How to decide if you should take it
Most adults could benefit from collagen supplements regardless of age or gender because they are very well tolerated, have minimal precautions, and offer a host of universal benefits. * And did we mention: Hello, the proteins. So, should men take it specifically? Well, if you’re a man and want to take it: by all means!
Really, the only difference you can find in supplementation is the protein dosage. Let me explain. Collagen is a type of protein (it’s an incomplete protein, but more on that in a second). For healthy adults, you need at least 1 gram of protein per kilogram of body weight per day for the maintenance of muscle mass. From there, the protein requirement increases with activity levels: for very active adults, you should consume 1 to 1.5 grams of protein per kilogram of body weight per day. And collagen supplementation can help you reach your daily protein intake because it can act as a complementary source of amino acids. In fact, a 2019 study found that up to 36% of daily protein could come from collagen peptides while simultaneously meeting daily essential amino acid requirements. *
And because, on average, men weigh more than women (and typically have more connective tissue, where collagen resides), men may need a higher dose of collagen. However, this is neither definitive nor true in all cases; it must be assessed individually.
As mbg director of scientific affairs, Ashley Jordan Ferira, Ph.D., RDN, explains, “Each supplementation ritual needs to be individualized, but some supplements are unfairly labeled as only applicable to women or men. . This is unfortunate because nutrition and bioactives are rarely binary. Saying collagen is only for women is like saying calcium is only for women. In reality, men have connective tissues (skin, bones, joints, muscles, tendons, vessels, etc.) for which collagen is literally essential, just like men. bones and need calcium. “*