In today’s dietary supplement market, we are overwhelmed with choices for supplementary collagen and protein. Some of you may be thinking do I need both?
Amino acids
Before we can answer that question it is important to talk about amino acids. Amino acids are molecules that combine to form proteins. There are 20 common amino acids, 12 the liver manufactures, and 9 are considered essential as the body cannot make them, which means we need to obtain them from our diet. These 9 essential amino acids are;
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
Amino acids are required in the body to create hormones, chemical messages (neurotransmitters) and to carry out protein synthesis. A chemical message that occurs in the body for example is serotonin, which is known for regulating our mood. Protein synthesis occurs to create new proteins for our cells and the body for structural purposes. Like furniture in our homes, over time proteins wear out. New proteins are continually being made through protein synthesis. Without amino acids, our cells could not create these new proteins.
Protein breakdown
Protein is required for a range of functions in the body, such as immune function, hormone production, muscle rebuilding, and as discussed protein synthesis. In today’s busy world, many of us do not eat enough protein. The recommended daily intake for protein is on average 0.80gms per kg of body weight. Consuming adequate protein is beneficial to support energy levels, maintain blood sugar balance, reduce sugar cravings, and help you feel fuller for longer. Consuming higher levels is essential for pregnancy, when breastfeeding, if over 70 years of age, or when training to build muscle.
When it comes to protein sources they can be broken down into two groups, incomplete and complete proteins. Incomplete proteins contain some but not all of the 9 essential amino acids, while complete proteins contain all 9 essential amino acids. Pea and hemp seed protein powders on their own are considered incomplete protein sources.
An example of a complete protein powder source is whey protein, providing on average 24 grams of protein per 30gm serve, however, it does not provide collagen nor is it dairy free. A complete source of protein powder that I like is Bone Broth protein powder which naturally contains all 20 common amino acids, offers 25 grams of collagen and 27 grams of protein per 30-gram serving, as well as being dairy free.
Collagen breakdown
Collagen is an important nutrient the body requires to support skin, hair, nails, joint and gut health. You can find a breakdown on collagen from my previous article in the Aug-Oct 2024 catalogue. Given that collagen supplements are sourced from mammal or animal sources they also contain a substantial amount of protein.
The question lies as to whether collagen powders can be used as a protein powder. The answer is yes and no, and relates back to complete versus incomplete sources of protein. Collagen is missing tryptophan, 1 of the 9 essential amino acids discussed, making collagen an incomplete source of protein. However, if collagen is combined with a food source of tryptophan such as oats, dairy milk or yogurt, hemp seeds, pumpkin seeds, almonds, or sunflower seeds, it can then make it a complete source of protein.
Tryptophan is important in the body to help make our sleep hormone melatonin and our mood hormone serotonin. Collagen powder gives you 9 grams of protein and 8 grams of collagen per 10-gram serve. If you triple the dose and add a food source of tryptophan, you have a complete source of protein and 27 grams of protein in a 30-gram serving.