Can men take collagen supplements?

Collagen is mainly associated with cosmetics and ‘beauty’ supplements, but this is a common misconception – it is the fundamental primary structural protein in joints, tendons and muscles, which works even harder in active men than is widely believed.
Every workout at the gym, every kilometre run, every match on the football pitch or any intense physical activity causes significant mechanical strain on the musculoskeletal system. Find out how the physiology of the male body affects the degeneration of connective tissue, and why focused supplementation with collagen peptides is becoming the key to regeneration and well-being for every active man.

A quick summary:

• Collagen works independently of gender, but men exhaust its reserves in their joints more quickly due to physical strain.
• Clinical studies confirm that regular intake of hydrolysed collagen peptides supports the knees and cartilage regeneration.
• Men’s thicker skin ages later, but more rapidly. Collagen, combined with zinc, helps maintain hair density and reduces deep wrinkles.
• Collagen shots for men enriched with vitamin C, magnesium, zinc and silicon provide the best results.

Can men take collagen?

Yes, men can, and in fact should, take collagen supplements. It works just as well for both sexes, as the basic biological mechanism responsible for the absorption of amino acids and tissue repair is identical in both men and women. Oral collagen peptides are rapidly absorbed in the small intestine, from where they are carried by the blood directly to where they are most needed – the skin and joints. Once there, they stimulate the cells (fibroblasts and chondrocytes) to produce their own collagen and hyaluronic acid.

The effectiveness of this mechanism in men has been confirmed by scientific studies. These include both trials conducted on young, physically active adults suffering from knee pain and clinical trials examining the effect of collagen on muscle strength and mass in older men.

What are the benefits of collagen for men?

The best-documented and most clinically researched benefits of collagen for men concern its role in supporting healthy joint function and the regeneration of the musculoskeletal system – in other words, exactly those areas that are crucial for an active lifestyle.

Collagen peptides taken orally accumulate directly in the cartilage tissue, stimulating the cells (chondrocytes) to produce their own type II collagen and proteoglycans, which protects the joints from damage.

Clinical evidence clearly confirms that regular collagen supplementation significantly reduces pain among active men:

• Reducing knee pain in active people: In a 12-week randomised trial involving 180 young, physically active individuals (including men) suffering from post-exercise knee pain, daily intake of 5 g of specific collagen peptides (3 kDa) delivered excellent results. The group taking collagen experienced a statistically significant, considerably greater reduction in knee pain during exercise compared with the placebo group.
• Support for athletes: In a 24-week study involving 147 university athletes (including 72 men), daily supplementation with 10 g of collagen hydrolysate led to a noticeable reduction in joint pain both at rest and whilst walking, standing or lifting objects.

As well as protecting the joints, collagen plays a revolutionary role in regeneration, building strength and improving men’s body structure. A groundbreaking clinical trial (Zdzieblik et al., 2015) assessed the effect of a 12-week resistance training programme combined with daily supplementation of 15 g of collagen peptides in 53 men with sarcopenia (loss of muscle mass).

Men, who supplement the collagen for men showed spectacular results compared to the placebo group:

• +4.2 kg increase in lean muscle mass (compared with +2.9 kg in the placebo group),
• +16.5 Nm increase in knee extensor strength (compared with +7.3 Nm in the placebo group),
• -5.4 kg reduction in body fat (compared with -3.5 kg in the placebo group).
  

From a biological point of view, this wide-ranging effect comes from collagen’s unique amino acid profile, which provides massive amounts of glycine and arginine. These two amino acids are key substrates for creatine synthesis in the human body, which directly translates into muscle strength and the rate of post-workout fibre recovery. Additionally, collagen peptides stimulate microcirculation, improving the transport of nutrients directly to regenerating tissues.

Collagen for the joints for men physically active

Type II collagen directly supports the regeneration of joint cartilage, and this is extremely important when the joints are exposed to stress during strength training, running, team sports or heavy physical labour. Our joint cartilage is constantly exposed to intense pressure and strain. It consists mainly of collagen fibres, which form a stable framework for water molecules and proteoglycans. During very intense lifestyles, joints can degenerate much faster than the body can keep up with rebuilding them, which disrupts the natural balance of connective tissue.

