Collagen is essentially the most plentiful protein in your physique, whereas gelatin is a cooked type of collagen. As such, they share a number of traits and advantages ( 1 , 2 ). Nevertheless, their makes use of and functions differ considerably. Due to this fact, they will not be used interchangeably, and you could have to decide on one over the opposite relying in your wants. This text evaluations collagen and gelatin’s essential variations and similarities that can assist you resolve which to decide on. Share on Pinterest
The underside line – Collagen Vs Gelatin
As essentially the most plentiful protein in your physique, collagen accounts for roughly 30% of your protein mass. It’s largely present in connective tissues like pores and skin, joints, bones, and enamel, and it supplies construction, power, and stability to your physique ( 1 , 3 , 4 , 5 ). However, gelatin is a protein product created by partially degrading collagen utilizing warmth — for instance by boiling or cooking animal pores and skin or bones ( 2 , 6 ). These comparable proteins have nearly an identical dietary profiles, as is demonstrated within the following desk, which compares 2 tablespoons (14 grams) of dried and unsweetened collagen and gelatin ( 7 , 8 ): Collagen Gelatin Energy 50 47 Protein 12 grams 12 grams Carbs 0 grams 0 grams Fats 0 grams 0 grams As you may see, each collagen and gelatin comprise nearly 100% protein and supply virtually the identical quantity of this nutrient per serving. Additionally they share comparable compositions of amino acids, that are natural compounds often known as the constructing blocks of protein — with glycine being essentially the most plentiful sort ( 9 ). However, they could differ barely relying on the animal supply and technique used to extract the gelatin. Plus, some industrial gelatin merchandise comprise added sugar, synthetic colours, and flavors, which might considerably have an effect on the dietary profile ( 9 ). Abstract Collagen is essentially the most plentiful protein in your physique, whereas gelatin is a degraded type of collagen. Thus, they’ve nearly the identical dietary composition. Share on Pinterest
Share a number of well being advantages
Collagen and gelatin are extensively used within the beauty and pharmaceutical industries, largely as a result of their helpful results on pores and skin and joint well being ( 9 ). Might assist scale back indicators of pores and skin getting old Collagen and gelatin could enhance indicators of pores and skin getting old, corresponding to dryness, scaling, and a lack of elasticity that outcomes from a discount in your pores and skin’s collagen content material ( 10 ). Research present that the consumption of collagen and collagen peptides — a degraded type of collagen — could increase pores and skin collagen manufacturing and supply anti-aging results ( 4 , 10 , 11 , 12 ). As an example, two human research through which individuals took 10 grams of an oral collagen complement each day discovered a 28% enchancment in pores and skin moisture and 31% discount in collagen fragmentation — an indicator of collagen high quality loss — after 8 and 12 weeks, respectively ( 13 ). Equally, in a 12-month animal examine, taking fish-derived gelatin improved pores and skin thickness by 18% and collagen density by 22% ( 14 ). What’s extra, research present that collagen could improve ranges of hyaluronic acid, which is one other important element of pores and skin construction, suggesting a possible helpful impact in opposition to ultraviolet-B-induced pores and skin harm ( 4 , 15 , 16 ). Lastly, a 6-month examine in 105 ladies discovered {that a} each day dose of two.5 grams of collagen peptides considerably improved pores and skin look by decreasing cellulite, though extra analysis is required to verify this impact ( 17 ). Might enhance joint well being Supplementing with collagen and gelatin could assist deal with exercise-induced joint put on and osteoarthritis, a degenerative joint illness that may trigger ache and incapacity. Analysis means that these proteins could enhance joint well being by accumulating in cartilage after ingestion, thus decreasing ache and stiffness ( 18 , 19 ). For instance, in a 70-day examine in 80 individuals with osteoarthritis, those that took 2 grams of a gelatin complement per day skilled vital enhancements in ache and bodily actions, in contrast with these in a management group ( 20 ). Equally, in a 24-week examine in 94 athletes, these taking a 10-gram collagen complement each day confirmed vital enhancements in joint ache, mobility, and irritation, in contrast with these in a management group ( 21 ). Different potential advantages Collagen and gelatin have a couple of extra well being advantages in frequent, together with: Antioxidant exercise. Each collagen and gelatin possess antioxidant capacities and battle the unfavourable results that free radicals can have on getting old and total well being ( 9 ).
Each collagen and gelatin possess antioxidant capacities and battle the unfavourable results that free radicals can have on getting old and total well being ( ). Improved intestine well being. Collagen and gelatin could enhance the intestine’s lining. Harm to the intestine lining can in any other case result in leaky intestine syndrome and different autoimmune circumstances ( 22 , 23 ).
Collagen and gelatin could enhance the intestine’s lining. Harm to the intestine lining can in any other case result in leaky intestine syndrome and different autoimmune circumstances ( , ). Improved bone well being. Supplementing with degraded collagen, corresponding to gelatin, could improve bone mineral density and bone formation whereas decreasing bone degradation ( 24 ). Abstract Collagen and gelatin could enhance pores and skin, joint, intestine, and bone well being, which is why they’re extensively used within the beauty and pharmaceutical industries.
Essential variations
Most of collagen and gelatin’s variations must do with their chemical constructions. In its pure type, collagen is fashioned by a triple helix comprised of three chains with over 1,000 amino acids every ( 1 ). In distinction, as a degraded type of collagen, gelatin has undergone partial hydrolyzation or breakage — that means that it’s comprised of shorter amino acid chains ( 2 ). This makes gelatin simpler to digest than pure collagen. Nevertheless, collagen dietary supplements are largely product of a totally hydrolyzed type of collagen referred to as collagen peptides, and these are simpler to digest than gelatin. Additionally, collagen peptides dissolve in each cold and warm water. In distinction, gelatin solely dissolves in sizzling water. However, gelatin can type a gel that thickens when cooled as a result of its gelling properties, a property that collagen peptides lack. That is why they can’t be used interchangeably ( 2 ). You could discover collagen and gelatin dietary supplements in each powder and granulated varieties. Moreover, gelatin is bought in sheet type. Abstract Collagen and gelatin’s essential variations are primarily associated to their chemical constructions, which permit collagen to dissolve utterly in sizzling or chilly water and gelatin to type a gel that thickens when cooled.
Which one must you select?
? Orally ingested collagen and gelatin each have excessive bioavailability, that means that they’re effectively absorbed by your digestive system ( 9 ). Due to this fact, deciding between collagen or gelatin finally depends upon their function. Collagen is generally used as an easy-to-digest dietary complement. You’ll be able to add it to your espresso or tea, mix it right into a smoothie, or combine it into soups and sauces with out altering their consistency. In distinction, gelatin is most well-liked for its gelling properties, which have many culinary makes use of and functions. As an example, you should utilize it to make selfmade jellies and gummies or thicken sauces and dressings. That mentioned, you might reap essentially the most advantages by sticking to collagen dietary supplements. That is primarily as a result of collagen complement labels show how a lot you’re taking, which simply permits you to improve your consumption, whereas you’ll doubtlessly eat a lot much less gelatin if solely utilizing this kind in a recipe. Abstract In the event you’re selecting between collagen and gelatin, take into account their function. Collagen is generally used as a dietary complement, whereas gelatin is most well-liked for cooking.