Is it better to take amino acids or collagen peptides?

January 12, 2026 •

4 min read

According to a 2022 review of studies, collagen peptides are readily absorbed by the body, yet both supplements serve distinct purposes for health. The question of whether it's better to take amino acids or collagen peptides depends entirely on your specific wellness objectives, as each provides unique benefits to the body's processes.

Quick Summary

This article explores the fundamental differences between amino acids and collagen peptides, covering their unique roles in the body. It outlines how collagen peptides support connective tissues, while a full spectrum of amino acids are essential for muscle growth and repair. Learn which supplement best aligns with your health and fitness goals.

Key Points

Goal-Dependent Choice: The choice between amino acids and collagen peptides depends entirely on your specific health goals, with each offering distinct benefits.
Amino Acids for Muscle: Complete amino acid blends, like EAAs or whey, are superior for muscle protein synthesis, growth, and recovery after exercise.
Collagen for Connective Tissue: Collagen peptides are best for improving skin hydration, elasticity, and supporting the health of joints, bones, and tendons.
Distinct Amino Acid Profiles: Amino acids offer a complete spectrum for general protein needs, while collagen peptides are rich in specific amino acids vital for connective tissue, lacking tryptophan.
Combinable for Broader Benefits: You can safely take both amino acids and collagen peptides together to support both muscle building and connective tissue health simultaneously.
Different Absorption Pathways: Amino acids are used as general building blocks, whereas hydrolyzed collagen peptides are absorbed efficiently and can target specific tissues.
Consider Your Primary Concern: If joint pain or skin health is your main issue, prioritize collagen; if muscle repair and growth are key, focus on a complete amino acid source.

Understanding the Building Blocks of Protein

To understand whether to choose amino acids or collagen peptides, it's crucial to first grasp what they are and how they function. Amino acids are the basic organic compounds that serve as the building blocks for all proteins, including collagen. There are 20 common amino acids, nine of which are essential (EAAs), meaning the body cannot produce them and they must be obtained through diet. Collagen peptides, on the other hand, are short chains of amino acids derived from breaking down whole collagen protein through a process called hydrolysis.

The Role of Amino Acids

Amino acids are involved in a vast number of biological functions beyond just building muscle. They are critical for creating enzymes and hormones, repairing tissues, and supporting the immune system. A complete profile of all essential amino acids is necessary for optimal muscle protein synthesis (MPS), the process of building and repairing muscle tissue, which is why supplements like whey protein are popular among athletes. BCAAs (branched-chain amino acids), a subset of EAAs, are specifically known for their role in stimulating muscle growth and recovery. A deficiency in essential amino acids can lead to various issues, including compromised tissue strength and repair.

The Function of Collagen Peptides

Collagen is the body's most abundant protein and a primary component of connective tissues such as skin, tendons, ligaments, and bones. Collagen peptides are specifically created to be easily absorbed by the body, with studies showing they accumulate in cartilage and skin. Their primary benefits are linked to supporting joint health, improving skin elasticity and hydration, and potentially slowing down bone loss associated with aging. Unlike other protein sources, collagen has an amino acid profile that is particularly rich in glycine, proline, and hydroxyproline, which are crucial for synthesizing new connective tissue. However, collagen is considered an 'incomplete' protein because it lacks the essential amino acid tryptophan.

Comparison: Amino Acids vs. Collagen Peptides

Choosing the right supplement depends on your health priorities. While they are related, their applications and ideal use cases are different.

Differences in Application

Amino Acids (e.g., EAAs/BCAAs): Best suited for those with muscle-centric goals, such as increasing muscle mass, improving workout performance, or accelerating muscle repair post-exercise. Their complete amino acid profile, particularly the high leucine content in some formulations, directly drives muscle protein synthesis.
Collagen Peptides: Ideal for individuals focused on supporting connective tissues. This includes improving skin health (elasticity, hydration), relieving joint pain, strengthening hair and nails, and supporting bone density.

Can You Take Them Together?

