Amino Acids

Is collagen a protein? Yes. And no. It’s complicated.

So what exactly does that mean? Well, it gets a little science-y. So we’ll break it down and make it as easy as possible to digest.

Here’s the inside scoop.

Collagen is not a complete protein. But don't worry, it still supports your hair, skin, nails, bones and joints.**^ Let's explain. If collagen peptides were the only protein you consumed, it would not meet your body’s needs for essential amino acids. Essential amino acids are the building blocks of protein that your body cannot make and that must be consumed. The body can make nonessential amino acids from essential amino acids. Collagen is an incomplete protein because it is missing the essential amino acid tryptophan and also has low levels of other essential amino acids. When talking about the amino acid profile of collagen, this applies to intact collagen, gelatin and collagen peptides.

All you wanted to know about protein. And then some.

Protein is one of three “macro” nutrients or nutrients that provide energy as measured by calories: protein, fat and carbohydrates. From a structural perspective, protein is made up of long and complex chains of amino acids. These are the building blocks of the proteins in the body that make up our tissues including muscle, organs, blood, the immune system, etc. Nutritionally, protein provides amino acids because the body cannot make some of them.

After consuming protein, the body digests it into large chains called peptides and then into smaller peptides and individual, or "free" amino acids. The free amino acids and very small peptides (2-3 amino acids in length) can be absorbed easily by the intestines.

So what exactly is a complete protein?

A “complete protein” contains all nine essential amino acids that the body cannot produce on its own and must obtain from the diet. These essential amino acids are crucial for building and repairing tissues, supporting the immune system, producing hormones and enzymes and for overall growth and development.

Foods that contain all nine essential amino acids are considered complete proteins. These foods include animal products such as meat, poultry, fish, eggs, and dairy, as well as some plant-based sources like quinoa and soy.

Consuming complete proteins helps assure the diet contains the necessary building blocks for the body to function optimally. However, it's also possible to obtain all essential amino acids by a wide variety of incomplete protein sources over the course of the day. For example, consuming adequate amounts of a variety of plant-based proteins such as beans, peas and whole grains throughout the day can ensure that the body receives all the essential amino acids it needs.

Quantity of protein is just as important as quality.

But how much protein do you need? The minimum recommended daily intake of protein based on the recommended dietary intakes, or RDA’s, is 0.8g/kg. Or just multiply your weight in pounds by 0.36. But that level is lower than what many Americans consume (1 or more grams/kg/day) and lower than what some people really need. Pregnant, lactating, athletic and older people need more protein. In fact older people have been estimated to need at least 1.2g/kg to maintain muscle mass.

Protein supplements (or powders) from complete protein sources can help meet your dietary protein needs. It’s always a good idea to consult with a healthcare practitioner to make sure your diet and supplement routine is right for you.

So how does collagen fit into all this?

Collagen is a unique protein. It plays a remarkable role in the body, particularly in its support of physical structures. Collagen-dense tissues such as bones, joints and tendons essentially serve as the body’s scaffolding. In skin, collagen provides thickness, flexibility and resilience, as an organ of protection.Collagen is a very big protein. It’s made up of a twisted helix, or “ braid” of three long amino acid chains. In order for the body to use it for food, collagen has to be greatly broken down because it’s such a long and tough protein. Traditionally collagen food sources such as tendons, bones and skin are cooked for long periods of time to soften the tissues until they become gelatinous. In reality, gelatin is collagen that has been softened or broken down, with its long strands unraveled into long chains of amino acids.Collagen peptides are derived when these long chains are chopped into peptides, or short chains of amino acids. These peptides, when consumed on a regular basis, have been shown in numerous studies to support skin, joints, hair and nails.**^

What about collagen as a dietary protein?

The amino acid profile of collagen is uniquely different from that of common complete proteins found in meat, dairy and fish. Collagen is rich in the nonessential amino acids glycine, proline and hydroxyproline. These not only support collagen’s unique structural conformations in the body, but make up the peptides that are believed to be bioactive and to contribute to the benefits associated with collagen peptides supplements.**^ This amino acid profile contributes to the functionality of collagen peptides as a dietary supplement, even though it does not represent a high–quality dietary protein. Collagen peptides shouldn’t replace dietary protein but rather be used to supplement the diet.

A little about the 'facts'.

Daily what?

The % Daily Value (DV) is simply the reference amount of a nutrient to consume each day that is present in a serving of food or dietary supplement.

Why does collagen peptides have a 0% DV for protein?

The Daily Value is determined by the amount of the protein in a food or supplement, but also by that protein’s quality. This is where it gets complicated. The quality is measured by a score called Protein Digestibility Corrected Amino Acid Score, or PDCAAS. This method evaluates a protein's amino acid profile considering the amino acid requirements of humans, as well as the protein's digestibility.

Collagen gets a solid A on digestibility.

Although collagen peptides score high on digestibility, they still get a 0% daily value for protein because of their low amino acid score.

For you overachievers, here’s more about collagen and its amino acids.

This pie chart compares the amino acid profile of bovine collagen to the amino acid profile of milk protein. About 47% of collagen is comprised of glycine, proline and hydroxyproline, and only about 14% of collagen is made up of essential amino acids.

In comparison, milk protein is made up of about 43% essential amino acids and only contains about 11% glycine, proline and hydroxyproline combined. Glycine, proline and hydroxyproline are the most abundant amino acids in collagen peptides, which makes it quite different from milk protein.

Although collagen is not a complete protein, its amino acids still have nutritional value. The body makes use of amino acids from collagen peptides and other incomplete proteins.

Everyone loves a good chart.

Take a look at the estimated amino acid profile of bovine collagen peptides. Please note that this is not an exact representation of the amino acid composition found in Vital Proteins® Collagen Peptides because minor variations in amino acid profiles may occur between different batches of collagen peptide products due to natural variability in raw materials.

Let’s sum it up.

The unique amino acid profile of intact collagen, gelatin, and collagen peptides found in Vital Proteins products is what helps support their benefits.**^ It works best when taken daily as a supplement to a balanced diet with adequate protein.

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