Within the complement business, there’s a false impression that collagen is just for girls 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 tissue, tendons, ligaments, and extra, it begs the query: “Can males take collagen too?”
The reply is a convincing 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 the perfect collagen advantages for males.
Desk of Contents:
- What Is Collagen?
- What Does Collagen Do?
- Is Collagen Good For Males?
- Advantages Of Collagen For Males
- Aspect Results And Dangers
- How Does Collagen Work?
- Greatest Collagen Complement For Males
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 referred to as the collagen helix.
This distinctive triple-helix construction helps strengthen and help our muscle tissue, bones, tendons, ligaments, pores and skin, and different connective tissues. Primarily, it supplies the structural help 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? The whole lot You Want To Know.
What Does Collagen Do?
There are 28 sorts of collagen within the physique, together with 5 foremost sorts. Almost 90% of all collagen is Kind I, which supplies construction to pores and skin, bones, tendons, and ligaments. Kind II may also be useful to males as a result of it supplies joint help, though most dietary supplements include a number of sorts.
Collagen will be discovered naturally in meals with connective tissue, like hen, fish, and beef bone broth.
Other than the truth that it helps strengthen protein tissues, males can use collagen dietary supplements to enhance flexibility and cushion the joints, important for harm prevention. Collagen dietary supplements, often derived from bovine or marine sources, can be found in varied types, together with powders, capsules, and liquids.
Should you’re concerned about 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 girls additionally exist for males. Males lose roughly 1% of their collagen manufacturing a yr as they attain their twenties, so a complement might help in a number of areas.
It is a basic protein and probably the most ample within the physique, so why would not you are taking it?
Should you had been to ask a younger man within the fitness center what probably the most important complement is for muscle progress, they’ll probably reply protein. As a protein, collagen is crucial for supporting muscle tissue, tendons, ligaments, and bones.
Along with constructing muscle, collagen might help stop joint ache, which is significant for weightlifters and athletes. Lastly, it may present a pure glow to your pores and skin, maintain your hair wholesome, and customarily maintain you wanting 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 have got pores and skin proper?” (supply)
Advantages Of Collagen For Males
On this part, we’ll dive into the analysis to search 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 research 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 energy, and a loss in fats mass1.
2) Joint Well being:
If you’re an energetic male, you have probably handled joint ache sooner or later. 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 research examined how collagen impacts athletes with joint ache. After 24 weeks, the outcomes confirmed vital enchancment in ache, mobility, and irritation2. Hydrolyzed collagen is the perfect kind to cut back joint ache as a result of it may penetrate the deepest tissues.
3) Cut back Muscle Soreness:
One other good thing about collagen for males is lowering muscle soreness after train. One research 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 peptides for only one week improved muscle soreness and countermovement jumps in comparison with a placebo3. So, for those who’re searching for one thing to help muscle restoration, collagen could possibly be an excellent choice!
3) Intestine Well being:
There may be collagen within the gastrointestinal tract, resulting in the idea that it might help the intestine lining and digestion.
A two-phase research examined collagen peptides’ results on digestion in wholesome girls. After eight weeks of 20 grams of collagen peptides day by day, the ladies had considerably improved intestine well being. Over 93% of the ladies reported diminished digestion points, reminiscent of bloating and different delicate digestive signs4.
Regardless for those who’re a person or lady, you may profit from bettering your intestine well being.
4) Hair And Pores and skin Well being:
Having wholesome pores and skin and sustaining a youthful look shouldn’t be restricted to girls – males want pores and skin help, too!
Pores and skin is product of collagen, offering structural help, elasticity, and hydration. A number of research have proven the constructive 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 preserve a youthful look.
Additional, bettering pores and skin elasticity helps maintain the pores and skin tight to eradicate wrinkles or tremendous strains. Collagen consumption additionally helps strengthen, rebuild, and restore broken hair follicles and promote hair progress.
Aspect Results And Dangers
Collagen dietary supplements are typically secure while you comply with the right dosage, though there are potential unintended effects. Negative effects rely on the dosage, complement high quality, and purity.
Among the dangers embody:
- Bloating or abdomen discomfort
- Allergic reactions
- Elevated calcium ranges
- Irregular blood sugar ranges
- Weight acquire
- Steel contamination (primarily marine-sourced collagen)
Make sure you seek the advice of with a healthcare skilled earlier than beginning collagen. It is best to keep away from collagen dietary supplements for those who match the factors under:
- Vulnerable 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 present collagen in our our bodies. The various kinds of collagen (Kind 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 (hen). Bovine collagen is mostly thought-about the perfect supply as a result of it’s absorbed roughly 1.5 occasions extra effectively than different sorts.
Additional, hydrolyzed collagen peptides, processed and damaged down into smaller bits, have the perfect bioavailability as a result of the physique can take in 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 present collagen and help collagen synthesis. Additionally they assist restore muscle, enhance pores and skin elasticity, help 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 decide for the perfect collagen for males is Primal Kitchen Collagen Peptides because of its high-quality, pure substances freed from preservatives or components. Every serving accommodates 11 grams of unflavored bovine collagen peptides derived from South American cattle ranches.
Their peptides are a mix of kind 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, entire 30 weight loss program accepted, gluten-free, and accommodates zero soy, whey, or dairy. It’s examined for purity, heavy metals, and different contaminants, so you may belief you’re getting a top-quality, secure product. Primal Kitchen additionally affords a subscribe-and-save choice for an additional 10%.
PRIMAL KITCHEN® Collagen Peptides assist help hair, pores and skin, and nails, and pair completely with savory soups, shakes, smoothies, espresso, and even baked items….
To study extra about this product and others, try our article: 9 Greatest Collagen Dietary supplements To Help Bones, Joints, and Pores and skin.
These are probably the most generally requested questions associated to collagen for males.
How a lot collagen ought to a person take?
The advisable dose of collagen good for males is between 15-20 grams day by day, sometimes 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, the perfect time to start out is the early to mid-twenties.
Who mustn’t take collagen?
Youngsters and folks with allergic reactions, medical situations, kidney points, digestive points, or in the event that they take medicines, mustn’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 help the tissue contained in the prostate gland.
Does collagen improve testosterone?
No, collagen doesn’t improve testosterone however could assist improve muscle mass and help muscle tissue.
Collagen Advantages For Males: A Abstract
There’s a false impression that collagen is just for girls 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.
Among the high causes males ought to take collagen embody selling muscle progress, serving to muscle restoration, joint help, intestine well being, and extra. If you wish to construct the strongest muscle tissue doable and preserve a youthful look, it’s best to take into account a collagen peptide complement.
Guys, able to help muscle progress and joint well being, whereas bettering 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 search out your excellent match.
- 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 Vitamin, vol. 114, no. 8, 10 Sept. 2015, https://doi.org/10.1017/s0007114515002810.
- 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.
- Clifford, Tom, et al. “The Results of Collagen Peptides on Muscle Injury, 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.
- Abrahams, Mariette, et al. “Impact of a Each day Collagen Peptide Complement on Digestive Signs in Wholesome Ladies: 2-Part Blended Strategies Examine.” JMIR Formative Analysis, vol. 6, no. 5, 31 Could 2022, p. e36339, https://doi.org/10.2196/36339.
- Wang, Hsiuying. “A Overview of the Results of Collagen Therapy 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.