly? It’s so much more than that.

It supports the structure of your body—the framework that literally holds everything together.

And here’s something most people don’t realize:

👉 Natural collagen production starts declining around age 30
👉 At about 1% per year

So supporting it becomes more important over time.

How I Use Collagen Daily

I personally use collagen every day—usually in my matcha or a smoothie.

It’s:

• Flavorless
• Easy to mix
• A simple way to support my body AND help me get closer to my daily protein goals

Depending on travel, sales, or what I have stocked… I rotate between brands.

What to Look for in a High-Quality Collagen Supplement

Before I share my favorites, here’s what matters most to me when choosing a collagen supplement:

✔️ Grass-fed sourcing
✔️ Minimal ingredients (ideally one ingredient)
✔️ Transparent testing / batch testing
✔️ Free from dairy, soy, gluten, and fillers

All of the options below meet those standards.

Best Collagen Supplements (My Personal Favorites)

Equip Collagen (Current Favorite)

If I’m being honest, this is the one I’m most excited about right now.  It is slightly higher in protein than the Forefront Health one I am also in love with. 

• 14g protein per scoop
• 100% grass-fed bovine collagen
• Primarily Type I & III
• Single ingredient — nothing added
• Dissolves easily in hot or cold drinks   

It blends beautifully into my matcha and is incredibly simple. I appreciate that it gives slightly more protein per serving than the others.

And yes… I’ve also been loving their protein powder lately too.

Use my code BEINTENTIONAL for 15% off your first order

Forefront Health Collagen (USA Sourced)

This has been my main collagen for months simply because I stocked up during a sale before trying Equip. 

• 11g protein per serving
• Grass-fed and sourced in the USA
• Collagen hydrolysate (peptides)

I really appreciate the domestic sourcing and transparency. It mixes well and has been a very steady part of my routine. 

I also was trying to find a video I took of the beautiful, white, ceramic container I use for my collagen- I also purchased that from Forefront and I love it! But of course, when you need something, it is no where to be found. 

I tend to take advantage of sales with both Equip and Forefront — so I stock up when the timing is right.

Shaklee Collagen-9 (More Complete Option)

I do want to mention Shaklee’s Collagen-9 because it’s formulated a little differently than the others. 

They blend hydrolyzed collagen with pea protein, which gives it a more complete amino acid profile. In fact, it includes all 9 essential amino acids required by the body to support protein synthesis — including collagen production. 

It also includes: 

• 100% DV of Biotin (to support healthy hair, skin, and nails)
  • 100% DV of Vitamin C (which helps protect against free radicals and supports collagen synthesis)
  • 100% hydrolyzed collagen for easier digestion and absorption(still 10 grams per serving)

So if you’re looking for something that leans closer to a complete protein while still prioritizing collagen support, this is worth considering. 

Now full transparency: I haven’t personally tried this one because I don’t do well with pea protein. That’s just a personal allergy/sensitivity issue for me. 

But I do love Shaklee as a company. They are backed by extensive research, have been around for decades, and are a long-standing brand I trust. If pea protein works well for you, this is a very solid choice.

Vital Proteins Collagen Travel Packs

These are my “don’t skip the routine just because you’re traveling” option. 

Each stick pack has 10g of collagen protein, and they’re ridiculously easy to throw in a purse, carry-on, or hotel coffee setup. No scoops. No measuring. No mess. 

You can buy a single pack to try, grab a few, or order them by the case. I usually buy a case of 20 at a time so I always have them on hand when we travel. 

And right now they’re actually on sale through my Amazon link (included in the link above)— which makes it an easy stock-up moment if you’ve been curious. 

Not my everyday at-home collagen… but absolutely my go-to for convenience.

Vital Proteins Collagen (Classic Option)

This is the regular, plain Vital Proteins collagen that most people are familiar with — and honestly, there is absolutely nothing wrong with it. 

It’s usually very easy to find. I’ve seen it at Walmart, Target, CVS — even regular grocery stores. If you’re in a pinch or just want something you can grab locally, this is a very accessible option. 

I don’t personally use this one at home right now simply because I prefer the other two I mentioned, and they’ve been just as cost-effective for me when I buy during sales.

Vital Proteins Advanced Collagen

Obviously, not a travel option, per say. But this is their newest collagen. I am intrigued but have not tried it myself. This new formula touts: 

• 20g protein
• Added Vitamin C
• Hyaluronic Acid

If you prefer a higher protein option with a few added extras, this one may be a better fit. 

Taylor Dukes Wellness – Blue Beauty Drink

This one is a little different. 

It only has 5g of collagen protein per serving, so I don’t use it as my main collagen source. But it has some really beautiful add-ins that make it more of a “beauty from within” blend. 

It includes: 

• Blue spirulina
• Bovine collagen
• Biotin
• Amla

It’s designed to support hydration, hair, skin, nails, and even gut health — and it’s refreshingly sweet with a hint of citrus from real ingredients only. 

So think of this less as “hit your protein goals” and more as a supportive, antioxidant-rich beauty drink. 

I also really love her bone broth protein options — those are a different category altogether, but they’re solid if you’re looking for something savory and nutrient-dense. 

This one isn’t my everyday collagen staple, but it’s a fun, supportive add-in when I want something a little different. 

Collagen vs Protein Powder: Final Thoughts

If collagen has felt confusing before, I hope this cleared it up.

Here’s the bottom line:

👉 Collagen is not a replacement for protein
👉 But it is a powerful tool for supporting your body’s structure

And when used together with proper protein intake?

That’s where things really start working with your body instead of against it.

If you’re still trying to figure out:

• how much protein you actually need
• whether collagen makes sense for your goals
• or where to start without feeling overwhelmed

Just reach out.

I love these conversations—and helping you take your next right step toward cleaner, stronger, more intentional living ❤️

Shop My Collagen & Protein Favorites