The Benefits of Collagen for Men

The Benefits of Collagen for Men - Life Botanics

If you think of collagen as a beauty supplement only for women then think again. Collagen is a natural protein all bodies need, including men, to stay strong and healthy. Unfortunately, as we age our collagen production depletes, so it is important to boost our collagen levels so we can keep feeling fit, strong and healthy for longer.

With health benefits from younger looking skin to increased muscle mass and energy levels, it is not too late for men to start taking collagen. Whether you have specific fitness goals or just want to feel your best in every day, this article is going to teach you why collagen can help male bodies thrive.

What does collagen do?

Collagen in an integral component of bones, muscles, skin and other body parts. Collagen is the biggest protein within the body and is the main constituent in the formation of connective tissues. These connective tissues are the foundation for ligaments, tendons, skin and muscles.

Collagen protein can be thought of as the 'glue' within the body that holds it together. While everyone starts out with an abundance of collagen, collagen production slows down as we age. This slowed production is a normal part of the ageing process, but can result in loose and non elastic skin, thinning hair and less muscle mass.

The benefits of collagen for men (Summary)

Collagen has many health benefits for men, they may:

Help Improve skin elasticity and hydration
Help Increase muscle mass
Aid muscle recovery
Maintain optimal energy levels
Support bone health and improve joint health
Aid a healthy gut
Support hair growth
Help Regulate heart health

The Benefits of collagen for men: The complete rundown

1. Help Improve skin elasticity and hydration

Because collagen is a type of protein that forms connective tissue, your skin is able remain elastic and hydrated. Studies have show that collagen supplements may have the ability to reduce signs of ageing, including wrinkles because of its hydrating properties.

Adding in vitamin C to your supplement regime may also increase the benefits of collagen for the skin. Vitamin C promotes the biosythnesis of collagen production and acts as a booster for collagen formation within the body.

2. Help Increase muscle mass

Collagen supports the function and growth of muscle mass within the body by helping synthesis the muscle protein, creatine. Our muscles need this protein for energy, the more energy they have, the more they can contract and release and grow. Men typically have more muscle mass than women do, so require more collagen and creatine proteins for energy.

Don't think you have to be a gym buff to want to take collagen though, increasing muscle mass, even on a small scale, has many long term health benefits such as healthy metabolisms, more energy and supporting joints and bones.

Unfortunately, as the ageing process begins, muscle deterioration is very likely, so supporting the body's production of collagen can be a great way to feel strong, stay in shape and keep up your energy levels.

3. Aid muscle recovery

When we build muscles, we are actually tearing a small part of the muscle and rebuilding it using protein. As collagen is used in the majority of our body, ligaments and tendons, it is hugely beneficial for men to use collagen to aid muscle recovery.

The quicker mens muscles and cells are able to recover from the tear and rebuild, the more energy they will have for the day, other body processes and further muscle building.

4. Maintain optimal energy levels

As collagen is essentially the 'glue' that holds us together and it supports a lot of body functions, cell growth and restoration, the more we give our bodies, the more optimal it is going to be. From the combination of a restorative sleep, well-functioning immune system and muscles in peak condition, energy can be sustained and supported.

5. Support bone health and improve joint health

Collagen also makes up a large percentage of our bone structure, so supplementation of this protein allows for healthy bone maintenance. This can even extend to the improvement of joint health, as collagen is needed for both the health of bones and joint muscles like tendons and ligaments.

6. Aid a healthy gut

Did you know that men are more likely to have gut health issues than women? And as we all know, healthy metabolisms and a healthy gut are imperative to a well-functioning digestive system.

Collagen helps strengthen the gut lining in our stomach and intestines, and works to prevent symptoms of constipation, bloating and diarrhoea.

7. Support hair growth

Hair-thinning and balding is quite a common issue among many men, and can be a source of embarrassment or sensitivity. Supplementing collagen may help strengthen hair as it supports the hair follicles to grow healthily.

8. Help Regulate heart health

Finally, regulating heart health is a must for all, but especially men reaching older age as they are more likely to have heart and cholesterol problems. When taking a supplemental collagen protein, you may be able to improve HDL (or 'good') cholesterol levels and clear out built-up plaque within your arteries.

Types of collagen for men

There are around 28 different types of collagen that are produced and used within the body. Within these collagen types, there are proteins and amino acids that help support healthy bodily function. However, there are only around 5 that are helpful and actually available in supplement form. These five are:

Type I: The most common type of collagen protein in the body. It is found just below the skin in the dermis and makes up around 90% of collagen stores.

