Staying active is essential for maintaining overall health and vitality and the quality of life. However, sore, achy, or swollen joints can keep many people from being as active as they would like. Sometimes, joint problems can be attributed to arthritis or an injury to the tendons, ligaments, muscles, or bones that make up your joints. Fortunately, both causes may share a common remedy: gelatin.
The Importance of Collagen
Gelatin is made from collagen that comes from the joints, ligaments, tendons, and/or bones of pigs or cows. Collagen is a protein found in these animal connective tissues as well as in human connective tissues. As people age, collagen production tends to decline, which can impact your joints, skin’s elasticity, and other body parts. That’s where gelatin comes in, acting as a supplement helping to increase the amino acids used to produce collagen.
Study: Gelatin and Joint Health
Researchers from the University of California-Davis College of Biological Sciences and the Australian Institute of Sport conducted a study on gelatin and joint health. They discovered that taking a gelatin supplement, combined with vitamin C, can increase the biomarkers associated with collagen production in the body. In the study, eight young men drank a liquid gelatin supplement enhanced with vitamin C, varying between 5 grams and 15 grams of gelatin. Then, one hour after the collagen was taken, the men exercised, which is known to boost collagen production.
During the study, participants jumped rope for six minutes, one hour after taking the supplement, and followed this pattern three times per day for three days. Blood was drawn frequently throughout the study. By the end, researchers determined that participants who took 15 grams of gelatin one hour before exercise were able to double the amino acid precursor for collagen in their blood, meaning their body was likely making double the collagen.
While this was a small study, others have backed this connection, with a 2000 study showing that 10 grams of gelatin plus calcium and vitamin C can ease the joint pain and stiffness caused by osteoarthritis. A 2009 study also indicated that chicken collagen supplements improved joint function in people with rheumatoid arthritis.
Good Gelatin Sources
It is crucial to get gelatin from a high-quality source. Homemade bone broth, made with beef bones from grass-fed livestock, is recommended. Since the broth comes from the bones, it is an excellent source of gelatin.
For those who don’t want to make the broth themselves, premade bone broth powder can be found online or at local health food stores. Additionally, grass-fed gelatin supplement powder can be added to juice, broth, tea, soups, or stews. Unflavored gelatin can be added to almost anything without affecting the taste. Gelatin capsules are also available.
By supplementing with gelatin or bone broth and boosting collagen production through exercise, not only will you have healthier joints, but you will also have better digestion, younger-looking skin, healthier hair, and stronger teeth. This may help get you back into walking, running, HIIT, yoga, and other exercise styles that keep you moving and contribute to strong, healthy, and productive senior years.
