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Gelatin is a type of protein with many uses, including pharmaceutical, therapeutic, and culinary. It is derived from various animal and a few plant sources.1 Some people use gelatin for its potential health benefits, such as for the following:2 • Aging skin • Osteoarthritis Osteoporosis • Brittle nails • Weight management • Diarrhea However, there is very little scientific evidence to support these and other uses of gelatin. This article will discuss gelatin’s origins, potential benefits and side effects.
Gelatin is the product of partially hydrolyzed collagen taken from bones, joints, and other types of connective tissue of animals. Typically, gelatin comes from cows and pigs, but other sources are available, like fish and other marine life, chickens, and seaweed.23 Gelatin is clear and tasteless, which is why it is commonly used to make medication capsules or used as a food additive. Gelatin gives food products like jellies and cakes texture, chewiness, and stability.4 Because gelatin comes from collagen (a protein), it is completely made up of proteins and amino acids. Of course, the exact amino acids in gelatin will vary depending on the source. But gelatin typically contains proline, hydroxyproline, and glycine, which are the three main amino acids found in collagen.3 Gelatin contains additional nutrients. One tablespoon of gelatin provides the following nutrients in grams (g), milligrams (mg), and micrograms (mcg):5 • Calories: 23 • Protein: 6 g • Calcium: 4 mg • Iron: 0.08 mg • Magnesium: 1.5 mg • Phosphorus; 3 mg • Potassium: 1 mg • Sodium: 14 mg • Copper: 0.2 mg • Selenium: 3 mcg • Folate: 2 mcg • Choline: 3 mg Benefits of Gelatin Research on some of the potential benefits of gelatin is outlined below.
Collagen, from which gelatin is derived, is the most abundant protein in human skin. As such, there is evidence that gelatin may be useful for wounds and various skin conditions. Researchers believe gelatin is highly compatible with human skin, but clinical trials are lacking. Most evidence to date of gelatin’s wound-healing abilities is from lab studies.3 Other preliminary research has shown that certain types of gelatin may help reduce signs of aging skin, including fine lines and wrinkles.
Gelatin is known to contain nutrients that are important to bone health. Unfortunately, though, there isn’t much research on how gelatin supplements may benefit bones.
Some research suggests that gelatin may be good for joint health. There is anecdotal evidence that gelatin helps with joint pain caused by osteoarthritis (joint disease from wear and tear and aging) and other conditions. However, there have yet to be any well-designed studies or human trials to support these claims. It is speculated that gelatin may help relieve symptoms of joint pain due to its anti-inflammatory properties.
A somewhat unexpected potential benefit of gelatin is that it may improve the health of your gut. Some people swear by gelatin as a gut healer, but there isn’t enough scientific evidence to support such claims. Further research should be conducted. What Are the Side Effects of Gelatin? Gelatin is considered safe when used in amounts commonly found in foods. However, side effects may occur if you take larger doses of gelatin. Large gelatin doses of 15 g per day or more may cause:2 • Sore throat • Swollen gums • Mouth sores
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