Americans will spend about $300 million on collagen supplements in 2020, and the global market is expected to grow. It’s easy to understand the appeal of collagen because it’s a key component of the body.
A typical Western diet may not contain collagen, and our bodies lose collagen over time, either from the natural aging process or due to chronic inflammation, stress, nutritional deficiencies, or smoking. There is no blood test to detect collagen levels, but this decrease is associated with loss of elasticity, stiff joints, bowel or digestive problems, and skin wrinkling due to increased recovery time after injury. may become apparent in
The market is saturated with collagen-based products manufactured in a variety of digestible media, ranging from collagen peptides to bone broth proteins.
Recently, however, I’ve noticed an uptick in collagen ‘alternatives’, gelatin, all over social media.
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What is the difference between gelatin and collagen?
Nutritionally, gelatin is equivalent to collagen. A tablespoon of gelatin contains about 6 grams of protein. However, gelatin is not a complete protein and should not be considered a high protein source.
Both gelatin and collagen share the same 19 amino acids. However, they are structurally quite different. Gelatin is basically a denatured and hydrolyzed form of collagen. This is because exposing the triple helical structure of collagen to extreme heat and water results in shorter amino acid chains found in gelatin and bone broth proteins. We often see “collagen peptides” products as well. This means that the collagen is further hydrolyzed by the enzymes used in the manufacturing process.
The digestibility of collagen and gelatin are essentially the same, and both are highly digestible. increase.
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Gelatin is included in more than just Jell-O
Most of us have experienced gelatin as a jelly (which has been around since 1890) as a child or during hospitalization. disassemble the Refrigeration of the mixture then reforms the chains, but incompletely, giving Jell-O its unique semi-solid structure.
Gelatin is also found in marshmallows, candy corn, gummy bears, and jelly beans.It is also commonly used in the preparation of some types of Chinese soup dumplings.
Collagen research focuses on skin elasticity, joint mobility
The quality of research supporting collagen supplementation is a mixed bag. Studies tend to focus on benefits such as improved skin elasticity and hydration, reduced joint pain, and improved joint function. includes a robust randomized control setting, but we are concerned about potential conflicts of interest, as studies tend to be funded by industry that stands to benefit from the research.
Although we did not find any notable studies directly examining the benefits of gelatin, we can attribute the identified benefits of collagen to gelatin, since collagen and gelatin are essentially the same protein.
An important note, however, is that gelatin is preferred over collagen for those suffering from “leaky gut,” a hypothesis for many ailments ranging from fibromyalgia to irritable bowel syndrome to celiac disease. Proponents of this hypothesis argue that a “leaky” intestinal wall that does not have enough collagen or gelatin “glue” is more permeable to toxins and bacteria. It claims to have sex.
However, the lining of our gastrointestinal tract (GI tract) is actually meant to be semi-permeable so that it can absorb the water and other nutrients we eat. does not need to be “plugged” with gelatin. However, chronic inflammation and some autoimmune diseases can cause erosions in the gut wall, leading to highly permeable membranes. Essentially, “leaky gut” is a symptom that plagues people suffering from these chronic debilitating diseases, not their cause.
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Various ways to enjoy gelatin
Indeed, the main difference between collagen and gelatin is a practical one. What’s the easiest way to consume it? Gelatin powder has been found to… gel when added to hot or cold beverages. This tasteless thick substance is difficult to swallow.
The best way to reap the benefits of collagen, or gelatin, is to drink a glass of bone broth daily or add hydrolyzed collagen (collagen peptides) to hot or cold beverages. Dissolves in drinks and does not gel.
But if you don’t like gelatin, try homemade unsweetened jelly cups, gelatin squares, or healthy gummy snacks. Jell-O comes in sugar-free packaging, but you want to avoid it because it contains artificial sweeteners, flavors, and colors.
Michael Daignault, MD is a board-certified ER physician in Los Angeles. He studied Global Health at Georgetown University and holds a medical degree from Ben-Gurion University. He completed his training as a resident in emergency medicine at the Lincoln Medical Center in the South Bronx. He is also a former US Peace Corps volunteer. Find him on Instagram @dr.daignault
