Gelatin is an animal collagen-based substance that gives foods like Jello, marshmallows, and gummy candies their unique texture. It’s flavorless and colorless, making it a popular thickening agent and stabilizer in various foods and supplements. While it’s usually present in small quantities in foods, it’s also available as a supplement.
Some studies suggest that gelatin might help with issues such as diarrhea, brittle nails, aging skin, and osteoporosis. However, even though it shows potential benefits, there are also risks, especially when consumed in large amounts.
Collagen is well-known for improving skin health, with research indicating it enhances skin hydration and elasticity. Since gelatin is derived from collagen, people often assume it could have similar benefits. However, gelatin and collagen differ, and there’s limited research on gelatin’s effects on skin health.
Researchers suggest gelatin may aid wound healing due to its compatibility with human skin, potentially helping the healing process when dealing with cuts or scrapes. One animal study highlighted that gelatin from Japanese sturgeon fish improved skin antioxidant activity, though scientists can’t assume these findings apply to humans.
Overall, existing research on gelatin’s skin benefits is limited, lacking large-scale human studies. Before considering gelatin supplements, it’s advisable to consult with your healthcare provider.
Gelatin might also support bone health. However, current research is minimal, and more studies are required to understand its impact on bones fully. A small study found that vitamin C-enriched gelatin improved collagen synthesis in men during intermittent exercise. Since collagen strengthens bones, this synthesis might enhance bone health and prevent injuries. In this study, participants consumed 5 or 15 grams of vitamin C-enriched gelatin an hour before exercise over three days. With only eight participants, these findings are preliminary.
Some studies reveal that gelatin tannate could be effective in treating diarrhea or gastroenteritis (stomach flu) in children. One study noted improvements in bowel movements and stool consistency when gelatin was combined with an oral rehydration solution. However, a recent analysis of several studies found mixed results, indicating no consistent benefits of gelatin for diarrhea.
Researchers are exploring gelatin’s role in promoting a healthy gut microbiome. A 2022 in vitro study suggested that gelatin peptides might lower inflammation-related cytokines, especially in individuals with inflammatory bowel disease. Still, further human studies are needed to verify these results.
Gelatin is primarily a protein-rich substance, with each tablespoon (7 grams) containing protein and small amounts of micronutrients like phosphorus, potassium, and iron, but hardly any fat or carbohydrates.
Consuming gelatin in food is generally safe, but taking it as a high-dose supplement could lead to side effects like a sore throat or mouth sores. It’s also unclear if gelatin supplements are safe for breastfeeding individuals, so it’s better consumed in dietary forms. Pregnant people interested in using gelatin for particular health conditions should consult their healthcare provider before starting any supplement. Likewise, parents should check with a pediatrician before giving gelatin supplements to their children.
Since gelatin derives from animal collagen, it is not suitable for vegans and may be inappropriate for some vegetarians. Gelatin is common in the baking section of grocery stores and is also found in various skin and hair care products like shampoos and face creams. For those avoiding animal products, checking ingredient labels and opting for vegan alternatives is recommended. Dermatologists can also suggest suitable products.
While gelatin has potential benefits, high-quality studies to confirm these benefits are lacking, most existing research being small or conducted on animals or in test tubes. Eating gelatin through food is typically safe, but it’s wise to consult a healthcare provider before starting supplements.
