Health Benefits of Gelatin
Gelatin, derived from animal collagen, is the unsung hero behind the jelly-like texture of treats like Jello, marshmallows, and gummy candies. This colorless, flavorless ingredient finds its way into countless foods and supplements as a thickener and stabilizer. While typically consumed in small amounts through diet, it’s also available in supplemental form—but what does science say about its benefits?
May Boost Skin Health
Collagen, a buzzworthy supplement for radiant skin, is known for enhancing hydration and elasticity. Since gelatin originates from animal collagen, some suggest it may share similar benefits. However, the two are not identical. Collagen is more researched, while gelatin's dermatological merits remain speculative.
Interestingly, gelatin’s compatibility with human skin has sparked curiosity about its wound-healing potential. It might kickstart the healing process when cuts and scrapes occur. One intriguing study on rats fed gelatin extracted from Japanese sturgeon fish observed increased antioxidant activity and improved skin structure. But before jumping to conclusions, note that human studies on this topic are sparse and small-scale. Always consult a healthcare professional before adding gelatin supplements to your routine.
Can Support Bone Health
There’s a buzz about gelatin bolstering bone health, but evidence remains fragmented. One minor study involving men engaged in intermittent exercise revealed that taking a vitamin C-enriched gelatin supplement before brief jump-rope sessions enhanced collagen synthesis. Since collagen fortifies bone structure, this effect could theoretically reduce the risk of musculoskeletal injuries. Participants consumed either 5 or 15 grams of gelatin an hour before exercising for three consecutive days. However, with only eight participants, conclusions remain tenuous. Larger trials are necessary to clarify gelatin’s role in bone health.
Might Improve Gut Health
Gelatin tannate, a specialized form, has garnered interest for potentially easing acute diarrhea in children. In one study, kids receiving gelatin alongside an oral rehydration solution experienced fewer bowel movements, improved stool consistency, and shorter illness duration compared to those given rehydration fluids alone. Promising? Perhaps. However, a meta-analysis of three studies found gelatin offered no significant advantage over placebos. In vitro research hints that gelatin peptides might reduce inflammatory cytokines linked to gut conditions like inflammatory bowel disease (IBD). Yet, definitive human trials remain elusive.
Nutrition Facts
With a protein-packed profile, gelatin delivers more than its humble reputation suggests. Here’s the breakdown per tablespoon (7 grams):
- Calories: 23
- Fat: 0 grams
- Sodium: 14 milligrams
- Carbohydrates: 0 grams
- Fiber: 0 grams
- Added Sugars: 0 grams
- Protein: 6 grams
While it boasts protein, gelatin provides minimal micronutrients like phosphorus, potassium, and iron, and lacks fats and carbs.
Potential Risks and Considerations
Gelatin in food is generally safe. However, high-dose supplements (over 15 grams daily) might provoke side effects—think sore throats, swollen gums, or mouth sores. Breastfeeding safety is unclear, and pregnant individuals considering colla corii asini (a Traditional Chinese Medicine remedy) should consult healthcare providers.
Gelatin’s animal origin disqualifies it from vegan diets and may concern some vegetarians. Ethical or dietary preferences? Alternatives like agar-agar, pectin, or carrageenan might be better choices.
Tips for Gelatin Use
- Store in a cool, dry place in a sealed container.
- Experiment with homemade marshmallows, gummies, and jelly.
- Always follow dosage recommendations if using supplements.
Other Uses
Beyond food, gelatin’s hydrating and thickening properties enhance skincare and haircare products. Vegans and vegetarians should read labels carefully to avoid animal-based ingredients.
A Quick Review
While gelatin sparks enthusiasm for its possible health perks, conclusive human research is scarce. Most studies are small or conducted on animals or in vitro. Enjoy gelatin-rich foods for their texture—but if supplements beckon, get your healthcare provider’s green light first.