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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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February 10, 2016

10 Reasons to Eat More Collagen

By Mark Sisson
101 Comments

Collagen finalFor years, the bodybuilding, protein-gorging community has maligned collagen for its inessentiality and lack of input into the muscle-protein synthesis process. From their perspective, it sort of makes sense. Why bother with “low quality” protein like gelatin/collagen when you can pound the whey, eat the meat, and focus on other sources of the essential amino acids directly involved in building muscle?

Except the research is showing that these “nonessential” proteins are actually pretty darn useful.

A while back, I suffered an Achilles injury during of one of my Ultimate Frisbee matches. In my attempt to speed recovery time, I did some research and started supplementing with collagen. The results, in my personal n=1 experiment, were pretty dramatic. Once I added collagen to the mix, my healing kicked into overdrive. As I’ve dug deeper into this topic to uncover the many benefits dietary collagen can bestow upon us, I’m convinced collagen/gelatin is an essential part of the human diet. And yes, even—or especially—bodybuilders, power lifters, and other athletes concerned with performance, muscles, and optimizing swoleness can benefit from eating more collagen. But why?

1. We don’t make enough glycine to cover our body’s needs

Most people view amino acids in one of two ways: either they’re essential, meaning our bodies can’t synthesize them, or they’re inessential, meaning our bodies can. In actuality, there’s a third category: amino acids can be conditionally essential. Glycine, the primary amino acid in collagen, is synthesized from the amino acid serine to the tune of 3 grams per day. That’s not nearly enough. The human body requires at least 10 grams per day for basic metabolic processes, so we’re looking at an average daily deficit of 7 grams that we need to make up for through diet. Even more in disease states that disrupt glycine synthesis, like rheumatoid arthritis.

2. We’re wasting half the animal otherwise

The average cow is half muscle meat and half “other stuff.” Most people only eat the muscle meat and ignore the other stuff, which includes bones, connective tissue, cartilage, tendons, and other collagenous material. The other stuff ends up in pet food or used by other industries, but we could be eating it, getting healthier, and wasting less food in the process.

3. It balances out our meat intake

The more meat we eat, the more glycine our bodies utilize. This has been shown in rodent studies. Rats on high methionine (the amino acid most prevalent in muscle meat) diets die earlier than rats on low methionine diets. Keeping the methionine high while adding glycine, though, abolishes the reduced longevity. In human terms, this would be like continuing to eat muscle meat while adding in collagen or gelatinous meats. If the same holds true in humans, it means low-animal protein diets aren’t necessary to live longer, healthy lives. It means all those atrophied calorie restriction folks are doing it wrong. They could be eating meat—deriving the “short-term” benefits like increased lean mass, better athletic performance, and lower fat mass—and living long, healthy lives.

4. It might explain the “meat-disease” links

We like meat around here. We make no bones about it. And whenever a questionable observation study comes out claiming a link between meat and disease or death, we’re quick to show why it’s spurious or explained by variables the researchers failed to control for. But there’s another possibility: what if there is a connection between meat and certain diseases, like diabetes, and eating collagen is the key to severing that connection? In one recent study, the relationship between red meat and diabetes was abolished after controlling for low-glycine status. People with low glycine levels and high meat intakes were more likely to have diabetes; people with higher glycine levels could have higher meat intakes without any issues. In another study, low circulating levels of glycine predicted diabetes risk. It may very well be that the way most people eat meat in developed countries—eating chicken breasts over chicken wings and skin, lean steak over oxtails and shanks, muscle meat over bones, skin, and tendons—is unhealthy. Increasing your collagen, then, could balance out the meat intake.

5. It’s protein-sparing

Eating gelatin reduces the amount of muscle meat required to maintain muscle mass and perform your regular protein-related physiological functions. We don’t need so much of the expensive muscle protein when we’re eating enough collagenous materials. Most recently, elderly men who supplemented with collagen experienced greater anabolic responses to resistance training than elderly men who didn’t take any collagen. Note: this was collagen, not whey, or beef, or eggs, or any of the other rich sources of essential amino acids normally associated with muscle building. The increased dietary collagen was likely sparing the amount of “meat protein” used for daily maintenance and allowing its greater utilization for putting on lean muscle mass.

