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Gelatin, Collagen, Glycine: What’s the Difference? What’s So Good About Them?

May 9, 2017 By Angie 6 Comments

Gelatin, collagen and glycine are talked about a lot in health circles - and rightly so. They're essential for every cell and system in the body.

Gelatin, collagen and glycine are talked about a lot about in health circles – and rightly so. They’re essential for all of the cells and systems in our body. Here’s a brief run-down on what they are, how they differ, and how we can get enough of them.

What’s the Difference Between Gelatin, Collagen and Glycine?

Gelatin

Gelatin is a protein which is released when the skin, bones and connective tissues of animals are cooked. When we make bone broth, it’s the gelatin which causes the stock to transform into a quivering semi-solid mass once cooled. The high gelatin component of bone broth is one of the reasons why we sing its praises, and why it’s recommended for people who are following a healing diet. Given that gelatin is obtained from those parts of the beast which are generally thrown away, it’s fair to assume that unless you’re consuming bone broth regularly, your gelatin intake is likely to be low.

Collagen is the most abundant protein in the animal kingdom. It has a triple helix structure made up of three amino acids: glycine, proline and hydroxyproline.

Collagen

Gelatin, collagen and glycine are talked about a lot in health circles - and rightly so. They're essential for every cell and system in the body.

Collagen and gelatin are more or less the same thing. Collagen hydrolysate is a protein peptide derived from gelatin. The skin, bones and connective tissues of the animals undergo more intensive processing, such that the large protein molecules of the gelatin are broken down into small collagen peptides. Both contain the same amino acids. Our digestive acids will break down all of them in the gut, regardless of whether they’ve come from gelatin or collagen, but being smaller, the peptides will be easier assimilated. This can be a good thing for people with compromised health and/or digestive issues.

Collagen comes from the Greek root kolla, meaning glue. In fact ‘colla’, in Italian means exactly that: glue. So, collagen is the glue that holds all the body bits together. It’s the main structural protein found just about everywhere: bones, skin, soft tissues, digestive wall linings, muscles, tendons. Collagen gives our tissues and skin their elasticity. It allows us to recuperate quickly after exercise, and heal after injury.

Glycine

Glycine is the primary amino acid in collagen, making up about 33%. It’s the second most widespread amino acid found in human enzymes and proteins. Proline is essential for it’s formation. Hydroxyproline is the precursor to proline. They all work alongside vitamin C and lysine to create the essential building blocks for the elastic fibres found in the skin, bones, muscles, ligaments and tendons.

Gelatin vs Collagen

So why choose one over the other?

Well, for getting gelatin into your diet, you can’t beat bone broth.

It’s great sipped on it’s own at the start of a meal or as a snack. A cup before going to bed will help you sleep. Adding a ladel or two as your base stock when cooking makes everything taste rich and sumptuous. With the Instant Pot, it’s breeze to make at home. It’s cheap – all you need are a few bones, a celery stick, a carrot, herbs and salt – and it’s environmentally sound, as it means you’re using more parts of the beast than you would if you were only eating the muscle.

Other than bone broth, powdered gelatin or sheets can be used to make all sorts of tasty treats, from jellies and gummies to puddings and parfaits.

But hydrolysed collagen powder has it’s advantages.

One reason is that, as mentioned earlier, collagen may be easier to digest and assimilate, given that it’s already broken down into smaller protein structures. This might be a good thing for people who have digestive issues such as leaky gut or IBS.

Another reason is that sometimes you just don’t want a bowlful of bone broth.

Gelatin only dissolves in hot water and causes liquids to gel, which means you can either drink it hot as a broth or soup, or make the broth into an aspic, which nobody seems to do these days. Or, you can buy the gelatin in powder or sheets, and make it into all kinds of treats, from jellies and gummies to pannacotta’s and marshmallows.

Collagen, on the other hand, dissolves in cold water, and doesn’t cause gelling, which means you can mix it into any kind of drink, hot or cold, and swill it down. Personally, during the warmer months, I’ll choose a smoothie with a spoonful of collagen peptides over a hot cup of stock. A scoop can also be added to your energy bars, fat bombs and baking.

Both gelatin and collagen have their place. The important thing is to get it into you.


Tell Me More about Glycine

Gelatin, collagen and glycine are talked about a lot in health circles - and rightly so. They're essential for every cell and system in the body.

Glycine is the smallest and simplest of the 22 essential amino acids, yet it’s found in high concentrations in our skin, connective tissues and muscles. It’s essentially the big all-rounder.

