Collagen for Men: Health Benefits and Risks

Collagen is primarily composed of protein. It is abundant in specific food sources, such as animal skin and ligaments. It is also available as a dietary supplement.

Individuals who seek to promote the well-being of their skin, joints, and hair often incorporate collagen supplements into their dietary regimen or blend collagen powder into their morning beverages such as coffee, tea, or smoothies.

Despite the increasing popularity of collagen supplements and related products, educating individuals on the nature and function of collagen within the body is important.

This article provides a comprehensive overview of collagen, encompassing its definition, physiological functions, and the efficacy of collagen supplements.

What is Collagen, and Why is it so Vital?

Collagen is a protein. It is, in point of fact, the structural protein that is found in the greatest abundance in animals. The framework or structure of cells and tissues is formed by a protein known as a structural protein. [1]

There are 28 different types of collagen that have been discovered, but type I collagen makes up 90% of the collagen found in the human body. [2]

Glycine, proline, and hydroxyproline are the amino acids that comprise the vast majority of collagen. These amino acids arrange into three strands, making collagen’s distinctive triple-helix structure together. [3]

Collagen can be found in the body’s connective tissue, skin, tendons, bones, and cartilage. It does things like giving tissues their structural support and playing important roles in cellular processes like these. [3][4][5][6]

• Cellular migration
• Tissue repair
• Cellular communication
• Immune response

Connective tissue cells, known as fibroblasts, are responsible for the production and maintenance of collagen. Collagen production slows down alongside the deterioration of collagen fragments and fibroblast function that comes with advancing age in humans. [3][7]

These changes, along with the loss of elastin, which is a significant structural protein, are what cause the signs of aging to appear, such as wrinkles and sagging skin.

Collagen Uses

Collagen is a protein made in the body naturally and can also be obtained through the consumption of foods like fish skin and chicken skin, as well as through collagen supplements.

Treating signs of aging, such as wrinkles, skin dehydration, and joint pain, is increasingly done with collagen products that can be taken orally or applied topically, such as face creams and supplements.

Powder, capsules, and liquid collagen forms are all readily available. It can be consumed as a supplement or mixed into hot or cold beverages and foods like oatmeal, yogurt, and energy balls. It can also be baked into energy balls.

In addition, medical professionals utilize collagen and materials based on collagen to treat wounds, burns, and diabetic ulcers. [8]

Moreover, collagen’s humectant and moisturizing properties make it a popular ingredient in moisturizers and serums sold by the cosmetics industry. [9]

Benefits of Collagen For Men

Several benefits may be associated with collagen supplementation, according to research.

May Promote Muscle Gain And Fat Loss

The results of two modest studies conducted in Germany provide cause for optimism concerning the quest for the holy grail by body-conscious men.

When compared to those who received a placebo for the duration of the study, young, physically active men who combined resistance training with the consumption of 15 grams of collagen peptides saw an increase in their fat-free mass. [10]

In another study of older men with sarcopenia, an age-related loss of muscle mass and strength that can increase the risk of falls and fractures, collagen supplements increased fat-free mass and muscle strength more than a placebo. [11]

This was the case even though both groups completed the resistance-training program. It doesn’t work like Popeye chowing down on spinach and suddenly getting bulging biceps! You need to increase the amount of weight-bearing exercises you do to see gains in muscle mass.

May Aid in Muscle Regeneration

Taking collagen after your iron-pumping workouts may result in less muscle soreness. This is one of the potential benefits of taking collagen. 

Oral supplements may help reduce muscle soreness experienced after exercise, according to the findings of a limited study conducted in Britain on active men. [12]

Curiously, the supplementation did not affect the inflammation or the regeneration of bone collagen; consequently, it is unknown where the benefit originated.

May Boost Metabolism and Energy Levels

Beyond maintaining the structure and strength of their muscles, men who consume collagen reap many additional benefits. In addition to this, collagen can assist in the regulation of metabolism. [13]

Many people experience an increase in their metabolic rate as a direct result of taking collagen supplements. Because collagen improves the function of muscles and tendons, people who consume it can improve the efficiency of their movements and speed up their metabolism. 

