Many foods are rich in collagen! Main image courtesy of nanai.world
What if we told you that the so-called Fountain of Youth might not be hidden in some mythical spring in a far-away land, but rather sitting quietly on the supplement shelf at your local grocery store, pharmacy or even a few clicks away? Collagen has been hiding in plain sight for years, branded as a “beauty supplement” and marketed mostly to women. But here’s the truth: this powerhouse protein isn’t just about smooth skin and shiny hair—it’s about strength, recovery, vitality, and longevity.
From building lean muscle and protecting your joints, to supporting testosterone levels and keeping hair (and beard) thick, and healthy, collagen is quietly becoming one of the most versatile supplements a man can add to his arsenal. In this article, we’ll break down what collagen is, how it works, and why it might just be the missing link between you and your prime.
What is it?
Collagen is the major constituent of connective and conjunctive tissues in the body, and is the most abundant protein in the human body. Twenty-eight different types of collagen have been found, and each is unique in its distribution, structure, and function throughout the body.
In laymen's terms, without it, we may as well be puddles of pink goo as it provides structure to the body, specifically to the bones, skin and tendons, cartilage and much more.
Your body creates collagen on its own, but produces less collagen as you age. In aging skin, there is less elasticity and a decrease in thickness with the reduction in collagen synthesis, which causes weakening of the skin. This makes it difficult to retain moisture and in turn, results in those unwanted wrinkles, as well as other symptoms such as arthritis, and joint stiffness.
There is good news, however! Multiple studies have shown that collagen supplementation not only reduces these symptoms, but also has a slew of other beneficial effects on our bodies when taken regularly.
Why should men care?
For decades, the common notion was that collagen simply aided in aesthetic purposes such as healthier looking hair, and nails. Combine this with the fact that it has been marketed to a largely female audience for its anti-aging properties, and voilà! men are completely misinformed about how supplementing collagen into their diets may be extremely beneficial to their interests as well.
While both men and women need collagen to maintain the youthful look and a strong internal structure, let’s focus on a few compelling benefits that may be overlooked by most men, as companies have failed to market to the full scope of their potential audience.
- Hair loss
Collagen may improve hair structure by strengthening its structure in the same way as it enhances the formation of skin. Because the protective casing around the hair root (hair follicle) resides in your skin, it makes sense that if the skin itself is healthier and stronger, hair follicles are better supported. In fact, collagen users often report that their hair is stronger, longer, and thicker. And yes, this goes for beard growth as well! Many cosmeticians and barbers are turning to collagen treatment to assist in their customers efforts to grow a full beard, free of patches.
It’s also thought that collagen may help reduce the appearance of grey hair by supporting the healthy structure of the hair follicle where pigment is produced. Another benefit is that it can improve split ends and breakage, because with continued use of collagen, the hair can become more nourished and resilient.
- Increased testosterone
While there is limited research in this area still, one study has shown some very promising results. Research done at USC has shown that human collagen can help to grow human Leydig cells in a lab. Leydig cells are the cells in the testes that produce testosterone. This finding means collagen might provide the right environment for these cells to work well. However, this is early research.
- Increased muscle mass and recovery
Collagen peptides provide a unique amino acid profile rich in glycine, proline, and hydroxyproline — three key compounds involved in rebuilding muscle tissue. These amino acids help repair microtears caused by resistance training and support faster post-workout recovery. There are numerous pieces of research that support this. One such study (Zdzieblik et al., 2015) found that men who supplemented with 15 grams of collagen peptides during strength training gained significantly more muscle mass and strength than those who didn’t.
Collagen also plays a significant role in reducing muscle soreness and inflammation post-exercise. Intense physical activity causes the breakdown of muscle proteins and the release of pro-inflammatory molecules, leading to delayed onset muscle soreness (DOMS). Collagen has been shown to have anti-inflammatory properties, helping to mitigate this response. Studies suggest that collagen supplementation can reduce markers of inflammation and oxidative stress, thereby alleviating muscle soreness and accelerating recovery. This is particularly beneficial for athletes and fitness enthusiasts who engage in regular high-intensity workouts, as it allows them to return to training sooner and with less discomfort.
