You’ve little question seen collagen skyrocket in reputation (just like CoQ10 dietary supplements) in magazines and social media feeds. There are movie star endorsements and devotees supplementing their eating regimen with powders and skincare with topicals. But is collagen only a buzzword for these seeking to scale back superb strains and wrinkles? What in regards to the broader collagen advantages for males?
For males and women alike, “daily collagen consumption can be a proactive step toward nurturing your body’s structural foundation,” says Lara Clevenger, MSH, RDN, CPT, a registered dietitian and private coach. (*3*)
Of course the ingredient will not be a magic bullet. But given its fan-favorite standing, collagen warrants a deep dive into its potential perks. Here’s extra about collagen advantages for males.
What Is Collagen and What Does It Do?
“Collagen is the most abundant protein in the body’s connective tissues,” says Kim Yawitz, RD, proprietor of Two Six Fitness in St. Louis. “It’s like the mortar that holds a brick wall together, albeit more flexible.”
It’s a posh protein made up of 19 completely different amino acids—the first being glycine, proline, hydroxyproline, and arginine. The most essential amino acid right here is hydroxyproline, as a result of it’s wanted to provide collagen in all of the connective tissues.
“Collagen varieties a woven matrix between cells that make up pores and skin, bones, cartilage, and different connective tissues—giving them construction, stability, and elasticity to allow them to operate optimally.”
Types of Collagen within the Body
Slightly-known reality about collagen is that there are lots of differing kinds—no less than 16 inside the human body—however round 85 to 90 % of it contains sorts 1 and 2.
Type 1 is probably the most ample; it is also the strongest, serving to to kind bones and assist the gastrointestinal tract. It’s essential for therapeutic and offers pores and skin its elastic high quality and integrity. Type 2 is discovered primarily in cartilage in connective tissues to assist assist joint health.
Collagen comes from animal pores and skin, bones, and connective tissues—however apparently, eating these animal components received’t enhance collagen ranges in your body.
“Unlike many nutrients, collagen from food isn’t absorbed whole and doesn’t go straight into use once you ingest it,” Yawitz says. “Instead, your body breaks it down into individual nutrients, which can be repackaged to form more collagen.”
When searching for dietary supplements, it is typically labeled as collagen powder or collagen peptides.
How Much Collagen Do Men Need?
There’s no official Recommended Dietary Allowance (RDA) for collagen powder. With that in thoughts, there appears to be a normal consensus inside the dietitian neighborhood about how a lot is appropriate for each day supplementation. Depending on what therapeutic impact you need, dosages of 8 to 12 grams are proven to supply outcomes when taken each day, Clevenger says. Meanwhile, in response to Yawitz, “doses ranging from 2.5 to 15 grams daily should do the trick.”
Still, collagen powder “hasn’t been studied enough to know if there’s an optimal dose, or if supplements are even necessary at all,” Yawitz provides.
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Sources of Collagen
Looking to extend your consumption of the nutrient to reap a few of these advantages?
(*5*) Yawitz says. (*2*)
Yawitz provides you could acquire collagen by eating gelatin—which is collagen that’s been partially damaged down by warmth—or by supplementing with collagen hydrolysate (aka collagen peptides).
“These collagen molecules are smaller than those found in whole foods, potentially making them easier to absorb,” she says, per 2019 analysis revealed in Frontiers in Nutrition.
The big selection of food sources for the vitamins described above, per Yawitz, vary from mushrooms and oysters to asparagus and nuts. Here are examples:
- Proline: meat, fish, egg whites, mushrooms, asparagus
- Glycine: meat and peanuts
- Lysine: meat, cheese, eggs
- Vitamin C: bell peppers, strawberries, broccoli, oranges, Brussels sprouts
- Zinc: oysters, beans, nuts, crimson meat
- Copper: liver, oysters, leafy greens, nuts
It should be famous that although collagen protein has a posh and wealthy amino acid profile, it shouldn’t be used as a main supply for building muscle (you are higher apt to take whey protein and BCAA dietary supplements). The amino acids present in collagen assist to assist pores and skin and joint health, however don’t essentially contribute to muscle protein synthesis.
