Found throughout the body, including in bones, tendons, and muscles, collagen is responsible for providing structure and strength to our tissues. It's commonly used in skin care to target collagen loss and improve skin elasticity. It’s our body’s most abundant protein, critical for so much more than just skin care. But is collagen good for men? With time, stress, and lifestyle factors, men can produce less collagen, leading to a variety of impacts on their health, from metabolism to bone density.
Here’s why this protein, in particular, is so integral to your body’s functions, and why a collagen-boosting supplement could be a good addition to your daily diet. Read on to learn about the many benefits of collagen for men.
1. Muscle growth & maintenance
Collagen plays a vital role in the structure and mass of your muscles. In fact, it’s one of the most significant benefits of collagen for men. It’s a complex protein akin to whey, but with different amino acids that can help increase muscle mass, like arginine.
Found naturally in the body, it promotes muscle growth by stimulating the production of muscle cells and increasing muscle protein synthesis.
In fact, anywhere from 1-10% of your muscles is made up of collagen. It’s a significant component of the tendons and ligaments that connect muscle to bone, providing support as you move.
Studies have shown that collagen peptide supplementation can improve muscle mass and strength, and speed up muscle recovery time. It may also help reduce occasional inflammation due to strain from intense lifting or high-impact workouts.
Some studies suggest that additional collagen in your diet could potentially increase certain muscle proteins like creatine, which give our muscles the energy to move and lift heavy things. If your body is able to create more creatine naturally, this can help you boost cell function and have more muscular energy to support lean muscle growth.
Maintaining healthy lean muscle mass is an integral part of overall health and metabolism, no matter your physique.
Collagen can (indirectly) improve your metabolism by promoting that muscle growth. Lean muscle mass is essential for maintaining a healthy weight and improving overall metabolic health. Essentially, it can help you burn more calories while you’re resting or doing normal activities, which can help you process the calories you eat more efficiently. Collagen contains glycine, an essential amino acid that’s responsible for building muscle mass, which helps your body convert food into energy.
Collagen can also help regulate blood sugar levels, which is crucial for maintaining healthy energy levels throughout the day. Studies have shown that collagen supplementation can increase metabolism and energy expenditure, making it a beneficial supplement for men who want to maintain a healthy weight and improve their overall metabolic health markers.
All bones are primarily made up of collagen. It provides strength and structure to your skeletal system. As men age and their innate collagen supply becomes depleted, this can cause a loss of bone density and an increased risk of fractures and other issues. With collagen supplementation, men can support bone health by increasing the production of collagen in the body, which can help prevent bone loss and reduce the risk of fractures.
Because cartilage is essential for maintaining healthy bones and joints, collagen can also help improve joint health by promoting the growth of healthy cartilage.
4. Healthier skin & hair
One of the many collagen benefits for women and men is that it can promote healthy hair and skin. Collagen makes up 70% of our skin’s protein content, providing strength, elasticity, and hydration to the dermis and helping to replenish old skin cells. But the overall collagen per unit of the skin declines approximately 1% per year after the age of 30.
As men produce less and less collagen over time, the skin becomes weaker, and this can show up as wrinkles, dryness, and sagging skin. The lines and creases that form with facial expressions start to set in deeply and permanently without that collagen there.
Collagen benefits for skin
Conversely, supplementing with a natural collagen-boosting supplement can help men protect their innate production of collagen in the body, which can reduce the appearance of wrinkles and improve skin firmness and hydration. Collagen Protect® combines Hyaluronic Acid, a cofactor for your own collagen production, with essential fatty and amino acids from Tocos to help protect collagen and prevent visible signs of aging.* Silver Ear Mushroom supports your skin barrier and promotes deep skin hydration.*
Collagen benefits for hair
When it comes to your hair, collagen can play a role in strengthening hair follicles, which can reduce hair fall and promote stronger growth. The main protein that’s responsible for hair structure and integrity is keratin, not collagen. But collagen protein contains 18 amino acids, some of which are vital for the production of keratin, so supporting your body’s collagen stores could indirectly support your keratin synthesis. One study in Japan found that the reduction of one type of collagen (XVII) near hair follicle stems was related to hair loss.