Digestive System It helps break down fat through regulating the concentrations of bile acids. and helps transport glycogen to the cells to be used for energy. It helps rebuild the tissues that line the walls of the digestive tract, making it an important part of a healing diet for anyone suffering from leaky gut, IBS and other inflammatory digestive disorders.

Circualtory System It’s required for the biosynthesis of heme, a key component of haemolglobin.  Haemoglobin ensures healthy red blood cells, which transport oxygen to all parts of the body.

Central Nervous System Glycine works with taurine and gamma-amino butyric acid (GABA) as an inhibitory neurotransmitter, meaning it calms down an overly excited central nervous system (think, hyperactivity, schizophrenia, bipolar, epilepsy.) It helps protect the body from shock, and promotes sleep.

Blood Sugar It assists with the regulation of blood sugars by converting glucose into energy.

Muscle growth and repair Glycine is necessary for the biosynthesis of creatine, which provides muscles with a direct energy source and helps build muscle tissue and strength. In the absence of collagen, damaged tissues can’t repair.

Anti-aging Glycine is required for keeping connective tissues and the skin firm and flexible. It helps prevent the formation of free radicals.

Hormones Glycine can be methylated into dimethlglycine (DMG), which is necessary for the biosynthesis of estrogenic and androgenic hormones. It helps stimulate the secretion of the Human Growth Hormone.


Should I Take Collagen Supplements?

The human body requires at least 10 grams per day of glycine for basic metabolic processes, more  if managing a disease that disrupts glycine synthesis. Given that only around 3 grams can be synethesized, the other 7 or more grams need to come from the diet.

Sources of Glycine include fish, meat and dairy. Vegetable sources include spinach, kale, cauliflower, cabbage, pumpkin, banana, kiwi, cucumber, and beans. Fantastic sources of glycine, obviously, are bone broth and collagine peptides.

Collagen Supplements may be useful if you are

  • treating chronic fatigue syndrome, anaemia or hypoglycaemia
  • needing to boost your energy levels and well-being
  • an endurance athlete and working out hard
  • recovering from soft tissue injuries
  • wanting to enhance skin appearance
  • suffering from joint and muscle pain
  • managing autoimmune disease

Remember

Gelatin, collagen and glycine synthesis is enhanced with vitamin C. Pop a kiwi fruit and a handful of spinach into your collagen enriched smoothie!


Resources for Gelatin, Collagen and Glycine

I used these articles to compile this post:

A Primer on Peptides: What They Are and Why to Take Them – Breaking Muscle

Glycine – Amino Acid Studies

Proline – Amino Acid Studies

All About Gelatin and Collagen – Paleo Leap

10 Reasons to Eat More Collagen – Mark’s Daily Apple

Collagen: The Fibrous Proteins of the Matrix – NCBI Books


Where Can I Buy Collagen Peptides?

Collagen Peptides in the United States

Buy Collagen Peptides from Mark Sisson’s Primal Kitchen – there’s a great range of flavoured and straight-up collagen powder. And you receive a 10% discount for being a reader of Paleomantic – just enter the code ‘PALEOMANTIC’ at the checkout.

Looking for Collagen Peptides in the UK?

Try the great range at Planet Paleo: Pure Collagen, Active Collagen and Primal Goddess.

Buy on Amazon.


 Collagen and Gelatin Recipes

75 Ways to Get More Gelatin in Your Life – Savory Lotus – A great line-up of Gelatin desserts.

Energy Balls with Almonds, Dates and Collagen – These are fun! Just try not to lick your fingers too much while you’re making them.

Energy Bars with Vanilla Coconut Collagen – Perfect for long trips and lunch boxes.

 


On the Side

Peptides: What Are They and Should I Take Supplements? – a brief post to clear up the question, ‘What’s a Peptide?’

How to Make a Great Bone Broth – It’s an AIP, low FODMAP recipe that I swear by.

Instant Pot Love: 11 Irresistable Reasons Why You’ll Lose Your Heart to the Instant Pot – if you’re serious about your health and your gelatine/collagen/glycine intake, then you’ll be needing one of these.


This post has been shared on Real Food Fridays.


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Blessings, Good Health, Take Care

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Filed Under: Health & Lifestyle Tagged With: Health, Leaky Gut

Previous Post: « Peptides – What Are They, and Should I Take Supplements?
Next Post: Green Smoothie – With Cinnamon Spiced Carrot and Collagen Peptides – Paleo, AIP »

Reader Interactions

Comments

  1. Marissa Ripper

    November 15, 2018 at 9:41 pm

    Lots of good information in this article. Well worth the read.

