Health Benefits of Gelatin (2024)

Gelatin is a protein derived from collagen, a material found in the bones, cartilage, and skin of animals that's essential for healthy joints. Most often known for its use in desserts, gelatin is also a common ingredient in broths, soups, sauces, candies, and some medications.

Gelatin is produced by processing animal parts to extract the collagen and turn it into gelatin. This flavorless, translucent substance has a jelly-like texture. Both collagen and gelatin have similar proteins, and they may provide similar benefits.

While early humans often ate the connective tissues, tendons, and other parts of animals that contain collagen, most modern diets are lacking in collagen and gelatin. Due to its high protein content and amino acids, gelatin is often taken as a supplement.

Health Benefits

Gelatin is a protein that may promote skin, joint, hair, nail, and gut health. It also provides essential amino acids, the building blocks of proteins, which can provide potent health benefits.

Potential health benefits of gelatin include:

Hydrated Skin

The protein and amino acids in gelatin can help the body build more collagen, a vital element in healthy skin. As people age, their natural collagen levels drop. This can lead to skin losing elasticity and the development of wrinkles. One study found that consuming collagen improved the skin’s hydration and reduced wrinkles.

Healthy Intestines

The proteins in gelatin can help support the intestinal wall, including building the protective mucus lining in your intestines.In early studies on rats, gelatin helped protect the lining of the intestines from damage, although further research is needed to fully confirm this effect in humans.

Gelatin also contains glutamic acid, another amino acid that can help protect the intestinal wall from damage and prevent leaky gut.

Lower Blood Sugar

The amino acid glycine that's found in gelatin may help manage blood sugar levels in those with Type 2 diabetes. In addition to a drop in blood sugar levels, study participants who took glycine as a treatment experienced reduced inflammation.

Stronger Joints and Bone

In addition to improving the elasticity of the skin, gelatin can also strengthen connective tissues. Studies have shown that collagen supplements like gelatin can reduce joint pain. They have also found that it can strengthen joints by increasing the density of the cartilage.

Gelatin also contains lysine, which helps strengthen the bones. It can also improve the body’s ability to absorb calcium, which can help prevent bone loss. Due to these effects, gelatin may be used as a supplement to reduce the risk of osteoporosis, or a thinning of the bones.

While a study found an increase in bone density in rats taking doses of gelatin, further research on humans is needed to understand the link between gelatin and bone health.

Nutrition

Gelatin contains proteins and antioxidants, which help protect the cells in the body, that can support the health of the digestive system, bones, skin, joints, and more.

It’s also an excellent source of:

Nutrients per Serving

A tbsp (7grams) serving of gelatin contains:

  • Calories: 10
  • Protein: 6 grams
  • Fat: 0 grams
  • Carbohydrates: 2 grams
  • Fiber: 0 grams
  • Sugar: 2 grams

Portion Sizes

If consuming gelatin as a supplement, the National Institutes of Health suggests that taking up to 10 grams a day for up to six months is safe.

Gelatin can also be found in other foods, including soups, broths, candies, and desserts. Some of these can contain high levels of sugar or fat, so they should be eaten in moderation. Those taking gelatin for Type 2 diabetes should avoid sugar-heavy foods.

How to Prepare Gelatin

Gelatin is already present in many food items, but it can also be added to foods at home through gelatin supplements or powders. Gelatin powder can be added to soups, smoothies, drinks, or other meals.

To use gelatin powder to thicken the consistency of sauces, mousses, and gelatin desserts, the powder should first be placed in cold water and stirred until it thickens and becomes lumpy. Then, it can be heated until nearly boiling.

For soups, you can make your own gelatin-rich broth at home with parts of meats like chicken or beef. Boiling bones, cartilage, and skin in water for several hours can create a broth with high levels of gelatin.

Health Benefits of Gelatin (2024)

FAQs

What are the health benefits of gelatin? ›

Gelatin is a protein that may promote skin, joint, hair, nail, and gut health. It also provides essential amino acids, the building blocks of proteins, which can provide potent health benefits. The protein and amino acids in gelatin can help the body build more collagen, a vital element in healthy skin.

