Collagen supplements are often thought of as a women’s cosmetic product. But men can take collagen too, as it can support your skin, muscles, heart, and more.
Collagen is a protein that provides structure to your body, specifically supporting your skin, bones, and tendons. Your body naturally produces collagen, but certain factors, such as aging, sun exposure, and smoking, decrease collagen production over time.
Women need more collagen for bone health; postmenopausal women have a higher risk of osteoporosis, a chronic condition that weakens bones.
But men can benefit from collagen, too. In fact, everyone needs collagen—it’s the most abundant protein in your body, and it’s vital for your health.
As you age, your body naturally produces less collagen, leading to symptoms like joint stiffness, weaker bones, and less firm skin. As a result, men may take collagen supplements to support joint health, maintain muscle recovery, and keep your skin and hair looking healthy.
Collagen is essential for several important functions of your body. Taking a collagen supplement may support these processes, especially as your body loses collagen as you age.
Skin
Collagen helps maintain the structure and health of your skin. Taking a supplement may:
- Support skin elasticity, strength, and smoothness
- Help your body shed old skin cells and create new ones
- Improve signs of skin aging, such as wrinkles and dryness
Joints
Collagen helps your body regenerate connective tissue, which includes your tendons, ligaments, and cartilage. Cartilage covers the ends of your bones at the joint and keeps your bones from rubbing against each other as you move. Cartilage is the most important tissue for joint health.
Taking a collagen supplement can support your cartilage health, which in turn helps:
- Manage chronic joint pain
- Improve range of motion
- Speed up recovery from injuries
- Reduce inflammation in joints
Muscles
Collagen helps your muscles grow and repair themselves after exercise or injury. Taking a collagen supplement may help:
- Build muscle mass
- Reduce soreness after exercise
- Manage sarcopenia, muscle loss from aging
- Improve exercise performance
Bones
Your bones are made up of about 30% collagen. In addition to helping you maintain the collagen in your bones, collagen supplements may also help increase your bone density, which makes your bones stronger and less breakable.
Heart
Your heart relies on collagen to support the structure of blood vessels and the heart muscle itself. Collagen supplements may boost your heart health, primarily by lowering your LDL cholesterol and blood pressure. This lowers your risk of heart disease, stroke, and other heart problems.
Sleep
Collagen contains glycine, an amino acid that promotes sleep. Taking a collagen supplement before bed may help you sleep through the night.
Collagen supplements typically come in an oral form as a pill you swallow or a powder you add to drinks. Collagen may also be added to topical skin products.
The main types of collagen supplements are:
- Hydrolyzed collagen (peptide collagen): This type has been treated with acids and compounds that break it down into smaller parts, or peptides. This makes it easier for your body to absorb. It’s the most common form of collagen you’ll find in powders, capsules, and drinks.
- Undenatured collagen: This is collagen that hasn’t been broken down or heated, which makes it harder for your body to absorb. Many joint health supplements use undenatured collagen.
- Soluble collagen: This type has been treated with solubilizing agents—acids that break down the collagen. It’s less common than hydrolyzed collagen but is also designed for better absorption. Common types are labeled “acid soluble” or “pepsin solubilized collagen (PSC).”
- Topical collagen: Most topical collagen products, like gels and creams, use hydrolyzed collagen because it is safe for your skin. While it won’t boost collagen under your skin (the molecules are too large to penetrate that far), it can help hydrate and smooth your skin’s surface.
Collagen is generally considered safe and causes few, if any, side effects. However, since it’s a nutritional supplement—not a drug—it isn’t regulated by the Food and Drug Administration (FDA). This means manufacturers don’t have to prove that their products work or are safe, and there are no rules about the size of doses.
All collagen supplements are derived from animal sources. The most common is chicken, but some supplements are taken from cows, pigs, and fish. If you follow a vegan or vegetarian diet, be aware that there are currently no truly plant-based sources of collagen. However, some “vegan collagen” products claim to support your body’s collagen production with plant-derived ingredients.
Talk to your healthcare provider before starting a collagen supplement. They can help you determine whether you need one and ensure it won’t interact with your medical conditions or medications.
Another way to boost your collagen intake is through your diet. Collagen is especially rich in animal products, like meat, poultry, and fish. Some examples of collagen-rich foods include:
- Beef
- Pork
- Lamb
- Bone broth
- Chicken
- Fish
- Eggs
Certain foods also help your body absorb collagen. Try eating collagen-rich foods with foods high in vitamin C, such as citrus fruits, peppers, broccoli, and berries.
Collagen is a protein that helps give your body structure. It’s essential for the health of your skin, joints, muscles, bones, and more. Collagen production slows as you age, and supplements can help make up for the loss. Collagen supplements are often marketed to women, but men can benefit from them, too. Consult a healthcare provider before adding a new supplement to your regimen.
