Should Men Take Collagen? Benefits, Types & How to Choose

At a glance 

+ Collagen supplementation isn't just for women. Men's collagen production declines with age, too
+ Collagen supplementation can support  whole-body health, and men often take it to support joint health, muscle recovery, skin and healthy hair and beard growth
+ The type you take matters. Type I collagen is found everywhere in the body and supports whole-body health. Type II collagen is the best choice for targeted cartilage support.
+ The evidence is impressive. Our collagen randomised controlled clinical trial found that after taking True Collagen for 12 weeks, 100% saw an improvement in skin elasticity and 77% saw less hair breakage*
+ True Collagen by Ancient + Brave is suitable for all genders. Tasteless, flavourless, and clinically proven to perform, it dissolves into hot and cold drinks, making it easy for you to  incorporate into your day.

Collagen is often (mis)represented as a ‘woman’s supplement, ' and we think it’s about time that changed. And it seems so do you.

Thankfully, we are seeing a change, as more men are adding collagen to their supplement stacks. But what are the main benefits of collagen for men's health? And which type of collagen is best for men’s joint support? And just how do you choose the right collagen products for male skin?

Discover everything men need to know about collagen as we explore why collagen is so good for men and help you to find the best collagen ritual to support your wellbeing journey.

Do men actually need collagen? Or is it only for women?

To start, let's clear one thing up. Collagen for men and collagen for women are essentially the same. Both genders experience a decline in collagen production with age, meaning that men can also benefit from the whole-body health benefits of collagen supplementation.

Of course, there are some key differences in our hormonal experiences, meaning women tend to experience a more dramatic decline in collagen during midlife, but the reality is men also have connective tissues, joints, skin, tendons, blood vessels, guts and bones. Men also age over time and come across some of the lifestyle factors which lead to collagen breakdown, including sun exposure, smoking, diet and pollution.

While some brands may choose to market collagen for skin to women and collagen for joints to men, at all Ancient + Brave, all our collagen formulas are universal for all, and we do not offer a dedicated collagen for men.

“Collagen has often been positioned as a beauty supplement, which can mean men overlook it. But in reality, it's the most abundant protein in the body - for both men and women -  playing a fundamental role in everything from joints and connective tissue to skin, gut health and bones,” Jo Woodhurst, Director of Nutrition at Ancient + Brave. 

What are the benefits of collagen for men?

So, why should men consider collagen supplementation? Responsible for giving structural support to our skin, joints, bones and connective tissues, collagen is often associated with joint health and keeping skin firm, but the truth is that collagen’s benefits for men go far beyond that.

Do men need collagen? Yes  - From hair support to joint comfort, collagen is the most abundant protein in the body and offers some supportive whole-body benefits for men. No wonder so many men now take collagen in their 40s, 50s and 60s.

Collagen is often (mis)represented as a ‘woman’s supplement, ' and we think it’s about time that changed. And it seems so do you.

Thankfully, we are seeing a change, as more men are adding collagen to their supplement stacks. But what are the main benefits of collagen for men's health? And which type of collagen is best for men’s joint support? And just how do you choose the right collagen products for male skin?

Discover everything men need to know about collagen as we explore why collagen is so good for men and help you to find the best male collagen ritual to support your wellbeing journey.

Key collagen benefits for men:

+ Plays a key role in healthy hair and beard growth
+ Provides specific amino acids and a source of protein
+ Supports gut comfort by strengthening digestive tissues
+ Strengthens connective tissues and joints, helping you recover with resiliency
+ Encourages firm, hydrated, comfortable skin
+ May supports heart health

Let’s dive into these collagen health benefits for men in more detail.

Muscle building and joint health

If your main health goal is to build your strength, you’ll likely already know that, alongside exercise, protein is key for stimulating muscle tissue. But did you know that collagen supplementation can help you to meet your daily protein intake?

Though not a complete protein, collagen delivers some of the amino acids that contribute to muscle growth. Trials have even shown that those who take 15g of collagen alongside resistance training or exercise gain more muscle mass and strength than those who complete exercise by itself (2,3)

To help make it easy to meet your daily protein needs, we created  Brave Ancestral Protein, our nutrient-rich beef isolate protein powder. Elevated with our signature collagen peptides and an indulgent cacao taste, this harnesses ancestral nourishment to help you reach your daily protein intake goals and makes the most delicious high-protein breakfast pancakes. 

Hair and beard growth

Although hair loss is closely tied to genetics and hormones, losing your hair is still a big deal when and if it happens. Male hair can lose its thickness with age, leading to thinning hair and, for some, hair loss. 

While collagen is not a quick fix for this, ingesting collagen may help to support the conditions needed for healthy male hair growth. That’s because hair is mainly made up of keratin, and collagen provides the amino acids that the body needs to use to make this. 

 However, one area where the research is showing promise is around the hair follicle. Collagen may help support the skin around the follicle, improving hydration and potentially contributing to stronger, healthier hair growth in men.

Hair follicles can also be damaged by free radicals or modern life factors such as stress, air pollutants, smoking, chemicals, poor diet and alcohol. Some studies are now looking into the antioxidant and anti-inflammatory effects of collagen peptide supplementation as another way to combat this (1).

Athletic performance and recovery

Muscles are encased in a connective tissue, and within each muscle, there are distinct extracellular matrix (ECM) structures that provide support and protection for the muscle cells. Stiffer connective tissues make it harder for muscle fibres to contract and work properly, which can lead to weaker muscles, meaning your fitness performance may suffer.

Don’t let knee niggles or stiff joints hold you back in training. Simply speaking, collagen may help your muscles and joints because it is theorised that the peptides send signals to your body to strengthen the supportive tissues around them.

When you combine collagen with exercise, it may help those tissues rebuild and organise better, making them stronger, more resilient and better able to handle weight.