What does scientific research say?
The beneficial effects of targeted supplementation on the male musculoskeletal system are supported by strong scientific evidence. In a randomised, double-blind, placebo-controlled trial (Zdzieblik et al., 2017) involving 139 physically active individuals suffering from exercise-induced functional knee pain, daily supplementation with 5 g of specific collagen peptides (BCP) for 12 weeks resulted in a statistically significant improvement compared with the placebo group.

Collagen for men’s hair

Oral collagen supplementation provides the body with unique amino acids (glycine, proline and hydroxyproline), which are the main building materials for the synthesis of keratin – the primary structural protein of hair.

The effect of regular intake of hydrolysed collagen on the condition of the scalp and hair has been conclusively confirmed in clinical trials (Reilly et al., 2024). Daily use of a liquid collagen preparation for 12 weeks delivered spectacular results:

• An increase in total hair count by an average of 27.6% compared with placebo,
• An improvement in hair density and thickness by 31.9% as assessed by experts,
• A reduction in scalp flakiness and dryness by 11.0%.
  

Zinc, which acts synergistically, plays a key role in men’s hair care. It is widely recognised, and confirmed by a health claim, that zinc helps maintain the healthy condition of hair, skin and nails. Zinc is an essential cofactor involved in the biosynthesis and proper cross-linking of newly formed collagen fibres.

Collagen and post-workout recovery

Intense training places a heavy strain on our muscles, tendons and ligaments, causing microscopic damage to them. To help the body return to full strength more quickly, it is worth using modern formulations after exercise that combine collagen for men’s joints with essential minerals.

Among these, magnesium plays a key role, as it:

• supports the proper functioning of muscles, including the heart muscle,
• contributes to normal energy metabolism,
• plays a part in normal protein synthesis,
• helps maintain healthy bones and teeth,
• reduces feelings of tiredness and fatigue after exertion.

In turn, easily absorbable, hydrolysed collagen provides high amounts of two amino acids: glycine and arginine. Our body uses them to produce creatine. This enables muscle cells to rebuild their energy (known as ATP molecules) much more quickly, giving us more strength during exercise and significantly reducing the time needed to recover after a demanding workout.

How to choose the best collagen for men?

When choosing the best collagen for men, look for products with a comprehensive and synergistic composition. There are many different forms available on the market, but for supplementation to be effective, the formula should contain:

1. A hydrolysed form of collagen peptides (e.g. 12,000 mg): This guarantees a sufficient amount of building block amino acids for joints and muscles. An intact collagen molecule is too large to be absorbed in the gut. Choose only collagen peptides with a low molecular weight (2,000–3,000 Da).
2. Vitamin and mineral complex:
   1. Vitamin C: Essential for proper collagen synthesis.
   2. Magnesium: Supports muscle function and reduces fatigue.
   3. Zinc: Protects cells and supports healthy hair and skin.
   4. Silicon (orthosilicic acid): In vitro studies (Reffitt et al., 2003) show that orthosilicic acid stimulates the synthesis of type 1 collagen in bone cells, whilst data from the Framingham cohort study link higher silicon intake with better bone density in men.
      
3. Safety certificates (e.g. WADA): A guarantee that the product contains no substances banned in sport.
4. Liquid form: In terms of convenience and speed of absorption, collagen shots for men in liquid form work best.
   

Modern recovery shots, such as Collagen Sport, are the market leader in meeting these criteria. It provides as much as 12,000 mg of hydrolysed collagen peptides in a single serving, enriched with magnesium, zinc, silicon and vitamin C. Furthermore, the product is TruShield Certified (tested for 489 substances banned by WADA), making it a safe and uncompromising choice for any man who trains.

Collagen shots for men – how to use them?

By choosing collagen shots for men, you’re getting a form with the highest bioavailability, which means you don’t have to swallow a bunch of capsules every day. To achieve the best results, follow these guidelines: