Protein powders have become an exploding trend. Industry and marketers would have us believe we must add these supplements to our diet to become as healthy as possible. However the truth is, most Americans consume enough or too much protein.
How much protein, the essential nutrient for building our body tissues and keeping them repaired, do we need? Is a supplement necessary? And collagen? What is it and should we take either protein or collagen powder or both? We face these questions and want to make choices that will keep us healthy.
Protein is classified as complete and incomplete. Animal sources provide complete proteins, meaning they contain all the essential amino acids necessary for building body tissues. Most plant sources of protein are incomplete, indicating they lack one or more of the nine essential amino acids that make up proteins. Plants that do provide complete protein include soy, quinoa, and buckwheat.
Most protein powders are derived from whey, the milk protein by-product in cheese making. Other animal sources are eggs or the casein (protein) of milk. Recently, plant sources have become popular using powdered forms of soybeans, peas, rice, potatoes, or hemp. Protein powders are the usual choice for supplementing the diet to build muscles.
What is collagen?
Collagen is one of many types of protein. It is an incomplete protein because tryptophan, an essential amino acid, is missing. Collagen, however, plays a vital role in health. It is rich in the amino acids, glycine, proline, and hydroxyproline, which are vital for building connective tissue (skin, nails, hair, and cartilage). It is often referred to as the glue that holds us together. Although it is still debatable whether supplementation is beneficial, recent research found that collagen helps support joint health, bone density, and improved digestion, plus it promotes anti-aging of the skin. Other studies found a reduction in dry skin and wrinkles. It was also promising for wound healing. What’s not to like about that? So, one simple answer to the question is that protein powder and collagen powder function in different capacities.
Collagen usually comes from bovine (cow) or seafood proteins. Plants do not produce collagen. When you see vegan collagen, it usually implies that the product contains supplements other than collagen, like vitamin C, which enhances the body’s ability to produce collagen. Collagen may be the best choice for those interested in improving the conditions of hair, skin, and nails. It may also help with managing joint pain due to improved health of connective tissues.
What are the negatives?
A primary issue with many health professionals is the lack of regulation of protein and collagen powders by the Food & Drug Administration (FDA). Because they are supplements, they are excluded from FDA regulation. All safety and labeling of products is left to the discretion of the manufacturers. It isn’t uncommon for many supplements, including these powders, to have incorrect labels or include different unlisted substances that may be harmful. Also, contaminants (lead, arsenic, etc.) have been found in some powders. Before buying any supplement, check the label and ensure the product lists a 3rd party testing certification to determine the product is free from contamination.
Another concern for many supplements is the addition of other substances such as sugar and artificial sweeteners. Products with sugar may increase calories that most don’t need resulting in weight gain. Tasteless and odorless powders are available.
Aside from being more expensive than real food, some individuals may consume too much protein which can affect kidney health. Be mindful that long-term results may change the outlook of using these supplements.
As 2024 approaches, protein and collagen powder use continues to increase. Whether it is best for you depends on your needs based on the information given. Be wise.