6. It improves sleep quality

One of my go-to “sleep hacks” is a big mug of bone broth about an hour before bed. It always knocks me out (in a good, non-narcotic way). And according to research, I’m not making this up or suffering from placebo. Human studies show that 3 grams of glycine taken before bed increases the quality of your sleep and reduces daytime sleepiness following sleep restriction.

7. It’s good for your joints

Remember that study showing how we need at least 10 grams of glycine each day for basic metabolic processes? One of those processes is the maintenance of the collagen in our body (the most abundant protein we carry, in fact). Collagen is everywhere through the human body, but it concentrates where joints meet and in the connective tissue binding us together. Those 10 grams of glycine is just for maintenance, not repair after catastrophic injury or recovery from intense loading. If you’re a heavy exerciser or are recovering from joint damage, supplementary collagen/gelatin/glycine will improve your resilience. One recent study found that a glcyine-rich diet made the Achilles’ tendon stronger and more resistant to rupture in rats, increasing tendon remodeling in response to injury faster than rats on a low-glcyine diet. A 2008 human study found that giving collagen hydrolysate supplements reduced pain in athletes complaining of joint pain.

8. It’s good for your skin

Your face is made of collagen. Your underarms are made of collagen. All the problematic swathes of skin liable to descend into wrinkly parchment are made of collagen. Collagen provides body and bounce. Just like it keeps the integrity in a bowl of jello, collagen keeps skin buoyant. And when collagen levels in the skin drop, the skin droops. The studies bear this out:

And since the apparent age of your face is actually a good barometer of your longevity, increasing collagen consumption to maintain skin appearance may be way more than just a cosmetic intervention.

9. It improves wound healing

Makes sense, right? Our collagen requirements increase during wound healing (which involves laying down collagen to build new tissue), so a little extra in the diet can make a big difference. In patients recovering from ulcers, collagen supplementation sped up healing time. Some clinicians are even packing collagen directly into the wound dressing to speed up the healing process.

10. It enhances cooking

The foundation of many classic cuisines and dishes is gelatin-rich bone and meat broth. Soups, sauces, demi glace, curries, Jell-o Americana Egg Custard. Go to a high-end French restaurant and everything you eat—except maybe the dessert—will involve gelatin-rich stock. I’ve even used straight gelatin powder to enrich sauces and curries.

Okay, okay. Sisson, I’m convinced. How do I get more collagen in my life? Here are a few ways.

Eat gelatinous meats. Many meats are low in collagen, but not all. Shanks, necks, feet, cheeks, oxtails, ribs, and all the other cuts that take extra time in the slow cooker to become tender are high in collagen. Favor these meats instead of yet another chicken breast.

Clean your bones. You know those crunchy caps at the end of chicken drumsticks? That’s cartilage, a big whopping dose of concentrated collagen. Eat it.

Eat skin. Skin is almost pure collagen. Eat it, and eat the discarded skin from finicky dinner mates.

Drink bone broth. Bone broth is trendy right now, and for good reason; it’s a rich source of collagen. Bone broth is simple to make but takes valuable time. If you can’t do it yourself, there’s a budding bone broth industry more than willing to ship frozen or shelf-stable broth to your door.

Use powdered gelatin. I always keep a can around. You don’t have to make jello with it. My favorite use is a quick 10 minute Thai curry: toast the spices and curry powder in coconut oil, add coconut milk, reduce, and whisk in a couple tablespoons of gelatin powder to obtain the desired texture and mouth feel. Delicious and a huge dose of collagen.

Use collagen hydrolysate. This contains the same amino acids as gelatin, but mixes more easily into liquids of any temperature (gelatin needs hot water to dissolve).

Eat Primal Kitchen bars. Each of my new Primal Kitchen Dark Chocolate Almond bars contains 8 grams of pure collagen from grass-fed cows (it’s what gives the bar its unctuous chewiness). With collagen being about 33% glycine, that’s over 2.6 grams of glycine in each one—almost enough to satisfy those 3 grams used to improve sleep quality and reduce joint pain in studies.

Eating more collagen is a worthwhile, delicious undertaking, and after today’s post, you should have all the tools and reasons you need to start doing it.

Thanks for reading, folks. Take care!

