Collagen for Men

A handful of studies have shown positive results, but the science on collagen benefits is still very young. Several studies that show benefits have also been collagen industry funded. 

Claims about the benefits of collagen supplements include help maintaining joint health, keeping skin elastic, building muscle and growing healthier hair. Collagen provides building blocks for many structures in the body, however, researchers still debate whether ingesting collagen supplements can provide benefits.

Products like collagen supplements for women often marketed as collagen for hair growth and skin care are popular with consumers. Collagen supplements are also popular with athletes interested in building muscle, recovering from workouts and healing after injuries.

One 2021 study published in International Journal of Environmental Research and Public Health found middle-aged men who did 12 weeks of resistance training while taking collagen peptide supplements gained more fat free mass than with placebo. Another study found nine days of collagen peptide supplementation may help muscle recovery and decrease workout related soreness.

Collagen supplements are generally considered safe to consume, but they can potentially have risks. Rare collagen supplement side effects are typically mild and may include digestive issues or gas.

The U.S. Food and Drug Administration regulates collagen supplements as food, which is governed less rigorously than pharmaceuticals, Clinical trials to prove efficacy are not required. It’s up to manufacturers to test their products and consumers to properly research the product before use.

Potential collagen supplement health risks include allergic reactions and possible supplement contamination from toxins and heavy metals. The FDA has published recalls for undeclared allergens, misbranding and bacterial contamination. 

In 2018, for example, Bulletproof 360 Inc. recalled its collagen protein products because of potential listeria contamination. To check for any recent recalls, visit the FDA’s Recalls, Market Withdrawals, & Safety Alerts page.

Collagen can be a part of men’s diets, though the benefits of collagen for men or women in supplement form are still being explored. Dieticians recommend eating foods rich in collagen to help support natural collagen production in the body.

Fish, meat, eggs, poultry, dairy, soy and legumes all contain amino acids that are thought to help produce more collagen. Eating foods rich in zinc, such as whole grains, seeds, nuts and leafy greens as well as foods rich in vitamin C, such as citrus and berries to provide nutrients essential to collagen production.

If you choose to try a supplement, collagen powders may be mixed into drinks or food and supplements in pill form may be taken with meals. The typical dose of collagen peptides per day is 2.5 to 15 grams, or about one to two scoops of collagen powder.

The best types of collagen for men to use really depends on individual preference. Collagen peptides may be sourced from animals such as fish, cows or pigs, and some supplements are produced from multiple sources. It’s important to make sure you aren’t allergic to any of the supplement’s ingredients.

Some manufacturers use third party labs to ensure the quality and purity of their products. Choosing a supplement with this added safety check may help avoid contamination. For example, NSF International certifies that the supplement label matches the ingredients and checks for contaminants.

Always take the time to research any supplement before use. Check with your doctor before taking any collagen supplement to make sure it won’t interact with medications or affect any health conditions such as diabetes, high blood pressure or high cholesterol.