Clarity on Collagen as a Protein Source: Resolving the "Zero Protein" Controversy and Collagen's Role in Muscle Signaling

The conflicting information regarding collagen arises from its unique amino acid profile and its effectiveness in stimulating muscle protein synthesis (MPS) compared to "complete" proteins like whey or meat. While collagen powders clearly list protein content (e.g., 15–20g per scoop), experts who prioritize muscle health often distinguish between total protein grams and the quality of that protein for muscle-building purposes. Collagen is structurally important, but lacks key amino acids required to trigger the muscle-building cascade effectively, leading some to call its protein score "zero" relative to skeletal muscle goals.

The audience is confused by the seemingly contradictory information:

1. Label Conflict: Packaging lists grams of protein (e.g., 18g or 20g per serving) [61, 7.6 (Question)] yet experts label its muscle protein score as "zero".
2. Daily Totals: Viewers are unsure if they should count the protein content from collagen powder toward their daily targets (like the recommended 1 gram per pound of ideal body weight).
3. Efficacy: Many wonder if collagen supplements are generally ineffective or if they serve non-muscle functions that justify their use (e.g., skin, hair, nails).

Collagen protein does not count toward the critical high-quality protein threshold (30–50 grams) required per meal to maximally stimulate skeletal muscle protein synthesis (MPS). However, it is beneficial for other tissues like skin, hair, and nails, and may be beneficial for tendons, although this is harder to test. If you are prioritizing muscle health, use collagen as an additive for structure and satiety, but meet your total muscle protein needs using high-quality sources like meat, eggs, or whey.

Dr. Gabrielle Lyon
Dr. Lyon provided the most detailed analysis of collagen's nutritional status relative to skeletal muscle goals.

• Clarity, Depth, Practicality: Dr. Lyon stated that collagen has a "protein score of zero" and "does nothing to affect skeletal muscle mass". This is because collagen is devoid in tryptophan and very low in the branch chain amino acids (BCAAs), particularly leucine, which is the key amino acid required to trigger muscle protein synthesis (MPS).
• Unique Perspectives/Actionable Advice: She acknowledged that collagen can be "very beneficial for skin, hair and nails". She speculates that higher doses above 15 grams (perhaps closer to 25 grams) might be necessary to see significant effects on tissue health, though testing for tendon effects is difficult. She personally consumes collagen in her coffee before training fasted, suggesting its inclusion does not negatively interfere with the overall regimen. Collagen is high in glycine, proline, and hydroxyproline, which makes its structure unique.

Dave Asprey and Dr. Catharine Arnston
This discussion provided an interesting comparison between collagen powder and the building blocks found in spirulina algae.

• Clarity, Depth, Practicality: The discussion highlighted that collagen powder often includes amino acids that are "stuck together in a certain way that performs a signaling mechanism". It was noted that collagen is not a complete protein, as it is missing tryptophan.
• Unique Perspectives/Actionable Advice: Dr. Arnston claimed that spirulina algae actually has "more collagen building blocks in it," on a per amino acid basis, than collagen powder. She specified that spirulina contains 18 of the 20 amino acids, including the nine essential ones, and thus "counts as a complete protein". Dave Asprey, who commercialized collagen supplements, noted that plant-based "vegan collagen" products often contain only amino acids, which is problematic because the specific di- and tripeptides in true collagen provide a signaling mechanism.

If you take collagen, continue using it for potential skin and joint benefits, but do not subtract those grams from the 30–50 grams of high-quality protein (from meat, eggs, or whey) you need at your main meals to preserve or build muscle mass.

Common Mistake
Fix

• Mistake: Counting 20 grams of collagen toward the 30–50g muscle protein meal threshold.
  Fix: Realize collagen is a specialized protein, not a complete protein for MPS stimulation. Ensure your meal contains 30–50g of high-leucine protein (e.g., meat, whey) regardless of the collagen added.
• Mistake: Believing collagen is the best protein for muscle and fitness goals.
  Fix: Recognize that collagen's value is primarily non-muscular (skin, hair, nails, tendons). High-quality, complete proteins like whey and meat are superior for muscle preservation and strength gains.
• Mistake: Assuming that plant-based sources like spirulina are equivalent to collagen peptides for specific signaling.
  Fix: While algae (spirulina) may have more collagen building blocks (amino acids) and is a complete protein, the specific di- and tripeptide signaling mechanism of collagen is often lost in simply combining amino acids, which is a concern with vegan collagen alternatives.

• “Does collagen powder help in the amino acid intake? Need to get more meat protein into my Asian wife, too much kimchi not enough ribeye! Lol”
• “I’m curious about her recommendation to add collagen to coffee. I thought there was evidence that collagen supplements weren't effective?”
• “What does she mean by collagen has a protein score of zero? I use collagen protein powder that says it has like 20 g of protein per serving now I’m confused. Does anybody know?” [61, 7.6 (Question)]
• “Also does protein in collagen peptide count as high quality protein?” [61, 7.6 (Question)]
• “One thing I’d love more clarification on is the safety of protein powder and creatine. I take both of these but my GP recently said that taking creatine as a supplement can overload one’s liver and she also raised concerns about unlisted ingredients in protein powder that is causing young women to stop getting their periods….a closer deep dive into the safety of these products would be so great as I like taking both of them. Maybe there are more regulated safer options for protein powder?? Thanks so much Andrew for all your wonderful information you share.” (Note: This comment addresses the broader question of protein/supplement safety, reinforcing the need for quality distinction.)

Collagen is a specialized structural supplement, rich in the building blocks for skin, hair, and connective tissue, but it is not a high-quality muscle fuel because it lacks key essential amino acids, particularly leucine. The high-protein diet required for optimal longevity demands focusing on complete protein sources (like meat, eggs, or whey) to ensure the stimulation of muscle protein synthesis, treating the protein listed on collagen labels as supplemental to, rather than counting toward, that core muscle requirement.