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101 Comments on "10 Reasons to Eat More Collagen"

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Chris
Chris
7 months 19 days ago

I drink about 3 to 5 ounces of VERY gelatinous bone broth every morning (usually from Prather Ranch here in the Bay area). Anyone know how much glycine that would provide?

His Dudeness
His Dudeness
7 months 19 days ago

I would guess plenty. It’s tough to quantify the amount coming out of whole food though.

Ken Niehoff
Ken Niehoff
7 months 18 days ago

I’m familiar with the need for glycine to possibly counter the effects of eating muscle meat. I take 500 mg of trimethylglycine with any meat meal. It also lowers homocysteine.

bill mccauley
bill mccauley
7 months 19 days ago

Mark, You convinced my on the merits of collagen and I love the taste of bone marrow and bone broth. However, my recent lipid profile showed a spike in total cholesterol to 287 and LDL to 198, from about 230 and 130 respectively. These #s seem too high a risk for the wonders of collagen! Please advise.

Matt
Matt
7 months 19 days ago

I am very curious about this too. Would love to hear from Mark if this is related.

amyl
amyl
7 months 19 days ago

What is your ratio? I am not an expert but your ratio is a better indicator than the induviual numbers.

Zach Rusk
7 months 1 day ago

And by ratio, you’re referring to LDL : Triglyceride, correct? That has shown to be the more accurate predictor of health status.

Cathy Johnson (Kate)
7 months 19 days ago

I’ve been having organic beef gelatin collagen for about a month now! A little raw honey, a sprinkling of spices known to be beneficial and a squirt of my home made holy basil tincture and I’m good to go.

Terry
Terry
7 months 19 days ago
Bone broth has definitely become the “thing to do.” It’s all over youtube and articles about it’s benefits are everywhere. I’ve never tried it, but am going to wade in and see what it’s all about. Aside from the primal benefits, I think it would do wonders for my elderly mother. She’s got arthritis in both hands, and has been complaining about thinning hair and her aging skin. To top it all off, she doesn’t sleep very well. I think bone broth may just be the thing she needs. The hard part will be convincing her to actually drink it… Read more »
Anita
Anita
7 months 19 days ago

I make soup out of it. I have pig shanks that I simmer for 6+ hours and then simply add veg and more meat. Et voila! I have a great tasting soup. I generally eat it over the next 3-4 days. Great for winter.

Wildrose
Wildrose
7 months 19 days ago

Soup, for sure. Chicken soup… I would be very surprised if her own mother didn’t make it from bone stock.

His Dudeness
His Dudeness
7 months 19 days ago

It should taste like soup did in her childhood, which may make it into a comfort food of sorts. After all, taste is incredibly important to us humans when contemplating food choices (provided we have choices).

A good mug of broth just puts me at ease with the first sip.

Kayla
Kayla
7 months 19 days ago

Just don’t skimp the salt and it’s terrific. My favorite thing to add is some ginger powder or sliced ginger. And I’ve started making “egg broth” for breakfast or lunch. Pretty much like Mark’s egg coffee, except with hot broth instead of coffee. So good!

Thomas
Thomas
7 months 19 days ago

I use 2 x TSP Great Lake Gelatin in my smoothies each morning I train and have never felt better!

Noconago
Noconago
7 months 19 days ago

I’ve been using the Great Lakes product for about 2 years every time I’m eating straight muscle meat, like grilled steak. Just mix a couple tbs. with water and heat it up in a pan with butter and turmeric or some other herb or spice, then pour on top of steak. Delicious! Works wonders.

Meagan
7 months 19 days ago

That sounds so good! I’m going to try that

Lisa
7 months 17 days ago

Green can or orange?

Nikki
Nikki
7 months 12 days ago

Red or orange can if you want it to thicken or gel, green can if you want to add to smoothies, etc. The green can won’t “bloom”.

Mike
Mike
7 months 19 days ago

Okay, I’m convinced. So how many grams a day of gelatin would I want to use?

His Dudeness
His Dudeness
7 months 19 days ago

The canisters of Great Lakes gelatin and collagen list the amounts of the amino acids on the side. Not sure about other brands, but the numbers should all work out about the same. You could go to amazon and zoom in on the able or just google the nutrition info.

