Collagen for Men

Some studies have shown benefits of collagen supplements for men. These include maintaining joint health, building muscle and faster recovery from workouts. However, collagen supplement science is still in its infancy, and more research is needed to validate health claims.

Last Modified: August 11, 2022
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Are Collagen Supplements Good for Men?

There have been some claims that collagen supplements are good for men, and they may maintain joint health, keep skin elastic, help build muscle and grow healthier hair. It’s important to keep in mind that while a handful of studies have shown positive results, the science on collagen benefits is still very young. Several studies that show benefits have also been funded by collagen manufacturers.

Collagen supplement benefit claims are based on the important role collagen plays in the body. Collagen provides building blocks for many structures in the body, including skin, muscle and bones, but the body’s collagen production decreases with age. However, researchers still debate whether ingesting collagen provides benefits.

While collagen supplements for women may be marketed as collagen for hair growth or healthy skin, collagen for men tends to be marketed as a good way to build muscle or recover from workouts. Athletes may also try collagen supplementation to recover from injuries.

“Collagen supplements contain amino acids, the building blocks of protein, and some may also contain additional nutrients related to healthy skin and hair like vitamin C, biotin, or zinc.”

One 2021 study published in International Journal of Environmental Research and Public Health found middle-aged, untrained men who did 12 weeks of resistance training in combination with collagen peptide supplementation gained more fat free mass compared with placebo. A 2019 study published in Amino Acids found nine days of collagen peptide supplementation may help muscle recovery and decrease muscle soreness after strenuous exercise.

While more studies are needed to gain more scientific insight on benefits, most experts agree that it isn’t harmful for men to add collagen supplements to their diet to reap potential benefits.

Possible Risks for Men Taking Collagen Supplements

Collagen supplements are mostly safe, but they may also have risks. Unlike pharmaceuticals, collagen supplements aren’t regulated by the U.S. Food and Drug Administration.

This means manufacturers don’t have to conduct studies to prove they are safe or effective before selling them, and it’s up to manufacturers to test their products and consumers to properly research the product before use. Potential collagen supplement health risks are most likely to come from supplement contamination or toxins and heavy metals that come from the animals sourced to make the supplement.

“More research is needed on the overall benefits of collagen peptides, but it’s well-documented that they won’t harm you, in proper doses. So if you feel like you’re benefitting from them, go for it.”

The FDA has published manufacturers’ collagen supplement recalls for undeclared allergens, misbranding or bacterial contamination. For example, in 2018, Bulletproof 360 Inc. recalled collagen protein bars and bites because of potential listeria contamination.

Rare collagen supplement side effects are typically mild and may include digestive issues or gas. To check for any recalls, visit the FDA’s Recalls, Market Withdrawals, & Safety Alerts page.

Should Collagen Be Part of Men’s Diets?

Collagen can be a part of men’s diets, though the benefits of collagen for women or for men in supplement form are still being explored. Dieticians recommend eating foods rich in collagen to help support natural collagen production in the body.

Fish, meat, eggs, poultry, dairy, soy and legumes all contain amino acids that are thought to help produce more collagen. Eating foods rich in zinc, such as whole grains, seeds, nuts and leafy greens as well as foods rich in vitamin C, such as citrus and berries to provide nutrients essential to collagen production.

If you choose to try a supplement, collagen powders may be mixed into drinks or food and supplements in pill form may be taken with meals. Studies show the typical dose of collagen peptides per day is 2.5 to 15 grams, or about one to two scoops of collagen powder.

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Best Types of Collagen for Men to Use

The best types of collagen for men to use really depends on individual preference. Collagen peptides may be sourced from animals such as fish, cows or pigs, and some supplements are produced from multiple sources. It’s important to make sure you aren’t allergic to any of the ingredients in the supplement.

Some manufacturers use third party labs to ensure the quality and purity of their products. Choosing a supplement with this added safety check may help avoid contamination. For example, NSF International certifies that the supplement label matches the ingredients and checks for contaminants.

Always take the time to research any supplement before use. Check with your doctor before taking any collagen supplement to make sure it won’t interact with medications or affect any health conditions such as diabetes, high blood pressure or high cholesterol.

Please seek the advice of a medical professional before making health care decisions.