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Collagen is the most abundant protein in the body, and gelatin is the cooked form of collagen. As such, they have a number of properties and benefits.
However, their use and application vary greatly. Therefore, they may not be used interchangeably and you may have to choose one or the other depending on your needs.
This article looks at the main differences and similarities between collagen and gelatin to help you decide which one to choose.
As the most abundant protein in your body, collagen makes up approximately 30% of your protein mass. Found primarily in connective tissue such as skin, joints, bones, and teeth, it provides structure, strength, and stability to your body .
Gelatin, on the other hand, is a protein product that is made by heating to partially break down collagen, such as by boiling or cooking animal skins or bones.
These similar proteins have an almost identical nutrient profile, as shown in the following table, which compares 2 tablespoons (14 grams) of dry and unsweetened collagen and gelatin.
As you can see, both collagen and gelatin are almost 100% protein and provide almost the same amount of this nutrient per serving.
They also have a similar composition of amino acids, organic compounds known as the building blocks of proteins, the most common type of which is glycine .
On the other hand, they may differ slightly depending on the animal source and the method used to extract the gelatin. In addition, some commercial gelatin products contain added sugars and artificial colors and flavors, which can significantly impact nutrient content.
Collagen is the most abundant protein in your body, and gelatin is a broken down form of collagen. Therefore, they actually have the same nutritional value.
Collagen and gelatin are widely used in the cosmetics and pharmaceutical industries, primarily for their skin and joint health benefits.
Collagen and gelatin can reduce signs of skin aging, such as dryness, flaking, and loss of elasticity due to decreased collagen content in the skin.
Research shows that consuming collagen and collagen peptides (a degraded form of collagen) can boost collagen production in the skin and provide anti-aging benefits.
For example, two human studies in which participants took 10 grams of oral collagen supplements per day showed a 28% increase in skin moisture and a 31% decrease in collagen fragments—an indicator of collagen mass loss—after 8 and 12 weeks, respectively.
Similarly, in a 12-month animal study, taking fish gelatin increased skin thickness by 18% and collagen density by 22%.
What’s more, studies have shown that collagen can increase levels of hyaluronic acid, another important component of skin structure, suggesting a potentially beneficial role in protecting skin from UV-induced damage.
Finally, a 6-month study in 105 women found that taking 2.5 g of collagen peptides daily significantly improved skin appearance by reducing cellulite, but more research is needed to confirm this effect.
Collagen and gelatin supplements can help treat exercise-induced joint wear and tear and osteoarthritis, a degenerative joint disease that can lead to pain and disability.
Studies have shown that these proteins can improve joint health by accumulating in cartilage when taken orally, thereby reducing pain and stiffness.
For example, in a 70-day study of 80 patients with osteoarthritis, those who took a gelatin supplement of 2 grams per day experienced significant improvements in pain and physical activity compared to controls.
Similarly, in a 24-week study of 94 athletes, those who took 10 grams of collagen supplements per day experienced significant reductions in joint pain, mobility, and inflammation compared to controls.
Collagen and gelatin can improve skin, joint, gut, and bone health, which is why they are widely used in the cosmetics and pharmaceutical industries.
Collagen in its natural form is made up of a triple helix of 3 chains, each containing over 1,000 amino acids.
In contrast, gelatin, the cleaved form of collagen, undergoes partial hydrolysis or fragmentation, meaning it is made up of shorter chains of amino acids.
This makes gelatin easier to digest than pure collagen. However, collagen supplements are mostly made from a fully hydrolyzed form of collagen called collagen peptides, which are easier to digest than gelatin.
In addition, collagen peptides are soluble in hot and cold water. In contrast, most forms of gelatin only dissolve in hot water.
Gelatin, on the other hand, can form a gel that thickens when cooled due to its gel properties, which collagen peptides lack. That’s why they are not interchangeable.
You can find collagen and gelatin supplements in powder and granule form. Gelatin is also sold in the form of flakes.
The main difference between collagen and gelatin is mainly due to their chemical structure, which makes collagen completely soluble in hot or cold water, while gelatin forms a gel that thickens upon cooling.
Both collagen and gelatin are highly bioavailable when taken orally, meaning they are efficiently absorbed by your digestive system .
Collagen is mainly used as a highly digestible dietary supplement. You can add it to your coffee or tea, mix it into smoothies, or mix it into soups and sauces without changing their consistency.
In contrast, gelatin, known for its gel-forming properties, has many culinary uses and uses. For example, you can use it to make homemade jelly and fudge, or to thicken sauces and dressings.
However, if you’re looking to increase your protein intake, you’ll likely get the most benefit from taking collagen supplements.
This is mainly because the collagen supplement label will show you how much you are taking, making it easier to increase your intake, whereas you may be consuming less gelatin if you only use that form in your recipes.
If you are choosing between collagen and gelatin, consider what they are used for. Collagen is mainly used as a food additive, while gelatin is more suitable for cooking.