Is Collagen Good For Males?

Within the complement trade, there’s a false impression that collagen is just for ladies because it’s utilized in hair, pores and skin, and nail merchandise. However, contemplating it is probably the most ample protein within the physique and performs a vital function in constructing muscle groups, tendons, ligaments, and extra, it begs the query: “Can males take collagen too?”

The reply is a powerful sure. In actual fact, we’d go so far as to say that males not solely can take it however ought to take it, particularly since there are many high quality collagen dietary supplements designed for guys. We’re about to dive into the analysis highlighting one of the best collagen advantages for males.

Desk of Contents:

• What Is Collagen?
• What Does Collagen Do?
• Ought to Males Take Collagen?
• Advantages Of Collagen For Males
• Facet Results And Dangers
• How Does Collagen Work?
• Greatest Collagen Complement For Males
• FAQs

What Is Collagen?

Collagen is probably the most prevalent protein within the physique, with practically 30% of all our physique’s protein. We naturally produce collagen from the amino acids glycine, proline, and hydroxyproline, joined in a triple-helix construction known as the collagen helix.

This distinctive triple-helix construction helps strengthen and assist our muscle groups, bones, tendons, ligaments, pores and skin, and different connective tissues. Basically, it gives the structural assist for our tissues and elasticity to maintain them agency.

For a extra in-depth have a look at collagen, try our article: What Is Collagen? Every little thing You Want To Know. 

What Does Collagen Do?

There are 28 varieties of collagen within the physique, together with 5 fundamental varieties. Almost 90% of all collagen is Sort I, which gives construction to pores and skin, bones, tendons, and ligaments. Sort II will also be useful to males as a result of it gives joint assist, though most dietary supplements comprise a number of varieties.

Collagen will be discovered naturally in meals with connective tissue, like rooster, fish, and beef bone broth. 

Apart from the truth that it helps strengthen protein tissues, males can use collagen dietary supplements to enhance flexibility and cushion the joints, important for damage prevention. Collagen dietary supplements, normally derived from bovine or marine sources, can be found in varied types, together with powders, drugs, and liquids.

Should you’re focused on studying extra about collagen’s varied types, head to our article: Is Collagen Powder Or Tablets Higher?

Is Collagen Good For Males?

Collagen is nice for anybody, so a lot of the advantages of collagen dietary supplements for ladies additionally exist for males. Males lose roughly 1% of their collagen manufacturing a yr as they attain their twenties, so a complement will help in a number of areas.

It is a elementary protein and probably the most ample within the physique, so why would not you are taking it?

Should you have been to ask a younger man within the gymnasium what probably the most important complement is for muscle progress, they’ll possible reply protein. As a protein, collagen is important for supporting muscle groups, tendons, ligaments, and bones.

Along with constructing muscle, collagen will help stop joint ache, which is important for weightlifters and athletes. Lastly, it might probably present a pure glow to your pores and skin, maintain your hair wholesome, and usually maintain you trying younger.

So as to add to the explanations to take it, a number of males have shared their success tales with collagen on Reddit, with one consumer saying: “I am a dude. I prefer it. Helps my intestine – helps me sleep higher.” (supply)

One other Redditor said, “I take 40-60 grams a day. Helps with pores and skin plumpness, tone, hair. Helped my tendons enormously… Additionally nice for enamel.” (supply) Some customers did not hesitate to state the plain, with one consumer, “You could have pores and skin proper?” (supply) 

Advantages Of Collagen For Males

On this part, we are going to dive into the analysis to seek out the advantages of collagen dietary supplements for males. 

1) Helps Construct Muscle:

One of many high advantages of collagen for males is muscle progress and constructing muscle mass. One serving of 14 grams of collagen peptides has 12 grams of protein, making it an effective way so as to add additional protein.

One examine examined how collagen peptide dietary supplements have an effect on muscle progress with resistance coaching in sufferers with sarcopenia (muscle loss). The outcomes confirmed that collagen led to vital enhancements in fat-free mass, muscle power, and a loss in fats mass¹. 