Alex
Alex
7 months 19 days ago
Just in time as always, Mark! I’ve been totally confounded by an odd observation I made this morning. I had nasty scratch on my leg from where my dog accidentally caught my shin with his toenails-of-death a month or two ago. It seemed to take a little bit longer to heal, and it made an unusually nasty scar (from a distance it still looks like a nasty gouge). Overall I’m healthy, according to my recent physicals. Big change I’ve recently made is getting serious about weight training. Four days/week, 45 min to an hour, low reps heavy weight, slow controlled… Read more »
Dan
Dan
7 months 19 days ago

Good one, though the visuals are disturbing…

Shary
Shary
7 months 19 days ago

Alex, a Primal/Paleo lifestyle and plenty of protein don’t work for everything. If the scratch got infected it would likely take longer to heal. Chances are that if it looks like a nasty gouge, it WAS a nasty gouge. It might have needed a stitch or two to close properly and avoid leaving an ugly scar. Try adding red meat to your diet. It’s excellent for building healthy red blood cells.

Dawn from the Frozen North
Dawn from the Frozen North
7 months 19 days ago

This sounds like a good reason to try making oxtail stew this weekend. My grandfather used to make it and it was sooooo good yet I have never attempted his recipe. Time to change that

Agatha
Agatha
7 months 19 days ago

Oxtail stew is fabulous and dead easy – the key is a long slow cook to make it tender.

Brown your oxtail in a frying pan then transfer to casserole dish. Add water to nearly cover the meat and simmer very very gently for about 3 hours. Then brown some onions and add them to the casserole. Simmer genlty for another 2 hours at least. Remove the meat & onions from the dish and boil the gravy to reduce it into a thick tasty, gelatinous sauce. Yum, yum yum.

Meagan
7 months 19 days ago

Whenever I accidentally get “glutened” I get unbearable joint pain and swelling. If I have bone broth made, I drink that because it completely relieves the joint pain. Really amazing stuff! Additionally, I suffered an ankle injury that just wouldn’t get better and started supplementing with the Great Lakes collagen. I probably took way too much because my digestion definitely suffered. But my ankle healed so quickly and now I just take a small amount after workouts and haven’t had an issue since!

Jordan
Jordan
7 months 19 days ago

May I ask what happened with your digestion? I’ve always heard that this is a good supplement to heal the digestive tract..

Meagan
7 months 19 days ago

That’s a good point about it being healing for the digestive tract! Maybe it’s better in its whole food form? It actually made me really constipated which is a problem I never have. It doesn’t happen when I eat gelatin or drink bone broth though. I was taking their recommended 2 tablespoons 2x per day because I was desperately hoping to heal my stubborn injury. I don’t take nearly as much now and I only supplement a few days a week. No issues so far 🙂

Chris
Chris
7 months 19 days ago

I just got my box of primal collagen bars. I didn’t think they’d taste great, but to my surprise they’re really good. They’re very gooey almost like caramel – people with braces beware. After having the chocolate/salt combination of the primal bar, the kind bar taste super sweet like candy.

I think they’re a winner.

Morgan
7 months 19 days ago

Hey Chris! So happy to hear you like the bars! Thanks for the support. We are totally addicted at headquarters 🙂

RobS
RobS
7 months 19 days ago

I just got the two boxes I ordered today (’cause I knew I’d like them) and I wasn’t disappointed. Not too sweet but very satisfying! They generated a lot of interest at my office (along with today’s post – excellent timing!). I predict a few orders from my colleagues are forthcoming.

Debra
Debra
7 months 19 days ago

Is there a wrong way to take it? I put mine in my morning buttered coffee after someone gave me the idea. I use the Great Lakes green can.

His Dudeness
His Dudeness
7 months 19 days ago

I usually drink it mixed with cold water after a meat-heavy meal. Really, it’s good in any liquid. I even add extra to my bone broth.

Wildrose
Wildrose
7 months 19 days ago

I would add to your recommendations… cook with bone stock. Making a curry? Chicken stock. Making a ratatouille? Chicken or beef stock. Any recipe that says, “use a cup of water”, use a cup of stock instead. I make miso soup with chicken stock all the time.

Becky D
7 months 19 days ago

I make marinara with mine!

