But if you’ve never tried them in the past, it can be hard to tell whether collagen or protein powder is the better option for you. Here, we break down the specific benefits for each. In general, “collagen powder and protein powder are different products with different nutrition profiles, different ingredients, and different goals,” says Scott Keatley, R.D. Ultimately, which powder is right for you depends on the benefits you’re looking for. Keratin is mostly made of the amino acids (building blocks of proteins) alanine, leucine, arginine, and cysteine. “These are going to be the majority of amino acids found in collagen powder,” Keatley says. Many studies have confirmed that collagen supplementation is good for overall skin health1, too. Some collagen powders also have vitamin C, which helps add structure and firmness to hair, skin, nails, and other connective tissues, he adds.* If you’re looking to give your hair, skin, and nails support, collagen powder may be a better option for you—especially since whey proteins (which are often found in protein powder) have been linked to breakouts2.* One 24-week study done on athletes found that those who took collagen supplements experienced less severe joint pain3 over time.* As for fully restoring damaged cartilage, it’s not clear at this time if our bodies can fully do that (one 2019 human study suggested it may be), but if it is possible, having adequate collagen levels would be critical, notes Keatley. Just keep in mind that this research is still in the early stages. Taking collagen can help provide your body with more amino acids that are needed to repair your bones, among other things, Matheny says.* “There are, of course, many other nutritional factors involved, but by taking collagen, you are ensuring that the amino acid component of the reactions and physiological processes required is met and not limited,” he says.* Protein powders generally include the amino acids leucine, valine, and isoleucine, which are known as branched-chain amino acids. “They play a large role in muscle protein synthesis and growth and repair of muscle tissue,” Matheny says. Again, if you want to use protein powder to build muscle, it’s important to tweak your workout as well. Research has shown that taking protein powder can improve both your aerobic and anaerobic workouts5, when it’s combined with resistance training, but taking protein powder alone won’t increase your strength. In a perfect world, you’d focus on getting your protein from food first, Keatley says (think tofu, edamame, quinoa, sprouted grains, and wild rice). “But protein powder can be used for those with a low protein diet to ensure they are getting these specific amino acids,” he says.