    Reply
    • Angie

      November 16, 2018 at 2:57 pm

      Thanks, Marissa!

      Reply
  2. KELLY

    January 4, 2019 at 3:08 am

    SUCH GREAT INFO! & RECIPES!.

    Reply
    • Angie

      January 7, 2019 at 9:22 am

      Thanks, Kelly. So glad you’re finding the information and inspiration that you’re looking for! Best in health! A

      Reply
  3. Vanessa

    February 17, 2019 at 2:16 am

    Hi, great article, never seen it explained this well before.

    You mention we need at least 10g of glycine per day. I take collagen hydrolysate, about 2 tbsp per day which I think is 20g of collagen. Is this sufficient?

    Also do you know any inexpensive ready made bone broth brands? Many are just beyond my affordability.

    Many thanks

    Reply
    • Angie

      February 20, 2019 at 5:44 pm

      Hi Vanessa, Thanks – so glad you’ve found the post useful. I couldn’t tell you how much collagen is right for you specifically – it would depend on so many factors, such as how much you’re receiving from your diet and how your body is metabolizing it. I really think you notice the difference in your nails and hair when you’re consuming enough.

      I have no experience with ready made Bone Broth – I always make my own, which is certainly the cheapest way. If you have an Instant Pot it’s so easy!
      But I’m sure there are some good commercial ones out there – perhaps do a search for broth which is specifically made from pastured, grass fed, organic livestock. Stay healthy! A

      Reply

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Hi, I'm Angie. Thanks for popping by. I'm here to help you say goodbye to allergies, reduce inflammation and lose weight... naturally and forever. Scout around the website, there's loads of information. And when you're ready to make real, sustainable changes, get in touch and I'll talk you through my Primal Health Coaching programs. You don't have to live with the pain - trust me. Been there, done that, I know. I'm looking to meeting you, and I look forward to helping you live a much healthier, happier life.

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Angelina Brazzale is a certified Primal Health Coach. She cna help you reach your goals of health and vitality through evolutionary diet and lifestyle practices.

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THE MOST AMAZING THING about health is that you ge THE MOST AMAZING THING about health is that you get to choose. Even if you have a familial predisposition to something. Even if you’ve already been diagnosed with something. Even if you’ve hit rock bottom and are despairing.

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Recipe Post! If you know that you Should eat liver Recipe Post! If you know that you Should eat liver because it’s a superfood and all the Paleo & AIP folk promote it... but you can’t get past the strong flavour - then this recipe is for you.

It’s like Liver for Beginners. In fact, why didn’t I call the post that? 

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Fried Liver with Spice
Ingredients
🥄 300 grams beef liver
🥄 2 tablespoons cassava (manioca) flour
🥄 1/4 teaspoon ground cinnamon
🥄 1/4 teaspoon ground cloves
🥄 1/4 teaspoon ground ginger
🥄 1/4 teaspoon ground tumeric
🥄 1/4 teaspoon salt
🥄 2 tablespoons olive oil

Instructions
1. Cut the liver into bite-sized pieces, about 5cm.
3. Mix the flour, cinnamon, cloves, ginger, tumeric and salt in a bowl. 
5. Add the pieces of liver one at time and toss to coat with the spice mix.
6. Heat the oil in a fry pan over a medium heat. Add the liver in a single layer. Fry for a couple of minutes on each side so that the pieces are golden and cooked to your liking.

Notes
Make double the recipe or enough to fill a small jar so that you always have the spice mix on hand.

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Sweet, whatever else is going on in your world doe Sweet, whatever else is going on in your world doesn’t matter. What your body needs is Nutrient Dense Food.

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Nutrient dense food is:
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🥑🥚🥥 Healthy fats, and apart from avocados, coconut, olives & a few nuts & seeds, again we’re talking animal products: eggs, fatty fish, sat fat from animals.

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80% of what you look like and how you feel depends 80% of what you look like and how you feel depends on what you put into your mouth. 80%! The other 20% is divided between how you’re moving, how you’re sleeping, how you’re connecting (with others, yourself, nature & the world) and how you’re thinking, your mindset.

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How To Be Healthy. 3 Factors. 3 Systems. 5 Element How To Be Healthy. 3 Factors. 3 Systems. 5 Elements.

The 3 big factors which impact on health are:
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