PrimalGrandma
PrimalGrandma
7 months 19 days ago
We eat a lot of chicken drumsticks so I save the bones and freeze them in baggies. When I get 15 leg bones, I put them in a smallish crock pot, fill with water and slow simmer for 24 hours. (Some folks say you need to add ACV but I haven’t noticed any difference if I do or do not use ACV.) Sometimes I’ll add bay leaves, celery, etc., but it tastes good even without the added veggies. I get double use of the chicken and end up with some nice chicken bone broth that’s good and gelatinous when cold… Read more »
Rebekka
Rebekka
7 months 17 days ago

The ACV is because the acid helps to leach nutrients, including calcium, from the bones. It doesn’t have to be ACV – any vinegar or lemon juice will work. Doesn’t affect the taste but does affect the nutritional benefits!

His Dudeness
His Dudeness
7 months 19 days ago

If I ever start a personal training practice, “optimizing swoleness” will be on my business card.

Jen @ Self Thrive
7 months 19 days ago

I’ve spent some time looking up this subject and while I’ve read a lot about many of the reasons here, one thing that I actually never considered before was that we are otherwise wasting half of the animal. Although I do eat meat I find killing animals to be a shame, but knowing that we can use the entire thing seems to justify it a bit more.

Lynn
Lynn
7 months 19 days ago
I use two heaping Tbsp. of Great Lakes Collagen Hydrolysate (green can) in my tea pot every morning. Makes the tea cloudy, but does not effect taste or texture. I put glycine powder (cheap!) in to my kefir smoothies. I was trained in classic French restaurant kitchens where there’s ALWAYS a huge pot (or two, or three) of bones slowly bubbling. All this recent focus on bone broth makes me happy (people are learning it is tasty and healthful and makes good use of more of the animal) and makes me laugh (as I have made it at home and… Read more »
Becky D
7 months 19 days ago

I have an awesome keto chocolate shake recipe that calls for two tablespoons of hydrolysate collagen. Super easy and filling breakfast. Plus we have homemade bone broth in the crockpot from grassfed cows and carrot/orange jello squares. I don’t have a ton of spare time but all three are so easy to do. Adding my n=2, we’ve noticed a huge difference in joint health and an increase in muscle mass gain. Cheers!

Isabel
Isabel
7 months 19 days ago

When making stock and bone broth, or eating/chewing on shanks/drumsticks/wings, etc, how important is it that the animal was grassfed or pastured? I know ideally it should be, but all I can find at my grocery store (no Wholefoods, etc in my area) are regular pork shanks and regular turkey necks. Would I be ok using those or don’t even bother since they’re not pastured?

Becky D
7 months 19 days ago

I definitely vote that conventional bone broth is better than no bone broth. Great Lakes also provides collagen from grassfed beef you can order from Amazon if you are concerned and still want to supplement.

Coco
Coco
7 months 19 days ago

Really? I made some research last week and I didn’t find any evidence that Great Lakes is grassfed.

Kerri
Kerri
7 months 19 days ago

I believe kosher has to be grass fed. It does say it’s kosher. I had to look that up too.

Coco
Coco
7 months 18 days ago

I find no indication anywhere that kosher has to be grass fed.

For your information, the only brand I found to be grass fed is Vital Proteins.

Becky D
7 months 18 days ago
Kathleen
Kathleen
7 months 18 days ago

Protein Essentials is grass fed, non GMO & kosher. Also better price.

Coco
Coco
7 months 17 days ago

I know they claim that but they only resell gelatine made in these countries. We need to trust Great Lakes and we need to trust a whole chain of fabrication thousands of miles away.

Also, cattle ranches in South America are deforesting the jungle.

Personally, I can’t justify paying 63$/kg for a product that I’m not entirely sure is worth that much when I can pay 27$/kg for a product that I know is CAFO.

Tim
Tim
7 months 19 days ago

Has anyone tried the Pacific brand bone broth? If so, how are the health benefits?

HealthyHombre
HealthyHombre
7 months 19 days ago

Thanks to Mark’s advice a while back I’ve been drinking a cup of bone broth daily. I’ll admit I’m a sissy city boy, can’t handle the non-muscle parts of the animal. I eat mainly chicken, turkey, sardines and Alaskan salmon. I’m going to order another box of the MDA Primal Bars … since they now have a softer texture. 🙂

Barney
Barney
7 months 16 days ago

They do have a softer texture? That was my biggest problem with first box I bought, hard as a brick (almost). Also, I have been adding collagen hydrolysate to my coffee every morning for years now, I believe it to be an essential component of my vastly improved joint health, along with reducing the inflammatory foods in my diet such as grains and PUFA’s.