Is it good to eat gelatin everyday? ›

When taken by mouth: Gelatin is commonly consumed in foods. It is possibly safe when used in larger amounts as medicine, short-term. But taking high doses of 15 grams daily might increase the risk for side effects, including sore throat, swollen gums, and mouth sores. Gelatin comes from animals.

What is the healthiest form of gelatin? ›

Source: When it comes to our food and food supplements it is important to consider not only what we eat, but what our food eats. Opt for gelatin sourced from grass-fed, pasture-raised animals.

Who should avoid gelatin? ›

Gelatin is an animal product and so is not suitable for people with vegetarian or vegan diets.

Is gelatin good for your gut? ›

Since gelatin is such a strong natural source of protein, it's a powerful tool in healing digestive issues and promoting gut health. With 18 amino acids included in gelatin, it works to provide necessary sources of nutrition as a part of a balanced diet. Gelatin can also be beneficial in healing the gut lining.

Is gelatin healthier than collagen? ›

Collagen is the most abundant protein in your body, and gelatin is a degraded form of collagen. Therefore, they have virtually identical nutritional profiles and may both improve joint, skin, gut, hair, and bone health.

Is gelatin anti-inflammatory? ›

Gelatin is one of the most impressive superfoods out there with benefits that range from fighting wrinkles to regulating weight. However, one gelatin benefit that often gets overlooked is that it fights inflammation!

Does gelatin help hair grow? ›

Research shows that taking gelatin can also improve hair thickness and growth. One study gave either a gelatin supplement or a placebo for 50 weeks to 24 people with alopecia, a type of hair loss. Hair numbers increased by 29% in the group given gelatin compared to just over 10% in the placebo group.

Why do Muslims not eat gelatin? ›

Gelatin poses a particularly interesting issue for the halal diet, as it is often extracted from the bones and skins of pigs. There are two points of debate about whether gelatin is halal. First, if the gelatin uses pig bones, then it is automatically not halal. The second point is potentially more nebulous.

Is gelatin better than bone broth? ›

Bone broth is the more natural, tastier version. It's naturally higher in collagen and gelatin and more enjoyable to consume. Another factor to consider is the quality of the collagen and gelatin you are consuming.

Is gelatin a superfood? ›

Yes, gelatin. This ancient super food can remedy health ailments by healing holes in the gut, filling in nutrients missing from the Standard American Diet, and provide the structural matrix for your skin, hair, muscles, and bones.

Does gelatin tighten skin? ›

By providing the necessary building blocks for collagen synthesis, gelatin helps strengthen the skin's supportive structure. This reinforcement leads to increased skin elasticity, reducing the visibility of sagging and promoting a firmer texture.

Is gelatin hard on kidneys? ›

Gelatin contains a lot of protein. If you aren't careful, too much protein for a long time can cause several health problems, including: Bone disorders. Kidney problems.

Is gelatin hard on liver? ›

Protects the digestive tract: Gelatin has been shown to help protect the intestinal wall from damage, minimizing common intestinal conditions, such as irritable bowel syndrome. Reduce liver damage: Helps protect and enhance liver function, minimize damage caused by factors that are detrimental to the liver.

What are the negative health effects of gelatin? ›

When taken by mouth: Gelatin is commonly consumed in foods. It is possibly safe when used in larger amounts as medicine, short-term. But taking high doses of 15 grams daily might increase the risk for side effects, including sore throat, swollen gums, and mouth sores. Gelatin comes from animals.

How much gelatin should you drink a day? ›

There's some evidence that gelatin in doses up to 10 grams daily can be safely used for up to 6 months. Gelatin can cause an unpleasant taste, sensation of heaviness in the stomach, bloating, heartburn, and belching. Gelatin can cause allergic reactions in some people.

What are the medical uses of gelatin? ›

Gelatin is used for weight loss and for treating osteoarthritis, rheumatoid arthritis, and brittle bones (osteoporosis). Some people also use it for strengthening bones, joints, and fingernails. Gelatin is also used for improving hair condition and to shorten the recovery after exercise and sports-related injury 15.

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