Collagen Truth Revealed
The Truth About Gelatin and Collagen: What You Need to Know
Gelatin and collagen supplements are hyped as miracle ingredients for anti-aging and youthful-looking skin and joint health, but does it really work? Absolutely—if used correctly. While they're becoming popular and even showing up in smoothies, it's important to remember that the source matters. How you use them also plays a key role, and understanding this can help you leverage their full potential for maximum benefit.
If you’re following an animal-based diet and prioritizing ancestral nutrition, it’s important to understand how gelatin and collagen supplements support collagen production—and what you need to pair it with to truly optimize your results.
How Gelatin & Collagen Supplements Affect Collagen Production
Consuming gelatin and collagen won’t instantly create more collagen in your skin, joints, or tissues—but they provide the raw materials and signals your body needs to produce it.
Here’s how it works:
Gelatin and Collagen supplements contain key amino acids (glycine, proline, hydroxyproline)—the building blocks of collagen.
Your body uses these amino acids to synthesize collagen, but this process requires vitamin C, zinc, and sufficient protein intake to work properly.
Simply consuming collagen doesn’t guarantee more collagen—it’s all about the nutrient synergy needed to optimize absorption and production.
Gelatin vs. Collagen Supplements: Key Differences
Gelatin is a partially broken-down form of collagen that gels when cooled. It's great for making gummies, broths, and marshmallows.
Collagen supplements (usually collagen peptides or hydrolyzed collagen) are fully broken down, making them easier for the body to digest and absorb. They are ideal for mixing into drinks or smoothies.
Can You Just Add Gelatin to a Smoothie?
No—dry gelatin powder won’t dissolve properly in cold liquids, leaving a clumpy, unpleasant texture and reduced effectiveness. If you want to use gelatin in a smoothie:
Bloom and dissolve it in warm liquid first, then mix it into your drink.
Why Heating Gelatin Matters for Collagen Production
Gelatin Must Be Hydrolyzed to Be Fully Absorbable
Gelatin is partially broken-down collagen, but it needs to be fully dissolved in hot liquid to become bioavailable.
If it's not properly bloomed and heated, your body may struggle to break it down, reducing its effectiveness.
Heat Helps Release Key Amino Acids
When gelatin is dissolved correctly, it releases glycine, proline, and hydroxyproline, the key amino acids needed for collagen synthesis.
If you consume it undissolved (like adding dry gelatin to a smoothie), your body won’t absorb these nutrients efficiently.
Cold Gelatin Won’t Activate the Same Way
Unlike other collagen supplements, which are already hydrolyzed (pre-digested) for easy absorption, gelatin needs heat to break down properly.
If you skip heating, your body has to do extra work to digest it, and some of the benefits may be lost.
What the Science Says
Collagen production naturally declines with age, so gelatin and collagen supplements may help slow the process, but it’s not a magic bullet.
The real key? Smart nutrient pairings.
Studies have indicated that supplementation with gelatin and collagen peptides can enhance skin elasticity, wound healing, improve hydration, and reduce the appearance of wrinkles. However, individual results may vary based on factors such as diet and lifestyle, highlighting the importance of nutrient synergy for optimal collagen production.
Pair gelatin with vitamin C (found in citrus, berries, and organ meats) to enhance absorption and collagen synthesis.
Zinc + Gelatin = A Collagen Power Duo – Zinc (found in oysters, red meat, and organs) plays a crucial role in collagen formation.
Protein Uptake Matters – Your body needs adequate protein intake to effectively utilize gelatin and support connective tissue repair.
Best Animal-Based Sources of Vitamin C
If you’re 100% animal-based, you might wonder where to get vitamin C—since it's crucial for collagen production. Here’s where to look:
Liver (beef, lamb) – The ultimate animal-based superfood, packed with vitamin C.
Kidneys (beef, lamb, pork) – Another top-tier organ for vitamin C.
Spleen & Thymus (sweetbreads) – Highly underrated but nutrient-dense.
Heart (beef, lamb, pork, chicken) – Contains some vitamin C, though lower than liver or kidney.
Raw Meat (especially fish & beef) – Fresh, uncooked meats retain more vitamin C, while cooking reduces levels significantly.
Citrus (oranges, lemons, limes, grapefruits) – High in vitamin C, supporting collagen production.