The amino acid that is essential in activating this pathway within the body is leucine. Leucine content material is far increased in animal proteins, like whey protein, beef, rooster, and cheese. To get the very best of each worlds, together with collagen protein with a leucine-rich protein supply can provide the final amino acid composition to assist health and strength.
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Should You Consume Bone Broth Instead of a Collagen Supplement?
What about stylish bone broth, you ask? While it’s everywhere in the web and fast-casual eating places, Yawitz has a warning.
(*4*) she says. “In general, bone broth contains much less collagen than supplements.” (She factors to 2019 analysis revealed within the International Journal of Sport Nutrition and Exercise Metabolism.)
So, for those who’re seeking to make the most of all these collagen advantages for males, your cash is probably going higher spent on collagen dietary supplements than fancy bone broth takeout dishes or cartons to inventory your pantry.
Collagen Benefits
Skin Health
To recap, collagen will be regarded as the glue that helps maintain the body collectively. It’s the pivotal structural protein that ensures the strength, elasticity, and regeneration of all our connective tissues, together with pores and skin, tendons, ligaments, cartilage, and bones. Collagen advantages for pores and skin have a strong quantity of analysis backing them up.
According to 2012 analysis revealed in Dermato Endocrinology, “Your skin loses about one percent of its collagen every year beginning in your late teens or early 20s, leaving you prone to wrinkles and dry skin,” says Yawitz, so supplementation could possibly be useful.
There’s 2022 analysis from the journal Dermatology Practical & Conceptual that implies collagen dietary supplements might help scale back wrinkle depth, restore pores and skin elasticity, and enhance pores and skin hydration. Still, she cautions, there haven’t been sufficient research but to find out an optimum dose.
That mentioned, a 2020 examine revealed within the International Journal of Dermatology famous collagen advantages for pores and skin. Researchers concluded that “ingestion of hydrolyzed collagen for 90 days is effective in reducing skin aging, as it reduces wrinkles and improves skin elasticity and hydration.”
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Joint and Bone Health
Along with collagen advantages for pores and skin, advantages to joint health are the opposite predominant draw.
“Collagen can help support joint health, thanks to its anti-inflammatory properties and its ability to protect and repair cartilage,” says Yawitz, highlighting that these advantages have largely been studied in adults with osteoarthritis, who’ve reported enhancements in joint ache, stiffness, and high quality of life when consuming collagen peptides each day, per 2023 analysis revealed within the journal Nutrients.
For athletes, there’s rising analysis within the American Journal of Clinical Nutrition that implies collagen and vitamin C might help strengthen ligaments and tendons—the connective tissues that connect bones and muscle mass. Other analysis from a 2017 randomized, double-blind examine revealed within the American Journal of Clinical Nutrition discovered that including gelatin to an intermittent exercise program improves collagen synthesis and may play a job in harm prevention and tissue restore.
Related to joint health, bone health is one other area during which collagen supplementation could show useful. “Collagen is a key component of bone tissue and contributes to bone strength and flexibility,” Clevenger says. (*1*) she continues, citing 2020 analysis from the World Journal of Pharmacy and Pharmaceutical Sciences.
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Best Types of Collagen to Take
As with any complement, you need to seek the advice of along with your doctor or registered dietitian earlier than incorporating collagen powder into your routine.
That mentioned, when searching for collagen powder, Clevenger recommends in search of out a hydrolyzed collagen complement, which is usually marketed as collagen peptides. Look for manufacturers which might be third party-tested, too. Here are some knowledgeable endorsements:
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1. Bubs Naturals Collagen Protein
Yawitz calls this collagen peptide complement an incredible alternative for complement purists. (*8*) she says.
