Americans spent almost $300 million on collagen supplements in 2020, and the global market was expected to increase. Because collagen is the most abundant protein in our body and thekey structural component of our skin, muscles, bones, blood vessels and connective tissue, it's easy to understand itsappeal.
A typical Western diet may not containcollagen, and our bodies produce less collagen over timefrom the natural aging process or because of chronic inflammation, stress, nutritional deficiencies or smoking. While there is no blood test to detect collagen levels, the decline can become apparent with skin wrinkles because of loss of elasticity, stiffer joints, gut or digestive issues,andlonger recovery time after injury.
The market is oversaturated with collagen-based products, ranging from collagen peptides to bone broth protein, all manufactured in a variety of digestible mediums.
But lately, I've noticed a heightened increase across the social media for a supposed"alternative" to collagen:gelatin.
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What's the difference between gelatin and collagen?
Nutritionally,gelatin is equivalent to collagen.Onetablespoon of gelatin contains about 6 gramsof protein. Gelatin is not a complete protein, however, and should not be considered a high source of protein.
Gelatin and collagen both share the same 19 amino acids. Structurally, however,they are quite different. Gelatin isbasically a denatured and hydrolyzed form of collagen. This means that when you subject the triple helix structure of collagen to extreme heat and then water, you end up with the shorter amino acid chains found ingelatin and inbone broth protein.You'll often see "collagen peptides" products as well –this just means that the collagen is further hydrolyzed by enzymes used in the manufacturing process.
The digestibility of collagen and gelatin is essentially the same – they're both highly digestible. Digestibility is measured as the percentage of amino acids in the protein ingested that is absorbed (mostly in the small intestine) relative to how much is excreted.
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Gelatin is found in more than Jell-O
Most of us have experienced gelatin as Jell-O (which has been around since 1890)either as children or while in the hospital. When you add heat to gelatin, the energy of the high temperature breaks apart the weak bonds holding the gelatin together. When the mixture is refrigerated, the chains reform but imperfectly, which gives Jell-O its unique semi-solid structure.
Gelatin is also found in marshmallows, candy corn, gummy bears and jelly beans. It's also commonly used in the preparation of several types of Chinese soup dumplings.
Collagen research focuses on skin elasticity, joint mobility
The quality of research supportingcollagen supplementation is a mixed bag. The studies tend to focus on benefits such asimproving skin elasticity and hydrationandreduction in joint pain and improved joint functionality.Though some of the studies do include a robust randomized-control setup, I am concerned over potential conflict of interests becausethe studies tend to be funded by industries that stand to benefit from the research.
I did not find any notable research that looked at the benefits of gelatin directly, but because collagen and gelatin are essentially the same protein, we can safely ascribe the identified benefits of collagen to gelatin.
Of important note though: Gelatin is often mentioned in multiple social media forums as preferred over collagen for those suffering from "leaky gut," which is a hypothesis for a number of diseases ranging from fibromyalgia to irritable bowel syndrome to celiac disease. Purveyors of this hypothesis maintain that a "leaky" gut wall that does not have enough collagen or gelatin "glue" will be more permeable to toxinsand bacteria.
But the lining of our gastrointestinal tract (GI tract)is actually meant to be semi-permeable to allow for the absorption of water and other nutrients we consume. We don't need to "plug" all the holes with gelatin, for example. Butchronic inflammation and some autoimmune diseases can cause erosions in the GI tract wall, leading to a hyperpermeable membrane. Essentially, "leaky gut" is a symptom that plagues those who suffer from these chronic debilitating diseases rather than a cause of them.
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Many ways to enjoy gelatin
Truly, the main difference between collagen and gelatin is a practical one:What's the easiest way to consume it? I've found that gelatin powder will, well ... gel when added to either warm or cold beverages, and this flavorless thick substance is difficult to drink.
The best way to take advantage of the benefits of collagen, or gelatin for that matter, is to drink a cup of bone broth daily or add hydrolyzed collagen (collagen peptides) to a warm or cold beverage. Collagen peptides are dissolvable in warm andcold beverages and will not gel.
But if you areset on gelatin, I recommend homemade sugar-free jello cups, gelatin squares or healthy gummy snacks. While Jell-O does come in sugar-free packets, I'd avoid it because of the artificial sweeteners, flavoringsand coloring agents.
Michael Daignault, M.D., is a board-certified ER doctor in Los Angeles. He studied Global Health at Georgetown University and has a medical degree from Ben-Gurion University. He completed his residency training in emergency medicine at Lincoln Medical Center in theSouth Bronx. He is also a former United States Peace Corps Volunteer. Find him on Instagram@dr.daignault.
As a board-certified Emergency Room doctor with a background in Global Health and a medical degree from Ben-Gurion University, I bring a wealth of knowledge and firsthand expertise to the discussion of collagen and gelatin. My training at Georgetown University and residency in emergency medicine at Lincoln Medical Center in the South Bronx have equipped me to critically analyze health-related topics. Additionally, my experience as a former United States Peace Corps Volunteer reflects my commitment to healthcare on a global scale.
Now, let's delve into the concepts discussed in the article about collagen, gelatin, and related supplements. Americans spent nearly $300 million on collagen supplements in 2020, indicating a growing interest in these products. Collagen, as the most abundant protein in the human body, plays a crucial role in the structural integrity of various tissues, including skin, muscles, bones, blood vessels, and connective tissue.
The decline in collagen levels can be attributed to factors such as natural aging, chronic inflammation, stress, nutritional deficiencies, or smoking. This decline manifests in various ways, including skin wrinkles, stiffer joints, gut or digestive issues, and longer recovery times after injuries. The market offers a plethora of collagen-based products, ranging from collagen peptides to bone broth protein.
A notable alternative gaining attention is gelatin. Nutritionally, gelatin is equivalent to collagen, containing approximately 6 grams of protein per tablespoon. Both gelatin and collagen share the same 19 amino acids, but they differ structurally. Gelatin is a denatured and hydrolyzed form of collagen, resulting from subjecting collagen's triple helix structure to extreme heat and water.
The digestibility of collagen and gelatin is essentially the same, with both being highly digestible proteins. Collagen peptides, a common product in the market, undergo further hydrolysis using enzymes in the manufacturing process. Gelatin, known for its presence in Jell-O, marshmallows, and other treats, is derived from collagen through a process involving heat and refrigeration.
Research on collagen supplementation focuses on benefits such as improving skin elasticity, hydration, and reducing joint pain. However, concerns arise regarding potential conflicts of interest, as studies are often funded by industries that stand to benefit from the research. While there's limited direct research on the benefits of gelatin, it's considered comparable to collagen, and social media discussions highlight its preference for conditions like "leaky gut."
The article emphasizes that "leaky gut" is more of a symptom in chronic diseases than a cause, and plugging all the holes with gelatin may not be necessary. The practical difference between collagen and gelatin lies in their form and consumption. Collagen peptides are dissolvable in both warm and cold beverages, while gelatin tends to gel, making it suitable for recipes like homemade sugar-free Jello cups or gummy snacks.
In conclusion, collagen and gelatin offer potential health benefits, but consumers should be discerning in their choices. The article provides insights into their nutritional similarities, structural differences, and practical uses, offering a well-rounded perspective on these popular supplements.
