Does collagen count toward your daily protein goal?
Collagen is here to stay in the wellness world, but what's all the fuss about?
And — does it count toward your protein goals for the day?
I get asked this question a lot when I post my collagen coffees on Instagram or when I want my clients to increase their protein intake.
So — let’s break it down. Is it really worth adding to your coffee, smoothies, or taking as a supplement?
Collagen 101
Think of collagen as the scaffolding that holds your everything together. It's the most abundant protein in your body, found in your skin, bones, joints, muscles, tendons, and ligaments. There are different types of collagen, each serving unique purposes, but they all contribute to your overall health and well-being.
The Perks of Collagen
Collagen has been linked to a variety of health benefits, including:
Radiant Skin: Collagen is responsible for skin elasticity and hydration. As we age, collagen production naturally declines, leading to wrinkles and sagging. Supplementing with collagen may help improve skin moisture and reduce the appearance of fine lines.
Happy Joints: Collagen helps cushion joints and reduce friction. If you struggle with joint pain or stiffness, adding collagen to your routine might bring relief.
Healthy Gut: Some research suggests collagen can support gut health by strengthening the lining of your digestive tract. This could be beneficial for those with digestive issues.
Strong Hair and Nails: Have you noticed your hair thinning or your nails becoming brittle? Collagen may help strengthen and improve the health of your hair and nails.
Muscle Maintenance: While not a complete protein, some evidence suggests collagen can contribute to muscle building and recovery when combined with exercise and a balanced diet.
Why You Might Need a Collagen Boost
Several factors can deplete your body's natural collagen stores:
Aging: As you get older, collagen production naturally slows down.
Diet: Modern diets often lack collagen-rich foods like bone broth and animal skin.
Lifestyle Factors: Stress, sun exposure, and smoking can further deplete collagen levels.
Collagen's Achilles Heel
Collagen isn't a complete protein even though it’s derived from animal sources, meaning it lacks some essential amino acids, particularly tryptophan and cysteine. I like to group it into the same family as plant-based proteins like beans, nuts, seeds, and grains — they have some of what we need, but not everything.
So, while collagen does contain protein, it shouldn't be your primary source. To get all your essential amino acids, prioritize complete protein sources like meat, fish, eggs, dairy if tolerated, organic soy, hemp seeds, and protein powders.
Ensuring you get most of your protein from whole food sources also means you’re loading up on essential vitamins (like B12), minerals (such as zinc), and fatty acids (like omega-3s) that aren’t found in collagen or protein powders.
Collagen in Your Macro Plan
Collagen can still be a valuable addition to your diet even if it's not a complete protein.
Here's my rule of thumb:
Count one serving of collagen (usually a scoop of collagen peptides) towards your daily protein goal, similar to how you would log other incomplete proteins like chickpeas or almonds.
This way, you acknowledge the protein content of collagen while emphasizing that it shouldn't be your main protein source.
How to Get Your Collagen Fix
There are several ways to incorporate collagen into your routine:
Supplements: Collagen peptides (powder), capsules, or liquid form are convenient options.
Food: Bone broth, slow-cooked meats with skin and tendons are natural sources of collagen.
My favorite way to add collagen daily is 1 scoop into my morning coffee along with some frothy cashew or soy milk. You could also add a scoop to smoothies or into baked goods for a protein-kick that’s basically undetectable flavor-wise.
Remember, before starting any new supplement, it's always a good idea to consult with your doctor.
A Few More Collage Tips —
Other questions I get asked about collagen and my answers here.
Does collagen break My fast?
The short answer is yes. Anything with calories technically breaks your fast. That being said, protein and fat have a negligible impact on blood glucose levels, so I sometimes include a collagen coffee in the morning as part of a “dirty fast” before diving into breakfast. But this depends on a lot of different factors + personal goals. And, if your hormones are wonky, I wouldn’t suggest fasting or having coffee before breakfast to begin with.
Does Adding Vitamin C help boost absorption?
Vitamin C is essential for collagen health in multiple ways. First, it's a crucial co-factor for the enzymes that synthesize collagen, ensuring the collagen your body produces is strong and stable. Second, as a potent antioxidant, vitamin C protects existing collagen from damage caused by free radicals, which can accelerate aging. Additionally, while research is ongoing, some studies suggest vitamin C may enhance collagen absorption. Together, these effects of vitamin C contribute to healthier skin with improved elasticity and reduced wrinkles. You can either supplement with liposomal vitamin C and/or include vitamin C rich foods like citrus fruits, berries, bell peppers, leafy greens, and broccoli.
