As we age, collagen production declines. In fact, it’s happening as you read this.

As we age, collagen production declines. In fact, it’s happening as you read this.

From your mid 20’s your collagen production slows down, and the cell structures weaken. Your skin gets thinner, saggier, and you start to develop wrinkles. Your hair appears lifeless and brittle, your tendons and ligaments start moving with less ease, and your joints get inflamed, leaving you feeling stiff and old.

But, has it always been this bad?

Traditionally, people consumed larger amounts of collagen and gelatin from the foods they consumed. Our grandparents and great-grandparents prepared most of their meals at home and used the whole animal. This top-to-tail method meant that nothing went to waste and the whole animal was utilised.

Our grandparents also favoured cooking in animal fats. They made broths from bones, gravies from pan juices, they slow cooked meat on the bone, organ meats were prized and homemade remedies were made from rendered animal fats.

Unfortunately, over time we have lost this practice which means that we’re eating a lot less gelatin than our ancestors, if any at all.

Age and a poor diet are not the only factors that affect collagen production. There are other internal and external factors that can speed the rate of damage. These include:

• Exposure to free radicals
• Hormone imbalances
• Nutrient deficiencies
• Poor gut health
• Stress
• Sugar and excess carbohydrates
• Drugs and alcohol
• Excessive sun exposure

So, what is collagen?

Collagen comes from the Greek work kolla (glue) and is one of the most abundant proteins in the human body, accounting for approximately 30% of total proteins. It contains a mixture of amino acids such as glycine and lysine, which can be used by the body to support connective tissue structures. It’s found in skin, bones, cartilage, muscles, tendons, blood vessels, digestive system and even vital organs.

In simplest terms, collagen is the “glue” that helps hold the body together.

Collagen Vs. Gelatin: Same, Same but Different!

These terms are often used interchangeably, but there is a difference.

Gelatin is a protein that derived from the partial hydrolysis (breaking of chemical bonds) of collagen. Cooking collagen helps isolate gelatin, which is why your bone broth will set in the fridge.

Collagen hydrolysate is processed more intensively, this process causes the proteins to break up into smaller pieces. It also makes it more bioavailable (faster absorbing), and easier to digest.

Collagen

• Same amino acid profile
• Processed more intensively
• Short chain collagen peptides
• Faster absorption
• Will not congeal, water soluble
• Collagen can be used with anything.
• Ideal for smoothies, shakes, ice-cream or add it to your favourite hot beverage

Gelatin

• Same amino acid profile
• Processed using partial hydrolysis
• Long chain amino acid
• Slower absorption
• Will congeal (gel)
• Use as a thickener in recipes such as jelly, custards, gummy lollies and gravies

Overall, however, collagen and gelatin are both derived from the same sources and have identical amino acid profiles but different chemical properties. And since they provide many of the same health benefits, you really can’t go wrong.

Health Benefits

• Gelatin provides adequate glycine to balance out methionine from meat and egg consumption
• Makes your hair, skin and nails healthy and strong
• Protects your joints and lowers joint pain
• Improves the lining of the digestive tract, thereby preventing permeability and leaky gut
• Aids digestion by producing gastric acid secretions
• Helps improve sleep quality
• Lifts your mood and improves cognitive function

How to boost collagen in your diet

• Make bone broth (liquid gold) a staple in your diet
• Consume pasture raised meats and wild seafood
• Choose gelatinous cuts of meat, and meat on the bone
• Use pan juices to make gravies
• Eat foods rich in vitamin C
• Eat an abundance of dark leafy greens
• Snack on high antioxidant berries
• Make your own jelly, gummy lollies, puddings, or custards
• Add it to sauces and soups to thicken them
• Stir into your coffee or tea, or even just a glass of water
• Add it to smoothies and shakes
• Use a high-quality collagen and gelatin supplement

Remember, it cannot be made by the body so it’s important to eat a diet rich in collagen. For more information on the health benefits of bone broth please check out this article by Chris Kresser.

Jenn X

Gelatin

• Same amino acid profile
• Processed using partial hydrolysis
• Long chain amino acid
• Slower absorption
• Will congeal (gel)
• Use as a thickener in recipes such as jelly, custards, gummy lollies and gravies