Gelatin for joints: does it make sense to take it?

Probably everyone has been recommended gummy bears, gumbo or even broth, claiming that they contain a huge amount of gelatin and are good for the joints. But is it true? How is the gelatin itself? Can it help with anything or is it a waste of money? That's what we'll look at in our article today.

Article content:

• What is gelatin anyway?
• Can we find it in a normal diet?
• What are its benefits?

What is gelatin?

Everyone has encountered gelatine (at least on various cakes) at some point. And at its core, it is a food extremely rich in protein, which in most cases makes up between 85% and 99% of the product. How is this possible? Simple - gelatin is nothing more than partially hydrolyzed collagen extracted from the bones, tendons and other parts of select mammals. As a result, it also has a very specific amino acid profile dominated by glycine, proline, valine and hydroxyproline, among others. Given that the first two amino acids in particular are much less abundant in other foods, it seems that eating gelatin (at least occasionally) has its merits.

Most people think of desserts when they hear the word gelatin.

Can we find it in our regular diet?

Gelatin is a product used much more often than most people think. Even if you may not eat it, it is found in a wide range of cosmetic preparations, where it is added to maintain skin firmness, in many foods and, last but not least, as 'partially hydrolysed collagen' in some food supplements. Of the foods that contain gelatine (or partially hydrolysed collagen), it is worth mentioning virtually all types of meat, primarily beef, lamb and pork, for example. As you might guess, you would be hard pressed to find vegan sources of gelatin - for example, it can be replaced by agar for cooking, but its nutritional profile is of course different.

What are its benefits?

Gelatin is usually associated with joint diseases and many experts recommend it as a very effective and affordable prevention. But as scientific studies suggest, partially hydrolysed collagen (i.e. gelatine) has many other benefits that are appreciated not only by athletes.

It can improve sleep quality and mood

As we mentioned above, one of the main amino acids contained in gelatin is glycine. And it is this amino acid that has been linked to a number of benefits, including better sleeping, that have been proven by scientific evidence. The mechanism of action is relatively unclear, but it is likely that glycine increases serotonin levels, which regulates the entire circadian rhythm, including sleep. Many people who have been observed have also reported feeling more energetic and alive when taking collagen. However, further relevant studies are lacking in this respect.

Studies suggest that taking gelatin before bedtime can improve both sleep quality and mood during the day.

Stimulates memory

Although you probably wouldn't think it, one particular study found a rather interesting correlation between taking glycine and improved memory as well as better attention retention. As interesting and promising as this may sound, a sufficient amount of scientific work on this topic is still lacking.

Induces a feeling of satiety

Gelatin is a relatively good food ingredient in itself. It contains more or less only protein and therefore has a small amount of calories, yet it can still fill you up. However, as various studies have shown, hydrolysed gelatine even increases the production of certain hormones responsible for satiety. So if you are aiming for weight loss, gelatine is undoubtedly a food to include in your diet.

Behind healthy looking skin and hair

If you regularly use beauty products, you'll have noticed that many of them also contain hydrolysed collagen. And that's basically a good thing, because according to experts, collagen (even when taken internally) takes care of proper skin hydration, and even the aforementioned research has noted positive changes in hair density.

It can improve the condition of joints and bones

As you might guess, gelatin is the most widely used because of its ability to improve the condition of joints and bones. And, of course, this is borne out by various studies in which respondents with osteoarthritis have reported a reduction in joint pain and stiffness when taking gelatin. But there are still not enough studies conducted on healthy individuals to draw any relevant conclusions. Either way, it looks like taking it preventively can help the health of your joints.

For osteoarthritis, regular use of gelatin can certainly come in handy. But it also has its merits as a preventive measure.

Supplement or gummy bears?

Supplement. Gummy bears (like many other foods) do contain gelatine, but in a very unfortunate ratio to sugars. In practice, to be able to take in a few grams of collagen, you would have to eat many times more sugar. And since excess sugar can ultimately be behind the development of obesity, for example, and cause acne in some individuals, many of the benefits of gelatin would become quite ineffective. Thus, a much better, and ultimately more cost-effective, solution is to use a quality supplement.

How and when to take gelatin?

You can take gelatin at almost any time of the day and you will never make a mistake. Our personal recommendation is to take gelatin in the morning on an empty stomach if you have any digestive problems or stomach discomfort. However, in terms of joint pain prevention, it can be taken at any time of the day, before or after meals. Some sources even recommend taking gelatin up to half an hour before bedtime to improve sleep quality.

What to take away from today's article?

The main thing you should take away from today's article is that gelatin definitely has its place in the diet and is not just some inferior food ingredient. It contains only the bare minimum of calories and is a great way to fill you up, but it also ensures proper sleep, healthy skin, optimal memory and, last but not least, it can improve the condition of your joints and bones. You just need to choose the right supplement. Much better than gummy bears or other sugar-laden foods are high-quality joint supplements, which you can find in our e-shop.