Hap
Hap
7 months 19 days ago

When I saw Great Lake Gelatin was certified from Kosher beef, that sealed the deal. Would be nice if kosher gelatin in your primal bars, as long as not dairy….or even better the bars were subject to kosher certification.

Mrs Rathbone
Mrs Rathbone
7 months 18 days ago
Kosher slaughter (Shechita) requires the animal to have its throat sliced open whilst still conscious. Good kosher slaughter should be done with a perfect blade by a trained and certified man who’s honest, kind and upright, and when it’s done with those caveats and with the animal restrained whilst upright it’s reasonably humane, and fast – bad kosher slaughter done by people for whom it’s not a serious article of faith, often involves hauling terrified animals into the air by their hindlegs, slashing them with a blunt or jagged blade, and leaving them to bleed out in pain and terror.… Read more »
Rebekka
Rebekka
7 months 17 days ago

Kosher slaughter does NOT require the animal to still be conscious. It does require stunning to be reversible, rather than the irreversible stunning used in most abattoirs. In Australia almost all kosher slaughter includes stunning – I can’t speak for what you do in other countries but it’s certainly not the case that the animal is conscious here.

Mrs Rathbone
7 months 17 days ago
That’s interesting, I’d never heard of reversible stunning. Can you give me some idea how it’s performed please, what method is used? The only info I found online after seeing your comment relates to the relatively rapid loss of blood to the brain after throat-cutting, which is a feature of correctly-done kosher slaughter. I’ve copied a link to a site explaining UK Shechita (which explicitly mentions the throat-cutting as a “non-reversible” stun) which should link from my name below, just to clarify that I didn’t pluck the concept from thin air. 🙂 If you look up “kosher slaughter” on YouTube… Read more »
Randi
Randi
5 months 8 days ago
I agree with you that any product that claims to be kosher must be certified as such under the most reliable supervising agencies. For animal product to be certified as kosher, the schitah, is performed under very rigid guidelines (I guess what you consider to be good kosher slaughter). Anyone can say that their product is kosher, but for those us who do keep strictly kosher, only those products which bear acceptable kosher certification (hashkacha) is allowed. I am troubled that you made an appeal for manufacturers of primal and paleo products not to use kosher animal products (which basically… Read more »
Mrs Rathbone
5 months 8 days ago
Randi wrote: “I am troubled that you made an appeal for manufacturers of primal and paleo products not to use kosher animal products (which basically means ANIMALS which are considered unkosher or treif, and has nothing to do with schitah) .” No: I wrote that in the context of kosher slaughtering methods (Shechita, transliterations into English vary and I used the one I found most frequently), I appeal to “manufacturers of primal & paleo-friendly products *not to default to* using kosher animal products” – I said nothing about appealing to them to NOT use kosher products, period. Because that’s not… Read more »
Vickie
7 months 19 days ago

Yes thank you! I was just trying to find out the benefits of taking in more collagen, and all the searches that turned up were skin care products! Growing up we always ate the cartilage (though it might be for reason #2 on the list of not being wasteful than for its taste) and friends from a different culture would find it strange, but there you go, collagen! 🙂

Marty
Marty
7 months 19 days ago

I’ve been eating the “plastic” and cartilage off our chicken and beef for years. Can’t get my wife or daughter to eat it, but they’re trained to throw their plastic my way when they’re done!

Elizabeth
7 months 19 days ago

I am obsessed with collagen. I blend the Vital Proteins or Great Lakes into my coffee along with coconut oil and ghee. I also make bone broth and cook meat on the bone as much as possible. I am constantly talking about collagen on my blog, mostly for the way it has improved my skin. I can honestly say my skin feels firmer at 49 than it did at 39!

Kari
Kari
7 months 19 days ago

I haven’t eaten read meat in 20 years because I just don’t like it. I eat chicken breasts, bacon and fish. I know I’m doing myself a disservice so I purchased some high quality grass-fed beef collagen recently. I bought some gelcaps to put it in but the directions say to mix with warm water. Is this necessary to reap its benefits? If so, would drinking it with warm water make it effective?
Thanks in advance for any insight!

