IS COLLAGEN A COMPLETE PROTEIN?

Written by Sara Atlas and Leanne Nieto, registered dietitians

When people hear "protein," they often think of muscle-building powders or recovery shakes. But not all proteins are the same. As registered dietitians, we've noticed that collagen is one of the most asked about and misunderstood types of protein. While it is a protein, it works very differently from the complete proteins you get from food or other supplements.

Collagen: A unique, functional protein — but not a complete one

Collagen is the primary structural protein in your body, making up about 30% of your total protein content. It supports the integrity of your skin, joints, tendons and bones. However, it’s what’s known as an incomplete protein — it lacks the essential amino acid tryptophan and has lower levels of others like methionine and histidine¹. That means it’s not intended to replace dietary protein sources like chicken, legumes or whey for muscle growth.

Collagen's primary role is to support and repair, not to fuel your muscles after a workout. Instead of providing all the amino acids needed for muscle synthesis like other proteins, collagen provides the building blocks for connective tissues. Think of it as the body's natural scaffolding, maintaining the structure and integrity of your skin, joints, bones and tendons.

Not all collagen is created equal

Many collagen supplements, like gelatin, bone broth and generic powders, often promise a lot but deliver less. While they may offer some benefits, they're often misunderstood by consumers. These products frequently have limited bioavailability, meaning your body can't absorb them efficiently, and they often lack strong research to back their claimed benefits.

The collagen peptides in Sparkle Wellness’s formulations, by contrast, are clinically studied and hydrolyzed, which means they’re broken down into smaller chains (aka peptides) for easier absorption.

Sparkle Wellness features specialized bioactive collagen peptides (BCPs), which are the gold standard for absorption and efficacy. They use specific peptides, each backed by clinical data for a targeted benefit:

VERISOL has been studied to decrease the appearance of fine lines and wrinkles and improve skin elasticity.²
FORTIGEL has been studied to improve joint mobility³, reduce activity-related joint discomfort⁴ and support healthy cartilage integrity.⁵
TENDOFORTE has been studied to support ligament and tendon health.⁶
FORTIBONE has been studied to help maintain strong and healthy bones.⁷

These are the kinds of peptides backed by clinical data and selected for targeted benefits.

Collagen peptides vs. dietary protein: How the body uses each

BCPs, like the ones found in Sparkle Wellness products, don’t just act as structural material — they also function as bioactive signaling molecules. Once absorbed, they can trigger specialized cells like fibroblasts, chondrocytes and osteoblasts to ramp up production of collagen and extracellular matrix components.⁸ This means that once these substances are absorbed into the body, they can signal certain cells — like those that build skin, cartilage and bone — to start making more collagen and other materials that help hold tissues together and keep them strong.

Compare that to your typical dietary proteins, which are broken into individual amino acids and used as metabolic fuel, muscle repair and enzyme production. Both are important — but they support the body in very different ways.

Collagen + protein: Partners, not replacements

Wondering if you can swap whey protein for collagen? The answer: they work best together. Collagen isn't a complete protein, so it shouldn't replace the main protein sources in your diet, such as lean meats, eggs, legumes, dairy, tofu, nuts and grains.

However, if you're focused on healthy aging, joint mobility, post-workout recovery or glowing skin, adding collagen peptides — specifically BCPs — is a smart addition to a well-rounded wellness plan.

What to remember when choosing collagen

With collagen supplements, the evidence matters. Look for clinically studied peptides that are backed by trials and shown to work. Generic collagen blends might not deliver the same benefits because they may not be absorbed effectively or reach their target tissues.

At Nutrition Aligned, we value Sparkle Wellness's commitment to science-backed formulas. Their use of targeted collagen peptides is exactly what we, as dietitians, look for in a product: results, not just hype.

ABOUT OUR CONTRIBUTORS

At the heart of Sparkle Wellness’ work is the belief that lasting wellness starts with informed choices, root-cause care and a system that supports women at every stage of life. That's why we’ve built a vibrant community of partners, from women's health professionals to nutritionists and dermatologists.

For this article, we reached out to registered dietitians Sarah Atlas and Leanne Nieto at Nutrition Aligned, a personalized nutrition coaching service dedicated to helping individuals achieve their health and wellness goals. They offer one-on-one consultations to create tailored nutrition plans, addressing specific needs like disordered eating recovery, weight management and chronic conditions.

References

Paul C, Leser S, Oesser S. Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients. 2019; 11(5):1079. doi:0.3390/nu1105107
Proksch E., Segger D., Degwert J., Schunck M., Zague V., Oesser S. Oral Supplementation of Specific Collagen Peptides Has Beneficial Effects on Human Skin Physiology: A Double-Blind, Placebo-Controlled Study. Skin Pharmacol Physiol. 2013;27(1): 47–55. doi:10.1159/000351376
Zdzieblik, D., Brame, J., Oesser, S., Gollhofer, A., König, D. The Influence of Specific Bioactive Collagen Peptides on Knee Joint Discomfort in Young Physically Active Adults: A Randomized Controlled Trial. Nutrients. 2021;13(2):523. doi:10.3390/nu13020523
Clark, K.L., Sebastianelli, W., Flechsenhar, K.R., Aukermann, D.F., Meza, F., Millard, R.L., Deitch, J.R., Sherbondy, P.S. & Albert, A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Current Medical Research and Opinion. 2008;24(5), 1485–1496. doi:10.1185/030079908x291967
Zdzieblik, D., Oesser, S., Gollhofer, A., König, D. Improvement of activity-related knee joint discomfort following supplementation of specific collagen peptides. Applied Physiology, Nutrition and Metabolism. 2017;42(6):588-595. doi:10.1139/apnm-2016-0390
Praet, S.F.E., Purdam, C.R., Welvaert, M., Vlahovich, N., Lovell, G., Burke, L.M., Gaida, J.E., Manzanero, S., Hughes, D. and Waddington, G. Oral Supplementation of Specific Collagen Peptides Combined with Calf-Strengthening Exercises Enhances Function and Reduces Pain in Achilles Tendinopathy Patients. Nutrients. 2019;11(1):76. doi:10.3390/nu11010076
König D, Oesser S, Scharla S, Zdzieblik D, Gollhofer A. Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women—A Randomized Controlled Study. Nutrients. 2018; 10(1):97. doi:10.3390/nu10010097
Proksch, E., Segger, D., Degwert, J., Schunck, M., Zague, V., & Oesser, S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: A double-blind, placebo-controlled study. Skin Pharmacology and Physiology. 2013;27(1), 47–55. doi:10.1159/000351376

KEY TAKEAWAYS

Collagen's primary role is to support connective tissues like skin, joints and bones, not to build muscle like a typical protein powder.
Generic collagen products may not be absorbed well or backed by strong research.
Choose clinically studied bioactive collagen peptides (BCPs), which target specific areas of the body.
Collagen and dietary protein work together. Collagen should be a supplement to the complete proteins you get from food.