7 Collagen Benefits for Men
Do Men Really Need Collagen?
Absolutely. Collagen is often marketed as a “women’s supplement” because of its connection to skin health and anti-aging, but the truth is that men rely on collagen just as much—if not more. Collagen is the most abundant protein in the human body, making up about 30% of total protein content, and it plays a vital role in skin, hair, muscles, joints, and even cardiovascular and digestive health.
As men age, natural collagen production begins to decline—usually starting in the mid-to-late 20s. This gradual drop becomes more noticeable in the 30s and 40s, and it can show up in different ways: receding hairlines, slower recovery after workouts, joint stiffness, weaker muscles, and visible changes to the skin. Adding more collagen through diet or supplementation can help slow down these effects and keep the body strong and resilient.
Below, we explore the top seven ways collagen supports men’s health.
1. Collagen and Hair: May Help Combat Male Pattern Baldness
For many men, one of the first visible signs of aging is hair loss. Male pattern baldness often begins with thinning at the temples or a receding hairline and can progress gradually through the years. While genetics are a major factor, collagen also plays an important role.
Collagen makes up a significant portion of the dermis—the layer of skin where hair follicles are anchored. When collagen levels decrease, the skin becomes thinner and weaker, reducing its ability to hold hair in place. This can accelerate shedding and thinning. By maintaining healthy dermal structure, collagen helps create a stronger foundation for hair growth.
Collagen also contributes indirectly by supplying amino acids needed for keratin production—the primary protein that makes up hair strands. When you consume collagen, your body breaks it down into amino acids, some of which are used to rebuild collagen in the skin, while others are directed toward keratin production. In other words, collagen supplementation provides the raw materials your body needs to support both healthy skin and strong, resilient hair.
It’s important to note that collagen for hair health tends to work best when consumed orally, rather than applied topically. Supplements or collagen-rich foods allow the body to distribute the nutrients where they are needed most.
2. Collagen and Muscle: May Help Preserve Strength and Mass
Muscle loss is one of the most frustrating effects of aging for men. Around the age of 40, muscle mass begins to decline by roughly 1% per year, a process known as sarcopenia. This can lead to reduced strength, slower metabolism, and greater risk of injury.
Collagen helps because it is not only a component of muscles themselves but also of the connective tissues that support them—such as tendons, ligaments, and even the blood vessels that supply nutrients to muscle fibers. Roughly 1–10% of muscle tissue is made of collagen, and without it, the structural integrity of muscles begins to weaken.
Studies have suggested that men who supplement with collagen while engaging in resistance training may see improvements in both muscle mass and strength compared to exercise alone. Collagen doesn’t replace protein powders like whey or casein for muscle building, but it works alongside them by supporting the structural framework that muscles depend on.
For men looking to stay active, whether in the gym or just in daily life, collagen may provide an extra tool to maintain strength and performance well into later decades.
3. Collagen and Joints: May Support Mobility and Flexibility
Joint health is just as important as muscle health, especially for athletes and active men. Collagen is a primary component of cartilage, the cushioning tissue between bones. When collagen levels decline, cartilage begins to wear down, which can lead to stiffness, discomfort, or even osteoarthritis.
Several clinical studies have linked collagen supplementation to reduced joint pain and improved joint function. For men who put a lot of stress on their joints—through sports, weightlifting, or even physically demanding jobs—collagen can help maintain the resilience of ligaments and tendons while reducing recovery-related soreness.
Strong joints not only keep you moving but also act as a defense against injuries that can sideline you from the activities you enjoy.
4. Collagen and Recovery: May Shorten Downtime After Injury
No man likes being sidelined by an injury. Whether it’s a pulled muscle, a strained tendon, or post-surgical healing, recovery requires the body to rebuild damaged tissue. That rebuilding process relies heavily on collagen.
When connective tissue is injured, the body must replace the damaged fibers with new collagen. By ensuring an abundant supply of collagen and amino acids, you give your body the resources it needs to repair tissue faster and more effectively.
Even outside of injury, collagen can support recovery after tough workouts by replenishing protein stores and helping muscles, tendons, and ligaments repair from micro-tears caused by exercise. This may allow men to get back into training more quickly, with less lingering soreness.
5. Collagen and the Heart: May Support Cardiovascular Health
Heart disease remains the number one cause of death among men, and collagen may play an unexpected role in supporting heart health.
Collagen provides structure to arteries, which are responsible for carrying blood from the heart to the rest of the body. When collagen levels are too low, arteries can become weaker, less flexible, and more prone to damage. This stiffness contributes to higher blood pressure and greater strain on the cardiovascular system.
In one study, participants with atherosclerosis who supplemented with collagen for six months experienced improvements in arterial structure and an increase in HDL cholesterol (the “good” kind). While more research is needed, the evidence suggests collagen may help protect the cardiovascular system by strengthening blood vessels and improving circulation.
6. Collagen and Digestion: May Benefit Gut Health
Digestive issues like leaky gut, IBS, and inflammation are increasingly common, even among men who otherwise consider themselves healthy. Collagen may offer some support here as well.
The amino acid glycine, found in collagen, plays an important role in maintaining the integrity of the intestinal lining. When this lining becomes weakened or permeable, toxins and undigested food particles can pass into the bloodstream, triggering inflammation and digestive discomfort. Collagen helps strengthen this barrier and supports tissue repair.
Additionally, collagen’s anti-inflammatory properties may help calm irritation in the digestive tract, improving overall gut health. For men looking to optimize energy, metabolism, and nutrient absorption, keeping the gut in good condition is essential—and collagen can be part of that strategy.
7. Collagen and Skin: May Help Maintain a Youthful Appearance
Although men may be less vocal about it than women, skin health is still a major concern. Collagen is one of the key proteins that keeps skin firm, elastic, and resistant to wrinkles. Starting around the age of 20, collagen production begins to decrease by about 1% per year, leading to visible signs of aging such as fine lines, dryness, and sagging.
By supplementing with collagen—or increasing collagen-rich foods in the diet—men may help slow down these changes. Collagen provides the raw materials needed for skin cell regeneration, helping skin stay strong and resilient.
Combined with a healthy lifestyle—hydration, proper diet, regular exercise, stress management, and sun protection—collagen supplementation can contribute to smoother, healthier-looking skin. For men who want to look as energetic and youthful as they feel, collagen may be a valuable addition to daily routines.
FAQs
How much collagen should men take daily?
Research suggests adults can safely take between 2.5 and 15 grams per day. The right amount depends on individual factors like age, diet, and activity level. Always check the label on your supplement for specific dosing.
Is collagen actually good for men?
Yes. From maintaining muscle mass and joint health to improving recovery and even supporting heart and gut function, collagen has a wide range of benefits that directly affect men’s health and quality of life.
Does collagen boost testosterone?
No. Despite common myths, there is no strong scientific evidence showing that collagen increases testosterone. Its benefits are unrelated to hormone levels.