There are many reasons that men can lose hair over time, but it’s always a good idea to ensure that your diet includes high-quality proteins so that you’re getting all those necessary amino acids that you need to build hair health.
5. Joint health
Collagen is an essential component of your cartilage, or the connective tissue that cushions and supports your joints. As men age and their bodies start to surrender collagen, this can lead to joint pain, stiffness, and reduced mobility.
There’s some evidence to suggest that collagen peptide supplements could potentially help soothe your joints. One review found that individuals with osteoarthritis had overall improvements in joint stiffness when they took collagen. However, more research needs to be done to assess whether those collagen supplements could be recommended as a treatment for joint pain.
6. Gut health
Collagen is a significant component of the gut lining, which protects your digestive system from harmful substances and pathogens. This protein can help improve gut health by helping to strengthen the gut lining, reduce occasional inflammation, and promote the growth of beneficial gut bacteria. Collagen can also improve digestion by promoting the production of stomach acid, which is essential for breaking down food and absorbing nutrients.
7. Heart health
Collagen could also support heart health, since it helps promote healthy blood flow. Collagen is a significant component of your arteries and blood vessels, providing strength and elasticity to these structures. It also contains an amino acid called proline, which can help usher out fat that has accumulated in the arteries and help regulate blood pressure. It also contains arginine, another amino acid that might aid blood circulation by widening the arteries.
How men can increase their collagen intake
It’s important to take into account that collagen peptides only come from animal sources, since it’s an animal protein. Foods like bone broth can be a good source, but
if you follow a plant-based diet, it’s important to support your body’s natural collagen production by eating plenty of antioxidants like Vitamin C (a crucial cofactor for making collagen), and supplementing with a collagen-boosting vitamin.
Collagen peptide supplements are derived from animal bones, ligaments, and scales, and are sometimes referred to as bovine collagen or marine collagen. However, there are plant-based ingredients that can help your body boost its innate supply of collagen. Collagen Protect® is a vegan collagen powder and skin supplement formulated with 3 vegan ingredients to help protect and preserve your natural collagen.* Wondering how often to take collagen or the best time to take collagen? Learn how to use collagen powder with Moon Juice!
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How to preserve your body’s collagen
In addition to supporting your collagen with the help of a supplement, there are other measures you can take to protect your natural collagen stores. As always, avoid tobacco and sun damage from UV rays. Excessive sugar and other refined carbs and inflammatory foods can also negatively impact your remaining collagen by causing it to harden and fragment.
Even chronic stress can pose a threat to your collagen. Elevated stress signals to your body to increase the hormone cortisol, which research has shown to be damaging to your collagen levels. By limiting stress, eating a healthy, nutrient rich diet, and avoiding those things we know to be threatening to our health, we can help protect the collagen we have left while encouraging new collagen for men through supplementation.
Collagen is an essential protein — the most abundant in our bodies — and plays a vital role in supporting various tissues including bones, muscles, skin, and joints. It’s important to consider your natural collagen resources as you think about how to build overall health and longevity.
With time and lifestyle, men may start to create less and less collagen, or about 1% less per year, which can lead to several health issues as your body prioritizes your remaining collagen for certain vital organs. However, by incorporating collagen into their diets, men can glean a wide range of benefits, including bone and joint support, muscle growth and maintenance, healthier skin and hair, gut health, metabolism, and heart support.
Supplementing with a collagen-boosting blend can be an effective way for men to build and maintain muscle mass, improve skin health, and support hair retention. Your body’s natural collagen can help strengthen the gut lining, promote beneficial gut bacteria, and improve digestion. Additionally, the protein can indirectly improve metabolism and energy expenditure, and regulate blood sugar levels to help you maintain a healthy weight and metabolic markers.
Collagen is essential for maintaining healthy bones as you age and promoting healthy cartilage, which is crucial for strong bones and joints. Finally, collagen is beneficial for heart health, because it helps promote a healthy blood flow. In addition to a well-rounded diet and clean lifestyle, a daily collagen-supporting supplement can help promote strong tissues and overall health and wellness.