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Why Gelatin is Good for You ~ Gelatin’s many roles in the human body make it a supplement worth including on a daily basis. Far beyond improving skin, nail and hair health, its nourishment of the human body is profound and broad. Just as it holds ingredients together when cooking, its components help to seal the gut or rebuild tissue. Being high in animal protein, this multi-purpose supplement soothes, nourishes and bolsters.
Let’s look at the nutrition and restoration it can provide and find out how best to optimize it.
Recovery with gelatin
Although the human body can make all the same amino acids that gelatin provides, those who struggle with less than optimum health may not generate amino acids as effectively. Supplementing helps the body to have what it needs. The liver, for example, needs enough glycine to function fully and properly. When thus provided, it helps the body to detoxify:
Few of us can produce sufficient amounts [of amino acids] during periods of infection, injury, chronic poor health, physical or mental stress or during the rapid growth expected of infants and children. Consequently, many scientists believe we need to obtain many more amino acids than the ones considered “essential,” and that at least nine other amino acids should be considered “conditionally essential.” These include glycine, proline, glutamine, arginine, tyrosine, serine, cysteine and taurine. (source)
Eating gelatin with a food source of protein makes that protein more effective, more beneficial. In addition to thinking of gelatin as a source of protein in and of itself, the protein is symbiotic. If you consume gelatin in conjunction with other protein sources, those protein sources are bolstered; the body absorbs them better. And gelatin on its own can not fully nourish the body.
During periods of recovery, instead of the body pulling protein from its own muscles, the addition of gelatin in one’s diet provides the already broken down components, thus preventing cannibalization.
Glycine and detoxification
Some people intentionally consume gelatin daily just for the glycine it provides.
Glycine, an amino acid found in gelatin, helps the body to detoxify.
Along with cysteine and glutamine, glycine gets converted to glutathione which is the antioxidant that aids the liver in its detoxification work.
The glycine found in gelatin is also beneficial to those with leaky gut because it stimulates the production of stomach acid, thus improving overall digestive function.
Leaky gut … and why gelatin is good for restoration of tissue
Those with leaky gut (or ulcers), especially, require glutamine. The cells of the digestive tract actually feed on glutamine. Because they are constantly regenerating, they consistently require this food.
By providing regular glutamine, in the form of well-sourced gelatin and bone broth, you are giving your gut the ability to regenerate and maintain wellness.
Former generations had more gelatin-rich meat and bone broths naturally incorporated into their daily diets. We should too. But we can supplement with gelatin as well.
Why gelatin is good for blood sugar levels
Less well known or less frequently discussed is the benefit gelatin has on blood glucose levels. Especially for those individuals who are sensitive to sugars, such as someone with hypoglycemia or diabetes, the ingestion of glycine from gelatin, with glucose, stimulates the body to secrete insulin, thus shepherding and excreting the glucose more effectively.
Gelatin has also been shown to maximize satiety and reduce appetite. (source)
Animal protein and glutamine
Those that follow vegetarian and vegan diets, or those that eat little animal protein, are often able to put their autoimmune diseases into remission by adding animal proteins back in. Why is this? As we have often heard, the source of health and improved health is found in the gut.
By reintroducing glutamine, gut lining is able to rebuild. The missing building blocks are provided.
Adrenal fatigue
Those with adrenal fatigue, or HPA axis dysfunction, are also well-advised to supplement with gelatin.
During periods of stress, our bodies actually pull glutamine from our intestines to help balance our hormones. By adding in gelatin, our bodies can rebuild; whereas food alone cannot provide this amendment to a body that is already overtaxed.
Weight, inflammation and additional benefits of gelatin
The glutamine found in gelatin helps balance the metabolism, reducing cravings and regulating hormones. It helps to build muscle; so ironically, while it helps some to lose weight, it helps others to gain it, in the right places.
Lysine, too, helps the body build muscle as well as aiding in calcium absorption. By increasing calcium levels in the blood, gelatin effectively contributes toward bone building and bone density.
Gelatin has anti-inflammatory effects, and it stimulates the immune system.
The glycine in gelatin protects and restores joint health, reducing joint pain as well.
It helps to repair wounds.
Gelatin is linked to relief for anemia.
Coupled with Vitamin C, the proline in gelatin benefits the skin, creating a supple and soft appearance and feel. (This combination, proline + Vitamin C, of nutrients is also beneficial to heart health.)
Gelatin provides other amino acids as well that benefit skin, hair and nail health, their elasticity and integrity. The calcium, magnesium and phosphorus found in gelatin also contribute.
Lastly, the glycine found in gelatin helps children recover from malnourishment, making it an excellent amendment to infant formulas when babies can not breastfeed. For infants being fed cow’s milk, gelatin improves the digestion of milk and milk products. (Ideally the milk is also raw or fermented so that beneficial enzymes are present.)
At its essence, gelatin supports our cellular matrix, the building blocks of the human body: muscles, bones, joints, tissues, skin. It also helps to stimulate proper digestion.