As a direct result, you can burn more fat and feel more alert even when sitting still.

May be Helpful For Joint Disease

The onset of joint pain suddenly is one of the earliest signs of aging that people experience. Since collagen is a necessary component of bones and cartilage, it is important to ensure that bones and joints remain healthy. [14]

Not only does the density of your bones decrease with age, but so does the density of your cartilage. This makes it more difficult for your joints to heal properly, eventually leading to degenerative diseases like osteoarthritis. 

Your bones can become denser, and your cartilage becomes more cushioned and flexible if you take collagen for your joints [15][16]. This can improve the level of comfort you experience daily.

Patients with osteoarthritis of the hip or knee who took oral collagen supplements experienced less pain, which allowed them to be more active [17][18][19]. The research was conducted on a small scale.

Potential Benefits to Skin

Keeping the skin healthy is one of the most common reasons people take collagen supplements. According to some research, taking collagen supplements may help improve the overall health of the skin as well as its appearance.

A meta-analysis of 19 studies with 1,125 participants (95 percent of whom were women) ranging in age from 20 to 70 found that hydrolyzed collagen was superior to placebo treatments in improving the hydration, elasticity, and appearance of wrinkles in the skin. [20]

The process of hydrolysis results in the production of a specific type of collagen known as hydrolyzed collagen, which is commonly found in dietary supplements. The protein is fragmented during this process, which makes it much easier for the body to absorb. [21]

Collagen supplements have been shown in many studies to have the potential to improve the hydration and elasticity of the skin, as well as to reduce the appearance of wrinkles.

Collagen has been shown to improve skin health in various research studies at varying doses, ranging from 2.5 to 15 grams per day for eight weeks or longer. These dosages have been used for the duration of the studies. [22][23]

Possible Benefits for Hair Growth

Most men will experience hair loss at some point in their lives, and one of the natural ways to promote healthy hair is to supply the body with all of the necessary building blocks for keratin. 

This protein is responsible for making up hair. What exactly are these components of the structure? Peptides of collagen contain a great deal of different amino acids. The amino acid found in the greatest quantities in keratin is called proline, and it is frequently included in collagen supplements. [24]

Collagen Dosage For Men

The daily dose of collagen ideal for you to consume will vary depending on your age and weight. Men should consume between 2.5 and 15 grams of collagen daily. [25][26]

Side Effects of Collagen Supplements

The safety profile of collagen supplements is excellent, and no negative side effects are associated with their use.

On the other hand, supplement manufacturers frequently mix collagen with various other components. Taking supplements meant to support healthy skin, nails, and hair could put your health at risk if they contain certain ingredients, like herbs or high doses of vitamins. [27]

For instance, herbal extracts may negatively interact with commonly prescribed medications, and certain components of dietary supplements should not be consumed by pregnant or breastfeeding women.

If taken in excessive amounts for a protracted period of time, this vitamin or mineral, along with other vitamins and minerals, may be associated with adverse health effects. [27]

Because of this, supplements that contain only collagen are not likely to cause any adverse effects; however, it is essential to read product labels and be aware of the potential dangers associated with collagen supplements that contain additional ingredients.

If you are currently taking any other medications, pregnant or nursing, or thinking about starting to take supplements, you should discuss doing so with a qualified medical professional first.

Collagen Risks

The excessive accumulation of type I collagen in liver tissue may lead to liver fibrosis. Additional collagen consumption may worsen your liver’s condition, as untreated liver fibrosis leads to liver cancer over time. [28]

Even though this is a very uncommon side effect, you should always consult a medical professional before taking collagen supplements, particularly if you have liver disease.

Bottomline

Collagen is found in skin, tendons, bone, cartilage, and connective tissue. It aids tissue repair and intercellular communication. Your body produces collagen, but supplements and certain foods can boost skin, bone, and tissue health.

Men with low bone mineral density (BMD) benefit from collagen supplementation. Collagen, vitamin C, vitamin D, and zinc-rich diets are healthy and cost-effective alternatives to supplements. This and exercise reduce age-related collagen and bone loss.

Disclaimer: This article is only a guide. It does not substitute the advice given by your healthcare professional. Before making any health-related decision, consult your healthcare professional.