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Collagen is the body’s most abundant protein and is a critical component of connective tissue, tendons, ligaments, skin and bones. When most people hear the word “collagen,” they often think of skin, wrinkles and female beauty. But the truth is that collagen is just as important for men , especially when it comes to muscle mass, joint health, mobility and recovery .
In this article, we go over why collagen is relevant for men, how the body uses collagen from supplements, and what benefits a daily intake can provide over time.
Collagen is a structural protein that acts as the body's "glue," holding muscles, tendons, ligaments, cartilage, and bones together. In men, collagen has several important functions:
Connective tissue and tendons: Collagen provides strength and elasticity to tendons and ligaments, which is crucial for strength and athletic performance.
Joints: Type 2 collagen is the main component of cartilage that protects joints during stress.
Muscles: Although muscles are composed of actin and myosin, collagen is required for attachments to tendons and the skeleton , which affects strength and power development.
Bone structure: Type 1 collagen in bones provides flexibility and resistance to fractures.
Research shows that the body's own collagen production begins to decline after the age of 25–30, which can affect muscle strength, joint health, and recovery in men.
When men consume hydrolyzed collagen , the protein is broken down in the stomach and small intestine into amino acids and short peptides , with glycine, proline, and hydroxyproline being the most characteristic. These building blocks are absorbed into the bloodstream and transported to tissues that need repair or strengthening, such as muscles, joints, and tendons.
Important to understand: the body does not absorb collagen as ready-made type 1, 2 or 3 proteins . All types are synthesized from the same amino acids depending on the needs of the tissue. This means that even if the supplement is marketed as “type 1 collagen,” the body can use it for cartilage, tendons or muscle attachments where it is most needed.
Men generally have higher muscle mass than women and often do more strength training or explosive exercise that puts stress on tendons and ligaments. Collagen indirectly contributes to muscle performance and growth in several ways:
Improves tendon strength: Collagen strengthens tendons that attach muscles to bones, providing stability and increased power transfer during exercise.
Supports muscle growth: The amino acids in collagen contribute to protein synthesis and recovery after strength training. For example, glycine and proline are important for the production of creatine in the body, which increases energy supply during explosive training.
Reduces risk of injury: Strong tendons and ligaments reduce the risk of overuse injuries and sprains.
Improves recovery: Collagen peptides can reduce joint and tendon discomfort after exercise, allowing for higher training volume and better progression over time.
Several studies show that men who combine strength training with a daily intake of 10–15 g of hydrolyzed collagen experience improved muscle strength, reduced joint pain, and increased functional capacity.
Joints are subjected to daily stress, especially in men who exercise heavily or are active in sports. Collagen, especially type 2, is the main component of cartilage and helps maintain joint flexibility and shock absorption .
The benefits include:
Reduced joint pain: Especially at age 40+, when cartilage begins to degenerate.
Increased mobility: Maintained articular cartilage structures provide better flexibility and function in everyday life and training.
Prevention of osteoarthritis: Regular collagen intake can stimulate cartilage cells to produce new collagen, which can slow down degenerative changes.
Connective tissue is the body's framework and is largely made up of collagen. In men, this affects:
Tendons and ligaments: Strong tendons provide higher power development and reduced risk of injury.
Musculoskeletal attachments: Efficient power transmission during exercise.
Tendinopathy and injuries: Daily collagen intake can reduce the risk of tendonitis and overuse injuries.
Research has shown that supplementing with 10g of hydrolyzed collagen daily for 12–24 weeks improves tendon strength and elasticity , which is especially important for men who lift heavy or perform explosive movements.
Men lose collagen with age, which affects:
Skin: Although skincare often focuses on women, collagen is important for men's skin for elasticity and resistance to signs of aging.
Joints: Reduced collagen production makes cartilage thinner, increasing the risk of joint pain and stiffness.
Muscles and tendons: Weaker tendons can affect muscle performance and increase the risk of injury.
Daily supplementation of 10 g of hydrolyzed collagen can counteract these age-related changes , especially when combined with strength training, a protein-rich diet, and vitamin C as a cofactor.
Studies show that 10–15 grams of hydrolyzed collagen per day provides measurable effects on skin, joints and tendons in adult men.
Combine with vitamin C: Necessary for collagen synthesis.
Mix into drink or shake: Easy to take before or after training.
Combine with strength training: Maximize muscle strength and connective tissue health.
Maintained muscle strength: Strong tendons and connective tissue provide better muscle performance.
Improved joint health: Reduced pain, better mobility, long-term protective effect.
Stronger connective tissue: Reduces the risk of overuse injuries and tendonitis.
Support for bone structure: Type 1 collagen contributes to bone strength, especially important during high loads.
Healthier skin: Reduces the skin's age-related loss of elasticity.
Collagen is n't just for women – it's crucial for men who want to maintain:
Muscle mass and strength
Joint health and mobility
Connective tissue and tendon function
Bone strength
Skin elasticity
Daily intake of 10–15 g of hydrolyzed collagen , especially in combination with strength training and vitamin C, provides long-term benefits for muscles, joints and connective tissue. Collagen is therefore a dietary supplement that men should consider early on , not just when age begins to affect the body.
