Men, Are You Missing Out On Collagen? Here Are 7 Benefits Of Collagen, Types, And Sources!

Dear men, beyond workouts and fitness endeavours, let’s talk about something very important – collagen! Now, before you envision endless skincare routines, collagen is actually a game-changer for men's health, too. Think of it as the body's glue, holding everything together – muscles, bones, skin, you name it. But as we age, that glue production slows down, leading to aches, wrinkles, and a not-so-youthful feeling.

Collagen is an essential protein that constitutes about 30% of the body's total protein content, making it the most abundant protein in the human body. Collagen isn't just about vanity; and it can actually support your active lifestyle. Studies suggest collagen peptides may help with joint pain and recovery after exercise, a major concern for many men, especially as those weekend warrior injuries start adding up. Plus, collagen plays a role in muscle health, benefiting strength training and fitness.

After hearing all this, you must be intrigued! Well, we thought so, and hence, in this blog, we will learn about the amazing benefits of collagen for men. Plus, we will discuss the different types of collagen supplements that are available and explore dietary sources you can incorporate into your routine. So, stay tuned and let’s unlock the potential of collagen for a healthier, stronger you!

Table Of Contents

1. What Is Collagen?

2. What Does Collagen Do For Men? 

3. What Are The Sources Of Collages?

4. Collagen Supplements And Their Types

5. Dietitian's Recommendation

6. The Final Say

7. FAQs

8. References

What Is Collagen?

Collagen is an essential protein that plays an important role in maintaining the structure and function of various tissues. It is the most abundant protein in the body, making up approximately 25% to 35% of all proteins. Collagen is composed of amino acids that include glycine, proline, and hydroxyproline. These amino acids form a triple-helix structure that provides strength, flexibility, and elasticity to tissues such as skin, tendons, ligaments, bones, and cartilage.

Collagen synthesis starts with procollagen production by fibroblasts, specialised cells in connective tissues. This process requires adequate levels of vitamin C, amino acids (especially glycine, proline, and hydroxyproline), and other nutrients. Collagen can be obtained from various dietary sources and supplements, including bone broth, fish, chicken, and collagen peptides.

Also Read: Top 10 Collagen Rich Foods For Boosting Skin And Hair Health

What Does Collagen Do For Men?

Well, we got to learn something about collagen. Now, it’s time for the heart of the matter. Let’s discover some amazing collagen benefits for men: 

1. Joint Health

Collagen is a crucial component of cartilage, the tissue that cushions joints. Collagen supplementation can reduce joint pain and stiffness by maintaining cartilage integrity, which is particularly beneficial for men with active lifestyles or those who engage in sports. A study in Current Medical Research and Opinion reported that athletes who took collagen supplements for 24 weeks experienced less joint pain at rest and during activity.

2. Muscle Mass

Collagen is rich in glycine, an amino acid essential for muscle protein synthesis. Research indicates collagen supplements can support muscle growth, enhance muscle recovery, and reduce soreness after exercise, making it valuable for men aiming to build or maintain muscle mass. A study suggested that collagen peptide supplementation and resistance training significantly enhanced body composition. This was evidenced by increased fat-free mass (FFM), improved muscle strength, and reduced fat mass (FM).

3. Skin Health

Collagen gives the skin a structural structure, which increases its moisture and flexibility. Collagen supplementation can minimise the appearance of wrinkles and fine lines, helping men maintain a more youthful appearance by counteracting the natural decline in collagen production associated with ageing.

Also Read: Top 5 Tips For Healthy Skin And Supplements For The Natural Glow

4. Bone Strength

Collagen is vital for bone structure and strength. Evidence suggests that collagen supplements can improve bone density and lower the risk of fractures and osteoporosis, which is particularly important for ageing men to maintain bone health.

5. Hair And Nail Growth

Because collagen provides the necessary amino acids for hair and nail growth, it promotes the health of keratinocytes. Supplementation can lead to thicker hair and stronger nails, which benefits men experiencing hair thinning or brittle nails.

6. Gut Health

Collagen contains amino acids like glutamine, which significantly maintain the gut lining. Research shows collagen can help reduce common gut problems and improve digestive health, promoting overall gastrointestinal well-being.

7. Heart Health

Collagen contributes to the structure and flexibility of arteries. Collagen supplementation can help maintain arterial health, reducing the risk of arterial stiffness and cardiovascular issues. Collagen tripeptides are found to be beneficial for the prevention and treatment of atherosclerosis in healthy adults.

What Are The Sources Of Collages?

The following are the sources of collagen:

Collagen Supplements And Their Types

Collagen supplements are dietary products that supply the body with additional collagen, a crucial protein essential for maintaining and enhancing the health and structure of skin, bones, tendons, ligaments, and other tissues. 

They are available in various forms, including powders, capsules, tablets, and liquids. Here are the types: 

The types of collagen in supplements are: 

• Type I Collagen- The most abundant collagen type in the human body, found primarily in skin, bones, tendons, and ligaments. It is prominently included in supplements aimed at enhancing skin health.
• Type II Collagen- Mainly present in cartilage, this type is often used in supplements designed to support joint health.
• Type III Collagen- Often found alongside Type I collagen in skin, blood vessels, and internal, abundant during the early stage of wound healing and is also used for improving skin health and elasticity.

The various forms of collagen supplements are as follows:

• Hydrolysed Collagen (Collagen Peptides)- Divided collagen into smaller peptides to facilitate absorption. This is the most common form found in supplements. One research study suggests that a 2.5 - 15 mg daily dosage of collagen peptides would be optimal for adults to perform the functions.
• Gelatin- is a partially hydrolysed form of collagen that is less broken down than collagen peptides and is often used in cooking and specific supplement formulations.
• Undenatured Collagen- Collagen that remains in its natural form, not broken down. It is primarily used in supplements targeting joint health.

Also Read: Dreaming Of Youthful And Radiant Skin All Day? Check Out These 15 Collagen Benefits For Skin!

Dietitian's Recommendation

As a dietitian, I frequently advise men to consider collagen supplements due to their extensive health benefits. Collagen supports skin elasticity and hydration and can diminish wrinkles, enhancing a youthful appearance. You can opt for ToneOp Care’s Skin 360 tablets that boost collagen in your body and give you healthy skin. It also plays a major role in maintaining joint and bone health, particularly significant as men age and face potential declines in bone density. 

                                                                                       Dt. Aditi Upadhyay

The Final Say

Lastly, the benefits of collagen for men are crucial in maintaining healthy skin, hair, nails, joints, bones, and muscles, particularly as they age. As natural collagen production declines with age, men may experience various health issues. Collagen supplements can mitigate these effects by enhancing skin elasticity and hydration, fortifying hair and nails, supporting joint and bone health, and promoting muscle mass and strength. Collagen supplementation can significantly improve men's health and vitality as they age.