Collagen Benefits for Men: How Much to Take and Key Considerations
It’s common to see women using collagen as a beauty product, but are there collagen benefits for men?
In recent years, collagen peptides have become increasingly popular as supplements. Aside from its versatility in benefits, it is relatively inexpensive and easy to take. Most of the hype comes from its purported ability to help improve digestion, relieve joint issues and support healthier hair, skin and nails.
Due to all of the buzz, I find myself being constantly asked by clients about whether or not they should be taking collagen daily. That said, there can be plenty of applications for men to take advantage of collagen peptides, as long as you choose the right types. So, what does collagen do for males? Keep reading to find out.
What are Collagen Peptides?
Science has shown us that there are 28 different types of collagen that perform their own function within the human body. We have a natural ability to make our own collagen for these processes, but there is also the option to supplement to help boost this production.
Types of Collagen Peptides
These supplements are called collagen peptides and there are three main types that you can find in collagen supplements. Types I, II, and III of supplements are the most common, with many products combining these types.
Type I collagen makes up our skin, tendons, ligaments, and bones. Collagen type I is usually derived from cows and is usually called bovine collagen, but it can also be derived from fish.
The cartilage in our bodies is made up of Type II, making it essential for joints. Typically, Type II collagen is derived from chicken.
Finally, Type III collagen, which also comes from bovine, is present in our muscles and plays a role in healing.
Benefits of Collagen For Men
What does collagen do for males? Collagen production in the human body declines with age, and other factors, such as poor diet and environmental factors, can also contribute to this decline, according to science.
Low collagen levels can cause brittle nails, fragile hair, and saggy skin. Thus, collagen supplementation has become extremely popular as a way to support the body's collagen levels, especially among the aging population.
Collagen for Joint Health
While collagen is generally thought to be a female’s beauty supplement, there are certainly applications for men as well. For starters, it may also help maintain joint health.
A study has shown that Type II collagen helps maintain joint integrity, preserving the cartilage that cushions and supports joints. Thus, collagen is sometimes recommended by dietitians to athletes who have joint issues or are recovering from a joint injury.
While there isn’t solid scientific evidence that collagen helps promote recovery from a joint injury, it can be a harmless addition to other remedies.
Collagen for Digestive Health
The body's organs and digestive system are supported by type III collagen, so supplements that contain this ingredient can promote healthy digestion, according to another study. Collagen supplements may have many potential benefits, but it is best to consult a health professional before taking them. Especially if you take prescription medications that can interact with any additional ingredients that are sometimes added to collagen supplements.
Collagen and Weight Loss
Unfortunate news here: there are no studies that show collagen supplements are effective at promoting weight loss. However, collagen peptides are high in protein, so some people may take a collagen supplement to help increase their protein intake.
Since protein has been shown to help control hunger and, in turn, manage weight, it may be able to indirectly help with weight loss goals.
Does Collagen Increase Testosterone?
Despite a common misconception, there are no strong human studies that have proven collagen to be effective at boosting testosterone. You would be better off engaging in resistance training and eating a diet rich in protein in a surplus to support healthy testosterone levels.
Does Collagen Help Men's Hair Growth?
Can men take collagen to prevent hair loss? Again, this is not a notion that’s rooted in scientific evidence. However, a lack of collagen production in the body can result in dull, brittle hair. So, if hair loss hasn’t fully set in, men can take collagen to keep their existing head of hair strong and healthy-looking.
What to Look for When Buying Collagen Supplements
There are three main things to consider before clicking purchase.
1. Type of Collagen
Studies have shown that collagen comes in a variety of types. Before buying supplements, make sure you know how they will affect your body and that you’re purchasing the type that will give the effect you’re looking for. Here's what you need to know as mentioned above:
Type I: Promotes healthy skin, hair, and nails, as well as bone and joint health
Type II: Maintains joint health and comfort, as well as a healthy inflammatory response
Type III: Promotes healthy digestion and skin
2. Ingredients
If possible, all dietary supplements should contain as few artificial ingredients, additives, and fillers as possible. In the end, if you're paying for collagen, you should get collagen. However, studies show ingredients like vitamin C can help improve collagen absorption, so they are often included in high quality collagen supplements.
