Collagen For Men: How To Decide If You Should Take It & Benefits

Despite being on the market for some time now, collagen supplements still seem to garner many questions. How long does it take until you see results? (Answer: It depends!) How much should you take? (There's no recommended dosage at this time, but we have some pretty good research to support a range of 10 to 20 grams a day.) Are collagen supplements vegan? (Hard no! You can find collagen-supporting supplements made from vegan ingredients but not collagen itself.) 

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?

Now, we bring this up because sex and hormones can influence what supplements you decide to take. For example, someone going through menopause will likely have a different routine than a 20-something cis male.

Most adults could benefit from collagen supplements—no matter their age or sex—as it' boasts a host of universal benefits, and is generally very well tolerated.* And did we mention: Hello, protein. So should men take collagen specifically? Well, if you're a man and want to take it: By all means! 

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.  

I think we can all move past the stereotype that men don't care about their appearance and skin as they age. Collagen supplements can support the skin in a variety of ways, from firmness to hydration.*

While this is a newer area of study for collagen supplements, research has found that levels of certain types of collagen are lower in individuals with digestive challenges5.* And much of the gut benefits are due to collagen peptides' specific amino acid makeup.

Collagen is not technically a complete protein—meaning it does not contain all nine of the essential amino acids (it has eight of them)—but it still delivers plenty of amino acids that can contribute to muscle mass, when taken as part of a robust diet.* This is especially true when combined with the right fitness routines.

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.

Anytime you start a new supplement, you should take note of any cautions or side effects. Luckily collagen is a safe and widely tolerated protein. Collagen peptides are safe for consumption, and few side effects, complaints, or cautions are reported, all of which fall into the "benign" bucket.

However, everyone is different, and everyone's body reacts to products in unique ways. This is why some side effects are reported anecdotally.