Collagen supplementation may also provide post-exercise recovery support. A 2021 systematic review concluded that around 5–15g collagen peptides per day appears to be beneficial in improving joint functionality and reducing joint discomfort (3). Other studies have demonstrated that collagen may help reduce knee discomfort in athletes (4).

Gut health

It’s not just male muscles and joints that can feel the benefits of collagen’s protein power. Collagen’s amino acids may also support gut comfort and regularity by supporting connective tissues in the digestive tract and acting as fuel for the intestinal cells.

Cardiovascular health

Collagen supplementation is even being explored and researched as a way to improve aspects of heart health and potentially reduce heart attack risk. Studies have found that collagen supplementation improved a marker of blood vessel stiffness for those with an elevated LDL to HDL cholesterol ratio (5).

Collagen benefits for male muscle building

If your main health goal is to build your strength, you’ll likely already know that, alongside exercise, protein is key for stimulating muscle tissue. But did you know that collagen supplementation can help you to meet your daily protein intake?

Though not a complete protein, collagen delivers some of the amino acids that contribute to muscle growth. Trials have even shown that those who take 15g of collagen alongside resistance training or exercise gain more muscle mass and strength than those who complete exercise by itself (2,3)

Skin health 

And then there’s the skin. The body’s largest organ, skin, is composed of layers. Oral collagen supplementation aims to reach the middle -the dermis- restoring collagen synthesis from within.

With more collagen, male skin may benefit from increased smoothness, hydration, elasticity and barrier support, making shaving and daily skin grooming an altogether more comfortable experience. 

What to consider when choosing a collagen for men

Collagen Source: Collagen is typically animal-derived, but it can be bovine (from beef) or marine (from fish). Both offer similar benefits; the best one for you will depend on your dietary preferences. Vegan alternatives to collagen are also available. If you’re unsure which to choose, you may find our guide to the differences between marine, bovine and vegan collagen helpful.

Collagen Molecular Size: If it is important to you that the collagen dissolves well in liquid and is well absorbed by the body, size matters. The Type I collagen molecule is too large to be absorbed, and so it needs to be broken down into smaller chains called peptides. 

That’s why our Type I collagen ritual only uses hydrolysed collagen peptides with a molecular weight of 5000 daltons. This ensures that our collagen can be effectively used by the body and that it dissolves well in both hot and cold drinks.

Collagen Taste: Would you prefer a tasteless, odourless collagen? You’ll be pleased to know that Ancient + Brave collagens are all neutral-tasting, making them easy to add to food or drink.

Scientific Evidence: Lastly, when choosing a collagen for men, it is essential to look for proof over promises. To support you in choosing collagen with confidence, we’ve had our True Collagen and Wild Collagen rigorously researched and tested, and you can dive into the results of these clinical collagen tests here.

Choosing the best collagen for you

Collagen Type: There are 28 different types of collagen, with Type I and Type II being two of the most effective forms used in supplementation.

Type I collagen provides structural support and is the best collagen for men wanting to support their skin, hair and whole-body health. This is the form that we use in the majority of our collagen rituals, including True Collagen, Wild Collagen and Brave Ancestral Protein.  

If you’re looking for collagen for men to support movement, joints and recovery, Type II collagen is the best choice. This is the form of collagen that we use in Noble Collagen, our daily collagen capsule crafted to promote healthy, mobile joints.

To help you find your perfect ritual, we’ve created this helpful collagen comparison table.

Is it safe for men to take collagen supplements?

Just as with women, the male body naturally produces collagen, making collagen a safe, food-based supplement for men to take. 

The recommended daily serving size is 5-10g, but you don't need to be too precise with your measurements; your body will naturally use what it needs where it needs it. You can even pair Nobel Collagen with True or Wild Collagen, optimising support for joints, skin and overall wellbeing. Just be mindful not to exceed the recommended daily dose.

Collagen is safe to stack with your other rituals, too. Adding it to protein powder and creatine is a great way to support performance, strength and muscle growth. You can also mix collagen with gut care supplements, like True Biome, to strengthen gut resilience from within.

Collagen Source: Collagen is typically animal-derived, but it can be bovine (from beef) or marine (from fish). Both offer similar benefits; the best one for you will depend on your dietary preferences. Vegan alternatives to collagen are also available. If you’re unsure which to choose, you may find our guide to the differences between marine, bovine and vegan collagen helpful.

Collagen Molecular Size: If it is important to you that the collagen dissolves well in liquid and is well absorbed by the body, size matters. The Type I collagen molecule is too large to be absorbed,and so it needs to be broken down into smaller chains called peptides. 

That’s why our Type I collagen ritual only uses hydrolysed collagen peptides with a molecular weight of 5000 daltons. This ensures that our collagen can be effectively used by the body and that it dissolves well in both hot and cold drinks.

Collagen Taste: Would you prefer a tasteless, odourless collagen? You’ll be pleased to know that Ancient + Brave collagens are all neutral-tasting, making them easy to add to food or drink.

Scientific Evidence: Lastly, when choosing a collagen for men, it is essential to look for proof over promises. To support you in choosing collagen with confidence, we’ve had our True Collagen and Wild Collagen rigorously researched and tested, and you can dive into the results of these clinical collagen tests here.

Final thoughts 

Not only is there something inherently a bit ‘icky’ about claiming that such a ubiquitous supplement is only really relevant for women, because after all, many men also care about their skin and ageing too, but the nutrition and bioactives found in functional foods are rarely binary. 

Are you looking for a collagen for men to support your wellbeing or recovery goals? Shop our entire collagen collection here, or for more help finding the best collagen for you, use our collagen finder tips. Alternatively, you can reach out to our friendly UK customer care team and personalise your ritual with our health goals quiz.