[$47, 20 ounces; bubsnaturals.com]
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2. NOW Foods Collagen Peptides Powder
Clevenger is a fan of this collagen peptide powder, which “has just one ingredient, and is naturally corn-, dairy-, egg-, and soy-free, as well as non-GMO.” Another win for this product? It’s comparatively budget-friendly.
[$23.49, 8 ounces; amazon.com]Courtesy Image
3. Naked Nutrition’s Naked Collagen
Clevenger likes that this model takes into consideration sourcing, manufacturing, and solubility. The collagen is “from pasture-raised cows, is produced in the U.S., and doesn’t clump like other brands typically do,” she says. It’s additionally gluten-, GMO-, and soy-free, and has only one ingredient.
[$41.99, 20 ounces; amazon.com]Courtesy Image
4. Thorne Collagen Plus
This ardour berry-flavored collagen is Yawitz’s go-to suggestion for shoppers seeking to restore a youthful glow. “One scoop contains 13 grams of bovine collagen peptides, with added antioxidants and hydration-boosting ceramides,” she says, including that since collagen dietary supplements can solely work with constant use, the nice style could make it easier to sustain the behavior.
[$60, 17.5 ounces; amazon.com]Courtesy Image
5. Klean Athlete Collagen+C
Another suggestion from Yawitz, this collagen powder “contains 15 grams of bovine collagen per scoop, plus 50mg of vitamin C to help your body make even more collagen,” she says. She additionally appreciates that it’s accessible in three flavors (together with unflavored) and mixes properly into heat or chilly liquids.
[$41, 12 ounces; amazon.com]Collagen Supplement Risks
“Collagen supplements are generally considered safe in doses up to 15 milligrams daily, with very few documented side effects,” Yawitz says, citing a 2022 meta-analysis revealed in Dermatology Practical & Conceptual. “Some products contain fish and shellfish, so they may not be suitable if you have seafood allergies.”
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FAQs About Collagen
Should Men Take Collagen Every Day?
As talked about above, collagen dietary supplements are greatest taken each day if you wish to reap any potential advantages. “You won’t see any benefit from collagen supplements if you only take them sporadically,” Yawitz says. “You’ll need to take them every day for weeks or even months to know if they’re doing you any good.”
Add unflavored collagen powder to espresso, in a single day oats or oatmeal, and smoothies.
Is Collagen Good for Sperm Count?
Is collagen a slam dunk for sperm health? “Despite internet reports to the contrary, there’s no strong scientific evidence that collagen increases sperm quality or quantity,” Yawitz says. If you search healthy swimmers, preserve a healthy weight, exercise, eat a well-rounded eating regimen, and stick with a sound life-style sans smoking and extra alcohol consumption.
Does Collagen Help Male Hair Growth?
Another potential collagen profit for males is assist in hair progress. But it’s essential to notice that analysis on collagen advantages for hair remains to be rising.
A 2022 single-blind examine revealed in The Journal of Clinical and Aesthetic Dermatology demonstrated that the each day administration of a standardized nutraceutical was efficient in bettering seen hair progress, quantity, thickness, fullness, and protection with much less noticeable hair shedding for males and women of varied ethnic backgrounds, Clevenger says.
She provides that the nutraceutical within the analysis was Nutrafol Men or Women, which contains curcumin, Sensoril ashwagandha, noticed palmetto, tocotrienol/tocopherol complicated, and hydrolyzed marine collagen, in addition to nutritional vitamins, minerals, and different botanical and non-botanical elements.
But once more, she cautions: This doesn’t imply you need to run out to purchase collagen dietary supplements and count on your hair to develop in a single day.
Bottom line: Collagen falls into the class of dietary supplements that in all probability received’t harm you but in addition could or could not assist, Yawitz provides. You can count on some collagen advantages for pores and skin and collagen advantages for hair but it surely’s not a miracle complement.
Related: 100 of the Healthiest Foods, Ranked by Protein Content
