Hydrolyzed collagen peptides benefits are not limited to women. Let's explore the diverse benefits of collagen supplementation tailored to men. Collagen, a vital protein essential for the health of various bodily tissue, including skin, bones, joints, and muscles, becomes increasingly important as we age. Collagen production naturally declines, potentially leading to joint discomfort, reduced skin elasticity, hair loss, diminished muscle mass, and weakened connective tissue [3].

Collagen supplementation, particularly in the form of hydrolyzed collagen peptides, is believed to offer a wide array of advantages for both men and women. We'll discuss how collagen, specifically bovine collagen type I, can address various health goals for men. Additionally, we'll delve into the critical topic of ethical collagen sourcing and what to look for when choosing the right collagen supplement.

BENEFITS OF COLLAGEN FOR MEN

Joint Health: Collagen forms a significant part of cartilage, providing cushioning to joints and maintaining their flexibility and function. Hydrolyzed collagen peptides can help support joint health, reducing risk of joint pain and stiffness.

Muscle Mass: Collagen is rich in amino acids, including glycine, proline, and arginine, essential for muscle repair and growth. Research suggests that collagen supplementation, coupled with resistance training, can contribute to muscle mass development [2].

Bone Health: Collagen is also a structural component of bones. Collagen supplementation may help reduce the risk of osteoporosis in ageing men by supporting bone density and strength [1].

Skin Health: While men typically have thicker skin than women, they often have bigger pores. Collagen plays a role in maintaining skin elasticity—reducing appearances of pores—and hydration. Collagen supplementation can potentially improve overall skin appearance and reduce signs of ageing.

Digestive Health: Collagen, particularly glycine, supports a healthy gut lining and digestive function.

Hair Health: Collagen is essential for maintaining hair strength and vitality. Hydrolyzed collagen peptides contain amino acids like proline and arginine, promoting healthy hair growth. Knowing that many men struggle with hair loss, even as early as their 20s, it's good to know that men may experience improved hair thickness and reduced breakage with collagen supplementation [5].

HOW MUCH SHOULD YOU TAKE? DOSAGE RECOMMENDATION

A common daily dosage range for hydrolyzed collagen peptide supplementation is 10 to 20 grams. It's important to note that while some benefits of collagen supplementation are supported by research, more studies are needed to understand its effects on various aspects of health fully. Collagen supplementation should complement a balanced diet rich in protein, vitamins, and minerals rather than replace it.

Whether you're a man or a woman, the decision to take hydrolyzed collagen peptides should align with your individual health goals. Although collagen peptides do not present health risks, consulting with a healthcare provider before starting any new supplement or changing your diet is always advisable [4].

Specific Considerations for Different Goals:

For Athletes: Regardless of gender, athletes prioritise peak performance, recovery, and injury prevention. Collagen's amino acids support muscle repair, growth, and recovery. Combined with appropriate exercise, collagen supplementation can help build and maintain lean muscle mass, which is crucial for enhancing strength and power. Collagen also aids the health of tendons and ligaments, reducing the risk of injuries common in high-impact or repetitive sports [2].

For Mobility and Flexibility: Mobility and flexibility are essential for athletic performance and injury prevention. Collagen helps maintain joint health by supporting cartilage. Ageing leads to decreased collagen production, resulting in less lubricated and more vulnerable joints. Hydrolyzed collagen peptides provide the necessary building blocks for cartilage health, ensuring smoother joint movement and improved flexibility. Collagen in ligaments and tendons further enhances mobility [1].

For the Ageing Male Population: As men age, collagen production naturally declines, posing various health challenges. Collagen is vital for connective tissue, bone strength, and skin elasticity. Collagen supplementation can promote bone density, joint health, and skin vibrancy, reducing the risk of age-related fractures and discomfort. Supporting skin health can also boost self-confidence [6].

COLLAGEN SOURCING: WHAT TO LOOK FOR?

1. Animal Welfare: Choose collagen from sources that prioritise humane treatment of animals, providing proper living conditions and minimising stress.
2. Sustainability: Opt for collagen derived from practices that minimise environmental impact, ensuring long-term ecosystem health.
3. Transparency: Seek products that transparently disclose sourcing and production methods.
4. No Antibiotics or Hormones: Select collagen from sources that don't use excessive antibiotics or hormones on animals.
5. Third-Party Testing: Look for collagen supplements subjected to third-party testing for quality, purity, and safety.
6. Regulatory Compliance: Ensure that collagen manufacturers adhere to local and international ethical and safety regulations.
7. Certifications: Consider products with credentials like grass-fed, additive-free, sustainable sourcing, and verifying ethical and sustainable practices.

BOTTOM LINE

In conclusion, hydrolyzed collagen peptides offer a wide range of benefits for both athletes and ageing men. They aid muscle development, joint health, and flexibility while addressing skin and hair concerns. While individual needs vary, choosing a premium, ethically sourced product tested in third-party laboratories is essential when selecting a collagen supplement.

REFERENCES

[1] Campos, L. D., Junior, V. D. A. S., Pimentel, J. D., Carregã, G. L. F. and Cazarin, C. B. B. (2023). Collagen supplementation in skin and orthopedic diseases: A review of the literature. Heliyon.

[2] Kirmse, M.; Oertzen-Hagemann, V.; de Marées, M.; Bloch, W.; Platen, P. (2019). Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients, 11, 1154. https://doi.org/10.3390/nu11051154

[3] Kwatra, B. (2020). Collagen supplementation: therapy for the prevention and treatment of osteoporosis and osteoarthritis: a review. WORLD J. Pharm. Pharm. Sci, 9, 589-604.

[4] Paul, C., Leser, S. and Oesser, S. (2019). Significant Amounts of Functional Collagen Peptides Can Be Incorporated in the Diet While Maintaining Indispensable Amino Acid Balance. Nutrients, 11(5), 1079. doi:10.3390/nu11051079

[5] Stephens TJ, Berkowitz S, Marshall T, Kogan S, Raymond I. (2022). A Prospective Six-month Single-blind Study Evaluating Changes in Hair Growth and Quality Using a Nutraceutical Supplement in Men and Women of Diverse Ethnicities. J Clin Aesthet Dermatol, 15(1):21-26.

[6] Zdzieblik, D., Oesser, S., Baumstark, M. W., Gollhofer, A. and König, D. (2015). Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. British Journal of Nutrition, 114(8), 1237-1245.