2) Joint Well being:

In case you are an lively male, you’ve got possible handled joint ache in some unspecified time in the future. Luckily, a number of research have proven that collagen performs a key function in supporting joint well being by selling cartilage and connective tissue well being.

One examine examined how collagen impacts athletes with joint ache. After 24 weeks, the outcomes confirmed vital enchancment in ache, mobility, and irritation². Hydrolyzed collagen is one of the best sort to cut back joint ache as a result of it might probably penetrate the deepest tissues.

3) Cut back Muscle Soreness:

One other advantage of collagen for males is lowering muscle soreness after train. One examine examined the impact of consuming collagen peptides earlier than and after train on muscle injury.

The outcomes confirmed that consuming 20 grams a day of collagen supplementation for only one week improved muscle soreness and countermovement jumps in comparison with a placebo³. So, in the event you’re in search of one thing to assist muscle restoration, collagen might be an awesome choice!

4) Intestine Well being:

There may be collagen within the gastrointestinal tract, resulting in the assumption that it might assist the intestine lining and digestion.

A two-phase examine examined collagen peptides’ results on digestion in wholesome ladies. After eight weeks of 20 grams of collagen peptides every day, the ladies had considerably improved intestine well being. Over 93% of the ladies reported diminished digestion points, similar to bloating and different gentle digestive signs⁴.

Regardless in the event you’re a person or lady, you possibly can profit from enhancing your intestine well being.

5) Hair And Pores and skin Well being:

Having wholesome pores and skin and sustaining a youthful look shouldn’t be restricted to ladies – males want pores and skin assist, too!

Pores and skin is manufactured from collagen, offering structural assist, elasticity, and hydration. A number of research have proven the optimistic results that collagen has on pores and skin well being. Collagen’s hydrating issue contributes to the pores and skin’s pure glow, serving to keep a youthful look.

Additional, enhancing pores and skin hydration and pores and skin elasticity helps maintain the pores and skin tight to get rid of wrinkles or positive strains. Collagen consumption additionally helps strengthen, rebuild, and restore broken hair follicles and promote hair progress. 

Facet Results And Dangers

Collagen dietary supplements are typically secure once you observe the correct dosage, though there are potential unwanted side effects. Unwanted side effects rely on the dosage, complement high quality, and purity.

A few of the dangers embody:

• Bloating or abdomen discomfort
• Diarrhea
• Allergic reactions
• Elevated calcium ranges 
• Constipation
• Irregular blood sugar ranges
• Weight acquire
• Steel contamination (primarily marine-sourced collagen)

Remember to seek the advice of with a healthcare skilled earlier than beginning collagen. It is best to keep away from collagen dietary supplements in the event you match the factors under:

• Kids
• Liable to kidney stones
• Kidney points
• Allergy symptoms
• Digestive points
• Take medicines
• Have a medical situation

How Does Collagen Work?

Should you have a look at how firms market collagen dietary supplements, you’ll discover they promote that the complement helps restore and replenish the prevailing collagen in our our bodies. The various kinds of collagen (Sort I, and so forth.) and the supply are essential to how the complement works.

There are 4 main sources from which collagen is derived to make dietary supplements: bovine (cows), marine (fish), porcine (pork), and poultry (rooster). Bovine collagen is mostly thought of one of the best supply as a result of it’s absorbed roughly 1.5 instances extra effectively than different varieties.

Additional, hydrolyzed collagen peptides, processed and damaged down into smaller bits, have one of the best bioavailability as a result of the physique can take up the smaller particles extra effectively.

After we eat these collagen dietary supplements, our our bodies break down the collagen into the bottom amino acids, that are absorbed into the bloodstream. As soon as within the blood, the physique can use the amino acids to restore current collagen and assist collagen synthesis. Additionally they assist restore muscle, enhance pores and skin elasticity, assist joints, and promote total well being⁵.

That is necessary as a result of we lose roughly 1% of our pure collagen a yr, and our solely different supply is fish or animal meat. A nutritious diet excessive in protein and bone broth is good, however a collagen complement would pay dividends for years.

What Is The Greatest Collagen Complement For Males?

