Collagen for Men: Everything You Need to Know

What is Collagen?

In simple terms, collagen is a structural protein. It provides form and structure to the connective tissues in our bodies that make up everything from our skin to our organs.

That’s why collagen, according to the Cleveland Clinic, is one of the most prominent proteins in the human body, making up about 30% of all your body’s protein.

Collagen also provides strength to our connective tissues in the skin, muscles, and bones. However, as we get older, our body reduces production of natural collagen. This is why creaky joints and aching muscles just become more and more common as we get older.

There are different types of collagen too - 28 different types to be exact. However, you are only likely to see the following three types of collagen in protein products, beauty creams and supplements:

• Type I Collagen - This is the most biologically available collagen because it is the most common type of collagen produced by our bodies. It is a very dense form of collagen that gives shape to our muscles, bones, ligaments, and more.
• Type II Collagen - Type II collagen is important for our joints as it serves as the basis for hyaline cartilage. It is a localized protein found in our bones and joints.
• Type III Collagen - Type III collagen is an extracellular matrix protein, as the National Institutes of Health puts it. It is found in abundance in mammalian muscles, organs, and even our arteries.

How collagen works in our body

Why Collagen Matters for Men

Our bodies naturally reduce production of collagen sometime around our mid-20’s though this figure varies from person to person.

And make no mistake about it, this drop-off in collagen production can have a noticeable and negative impact on male health and wellness.

Here are just a few ways collagen deficiency can affect men:

• Skin Elasticity - Collagen is responsible for forming fibroblasts in your skin which stimulates the production of new skin cells. Without enough collagen, your skin cannot regenerate skin cells at a rate to stave off skin sagging and drooping.
• Joint Health - Collagen is also required to keep cartilage healthy. Good collagen production or supplementation can help repair damaged cartilage. Without collagen though, your joints may start to feel stiff, painful, and less mobile because the cartilage in them is not being regenerated.
• Muscle Mass - Up to 10% of your muscle mass comes from collagen proteins. That’s why as men get older, the natural drop-off in collagen production makes it harder to build muscle.

There is also plenty of science that points to the importance of maintaining healthy collagen levels.

For instance, the UCLA staff reminds us that collagen is important for physical health because it “helps us form connective tissue.” So it quite literally gives form and function to our entire body.

The National Institutes of Health adds their two cents on collagen by emphasizing its importance to the health of the largest organ on the human body: the skin. They state that:

Furthermore, collagen is considered crucial for skin health because both photo-aging and intrinsic aging decrease its presence in the body.

Top Benefits of Collagen for Men

Now let’s take a look at some of the most important benefits of collagen for men:

• Recovery From Injuries - As men get older, they are more prone to injuries since the connective tissues start to wear down. Collagen supplementation can help offset this erosion and make it less likely that you will sustain an injury in the first place. And the NIH has confirmed that collagen can help your body recover after an injury in one of their studies.
• Cardiovascular Health - Did you know that men are more likely to have heart disease than women? It’s true but the good news is that collagen can help maintain cardiovascular health by improving arterial function.
• Hair Growth - While there certainly needs to be more scientific studies on the matter, current data suggests that collagen can enhance hair regrowth, regenerate human dermal papilla cells, and may offset the effects of male pattern baldness.

Collagen isn't just for youthful skin; it plays a foundational role in men's health too. From supporting joint integrity and muscle recovery to contributing to cardiovascular function, maintaining adequate collagen levels is a key aspect of healthy aging for men. -Dr. Anthony S. Youn, Board-Certified Plastic Surgeon and Anti-Aging Expert

• Muscle Building and Recovery - Since collagen is an important protein for muscles, it can help you maintain muscle mass, add to it, and help your muscles recover faster after a workout.
• Urinary Control - Since collagen is necessary for proper muscle function, it may help strengthen the bladder muscles to help prevent urinary issues like incontinence.
• Better Gut Health - Collagen is made up of a variety of amino acids. One such amino acid is known as glycine which can help maintain the integrity of the intestinal lining and prevent the inflammation that can lead to issues like IBS, leaky gut, painful bowel movements, and others.

Natural Sources of Collagen

So we now know how important collagen is for male health. Now the question becomes, ‘How do you get more collagen in your diet?’ The simple answer is to eat more collagen-rich foods such as:

• Berries and citrus fruits contain vitamin C which builds the precursor to collagen. Look to fruits like raspberries, blueberries, grapefruit, and oranges
• Garlic is also good for collagen production because it contains sulfur which aids in collagen synthesis
• Spinach, kale, Swiss chard and leafy greens also contribute to collagen precursors in the body
• Cashews contain minerals like zinc that are important for collagen production
• Bell peppers contain vitamin C which, as discussed, contributes to the precursor of collagen
• Beans contain amino acids that naturally aid the body in collagen synthesis.

For more ideas on how to incorporate natural collagen sources into your diet, check out this helpful video:

In this video, KenDBerryMD discusses 7 natural food sources of collagen that can help boost your intake. He explains the benefits of each food and how they contribute to collagen production, providing a practical guide to complement the dietary advice

Collagen Supplements for Men

Look around the vitamin section of your local grocery store and you will see there are different options for collagen supplements. There are collagen gummies which can make it more enjoyable to get your daily dose of collagen.

There are collagen liquids that may absorb and take effect quickly. There are collagen powders that are convenient to mix into your favorite beverages and foods. And there are collagen capsules that can be taken conveniently at home, the office, or the gym.

No matter which type you choose though, you should practice discernment. Make sure the product you choose has been 3rd party lab-tested and only buy products that use ingredients from quality sources.

You should also be aware of the proper collagen dosage for men which can range from 2.5 to 15 grams per day.

Potential Side Effects and Considerations

Collagen supplementation is regarded as generally safe by most leading healthcare authorities. However, people who aren’t used to taking collagen may experience some mild side effects like digestive discomfort.

Some men may also be allergic to some forms of collagen. That’s why it's very important to talk about collagen supplementation with your healthcare practitioner before you start on any collagen supplement regimen.

Adding Collagen to Your Daily Routine

Even more good news about collagen: it is easy to add to your routine. Try adding the foods listed above to your shopping list and using them to stock your fridge and pantry so you always have collagen-building foods to cook with.

You can also easily add a high-quality collagen powder to your favorite smoothie or coffee. Collagen supplements in capsule form are also convenient to keep around because you can take them quickly without much hassle.

However you decide to add more collagen to your routine, remember that it's important to remain consistent. Take your supplements or eat your collagen-friendly foods daily for the best chance at noticeable improvements.