Is collagen good for men? Collagen is taken mainly by women as a supplement to grow healthy hair, skin, and nails. Although our bodies create their own collagen, it depletes as we grow older. Therefore, we need to supplement the body’s collagen supply.
However, collagen is unfairly labeled as a supplement for women when it is suitable for men. We all have muscles, bones, joints, skin, hair, nails, and vessels such as the heart that require protein to stay healthy. Therefore, men should take collagen supplements and collagen-rich foods such as bone broth to improve their appearance and health.
Benefits of Collagen for Men
Women mostly take collagen for beauty purposes, but can men do it for the same reasons? Here are some benefits of collagen for men.
1. Improves Skin Elasticity
Women take collagen to improve the quality of their skin, and men can use collagen for the same reason. Although men’s skin is 20 to 30 times thicker than women’s skin, they don’t spend much time on skin treatments. Therefore, their skin may exhibit signs of aging earlier than women.
Some studies have found that people who take collagen have seven times higher skin moisture levels than those who do not. Men should take collagen to boost skin integrity and appearance. Taking 3 -10 grams of collagen a day for 68 days can improve their skin hydration and elasticity. It can also make the skin firm by preventing the formation of fine lines and wrinkles.
2. Boosts Hair Growth
Hair loss is a difficult part of aging that affects men earlier than women. Men experiencing hair loss due to aging should take collagen to increase hair growth. Taking collagen for at least a month will help them grow stronger hair.
Collagen supplements contain proline, an amino acid found in keratin. Keratin is one of the proteins responsible for hair growth. It prevents hair loss by strengthening hair follicles and making them supple.
Collagen also neutralizes free radicals caused by stress, pollution, and poor diet. By taking collagen, you hydrate and neutralize free radicals, preventing hair follicles’ damage and reducing hair loss. It also promotes the growth of healthier, shinier hair.
3. Promotes Bone & Joint Health
As men age, their bodies reduce the production of collagen, which may cause a decrease in bone density. That may cause joint stiffness making it hard for them to walk, bend, climb stairs, or stand for a long time. It may also trigger ailments such as osteoarthritis and osteoporosis.
Men can use collagen to stimulate their bodies to make more collagen, which will reduce joint pain and inflammation. It can also stimulate cartilage production and strengthen their bones. Taking it for at least three months can significantly improve joint mobility and reduce pain.
4. Aids in Muscle Recovery
Collagen contains amino acids such as glutamine, glycine, and arginine that support a healthy metabolism. And this, in turn, strengthens the nervous system. Men who exercise regularly should take collagen to boost their metabolism, aid in muscle recovery, and maintain healthy muscle mass. It can also lower inflammation caused by muscle strain when performing high-impact exercises such as weightlifting.
Clinical studies show men who take at least 15 grams of collagen a day while exercising can gain more muscles. And because muscles and joints are made up of 75 percent collagen, they can also use it to maintain healthy muscles.
5. Supports a Healthy Gut
Collagen is beneficial for men who suffer from gut ailments like inflammatory bowel disease (IBD) and leaky gut syndrome. These digestive issues can occur due to a reduction in the supply of essential amino acids such as L- glutamate.
Collagen can restore gut health by boosting the supply of essential amino acids in the body. It covers the intestinal lining and reduces constipation and bloating if combined with a healthy diet.
Collagen can improve the production of amino acids such as glycine and proline, strengthening the gut lining. Therefore, it is a beneficial supplement for men who want to improve their gut health or relieve the symptoms of gut ailments.
How Much Collagen Should Men Take?
Now that we’ve seen how collagen is beneficial for men let’s see how much they can take in a day? An adult should take a gram of protein per kilogram of their body weight to maintain healthy muscles and bone density.
And it’s good to remember that men typically have more muscle than men. Therefore, they should take higher doses of collagen than women.
Experts say that taking at least 10 grams of collagen a day can benefit the body. You can use these measurements to manage your collagen intake. You can also calculate your daily collagen intake by taking a gram of collagen per kilogram of your body weight. Active men can increase this quantity to 1.5 grams per kilogram of their body weight.
The Best Type of Collagen for Men
Collagen is a low-calorie protein made from animal connective tissue such as pork skin, chicken skin, beef, and bone broth. You can get it from taking protein foods such as beef, fish, eggs, and beef broth. But the best way to get collagen is by taking supplements.
Collagen supplements are available in powder and capsule form. It is easier to take it in powder form because you can use it in soups, smoothies, and coffee. Bone broth supplements are another way to improve the supply of collagen in your body.
Pick an absorbable form, such as hydrolyzed collagen, if you decide to take collagen. It is one of the best types of collagen for men because it is sustainable and easily absorbed by the body. You should also maintain a collagen-boosting diet by taking bone broth, meat, fermented foods, and fish.
If you want to take collagen and are wondering whether you will suffer any side effects, the answer is no. Collagen is beneficial for men and is considered a safe product for them. However, you should combine it with a healthy diet and maintain an active lifestyle for the best results.