Will Collagen Help You Meet Your Health Goals?
Part I: Protein
Collagen is having a moment.
It’s everywhere—touted for skin, joints, bones, and just about anything that ails you.
But is every type of collagen product created equal? And does it support your protein goals in the way you might expect by reading the label?
I thought it did—until I took a closer look.
What I found surprised me.
So I created a simple FAQ based on the questions I had as I dug into the collagen conversation.
What Is Collagen?
Collagen is the body’s most abundant structural protein. It provides strength and integrity to connective tissues—like skin, joints, bones, ligaments, and tendons.
It’s rich in amino acids like glycine, proline, and hydroxyproline.
However—and this is important—it lacks sufficient amounts of certain essential amino acids (especially tryptophan), which means:
Collagen is not a complete protein.
(We’ll come back to why that matters.)
Where Collagen Comes From
Collagen is naturally found in animal tissues—skin, bone, cartilage, ligaments, and tendons.
Most collagen supplements come from:
• Bovine (cow) — skin/hide and bone
• Porcine (pig) — skin
• Marine (fish) — skin and scales
• Chicken — cartilage
This can feel a little uncomfortable to think about.
But when you zoom out, it reflects something important:
We’re designed to utilize the full spectrum of animal foods—not just muscle meat.
Why This Matters
Modern diets tend to emphasize muscle meat while minimizing collagen-rich tissues.
This creates an imbalance in amino acids.
Muscle meat provides complete protein—but is relatively low in glycine.
Collagen provides the missing glycine—but is not a complete protein in itself.
An imbalance of protein/collagen can impact:
• connective tissue repair
• detoxification
• metabolic balance
Over time, it can contribute to increased inflammation and reduced resilience.
Plant-Based Clarity
There’s no true plant-based source of collagen.
However, you can support your body’s natural collagen production by providing the nutrients it needs to build it.
Focus on:
• Protein
(beans, lentils, tofu, tempeh)
• Vitamin C
(citrus, peppers, broccoli)
• Zinc + copper
(nuts, seeds, whole grains)
You may also see “collagen support” or “collagen builder” supplements designed for plant-based diets.
The Big Questions
Is collagen a complete protein?
No
Can it still count toward your protein goals?
Yes…
…but only if you use it strategically
How To Make Collagen “Count” Towards Protein Goals
Collagen can contribute to your daily protein intake… IF… it’s paired with a complete protein source.
You don’t need a full serving—just a small amount alongside collagen or elsewhere in your day.
Here are a few examples of complete proteins:
Dairy
• Egg
• Greek yogurt
• Cottage cheese
• Milk
• Cheese
Meat & Fish
• Chicken
• Turkey
• Beef
• Salmon
• Tuna
• Sardines
Plant-Based
• Tofu
• Tempeh
• Edamame
• Soy milk
Combinations
• Beans + rice
• Lentils + quinoa
• Hummus + whole grain pita
What about nuts?
Nope – like beans/legumes they aren’t a complete protein unless combined with a grain.
The goal is to provide the full spectrum of essential amino acids in your day so you can benefit from the collagen AND the protein it offers.
Collagen Math
How does the math work for counting collagen toward daily protein goals?
Some simple examples:
10g collagen protein + 10g protein from protein powder = 20g complete protein
10g collagen protein + 6g protein from one egg = 16g complete protein
10g collagen protein + 8g protein from one serving tofu = 18g complete protein
Here are more examples:
• Collagen + egg
• Collagen + Greek yogurt
• Collagen + protein smoothie
• Collagen + a meal that includes complete protein
Et voila! You just added a considerable amount of protein to your day just by consuming collagen! This way, your collagen consumption becomes a two-fer! (Or three-fer or four-fer, depending on what kind you’re using – stay tuned for more on this!)
This small shift of awareness can make a meaningful difference in enabling your collagen consumption to contribute to your overall protein goals.
Next week, we’ll take a closer look at the different types of collagen—and how to choose the right one for skin, joints, gut health, and more.
Warmly,
Dr. Krista
Olive Says
Collagen is having a moment.
But even I know it’s not a complete protein.
Balance matters.
Also, snacks matter.
Mostly snacks.