Coco
Coco
7 months 19 days ago

I often crave chicken cartilage while eating chicken but I only eat it when it’s tender. So if something wrong happens and my chicken is overcooked, I get the benefit of eating more cartilage to balance the overcooked chicken!

I’m not too good with meat cuts name, does the cut used to make osso buco is gelatinous? I LOVE it. I always eat the bone marrow too, is there collagen in the marrow?

Trish
Trish
7 months 19 days ago

I take a tablespoon of Vital Proteins gelatin in a mug of hot nut milk morning and evening. I was pretty sick this summer and lost a lot of hair, but since I started with the gelatin a couple of weeks ago my hair has a little more body. It’s also helping my brittle nails.

TheMadRoot
TheMadRoot
7 months 19 days ago
Nourishing Broths from WAPF is a very decent, and somewhat recent, book that covers a lot about collagen and all the other aminos in broth and their benefits. One good thing to know for the ones trying to add broths and/or other collagen source in their diets is that according to their studies it takes about 4 months to really see dramatic improvement. They relate a lot with the potential to heal autoimmune diseases (arthritis would actually be an autoimmune issue) but you got to stick to it. A lot of research used in the book is based on one… Read more »
Oly
Oly
7 months 19 days ago

Unless I missed it, this article didn’t even mention the inflamed gut soothing properties of gelatin. Chicken soup…preferably made with the feet…used to be a quintessential tonic for the ill. Jello, too. Especially served after a heavy meal as a digestive aid and probably a good sleepy time aid.

Brenda
7 months 19 days ago
In the interests of research for medical use of collagen I came across this interesting article from Greenmedinfo on The GAPS diet & histamine intolerance/excess. A lot of foods are implicated, however, with this article’s emphasis on collagen and bone broth I thought others may wish to read it. The symptoms are listed and the solution is to abstain from certain foods for a short while. I have discovered, for myself, that during times of stress I can become sensitized to common foods. identifying the culprit is as easy as keeping a diet diary to discuss with a nutritionist. Example… Read more »
Jamie Hunt
Jamie Hunt
7 months 19 days ago

I tried the whole bone broth thing a while ago and got severely constipated from it. Im too afraid to risk trying it again. The idea of it sounds great however its effects on me were horrible. In a google search after I did find info suggesting that this can happen.

Jin-Woo Bae
Jin-Woo Bae
7 months 18 days ago

“With collagen being about 33% glycine…”
What are the other 67%?

Greg Armstrong
Greg Armstrong
7 months 18 days ago

Will supplementing with glycine capsules achieve the same effect if you’re in a time crunch?

human friend
human friend
7 months 18 days ago

So what about bio-accumulation of nasties in gelatin?
Pesticides, hormones, other chemicals?
I have never seen organic gelatin where I live so this is a concern.

human friend
human friend
7 months 18 days ago

Also, a definitive answer about gelatin/collagen supplementation and does it raise your cholesterol levels is needed!

Lacy
Lacy
7 months 18 days ago

I buy some raw ground “pet food” for my dogs. Sometime it’s ground beef with heart and liver, sometimes it’s ground chicken backs, etc.

Is there any reason I couldn’t cook and eat it? Would I get more nutrition from that than from regular “human food” ground beef?

Shary
Shary
7 months 18 days ago

I wouldn’t do that if I were you. Pet food isn’t as carefully produced or as closely monitored for contamination as human food, partly because it isn’t deemed necessary. Most animals can and often do eat things that would kill a human being. Why would you think there’s more nutrition in a package of raw dog food than what would be in human-grade ground beef and organ meat?

Cathy
Cathy
7 months 17 days ago

Hey people don’t forget chicken feet as a great source of collagen.
Also I never slow cook any more. I have a wonderful electric pressure cooker called Instant pot and any slow cooker recipe will cook up in minutes vs hours in my instant pot.
It turns itself off after cooking and since the contents were cooked under pressure it is sterile until you take the lid off so no worries about it sitting out on the counter overnight. Instant pot can be a slow cooker too but I never bother any more.

Daniel
7 months 18 days ago

One of my favorite foods out here in Spain is pork ear. It’s mostly skin and cartilage, so I assume it’s a great source of collagen too. Thanks Mark!

