Dealing with joint pain, injuries, gut issues? Sounds all too familiar. Gelatin’s abundance of qualities provides the support you’re looking for.
What is Gelatin?
Gelatin is a protein product obtained by boiling animal skin, tendons, ligaments, or bones with water. It’s composed almost entirely of protein, specifically collagen, which is the most abundant protein in the human body.
Collagen acts as the structural backbone for skin, cartilage, bones, and connective tissues. When ingested, gelatin provides the body with amino acids necessary for the synthesis of new collagen.
Joint & Tendon Health
Collagen Repair: Gelatin is rich in amino acids like glycine, proline, and hydroxyproline, which are the building blocks of collagen. This protein is crucial for the health of your cartilage, tendons, and ligaments. By supplying these amino acids, gelatin supports the body’s natural collagen production, helping to keep your joints in top condition.
Injury Prevention: With regular consumption, gelatin can enhance the strength of your connective tissues. This fortification means less likelihood of common injuries like tendonitis or ligament strains, particularly beneficial for active individuals or athletes whose joints are under constant stress.
Rehabilitation: For those on the mend from joint or tendon injuries, gelatin isn’t just supportive; it’s therapeutic. It provides the amino acids needed for rapid tissue repair, potentially speeding up recovery times whilst improving the quality of healing. This makes gelatin a valuable ally in physical rehabilitation,
Paul Fabritz, founder of PJF performance reviewed a study on gelatin playing a beneficial role in injury prevention and tissue repair. Here is the full study.
Enriched with vitamin C for its synthesizing collagen properties, the gelatin supplement was provided to a group of athletes who underwent exercise and tests to reflect the rate at what collagen is being synthesized.
Exercise in itself has the ability to boost collagen synthesis. The aim of this study was to determine how much gelatin supplementation effected this. There were 3 groups who participated. One of the exercises involved 6 minutes of jump rope. The first group was a placebo, the second consumed 5 grams of gelatin, the third consumed 15 grams of gelatin. The results are as followed:
- Placebo = 53.9% increase
- 5 grams Gelatin = 59.2% increase
- 15 grams Gelatin = 153% increase
The results speak for themselves. The gelatin supplementation certainly provided a significant increase which supports the benefits mentioned above.
Bone HealthGelatin also plays a role in bone health:Bone Density: By aiding in the production of collagen, gelatin indirectly supports the process where minerals like calcium and phosphate bind to the collagen matrix, thus increasing bone density. Good bone density is essential for bone strength and preventing conditions like osteoporosis.Elasticity: Collagen contributes to the elasticity of bones. While bones need to be hard to support body weight, they also require flexibility to absorb impact without fracturing. Gelatin helps maintain this balance, potentially reducing the brittleness of bones.Faster Recovery: After bone injuries like fractures, the body needs to increase collagen synthesis for repair. Gelatin provides the necessary amino acids that can accelerate the healing process by supporting new bone tissue formation.
Digestive Support
Anti-inflammatory Effects: Glycine has anti-inflammatory properties that can benefit the digestive tract. Research has shown that glycine supplementation can decrease inflammatory markers in various models, potentially extending to gut inflammation.
Gut Lining Integrity: Gelatin contains glycine, which has been shown to help rebuild the intestinal wall, potentially reducing gut permeability. A study indicated that glycine reduced the severity of colitis (inflammation of the colon’s inner lining) by improving gut barrier function.
Enhances Digestive Enzymes: Gelatin can stimulate the production of gastric juices, improving overall digestion and helping break down food more effectively.
Osteoarthritis and Pain Reduction
One of the most compelling areas of study regarding gelatin is its impact on conditions like osteoarthritis. Osteoarthritis involves the degeneration of joint cartilage, leading to pain and reduced mobility. Studies have shown that:
Supplements Like Knox NutraJoint: A study at Ball State University in 1998 found that athletes with knee pain who took a gelatin supplement experienced significant pain relief compared to those on a placebo. This suggests gelatin’s role in improving joint health by possibly aiding in cartilage repair or reducing inflammation.
Reduction in Pain and Stiffness: A study involving 80 patients with osteoarthritis showed that those receiving gelatin supplements reported less pain and stiffness in their joints after 70 days of treatment. This suggests gelatin might influence the biochemical environment within the joint, potentially enhancing cartilage health.
Other Health Benefits of Gelatin
While the spotlight here is on joint health, gelatin offers a range of other health benefits:
Skin, Hair, and Nails: The amino acids in gelatin, like glycine and proline, are vital for collagen formation, which supports skin elasticity, hair growth, and nail strength. Studies have indicated improved skin hydration and reduced wrinkles with collagen supplementation, akin to gelatin.
Sleep Improvement: Glycine found in gelatin has been linked to better sleep quality. Research suggests that glycine can improve sleep efficiency and reduce daytime sleepiness.
Incorporating Gelatin into Your Diet
Gelatin can be easily incorporated into your diet:
- DIY Bone Broth: Making bone broth at home using animal bones is a natural way to consume gelatin.
- Gelatin Supplements: For those not inclined to make broth, gelatin supplements are available in powder or capsules.
- Culinary Uses: Gelatin can be used in recipes to thicken soups or make jellies and gummies.
If only I knew there was a well-studied, highly functional, and accessible ingredient during my collegiate and professional career. I’m not saying this one ingredient alone would’ve fixed all my problems, but it is a contributing factor. My hope is that you take lessons from my journey, so you can learn and develop from it.
Winter has always been a difficult time for me throughout my athletic career. Almost all of my long-term injuries I required surgery for came during winter months. Part of this is due to the increased joint stiffness which reduces circulation to the muscles and joints.
Experience is valuable, and I have a number of methods to prepare for winter months to decrease the risk of injury and improve joint health. One method is increasing gelatin consumption. My wife makes homemade gummies with only 4 ingredients. I will share the recipe soon.
You know that feeling when you think you should be in pain while exercising, but it doesn’t come? That’s how I’ve been feeling recently. My knees are the first point of pain when exercising regularly in the cold, but I feel great.
While gelatin might not be the first thing you think of for joint health, the science supports its inclusion in the diet for those looking to maintain or improve joint function.