Which gelatin to buy? I recommend Perfect Supplements brand because they not only use grass-fed cows; they test for pesticide residue! Most gelatin companies source from Argentina, where pesticides are used notoriously — so suddenly grass-fed isn’t such a good thing. Find Perfect Supplements gelatin HERE. Use the discount code BEAUTIFUL10 at checkout for 10% off your entire order! 🙂
Recipes with gelatin (all gluten-free)
- Any Fruit Juice Jello with Gelatin
- Cranberry Gummies
- Herbal Tea Gummies
- Bulletproof Hot Chocolate (with Gelatin)
- Pumpkin Custard
- Strawberry Coconut Lime Cream Pie (dairy-free, Paleo, AIP, Keto)
- Blackberry Lemon Cream Pie (dairy-free, Paleo, AIP, Keto)
Sources
http://ajcn.nutrition.org/content/76/6/1302.full
http://www.thehealthyhomeeconomist.com/the-crucial-reason-you-need-more-gelatin-in-your-diet/
pub.maastrichtuniversity.nl/ff9415a9-bce3-4b50-9ca0-369239d06e73#
http://www.westonaprice.org/health-topics/why-broth-is-beautiful-essential-roles-for-proline-glycine-and-gelatin/
Emily @ Recipes to Nourish says
This is such a great + informative post. Thank you for taking the time to share this wonderful info with us. We are big fans of gelatin in our home. Pinned and shared.
Megan Stevens says
Thank you, Emily; I’m so glad!
linda spiker says
Wow, so much great info in one post! Good to know that gelatin is best consumed with fat too. Thanks Megan.
Megan Stevens says
You’re welcome, Linda. <3
Renee Kohley says
Oh my gracious I did NOT know that about during adrenal fatigue how it pulls glutamine – holy smokes! I usually get gelatin into my girls daily but I need to work on myself more! That is interesting it needs fat as well – I didn’t know that!
Megan Stevens says
Thanks, Renee for your comment and I’m so glad that the post was helpful.
Megan Stevens says
I really like adding fat and gelatin to my bone broth. If I remember rightly, I think you eat lots of soup. It would be a great place to add more gelatin and fat. Perhaps that’s obvious, but just in case!
Melody Canterberry says
How much gelatin would you add per, say, a quart of bone broth?
Megan Stevens says
Oh, fun question! I would add 1/4 cup of gelatin for a quart of bone broth. That provides 1 tablespoon per serving.
Anna @GreenTalk says
I pressure can my broth. Would the canning kill the benefits of the gelatin?
Megan Stevens says
Sorry I got this soo late, Anna! No, pressure canning will not hurt gelatin or limit its benefits.
Emilie Toups - The Toups Addre says
I use grass-fed gelatin regulary in my home, but I did NOT know all of these benefits. I’m blown away and even more excited to use gelatin for my family. Totally didn’t know about the fat!
Megan Stevens says
So glad, Emily!
Andrea Fabry says
I love making gelatin squares with coconut water kefir. Knowing all these benefits propels me to head out to the kitchen and make some more!
Megan Stevens says
Lovely. 🙂
Jessica from SimplyHealthyHome says
I love this. We use gelatin all the time. It is awesome.
Megan Stevens says
Yay, Jessica. It really is.
Elaina Newton says
Such a great post! I didn’t know about taking gelatin with fat, although I always try to do that these days for fat-soluble vitamins. I need to start making gummy treats for sure and adding it to all my recipes. Right now I add it to either my smoothies or bulletproof coffee.
Megan Stevens says
It’s fun to hear what you do, Elaina! So glad that the post was helpful.
Anna @GreenTalk says
I didn’t know about adding it to fats. So should I add coconut oil to my morning smoothie? I add geletin to that but there isn’t any fats.
Megan Stevens says
Yes, that would be a great solution. I am the biggest fan of animal fats. But just as long as you are listening to your body and you feel that coconut oil everyday is a boon, then, yes, that’s great. Coconut oil does have so many benefits, obviously, and is great with whatever other fruits you’re having with your smoothie. Is there other protein in the smoothie, too, like raw milk or ?
Rebecca says
Hi Megan, Is there any health difference between the Collagen Peptides (blue lid) and the Gelatin (green lid). We have been using the Collagen Peptides for a couple month because i mix it into our smoothies in the morning.
Thank you!
Rebecca
Megan Stevens says
Hi Rebecca, the only noteworthy difference is that collagen is slightly gentler to digest. Other than that, no. 🙂
Chuck F. says
I started making Liposomal Vitamin C about 2 weeks ago and will be adding Gelatin to boost the benefits.
Soteria Charis says
I’m sure the answer to my question varies with each person and their state of health, but how long should I expect to notice some benefits of consuming gelatin? I’ve been taking it twice a day for about a month now. Haven’t noticed any changes. Too soon? What is a good “theraputic” dose?
