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Just One (1) Tablespoon Of Gelatin Daily Is Enough To Improve Joint Health

Discussion in 'Scientific Studies' started by haidut, Dec 21, 2016.

  1. haidut

    haidut Member

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    A human study, and as such very relevant. The current "kind" of joint supplements on mainstream TV is undoubtedly glucosamine. Very little evidence is available to support the claims behind this heavily advertised supplement. On the other hand, gelatin (and glycine) have over 100 years of research behind them showing benefits for joint and overall bone health. I recently posted this study about low dose glycine benefitting greatly bone health.
    Low-dose Glycine As A Treatment For Menopause, Osteoporosis, Obesity

    This more recent study used actual plain gelatin as a supplement and measured biomarkers of collagen synthesis in joints. The dose used was 15g daily for just 3 days.

    Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis
    "...With the beneficial effects of gelatin supplementation in vitro, we next performed a human study using a serum marker of collagen synthesis during a 72-h supplementation and exercise program. For all 3 treatment groups, PINP concentrations at baseline were 27.9 6 4 ng/mL. The repeated bouts of 6 min of rope-skipping interspaced with 6 h of rest resulted in an increase in the amount of the amino-terminal propeptide of collagen I in the placebo (53.9%) and 5-g gelatin (59.2%) groups (Figure 5A). In the 15g gelatin treatment group, there was a further significant increase (153%) in PINP at 4 h (P , 0.05; Figure 5A). The doubling of PINP concentrations at 4 h was maintained throughout the whole 72 h of treatment. Supplementing with 15 g gelatin resulted in a doubling of the AUC for PINP compared with time (Figure 5B)."

    Gelatin supplements, good for your joints? - Egghead

    "...Baar, Greg Shaw at the Australian Institute of Sport, and colleagues enrolled eight health young men in a trial of a gelatin supplement enhanced with vitamin C. The volunteers drank the supplement and had blood taken, and after one hour performed a short (five minute) bout of high-impact exercise (skipping). The researchers tested the blood for amino acids that could build up the collagen protein that composes tendons, ligaments, and bones. They also tested blood samples for their effect on Baar’s lab-grown ligaments at UC Davis. The gelatin supplement increased blood levels of amino acids and markers linked to collagen synthesis, and improved the mechanics of the engineered lab-grown ligaments, they found. “These data suggest that adding gelatin and vitamin C to an intermittent exercise program could play a beneficial role in injury prevention and tissue repair,” the researchers wrote. Read the paper here. The work was funded by the National Institute on Aging (NIH) and the Australian Institute of Sport."
     
  2. belcanto

    belcanto Member

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    Thank you for posting this; I always this of gelatin for joints and ligaments, but to find out it's good for bones too is a plus!

    I make a lot of panna cotta (Italian milk gelatin); I'm going to have to find an Orange Julius recipe and make gelatin out of it so I can get the vitamin C along with it. :D:D
     
  3. DrJ

    DrJ Member

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    My own experience reflects this. Long standing knee issues went away and squatting became much more natural.
     
  4. grenade

    grenade Member

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    Haidut,

    Do you think consuming pure glycine (at least 4+grams per day) would replicate these results?
     
  5. OP
    haidut

    haidut Member

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    Did you look at the study on glycine in my original thread?
     
  6. grenade

    grenade Member

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    Lol whoops, I just did! But in terms of not only releasing estrogen and helping bone health (in which glycine did in that one study ... ), but aiding in connective tissue repair - is there evidence that glycine would?
     
  7. OP
    haidut

    haidut Member

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    Never heard of a chemical that can aid bone growth but not aid collagen health/strength as well. There isn't much different between the two. Bone is about 30% collagen so the effects of glycine on bone strength are probably due to its effects on collagen (and steroids).
     
  8. grenade

    grenade Member

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    Excellent - thanks Haidut!
     
  9. cdan1

    cdan1 Member

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    There is about 9 grams in 1 tablespoon of plain gelatin powder is there not?
     
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