Collagen Powder vs. Protein Powder: What's Right For You?

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. 

Collagen powder is newer on the market and offers many benefits for overall health, including the following:

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.* 

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.

"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.*

There are specific benefits of protein powder—here are some important ones to keep in mind:  

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.

Protein powder contains calories, which can "add to your meal while providing the building blocks for just about everything in your body," Keatley says. While protein powder shouldn't be used as a meal replacement, adding it to meals can help you feel fuller longer. "That may decrease snack intake later in the day," Keatley says.

Protein powder and collagen powder are not interchangeable, thanks to their differing amino acid profiles. Protein powders tend to be better for those following a vegan diet or who are strictly interested in muscle gains. However, if you're looking for a supplement that has more full-body benefits, a collagen supplement might be right for you.*