Megan Stevens says
Hi Soteria, I’m sure some folks never notice a benefit. But nevertheless gelatin provides healing and wellness components to the gut… converse and yet similar to the fact that some folks can eat junk food for much of their lives and not feel badly, (but their bodies are certainly not benefiting)…Junk food is hurtful to most bodies. Gelatin is great for most bodies. We just can’t always tell what’s happening inside us. 1-2 tablespoons daily is a great dose, in my opinion. If we take your question a step further and ask how long it takes to notice the benefits of consuming bone broth, another question arises: what’s the rest of the diet look like? If the entire diet is anti-inflammatory, no sugar, no grains, then, as you said, patients will vary. Some patients will see quick signs of improvement, within weeks. Others will need the benefits of broth and their overall healing diet for years…and even then the broth should remain a staple. The same principles apply to gelatin. Thank you for your question. 🙂
Kir says
Hi Megan. I am one of those people that cannot tolerate supplementing with either glutamine or glutathione. I have severe dysbiosis/leaky gut and have for easily 30 years. I have been trying to find a supplement that would work without the glutamine and glutathione in it. I have heard such great things about the Vital Proteins Collagen Peptides in general, but never knew it worked on leaky gut. I am just a bit confused on the gelatin part, as before I saw your post, never knew about its healing properties. Are the Vital Proteins an alternative to regular gelatin, (meaning they have the same leaky gut healing properties as gelatin)? Besides the fat intake, should anything else be taken along with it? I’ve seen a couple of mentions in the comments about consuming bone broth. Where I live, I don’t have the means to make bone broth. Is there a brand that sells high quality bone broth? Does the gelatin harden in things like smoothies, if you don’t drink it right away? Thanks so much!
Megan says
Hi Kir, good questions. Firstly, I can’t recommend Vital Proteins collagen because that company is now owned by Nestle. I highly recommend Perfect Supplements brand (HERE; you can use my code BEAUTIFUL10 at checkout for 10% off at checkout). Or another brand, if you can’t get it where you live. Collagen is actually not as good as gelatin, when we talk about collagen peptides in a canister. It’s a bit more like the white sugar of gelatins in how it digests. Gelatin is better. As you mentioned, it will not work in smoothies, but you can make a nice porridge with it: https://eatbeautiful.net/paleo-copycat-cream-of-wheat-porridge-gaps-keto/ You can also dissolve it in hot drinks, soups etc; it just needs to be combined with cool water first, or make gummies/healthy desserts with it. It’s a good idea for me to compile a list of recipes that use it because I have so many. Re bone broths, here’s a post on those that will be helpful: https://eatbeautiful.net/best-bone-broths-to-buy-and-why-its-not-what-you-think/ Best wishes!
Kir says
Hi again. My understanding is that the collagen peptides are best for hair, skin and nails and that the beef gelatin is best for gut issues. Since I have issues in all these areas, is it best to take both, or just the beef gelatin? I don’t want to have to pay more than necessary. Thanks for all the info,
Megan says
Hi Kir, I’d say maybe 25% of the people who use collagen peptides see a benefit to hair, nails or skin, maybe less. I am not one of these people so it’s hard for me to see the necessity of using it. However, you could try one canister to observe if you see any benefits. Whereas I think more people see benefits from gelatin, which makes sense, as it’s not highly processed like collagen is, and can just as easily be taken in food form. I hope that helps.
Kir says
Yes it does. Thank you.
Denise Jennett says
Hello, I just came accross your post and I am blown away at the benefits of gelatin. I am new to the whole Bone Broth phenomenon and just started making my own bone broth using chicken feet. Can you tell me, how much should I consume each day? a cup? tablespoons? I don’t want to over do it. Also, do you know anythng as far as gelatin from Bone Broth and histamine? Thank you 🙂
Megan says
Hi Denise, thanks for commenting, and I’m happy the article is helpful … and that you’re enjoying bone broth. How much you drink is unique to each body. Those on a wellness diet like GAPS might drink as much as three servings a day. Most people consume more like 1 to 2 servings daily. If you want to have low histamine broth, I recommend making meat stock. You can find a description and recipe for both here: https://eatbeautiful.net/how-make-bone-broth-avoid-rancid-fat/ 🙂
Laura says
This article is an oldie but a goodie. I just started the carnivore diet and in preparation I bought a tub of grass fed beef gelatin with the intention of adding the gelatin to soups, coffee and other hot drinks to keep my glycine levels high. I had an idea that I might be able to start healing my leaky gut with it as well. I was just looking for the level of taurine in beef gelatin when I ran across your post. I had no idea of all the good that gelatin does. Looks like I’ll be getting more tubs of that gelatin. It’s so important to our health during the uber stressful times we live in since the pandemic.
Megan says
Thanks for sharing, Laura, and best wishes in your process!
Cheryl says
Thank you for the article. I was wondering, can you add gelatin to juice or a smoothie cold? Do you still receive the benefits? Need to heal gut fast. I was also thinking of adding horsetail tea for the silica.
Megan says
Hi Cheryl, no, unfortunately gelatin can not be added to smoothies. You could make flavorless “jello”. I’m not sure there’s such a thing as fast gut healing, because we really end up needing to clean up the bile ducts of the liver for the gut to heal properly. But, best wishes!