Our choose for one of the best collagen for males is Primal Kitchen Collagen Peptides because of its high-quality, pure components freed from preservatives or components. Every serving comprises 11 grams of unflavored bovine collagen peptides derived from South American cattle ranches.

Their peptides are a combination of sort I and III (present in blood vessels). Every serving has roughly 40 energy derived from the ten grams of protein, and the powder dissolves simply with out leaving any grit in your shaker cup.

Lastly, Primal Kitchen Collagen Peptides is keto-certified, complete 30 weight loss program authorized, gluten-free, and comprises zero soy, whey, or dairy. It’s examined for purity, heavy metals, and different contaminants, so you possibly can belief you might be getting a top-quality, secure product. Primal Kitchen additionally affords a subscribe-and-save choice for an additional 10%. 

To be taught extra about this product and others, try our article: 9 Greatest Collagen Dietary supplements To Help Bones, Joints, and Pores and skin. 

FAQs

These are probably the most generally requested questions associated to collagen for males. 

How a lot collagen ought to a person take?

The really useful dose of collagen good for males is between 15-20 grams every day, usually one to 2 servings.

At what age ought to males take collagen?

Since males lose round 1% of their pure collagen a yr of their twenties, one of the best time to begin is the early to mid-twenties.

Who shouldn’t take collagen?

Kids and other people with allergic reactions, medical situations, kidney points, digestive points, or in the event that they take medicines, shouldn’t take collagen. 

Is collagen good for the prostate?

Though there may be restricted analysis, collagen is probably going good for the prostate as a result of it helps assist the tissue contained in the prostate gland.

Does collagen enhance testosterone?

No, collagen doesn’t enhance testosterone however might assist enhance muscle mass and assist muscle tissue. 

Collagen Advantages For Males: A Abstract

There’s a false impression that collagen is just for ladies because it’s generally utilized in hair, pores and skin, and nail dietary supplements, but it surely has a variety of well being advantages for each women and men, particularly athletes and gym-goers.

A few of the high causes males ought to take collagen embody selling muscle progress, serving to muscle restoration, joint assist, intestine well being, and extra. If you wish to construct the strongest muscle groups doable and keep a youthful look, you need to think about a collagen peptide complement.

Guys, able to assist muscle progress and joint well being, whereas enhancing your pores and skin and hair? Take a look at our article 9 Greatest Collagen Dietary supplements To Help Bones, Joints, and Pores and skin to seek out your excellent match.

References

1. ​​Zdzieblik, Denise, et al. “Collagen Peptide Supplementation in Mixture with Resistance Coaching Improves Physique Composition and Will increase Muscle Energy in Aged Sarcopenic Males: A Randomised Managed Trial.” British Journal of Diet, vol. 114, no. 8, 10 Sept. 2015, https://doi.org/10.1017/s0007114515002810.
2. Clark, Kristine L., et al. “24-Week Examine on the Use of Collagen Hydrolysate as a Dietary Complement in Athletes with Exercise-Associated Joint Ache.” Present Medical Analysis and Opinion, vol. 24, no. 5, 15 Apr. 2008, https://doi.org/10.1185/030079908×291967.
3. Clifford, Tom, et al. “The Results of Collagen Peptides on Muscle Harm, Irritation and Bone Turnover Following Train: A Randomized, Managed Trial.” Amino Acids, vol. 51, no. 4, 19 Feb. 2019, https://doi.org/10.1007/s00726-019-02706-5.
4. Abrahams, Mariette, et al. “Impact of a Each day Collagen Peptide Complement on Digestive Signs in Wholesome Girls: 2-Part Combined Strategies Examine.” JMIR Formative Analysis, vol. 6, no. 5, 31 Could 2022, p. e36339, https://doi.org/10.2196/36339. 
5. Wang, Hsiuying. “A Evaluate of the Results of Collagen Remedy in Medical Research.” Polymers, vol. 13, no. 22, 9 Nov. 2021, www.ncbi.nlm.nih.gov/pmc/articles/PMC8620403/, https://doi.org/10.3390/polym13223868.