The 6 Science-Backed Benefits of Collagen for Men
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Collagen is the most abundant protein in our body and plays a vital role in maintaining the structural integrity of our skin, bones, muscles, tendons, and ligaments. Collagen supplements can help promote natural collagen synthesis, aid in muscle recovery, promote healthy skin, hair, and nails. It can also support soft tissue for long-term joint health, mobility, and resilience against injury.
Collagen supplementation becomes all the more important as men grow older as natural collagen production begins to decline from the age of 30.
In this article we’ll explore what collagen is and why it’s important for men. We’ll also look at the benefits of collagen and how to get more of it in your diet. We’ll conclude by examining what to look for in collagen supplements for men.
A Quick Overview of Collagen
Collagen is a protein that serves as a key structural component in various tissues of the body, including skin, bones, tendons, ligaments, and cartilage. It provides strength, elasticity, and support to these tissues, helping maintain their structure and function.
There are at least 28 types of collagen but the most common are Types I, II, and III:
Type I Collagen
Location : Skin, tendons, ligaments, bones, and other connective tissues.
Function : Provides strength and structure; the most abundant type of collagen in the body, making up about 90% of total collagen.
Type II Collagen
Location : Cartilage, vitreous humor of the eye.
Function : Responsible for the tensile strength of cartilage and its ability to withstand pressure. Found in elastic cartilage, such as the ears and nose.
Type III Collagen
Location : Skin, blood vessels, and internal organs.
Function : Supports the structure of hollow organs like the intestines and large blood vessels. Often found alongside Type I collagen.
Why Collagen Matters for Men
Collagen can provide many key benefits for men, including:
Muscle growth and recovery
Joint health
Bone health
Heart health
Gut health
Hair health
A 2015 randomized controlled trial published in The British Journal of Nutrition found that collagen supplementation can improve muscle mass and strength in older men. The study included 53 elderly men with sarcopenia (loss of muscle mass and function). The men were given 15 grams of collagen peptides daily in combination with resistance training for 12 weeks. Those who took collagen peptides saw a greater increase in muscle mass and strength compared to the placebo group.
Another study published in 2008 in Current Medical Research and Opinion found that collagen supplementation improved joint pain in athletes with activity-related joint pain.
Collagen is naturally produced by the body, but its production declines with age, leading to wrinkles, joint pain, and reduced skin elasticity. Collagen production begins to decline in both men and women starting in their mid-20s.
For men, this gradual decrease in collagen synthesis becomes more noticeable as they age. The specific timeline and rate of collagen decline can vary depending on factors such as genetics, lifestyle, diet, and environmental exposures (e.g., sun exposure, smoking, diet, sleep, stress).
By the time men are in their 30s and 40s, collagen production declines more rapidly, typically decreasing by about 1-1.5% per year.
During this period, men may begin to notice more significant signs of aging, such as the appearance of wrinkles, fine lines, joint discomfort, and reduced muscle mass. Skin may also start to lose some of its firmness and hydration.
By the age of 50, collagen production has significantly decreased, often by 25-30% or more compared to earlier years.
Collagen loss at this stage can lead to more pronounced effects such as sagging skin, joint stiffness, reduced bone density, slower muscle recovery, and increased risk of joint or tendon injuries.
The Key Benefits of Collagen for Men
1. Muscle growth and recovery
Collagen contains amino acids like glycine, proline, and hydroxyproline, which are essential for muscle repair and recovery after exercise. It can help to support muscle protein synthesis, increase lean muscle mass, and reduce muscle soreness post-workout.
This study showed collagen supplementation in tandem with resistance training improved muscle mass and strength in older men.
2. Joint health
Collagen is a key component of cartilage, tendons, and ligaments, which are essential for joint health and flexibility. It can help promote cartilage repair, improve joint stability, reduce inflammation, and expedite healing.
A 2017 study published in the American Journal of Clinical Nutrition found that gelatin (which is rich in collagen) supplementation improved tendon strength and collagen synthesis when taken before exercise, indicating benefits in recovery and injury prevention.
3. Bone health
Collagen makes up a significant portion of bone tissue and is essential for maintaining bone strength, flexibility, and density. It can help improve bone strength and density, reduce the risk of osteoporosis, and increase bone flexibility, reducing the likelihood of fractures. It can also speed up recovery from fractures and other bone injuries by enhancing tissue regeneration.
