Americans almost died $300 Million on Collagen Supplements in 2020 With the expectation of an increase in the global market. As it is the most abundant protein in our bodies and the main structural component of our skin, muscles, bones, blood vessels, and connective tissues, the attraction of collagen is easy to understand.
The typical Western diet may not contain collagen and our bodies produce less collagen over time than the natural aging process or due to chronic inflammation, stress, nutritional deficiencies, or smoking. Although there is no blood test to detect collagen levels, this decrease can appear with wrinkled skin due to loss of elasticity, joint stiffness, digestive issues or digestive issues as well as a longer recovery time after an injury.
The market is full of collagen-based products, ranging from collagen peptides to bone broth protein, all made in a variety of digestible media.
But I’ve recently noticed a spike across social media for a supposed “alternative” to collagen: gelatin.
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What is the difference between gelatin and collagen?
Nutritionally, gelatin is equivalent to collagen. One tablespoon of gelatin contains about six grams of protein. Gelatin is not a complete protein, and should not be considered a high protein source.
Gelatin and collagen share the same 19 amino acids. However, they are very different structurally. Gelatin is essentially a hydrolyzed form of collagen. This means that when you expose the triple helical structure of collagen to extreme heat and then water, you end up with the shorter amino acid chains found in gelatin as well as bone broth protein. You’ll also see “collagen peptides” products as well – this just means that the collagen is hydrolyzed by the enzymes used in the manufacturing process.
The digestibility of collagen and gelatin is basically the same – they are both easily digestible. Digestibility is measured as a percentage of the amino acids in a protein that is absorbed (mostly in the small intestine) relative to how much is excreted.
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There is more than gelatin in the gel
Most of us have tried gelatin like Jell-O (which has been around since 1890) either as children or while in the hospital. When you add heat to the gelatin, the energy of the higher temperature breaks the weak bonds that hold the gelatin together. Then when the mixture is cooled, the chains are reformed but imperfectly, giving the Jell-O its unique semi-rigid structure.
Gelatin is also found in marshmallows, candy corn, gummy bears, and kidney beans. It is also commonly used to prepare several types of Chinese soup dumplings.
Collagen research focuses on skin elasticity and joint mobility
The quality of research supporting collagen supplementation is a mixed bag. Studies tend to focus on benefits such as Improve skin elasticity and hydration And the Reducing joint pain and improving joint function. While some studies do include a robust randomized control setup, I am concerned about potential conflicts of interest as studies tend to be funded by industries that would benefit from the research.
I haven’t found any notable research studies that have looked at the benefits of gelatin directly but since collagen and gelatin are essentially the same protein, we can safely attribute the specific benefits of collagen to gelatin.
An important note though: Gelatin is often mentioned in many social media forums as being preferred over collagen for those with “leaky gut,” a hypothesis for a number of ailments ranging from fibromyalgia to irritable bowel syndrome to celiac disease. . The proponents of this hypothesis assert that a “leaky” intestinal wall that does not contain enough collagen or gelatin “glue” will be more permeable to toxins and bacteria.
But the lining of our digestive system is supposed to be semi-permeable to allow the absorption of the water and other nutrients we eat. We don’t need to “clog” all the holes with gelatin, for example. However, chronic inflammation and some autoimmune diseases can cause erosion in the gastrointestinal wall, resulting in a hyperpermeable membrane. Basically, “leaky gut” is a symptom rather than a cause of those who suffer from these debilitating chronic diseases.
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Many ways to enjoy gelatin
Really, the main difference between collagen and gelatin is a practical difference. What is the easiest way to consume it? I’ve found that gelatin powder, well…a gel…when added to either hot or cold drinks, this thick, flavorless substance is hard to drink.
The best way to take advantage of the benefits of collagen, or gelatin, is to drink a cup of bone broth daily or add hydrolyzed collagen (collagen peptides) to warm or cold drinks. Collagen peptides are soluble in hot or cold drinks and will not degrade.
But if you use gelatin, I recommend homemade sugar-free jelly cups, gelatin squares, or healthy snacks. While Jell-O comes in sugar-free packages, I’ve been avoiding it because of artificial sweeteners, flavorings, and coloring agents.
Michael Daignault, MD, a board-certified emergency physician in Los Angeles. He studied global health at Georgetown University and received his medical degree from Ben-Gurion University. He completed his residency training in emergency medicine at Lincoln Medical Center in the South Bronx. He is also a former US Peace Corps volunteer. Find it on Instagram @dr.daignault