Collagen supplements may also contain antioxidants, minerals, or probiotics, making them multi-purpose products that may serve to eliminate other supplements in your routine. Be aware of the total %DV of these nutrients if you’re supplementing with other nutrients as well.
3. Form
The most common collagen supplements are capsules and powders, although liquids and bars are also available. Since capsules are basically collagen powder in a capsule, both powders and pills are equally effective.
Powders are more convenient, containing more collagen per serving, and tend to be more convenient and versatile than capsules.
How Much Collagen Should a Man Take?
According to the studies cited above, 10-20g of collagen a day appears to be the optimal range to supplement with in order to get the benefits mentioned.
How To Take Collagen Supplements
Now let’s dive into timing during the day, and the forms that may be your best choices.
When is the Best Time To Take Collagen?
Collagen’s effectiveness doesn’t appear to depend on the time of day you take it. Consider how you’ll be incorporating collagen into your routine and collagen is just as effective whether you take it morning, noon or night. Just make sure to take it daily to get the most out of the supplement’s benefits.
What Form of Collagen Peptides is Best?
It may make sense to get your collagen in capsule form if you already take several other supplements in this way.
However, collagen powders can be more versatile in their use than pills. Flavored powders allow you to make a hydrating drink from your supplement. Look for a brand that offers some of your favorite beverage flavors—or try something different, like pink lemonade or fruit punch.
The other drawback of capsules is that most capsules contain 0.5g of collagen, whereas a typical serving of collagen powder contains 10g. As a result, you would need to take 20 pills for the same amount of collagen you would get from a scoop of powder.
In the event that a collagen cocktail of 8-12 ounces doesn't work for you, you might want to consider unflavored collagen powder. By adding it to beverages you already drink, such as coffee, smoothies, protein shakes, and food, supplementation is seamless.
Can You Take Too Much Collagen?
It is possible to take too much collagen. In spite of this, there does not seem to be a clear threshold of how much you can take before it is unsafe. People who take more than the manufacturer's recommended serving have reported headaches, dizziness, indigestion, diarrhea, and insomnia.
What Age Should Men Take Collagen?
Any adult age is appropriate which makes collagen a pretty solid supplement for men. The younger population may take collagen to help their joint mobility during athletic activities and older men may want to take it for more youthful-looking skin.
Who Shouldn’t Take Collagen Supplements?
If you're vegan or vegetarian, animal-derived collagen peptide supplements are not suitable for you. There are currently no plant-based collagen supplements, but there are vegan-friendly “collagen boosters” that help support your body's natural synthesis of collagen.
If you are allergic to fish or shellfish, certain types of collagen may not be safe to take. Be sure, however, that the peptides in your selected brand are not derived from allergens you're sensitive to. If you follow a religious diet such as kosher or halal, collagen may not be appropriate for you.
So, Should Men Take Collagen?
Yes, there are plenty of potential performance, aging, and health-promoting reasons to add collagen to your supplementation regimen.
Collagen benefits for men can range from the physical to the aesthetic. Men who are very active may consider taking collagen supplements to help maintain their bone and joint integrity. For those interested in beauty and cosmetics, collagen may also support dermatological health.
However, there is no evidence that collagen for weight loss is effective. Nor is there science that shows collagen can raise testosterone or prevent hair loss. What it can do is help contribute to your protein intake to help you manage hunger and weight, however. When choosing collagen supplements, consider what you want to achieve and select the appropriate collagen type for this goal.
Moreover, choose a form and flavor (or none at all) that will encourage you to take the supplement consistently. Any concerns about supplement safety and dosage should be discussed with your physician.
Check out my nutrition and fitness services if you need professional advice on how to keep your joints safe during exercise or how to optimize your diet to get the healthful appearance collagen claims to provide.