Yes, taking amino acids and collagen peptides together is not only safe but can be beneficial. They offer complementary benefits that a single supplement cannot provide. A study from the University of California, Davis, even showed that combining whey protein (rich in various amino acids, including leucine) with hydrolyzed collagen (rich in glycine) supported the building of both muscle and connective tissue. The key is to understand that they target different needs. For example, you might take BCAAs before or during a workout for muscle support and have a collagen supplement at another time to aid joint and skin health.

How to Choose the Right Supplement

For Athletes and Fitness Enthusiasts: If your main goal is muscle growth and recovery, a complete amino acid supplement or a high-quality protein powder is the superior choice. The full spectrum of EAAs, particularly a high concentration of leucine, is essential for maximizing muscle protein synthesis after exercise.

For Skin, Joint, and Bone Support: For concerns related to aging skin, joint discomfort, or bone health, collagen peptides are the more targeted supplement. Their specific amino acid makeup is what your body uses to synthesize new collagen in these particular tissues.

For a Holistic Approach: Many people benefit from a dual-supplement strategy. Use a complete protein source like whey or a full EAA blend to handle muscle-building needs and add collagen peptides for connective tissue health. This provides a broader spectrum of amino acids to support overall wellness.

Comparison Table


Feature	Amino Acids (EAAs/BCAAs)	Collagen Peptides
Primary Goal	Muscle protein synthesis (MPS), muscle recovery, energy.	Supports skin elasticity, joint comfort, bone health, tendons.
Composition	Individual amino acids (9 essential, plus sometimes non-essential), or specific subsets like leucine, isoleucine, valine.	Short chains (peptides) of amino acids, particularly rich in glycine, proline, and hydroxyproline.
Protein Quality	Complete protein source if all essential amino acids are present in adequate amounts.	Incomplete protein due to the lack of the essential amino acid tryptophan.
Absorption	Can be readily absorbed and utilized by the muscles.	Smaller peptides are absorbed efficiently and can accumulate in specific tissues like skin and cartilage.
Source	Various, including whey, plant proteins, or synthetic sources.	Animal sources (e.g., bovine, marine), broken down via hydrolysis.

Conclusion

Ultimately, deciding whether to take amino acids or collagen peptides comes down to your primary health goals. Amino acids, particularly a complete essential amino acid (EAA) blend, are the best choice for targeted muscle growth, repair, and overall protein synthesis. For specific support of connective tissues like skin, joints, and bones, collagen peptides are the superior option due to their unique amino acid profile. A well-rounded nutritional strategy often benefits from including both, providing a complete spectrum of building blocks for all of the body's protein needs. For more detailed information on protein quality and dietary needs, it is valuable to consult authoritative health sources like the National Institutes of Health.

Optional Outbound Link: The Role of Peptides in Nutrition: Insights into Metabolic Regulation

Frequently Asked Questions

Yes, it is perfectly safe and potentially beneficial to take amino acids and collagen at the same time. They provide complementary amino acid profiles, supporting different aspects of bodily function, from muscle repair to connective tissue health.

For building muscle, complete amino acid supplements, or protein powders rich in essential amino acids (EAAs), are better. These provide the full spectrum of building blocks necessary for maximizing muscle protein synthesis, especially the critical amino acid leucine.

Collagen peptides are the more targeted and effective choice for joint pain. Their unique amino acid composition specifically supports the synthesis and repair of cartilage and connective tissues, which helps reduce joint discomfort.

No, collagen is not considered a complete protein because it lacks the essential amino acid tryptophan. While beneficial for specific functions, it cannot serve as the sole source of protein for muscle growth like a complete protein supplement can.

Amino acids are the fundamental building blocks of protein, while collagen peptides are pre-broken down chains of amino acids specifically derived from collagen. This smaller size makes the peptides more readily absorbed and utilized for connective tissue synthesis.

Yes, a healthy and balanced diet rich in various protein sources can provide all the necessary amino acids for the body to produce its own collagen. Supplementation with collagen peptides simply provides a targeted and easily absorbable source of the specific amino acids needed for connective tissue.

BCAAs (specifically leucine) are particularly effective at stimulating muscle protein synthesis, making them the primary choice for muscle recovery. Collagen can support the connective tissues, but BCAAs are more directly linked to the muscle repair process.