Type II: Type ii collagen supplement is similar to Type I, with the exception of being less tightly packed. Some studies have shown it to be easier to absorb by the body.

Type III: Type III collagen is the second most prominent in the body and is though to support gut, blood vessels, muscles and even the uterus.

Type V: Type V collagen is found naturally in the eye and aids in helping light pass through the cornea. Type V collagen works naturally with types I & III to create the framework for tissues and organs in the body.

Type X: This type of collagen is found naturally within joint cartilage and is responsible for bone formation. This type is great for supplementation when having overall joint pain.

There are only three forms you can take collagen supplements: hydrolysed collagen, gelatin and undenatured collagen type ii (UC-II).

Hydrolysed collagen includes collagen peptides, collagen powder, collagen hydrolysate and hydrolysed gelatin and are the most popular forms of collagen supplement. This is because a hydrolysed form is already broken down before you ingest it, meaning that it is easier for the body to absorb.

Boiled collagen creates the gelatin form of a collagen supplement. UC-II collagen is thought to be the hardest to absorb and reap benefits from as it is difficult to break down.

Marine Collagen Powder

Marine collagen powder is a supplement derived from the skin of a fish. Unlike it's counterpart, bovine collagen which usually comes from a cow, marine collagen powder usually only contains Type I collagen proteins.

Marine collagen powder is perfect for those that require a level up to their collagen production, and can help with skin hydration, anti-ageing, muscle recovery and body inflammation (including gut issues, joint problems and heart health).

This form of collagen supplement is a hydrolysed powder, meaning it has optimal absorption and is easy to ingest. And because it is in powder form, adding this supplement to your diet is simple- you could make a smoothie, have it on top of a breakfast acai bowl or even just mix with water!

While supplementation can be extremely helpful in treating and supporting healthy body functions, collagen supplements should never be a replacement to meals or healthy eating. Instead, marine collagen powder should supplement your diet and add support where needed.

Those with fish or shellfish allergies should not take marine collagen powder as a supplement.

Collagen Gummies

Collagen gummies are another form of supplement, that are in gelatin or 'gummy' form. These supplements are great for those that don't like swallowing tablets or drinking mixed powder drinks.

Collagen gummies can cover a range of collagen proteins, however, since they are in gelatin form, they often have sugars (natural or processed) added into the formula for appeal and ease of eating.

Collagen supplement tablet

A collagen supplement tablet is in pill or tablet form. This form of supplement is great for those who are elderly or those who aim to support their skin, bone and muscle health.

Collagen in tablet form is perfect for those who already take numerous tablet or pills for their health, however, since it is not hydrolyzed, it may take longer for the body to absorb and therefore take longer to see results.

Collagen rich foods

Collagen rich foods are the best way to support your natural collagen production that already takes place within your body. Supporting your collagen production through your diet is the first step in supporting a healthy body. Many collagen rich foods also contain high levels of vitamin C, as it is integral to have vitamin C in conjunction with collagen for it to be processed by the body.

There are many collagen rich foods that fall under different dietary categories, so there is something that everyone will like!

Collagen rich foods include:

Bone broth
Chicken
Fish and shellfish
Egg whites
Cashews
Tomatoes and capsicums
Citrus fruits (oranges, grapefruits, lemon and lime)
Berries (raspberries, strawberries and blueberries)
Beans
Tropical fruits (mango, kiwi, pineapple and guava)
Garlic
Leafy greens (spinach, kale, swiss chard etc)

Recommended daily allowance of collagen for men

The amount and type of collagen that men should take relies on personal factors like age, diet, genetics and whether they have an active or sedentary lifestyle. Studies show that the most effective intake of collagen is around 10 000mg, coming from both supplementation (tablet, powder, gelatin) and a collagen rich diet.

Side effects of Collagen for men

There are not many side effects to taking collagen for men, but it is always important to take the recommended amount and not as a replacement for a meal. Many collagen products may contain allergens, such as marine collagen powder containing fish and shellfish, so it is important to read ingredients and directions before ingesting.

There may be some stomach discomfort and mild diarrhoea when first consuming collagen supplements, but this should subside within the first few days. If pain or discomfort persist, stop supplementation immediately.

The takeaway on the benefits of collagen for men

Collagen supplementation is a great idea for men that need a boost in their skin, muscle, gut and general body health. There are many benefits to supplementing collagen, however, it is always recommended to aim to get your daily intake through your diet.

If you are lacking in muscle strength, have joint pain, increased ageing symptoms and even thinning hair, collagen is definitely right for you!