So, most people probably didn't think that Gelatin was actually going to be good for us, conventional wisdom tends to just think of it as a "junk" food. However, it's generally the things it's used in that aren't great, rather than the ingredient itself. As it happens, it could actually be quite good for us, particularly when it comes to joint health. And if you've heard all of the fuss about collagen, then you should be aware, that is exactly what gelatin is, collagen.
What is Gelatin Exactly?
Gelatin is a protein product made by cooking collagen, which is found in the skin, bones, tendons, and ligaments of animals. It is colorless, flavorless, and dissolves in warm water, forming a jelly-like texture when cooled. Gelatin is commonly used as a gelling agent in food production and can be consumed as bone broth or in supplement form.
Gelatin's Protein Content
Gelatin is composed of approximately 98-99% protein, making it a highly concentrated source of this essential macronutrient. The remaining 1-2% consists of water and small amounts of vitamins and minerals. [1] The amino acid composition of gelatin varies depending on the type of animal tissue used and the preparation method. However, it is worth noting that gelatin is an incomplete protein as it lacks the essential amino acid tryptophan. Nonetheless, this is not a concern as gelatin is not typically consumed as the sole source of protein.
Gelatin and Joint Health
Research has shown that gelatin can have a positive impact on joint health. Studies conducted on individuals with osteoarthritis have demonstrated positive responses to gelatin supplementation. In one study, participants who consumed gelatin reported a significant reduction in joint pain and stiffness compared to those given a placebo. [2] Another study involving athletes found that gelatin supplementation led to a reduction in joint pain during both rest and physical activity. [3]
The exact mechanisms by which gelatin improves joint health are not fully understood. However, it is believed that the amino acids present in gelatin, such as glycine and proline, play a role in promoting collagen synthesis and reducing inflammation in the joints. These amino acids are essential for maintaining the structural integrity of connective tissues, including tendons and ligaments. [4]
The Anti-Inflammatory Effects of Gelatin
Inflammation plays a significant role in joint pain and stiffness. Gelatin has been found to possess anti-inflammatory properties, which can help reduce inflammation in the joints. Studies have shown that gelatin peptides can suppress pro-inflammatory cytokines, [5] such as interleukin-6 (IL-6) and nitric oxide (NO), in immune cells, which cause inflammation. These findings suggest that gelatin may help alleviate joint inflammation and related symptoms. Although there are definitely better natural anti inflammatories available.
Gelatin For Collagen Synthesis and Repair
Collagen synthesis is crucial for maintaining the structural integrity of joints. Gelatin supplementation has been found to increase collagen synthesis in various tissues, including tendons and ligaments. A study conducted on ligaments showed that treating them with serum from individuals who had consumed gelatin resulted in increased collagen content and improved stiffness. [6] Additionally, gelatin supplementation before exercise has been shown to enhance collagen synthesis, indicating its potential role in joint repair and regeneration.
How Much Gelatin Should I Take For Joints?
The optimal dosage of gelatin for joint health is still under investigation. However, most studies have used doses ranging from 5 to 15 grams per day. Gelatin is generally considered safe for consumption, with no major side effects reported.
Collagen derived from gelatin
Collagen hydrolysate, derived from gelatin, has been widely used in pharmaceuticals and food products. It is considered safe for consumption by regulatory agencies. One of the main components of collagen hydrolysate is hydroxyproline, which plays a crucial role in cartilage metabolism. Clinical studies have indicated that the ingestion of collagen hydrolysate can reduce pain in patients with osteoarthritis of the knee or hip, and increase the concentration of hydroxyproline in the blood. [7]
One intriguing aspect of collagen hydrolysate is its preferential accumulation in cartilage compared to other forms of collagen, meaning that collagen from gelatin could be more effective than other types. Studies have shown that gelatin hydrolysate is more readily taken up by cartilage than proline [8]. This preferential absorbtion suggests that collagen hydrolysate may have a beneficial effect on cartilage metabolism.
Exploring the Role of Gelatin in Osteoporosis Joint Issues
Collagen also plays a critical role in bone structure and strength. As a result studies have investigated the potential impact of collagen hydrolysate on bone metabolism in individuals with osteoporosis. In a study comparing the effects of calcitonin alone versus calcitonin combined with a collagen hydrolysate-rich diet, the combination of calcitonin and collagen hydrolysate resulted in a greater reduction of bone collagen breakdown. [9]
Other Benefits of Gelatin
Gelatin and Skin Aging
In addition to its potential benefits for joint health, gelatin has also been studied for its effects on skin aging. Collagen, the main component of gelatin, is a crucial protein that provides structure and elasticity to the skin. As we age, the production of collagen decreases, leading to the development of wrinkles and sagging skin. Gelatin supplementation has been shown to increase collagen density in the skin and improve skin moisture levels. These effects may contribute to a more youthful appearance and smoother skin texture. [10]
Gelatin and Brain Function
Gelatin's high glycine content has been linked to improvements in brain function and mental health. Glycine is an amino acid that acts as a neurotransmitter and has been found to enhance memory and attention. Studies have also suggested that glycine supplementation may have positive effects on certain mental health conditions, such as schizophrenia and obsessive-compulsive disorder. While more research is needed to fully understand the mechanisms involved, these findings highlight the potential cognitive benefits of gelatin consumption. [11]
Gelatin and Weight Loss
For individuals looking to lose weight, gelatin may be a helpful addition to their diet. Gelatin is low in calories and contains minimal amounts of fat and carbohydrates. In one study, participants who consumed gelatin reported feeling more full and satisfied, potentially reducing their overall calorie intake. Additionally, gelatin has been found to increase the release of hormones that help regulate appetite, further supporting its potential role in weight management. [12]
Gelatin and Gut Health
Emerging research suggests that gelatin may have positive effects on gut health. The bioactive peptides derived from gelatin have been shown to possess anti-inflammatory properties and regulate the composition of gut microbiota. Inflammatory bowel diseases, such as ulcerative colitis and Crohn's disease, are characterized by chronic inflammation in the digestive tract. [13] Gelatin supplementation has been found to alleviate symptoms of colitis, including weight loss, bloody stools, and inflammatory tissue damage. Furthermore, gelatin has been shown to modulate the abundance of beneficial gut bacteria, such as Akkermansia and Bifidobacterium, which play a crucial role in maintaining gut health and immune function. [14]
References
1 - https://pubmed.ncbi.nlm.nih.gov/25884286/
2 - https://pubmed.ncbi.nlm.nih.gov/9680869/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5183725/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9460309/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9003490/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/
7 - https://pubmed.ncbi.nlm.nih.gov/18416885/
8 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6891674/
9 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793325/
10 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8309321/
11 - https://pubmed.ncbi.nlm.nih.gov/29037893/
12 - https://pubmed.ncbi.nlm.nih.gov/19864402/
13 - https://pubmed.ncbi.nlm.nih.gov/35956854/
14 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4908950/