Alex
Alex
7 months 18 days ago

Pork rinds!! I eat them every day.

starmice
starmice
7 months 18 days ago

I get free pork skin from our farmer we buy our meat from, and throw a package in when I’m making broth. It makes the broth so incredibly gelatinous! The actual fat rises to the top so I can skim off when cool but still leaves the broth the consistency of jello. Another plus, I can then take the skin that’s been boiling in the broth, stick it on a cookie sheet and bake till golden and poof I have my own homemade pork rinds! (not the puffy kind, the really crunchy chicarone kind).

Tomzilla
Tomzilla
7 months 18 days ago
Regarding good sources of dietary collagen, I notice that octopus, squid and other sea creatures were not mentioned in Mark’s post. I have read that octopus and squid are high in collagen (and glycine) content. However, there seems to be a plethora of types of collagen and the breakdown of amino acids from which they are composed. So, as I live in N Portugal where octopus is king and we often grill it on the bbq, I am wondering how beneficial it is on the collagen spectrum, and if the collagens found in octopus (and squid) are made nutritionally available… Read more »
Sandy
Sandy
7 months 18 days ago

This article just inspired me to try some recipes that I saw for Herbal Tea Jello. So many possibilities. Will start experimenting this weekend.

grey
grey
7 months 18 days ago
I’ve been, like, vegetarian most of my life so imagine me nowadays with the only free-range boney thing I can afford, a half of a pig’s head with the poor dude’s nose coming up out of the cauldron, those beautiful snouts they have, and I’m praying to his or her spirit the whole time. The head of these beasts, these creatures so like us yet without our evil natures, is 18 pounds, and half of one is five bucks. That’s nine pounds for the price of one tiny cowmuscleburger (all units are liberty units, no SAD factory units are referenced… Read more »
Christina
Christina
7 months 18 days ago
I’ve been making a simple smoothie with almond milk, 2 Tbl Great Lakes collagen hydrolysate (the green can), and a handful of frozen blueberries as a post-workout treat every morning for a year or more. I don’t have nearly as many aches and pains the day after lifting as I used to. Now I’m convinced my husband should start doing the same–he developed Type I Diabetes at age 37 and his endocrinologist told him it’s typical to have achy joints, particularly first thing in the morning. He has definitely complained of that, and he works out very hard nearly every… Read more »
Webraven
Webraven
7 months 18 days ago

I’ve used collagen powder (usually Greta Lakes) for several years (1-2tbs/day) and have never noticed any overt effects. No changes in hair, skin, mood, sleep, joints, tendons, injury healing etc. That said,I never had any problems in those areas worth mentioning, and using collagen (and additional glycine, which I also use because I don’t feel like consciously limiting my methionine intake) just makes sense given our relatively recent departure from the inclusion of it in our diets. Great overview, thanks!

Marge
Marge
7 months 18 days ago
Some historical perspective… Our recent ancestors always used to make bone broth from their animals. (And I’m just talking about this past century…) Animal protein was either expensive, hard to raise/slaughter/clean/prepare, or challenging to hunt. You wasted none of it. In the past, nearly all soups were based on broth made with the bones of whatever meat was available. Soups, and particularly chicken soups, were widely recognized as good food for sick people. I am sure the soups that this ground-level wisdom was based on involved what we now call bone broth. There are many old books that mention calves… Read more »
Karhleen
Karhleen
7 months 18 days ago

I like Protein Essentials. They have grass fed non GMO gluten free collagen and gelatin. I’m also a big fan of their IbsatBroth – delicious. Healed my husbands foot pain.

Raina
Raina
7 months 18 days ago

This post is very timely, Mark! I ruptured my Achilles’ tendon 3 months ago and even though I was already consuming bone broth on a regular basis, I immediately began adding more collagen to my intake. Hopefully it too will assist in my healing journey!

Tony
Tony
7 months 18 days ago

The powered collagen like great lakes is super convenient, but when somethings so easy you gotta be suspicious.
I wonder if they make it/dry it at hgh temperature when will lead to lots of nasty chemical by products(acrylamides, AGES etc).

sandesh Shetty
7 months 17 days ago

Mark,

This is exactly what I was looking for. Great work. Thank you.

Cheers
Sandesh

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