Berries (strawberries, raspberries, blackberries, blueberries) – Strawberries, in particular, are an excellent source.
Acerola Cherry Powder – One of the most concentrated sources of natural vitamin C.
*Note on Raw Meat: I personally only eat raw meats from well-trusted regenerative farms. My go-to raw options? Tenderloin tartare, raw heart, and fresh liver—all packed with enzymes and bioavailable nutrients. Check out my favorite sources for the cleanest farms that can deliver right to your door!
Top Animal-Based Sources of Zinc
Oysters – The highest source of bioavailable zinc, with up to 50 mg per 6 oysters.
Beef (especially ribeye & chuck roast) – Rich in zinc, with about 5-7 mg per serving.
Lamb – Another powerhouse, providing around 4-6 mg per serving.
Pork (especially pork chops & liver) – Great zinc content, plus other essential minerals.
Chicken (dark meat, thighs, liver) – Not as high as beef or oysters but still a solid source.
Egg Yolks – Offer a small but useful amount of zinc along with fat-soluble vitamins.
Sardines & Shellfish (crab, mussels, shrimp) – Seafood is a great way to mix up your zinc intake.
Top 5 Protein-Packed Animal-Based Foods
Ruminant Grassfed Animals (bison, venison, elk, lamb, beef, yak) – Rich in complete protein and healthy fats.
Single-Stomach Animals (chicken, pork) – Offer excellent protein options, especially in dark meat and liver.
Eggs – One large egg contains 6 grams of complete protein, ideal for a quick protein boost.
Fish (Salmon & Sardines) – Fatty fish like salmon provide 22 grams of protein per 3 ounces, plus omega-3s.
Raw Dairy (yogurt, kefir, cheese, cottage cheese, milk) – A great protein source, offering around 8 grams of protein per cup of whole milk, plus beneficial fats and vitamins.
Want an easy way to incorporate nose-to-tail nutrition? Grab my Animal-Based Guide, where I break down exactly what to eat, how to balance nutrients, macros and my go-to meal plans for glowing skin, strong joints, and optimal health.
Optimizing Your Gelatin & Collagen Intake
You don’t need to eat everything at once all the time—consistency is key. Your body stores and utilizes these nutrients as needed, so as long as you're regularly getting enough gelatin, zinc, vitamin C, and protein, you’ll support collagen production.
That said, you can absolutely take them together. My go-to blend is one I created with White Oak Pastures' —the Vitality Blend (use code: BAE10). It’s a nutrient-dense mix of ground beef liver, heart, spleen, and kidney, packed with vitamin C, zinc, bioavailable minerals, protein, and essential amino acids. Plus, ground beef naturally contains collagen-rich connective tissue, making this a powerhouse blend.
Prefer to mix and match your own monthly intake? No problem—just make sure you’re choosing high-quality sources for optimal benefits.
Where to Source High-Quality Protein: For more of my top farms that offer a selection of meats, seafood and raw dairy sources, check out my trusted favorites—you can have the best animal-based foods delivered straight to your door!
Delicious Ways to Incorporate Gelatin
Now that you know how to optimize collagen production, here are some easy and delicious ways to add gelatin to your diet:
Homemade Marshmallows – A fun, nutrient-dense treat.
Hydration Gummies (Creamsicle Flavor!) – Collagen-packed and refreshing.
Protein-Packed Gummies – A simple, high-protein snack.
No-Bake High-Protein Gelly Donuts – A unique, satisfying treat.
Homemade Bone Broth – Slow-roasted bones from my go-to farms make the best gelatin-rich broth.
For gummy-based recipes, I use Perfect Supplements’ clean, high-quality gelatin powder. Use code BAE10 for a discount! You can also check out my YouTube channel and stay tuned for more gelatin based recipes!
Final Thoughts
Gelatin is a powerful tool for skin health, gut repair, and joint support, but it’s not a magic solution. While it provides the amino acids necessary for collagen production, your body needs vitamin C, zinc, protein and a nutrient-rich, animal-based diet to fully optimize its benefits.
If you’re looking to maximize your health with nose-to-tail nutrition, my Animal-Based Guide is the perfect place to start. Grab it now and take the guesswork out of eating for longevity, strength, and vitality!
