While those questions are pretty general, others come down to personal factors, such as age, sex, weight, activity level, and lifestyle habits—which brings us to the question at hand: What should men know about taking collagen supplements? So is such the case for collagen? Here’s what we know. Really the only difference you may find for collagen supplementation as it relates to men is protein dosage. Allow me to explain. Collagen is a type of protein (it’s an incomplete protein, but more on that in a second). For healthy adults, you need at least 1 gram of protein per kilogram of body weight per day for muscle mass maintenance. From there, protein needs increase based on activity levels: highly active adults should consume 1 to 1.5 grams of protein per kilogram of body weight per day. Collagen supplementation can help you achieve your daily protein intake, and can act as a complementary source of amino acids. In fact, a 2019 study found that as much as 36% of daily protein could come from collagen peptides1 while simultaneously achieving daily essential amino acid requirements.* And since many men weigh more than the average woman (and typically have more connective tissues, where collagen resides)—men may need a higher collagen dose. Of course, this is neither definitive nor true in every case, and should be evaluated on a person-by-person basis. As mbg’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN, explains, “Every supplement ritual should be individualized, but some supplements get unfairly labeled as only relevant to women or men. That’s unfortunate since nutrition and bioactives are rarely binary. Saying collagen is only for women is like saying calcium is only for women. In reality, men have connective tissues—skin, bones, joints, muscles, tendons, vessels, etc.—that collagen is literally critical for, just like men have bones and require calcium.”* For example, one study found that they are able to support skin elasticity and dermal collagen density2.* Another double-blind, randomized, placebo-controlled clinical trial found that participants’ moisture levels in the skin were seven times higher3 than those who did not take collagen supplements.* For example, research has found that one of the main amino acids in collagen, L-glutamate, supports the intestine by neutralizing oxidative stress6 and acts as a major fuel source7 for the cells in the intestine.* The cells of our gut lining also use proline and glycine for energy, two other amino acids found in collagen.* In one small clinical study, men who took 15 grams of collagen daily while participating in an exercise program gained more muscle mass8 than those who only completed the exercise program.* Ferira adds, “Men, muscles, and collagen is an emerging area of research I see gaining momentum. For example, in this compelling clinical trial9, 15 grams of collagen peptides combined with resistance exercise training in young healthy men netted significant gains in lean mass (muscle) and muscle strength, more than just resistance training by itself. Not only that, but the researchers discovered that the men’s muscle protein was upregulated (i.e., those genes were cranked up), particularly the contractile fibers, which make your muscles work well and with speed.”* However, everyone is different, and everyone’s body reacts to products in unique ways. This is why some side effects are reported anecdotally. You can learn more about the common collagen side effects here, but as a brief overview:
