Collagen Isn’t a Complete Protein. Here’s Why That’s Okay.

Collagen is protein.

But it’s not a complete protein—and that’s an important distinction when thinking about how collagen fits into your diet.

At Good Soma, we’re big believers in understanding what an ingredient does well rather than asking it to be something it isn’t.

Collagen has a unique amino acid profile. It’s particularly rich in amino acids like glycine, proline, and hydroxyproline. But collagen doesn’t provide all nine essential amino acids in adequate amounts. Most notably, collagen lacks the essential amino acid tryptophan.

That’s why we love pairing Good Soma collagen with a complete protein.

First: What Is a Complete Protein?

Every protein is made from smaller building blocks called amino acids.

Your body can manufacture some amino acids on its own. Others must come from your diet. These are called essential amino acids.

The nine essential amino acids are:

• Histidine
• Isoleucine
• Leucine
• Lysine
• Methionine
• Phenylalanine
• Threonine
• Tryptophan
• Valine

A complete protein provides all nine essential amino acids in adequate amounts.

Examples include:

Dairy

• Milk
• Greek yogurt
• Cottage cheese
• Whey
• Cheese

Animal proteins

• Eggs
• Beef
• Chicken
• Turkey
• Pork
• Fish and seafood

Plant-based options

• Soy foods such as tofu, tempeh and edamame
• Quinoa (contains all nine essential amino acids, although amounts can vary)

You can also combine different plant proteins across your diet to provide the essential amino acids you need.

So Where Does Collagen Fit?

This is where things get interesting.

Collagen doesn’t have the same amino acid profile as something like milk, eggs or whey.

And that’s okay.

Collagen is exceptionally rich in glycine and contains high amounts of proline and hydroxyproline. Those are part of what makes collagen’s amino acid profile so different from conventional dietary proteins.

High-quality complete proteins such as milk, eggs and whey provide all nine essential amino acids, including leucine, which plays an important role in stimulating muscle protein synthesis.

Instead of thinking:

collagen OR complete protein

we like thinking:

collagen + complete protein

You’re getting two different amino acid profiles in the same meal.

Why This Matters for Muscle

If your goal is to build or maintain muscle, we wouldn’t recommend relying on collagen as your primary protein source.

Research comparing collagen peptides with whey protein illustrates why.

Whey produces a greater rise in circulating essential amino acids and leucine than collagen. Studies have also found whey to stimulate muscle protein synthesis more effectively and produce greater increases in muscle thickness during resistance training.

That’s not an argument against collagen.

It’s an argument for using each protein for what it does best.

Interestingly, researchers are now studying combinations of collagen and complete proteins. In one small study of recreationally active men, participants consumed 25 grams of whey protein along with varying amounts of collagen. Researchers found that adding just 5 grams of collagen to 25 grams of whey was enough to help maintain glycine availability after exercise, while the whey provided essential amino acids.

It’s important to note that this study included only men, so it doesn’t tell us whether the same findings—or the same amounts—apply to women. As a woman reading the study, I found the results interesting, but they also left me wondering: what does this look like for recreationally active women?

For now, the research reinforces something we already like about pairing different protein sources: they bring different amino acid profiles to the table.

That’s very similar to how we think about collagen at Good Soma:

Don’t make collagen your only protein. Add it alongside the other proteins in your diet.

Easy Ways to Pair Good Soma + Complete Protein

You don’t need to calculate amino acid profiles every morning.

Most of the combinations are incredibly simple.

Vanilla Collagen Coffee + Milk

Add Good Soma MCT Vanilla Collagen to your morning coffee, then add dairy or soy milk.

The collagen brings its characteristic glycine-rich amino acid profile, while milk supplies a complete protein containing all nine essential amino acids.

For an even higher-protein breakfast, have it alongside eggs or Greek yogurt.

Cacao Collagen Hot Chocolate

Combine:

• 2 tablespoons Good Soma Cacao Sea Salt Collagen
• 8–10 oz dairy or soy milk
• Optional cinnamon
• Optional maple syrup or honey to taste

Warm and whisk until smooth.

Instead of making your cacao collagen with water alone, using milk gives you an easy source of complete protein alongside the collagen.

Chocolate PB Yogurt Bowl

Combine:

• 1 cup Greek yogurt
• 2 tablespoons Good Soma Cacao Sea Salt Collagen
• Berries or sliced banana
• Peanut or almond butter
• Optional cacao nibs

Stir until creamy. Sweeten to taste if you’d like.

Greek yogurt provides complete dairy protein while Good Soma adds collagen peptides.

It’s one of the simplest ways to combine the two.

Collagen Fruit Smoothie

Blend:

• 1 cup milk
• ½ cup Greek yogurt
• 1 frozen banana
• 1–2 tablespoons Good Soma Unflavored or Vanilla Collagen
• 1/4 cup frozen berries
• Ice

Milk and yogurt provide complete protein, while collagen contributes its different amino acid profile.

Eggs + Your Morning Good Soma

Sometimes the pairing doesn’t even need to happen in the same recipe.

Make your Good Soma Cacao with water, coffee, or tea if that’s how you prefer it.

Then eat it alongside:

• Eggs
• An omelet
• Greek yogurt
• Cottage cheese

Your overall diet matters more than trying to turn every individual food into a perfectly balanced protein source. We just think pairing Good Soma with complete proteins is an easy way to build more balanced meals.

Collagen Doesn’t Need to Replace Your Protein

This might be the most important takeaway.

We don’t think collagen should replace eggs, dairy, meat, fish or other high-quality proteins in your diet.

We think it can sit alongside them.

A cup of coffee with collagen doesn’t suddenly need to become breakfast. But collagen in your coffee plus eggs and sourdough? Or cacao collagen made with milk alongside a bowl of Greek yogurt and berries? Now you’ve built a much more complete meal.

That’s how we like to think about nutrition at Good Soma: not searching for one ingredient that does everything, but combining simple foods that each bring something useful to the table.

Collagen doesn’t have to do everything to be worth eating.

Use it for what it is—and pair it with the rest of a nourishing diet.

Sources

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.

Aussieker T, et al. Collagen Protein Ingestion during Recovery from Exercise Does Not Increase Muscle Connective Protein Synthesis Rates. Medicine & Science in Sports & Exercise. 2023.

Jacinto JL, et al. Whey Protein Supplementation Is Superior to Leucine-Matched Collagen Peptides to Increase Muscle Thickness During a 10-Week Resistance Training Program in Untrained Young Adults. International Journal of Sport Nutrition and Exercise Metabolism. 2022;32(3):133–143.

Aussieker T, et al. Coingestion of Collagen With Whey Protein Prevents Postexercise Decline in Plasma Glycine Availability in Recreationally Active Men. 2024.