Still not convinced about whether collagen is good for men?
- Helps manage weight
One study of 74 adults aged 50+ who took 15g of collagen peptides, concluded that daily collagen peptide supplementation led to a significant reduction of body fat mass (measured by DEXA scan) in older adults compared to a placebo. Participants made no changes to their exercises or diet, besides the supplement.
But wait, there’s more!
In another trial of 64 overweight adults, over a 12 week randomized period, also had a similar outcome, as collagen consumption was associated with increased fat-free mass. With the collagen group having an average loss of 6.6 lbs (3.0 kg), and the control group with an average loss of 3.3 lbs (1.5 kg), it’s hard to deny the potential weight loss that could coincide with an extra 20 grams of collagen per day. It’s important to note that the participants ate the same amount of calories per day and they experienced a host of other benefits such as a significant decrease in waist circumference and BMI, improved fatty liver scores and a better appetite control and increased feelings of fullness.
How can a man get more collagen in his diet?
According to the Cleveland Clinic, there are certain foods that are rich in the necessary vitamins and minerals required in the production of collagen.
These foods are as follows:
- Bone broth
Bone broth is one of the most collagen rich and efficient ways to supply your body with the components it needs to experience benefits. Bone broth draws collagen out of beef, chicken or fish bones, leaving a flavorful liquid that you can drink straight up or use in other dishes.You can buy bone broth at your local supermarket or you can even make it at home to ensure there are no added preservatives or additives. Most bone broth recipes require that one slowly simmers bones in water for one or two days. One study of different preparations of bone broth showed collagen amounts ranging from 17.9% to 20.4%.
- Protein-rich foods
When your body makes collagen it uses amino acids—nutrients you get from eating protein-rich foods. Some foods that are packed pull of protein (and collagen) are:
- Beef
- Chicken
- Fish
- Beans
- Eggs
- Dairy products
Foods rich in vitamin C
The recipe for making collagen also calls for a good amount of vitamin C. You can find vitamin C in the following foods:
- Citrus fruits (oranges, grapefruits)
- Red and green peppers
- Tomatoes
- Dark leafy green vegetables (Broccoli, kale, brussel sprouts)
Should you supplement?
If you would like to start a collagen supplement, you should first consult with your doctor. According to Dr. Bradley, a practicing doctor at the Cleveland clinic, “If you’re eating a healthy diet and feeding your body all the nutrients it needs to make collagen, you probably don’t need a supplement.”
What are some common collagen supplements?
- Hydrolyzed Collagen (Collagen Peptides) – Most bioavailable, broken down into small peptides.
- Undenatured Type II Collagen (UC-II) – Ideal for joint health.
- Marine Collagen – Sourced from fish; high in Type I collagen.
- Bovine Collagen – From cows; usually a mix of Type I and III.
- Chicken Collagen – High in Type II; great for joints.
What happens when you combine 5 collagen peptides into one product? You get Dr. Emil’s, top-rated collagen supplement that has been rated as Amazon’s number 1 selling collagen supplement. This formula is an extremely effective blend of 100% grass-fed beef, chicken, eggshell, and marine collagen sources, including collagen I, II, III, V & X for maximum benefits. Each capsule is loaded with bone & joint health, hair & skin growth, anti-aging support, and gut and digestion aid. Why settle for one type of collagen, when you can have all 5 at your fingertips in an easy to swallow capsule.
The real secret to aging like a man
At the end of the day, collagen isn’t just another supplement trend—it’s a fundamental building block your body depends on to stay strong, resilient, and youthful. From supporting muscle growth and joint flexibility to fueling hair growth, and even testosterone production, collagen is one of the most underrated tools in a man’s health arsenal.
While you can (and should) get collagen through whole foods such as bone broth, lean meats, and vitamin C-rich products, supplementing can help bridge the gap—especially after 40 when natural production starts to slow. Think of it as maintenance for your body’s foundation.
So whether you’re chasing better workouts, a thicker beard, or simply want to feel your best as you age, collagen might just be the quiet powerhouse you’ve been overlooking.