This 2021 study concluded that collagen peptide supplementation may be beneficial for the management of degenerative bone and joint disorders.
4. Heart health
Although collagen is primarily known for its benefits to skin, joints, and bones, it also plays an important role in maintaining the structure and function of blood vessels and the cardiovascular system. It can help strengthen blood vessels and arteries, support heart tissue, regulate cholesterol levels, and help maintain healthy blood pressure. These factors work together to lower the risk of cardiovascular disease and promote long-term heart function, making collagen an important supplement for maintaining a healthy heart.
This 2017 research showed that collagen tripeptides can contribute to the prevention and treatment of atherosclerosis in healthy humans.
5. Gut health
Collagen can have significant benefits for gut health in men due to its structural and healing properties, which support the integrity of the digestive system. It can help strengthen the gut lining and reduce the risk of leaky gut syndrome. It can also reduce gut inflammation, improve nutrient absorption, reduce bloating and gut discomfort, and help support a healthy microbiome.
This 2023 study on glycine, an amino acid found in collagen, showed its anti-inflammatory powers.
6. Hair health
Collagen can play a role in strengthening hair, improving hair growth, and preventing hair loss for men. By promoting healthier hair follicles and scalp, collagen is a valuable tool for addressing hair concerns commonly experienced by men, particularly as they age or face hair-related issues such as thinning or dryness.
This study looked at the hair-promoting effects of fish collagen peptides, concluding that collagen peptides could be used for hair loss prevention as well as hair regrowth during alopecia.
How to Get More Collagen in Your Diet
Clinical research suggests a daily dosage of 2.5 to 15 grams of collagen peptides for maximum benefits. It can be hard to consume this amount in your daily diet through food, which is where collagen supplements can help. Here are some ways to incorporate more collagen into your diet:
Collagen Peptides (Hydrolyzed Collagen)
This powder form of collagen can be easily absorbed and added to smoothies, shakes, water, or your favorite juice/beverage. Most collagen peptides supplements contain 10 to 15 grams of collagen per serving.
Collagen Pills or Gummies
Collagen pills or gummies are a convenient, hassle-free way to add collagen to your daily routine. They typically contain less collagen per serving than collagen powders and can contain added sugars.
Collagen-Rich Foods
Foods naturally rich in collagen include bone broth, chicken, fish, beans, and dairy products. Berries, garlic, leafy greens, cashew nuts, avocados, and soy are also good sources of collagen.
However, you might need to consume a large amount of these foods in order to consume adequate amounts of collagen. For example, there’s typically 5 grams of collagen in a cup of bone broth, although this can vary depending on the recipe and ingredients.
What to Look for in a Collagen Supplement for Men
Grass-Fed Sources
The source of your collagen matters. Grass-fed, pasture-raised collagen peptides offer higher purity. They are generally considered a healthier option than grain-fed collagen because they are free from harmful antibiotics, additives, fillers, and hormones. They also contain more nutrients, antioxidants, minerals, omega-3s, and vitamins.
Clean Labels and Third-Party Testing
It’s important to look for supplements that are third-party tested for purity and potency. Third-party testing verifies that the supplement contains what the label claims, including the right dosage of active ingredients.
Testing can also detect contaminants, such as heavy metals, pesticides, or microbial contaminants, ensuring that the product is safe for consumption. For consumers, choosing third-party tested supplements provides peace of mind and supports informed health choices.
Check Out Momentous Collagen
Momentous Collagen Peptides help promote natural collagen synthesis and support soft tissue for long-term joint health and resilience against injury. They can also help promote healthy hair and nails, as well as skin hydration and elasticity.
Collagen Peptides powder delivers 10 grams of grass-fed bovine collagen peptides plus 5g of FORTIGEL®, a patented, clinically researched collagen peptide source designed to promote collagen synthesis in tendons and ligaments. Vitamin C is included to help increase collagen formation and aid in the development of stronger collagen.
Our formula is free from fat, sugar, cholesterol, purines, and additives for a clean nutritional profile. It has third-party certifications from both NSF Certified for Sport and Informed Sport.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
