Collagen is one of the most searched-for topics in nutrition and skincare. Bone broth is considered one of the most natural sources of collagen. But how much collagen is really in bone broth? What exactly is gelatine? And what can amino acids such as glycine and glutamine do in the body?
In this article, we look at the building blocks of bone broth one by one and put into context what research says about them today, without exaggeration.
Collagen and gelatine: what happens when you cook bone broth
Bones, cartilage and tendons consist largely of collagen. This structural protein has a typical make-up: in every collagen strand, every third amino acid is glycine, along with plenty of proline and hydroxyproline.
The decisive step happens during hours of simmering: part of the collagen turns into gelatine. Gelatine is collagen whose tightly twisted strands have been separated from one another by the heat. It is neutral in taste, dissolves in warm water and sets as it cools. That is why a good bone broth turns firm in the fridge.
Besides gelatine, there is a third form: collagen hydrolysate. Here, collagen is broken down with enzymes into even smaller fragments that also dissolve in cold liquids and do not set. We explain exactly how collagen, gelatine and collagen hydrolysate differ in the article “Collagen hydrolysate: what is it?”
Is gelatine healthy?
Gelatine is pure protein, with practically no fat or carbohydrates, and rich in glycine and proline. Because it largely lacks the essential amino acid tryptophan, it complements a protein-rich diet but does not replace other protein sources such as meat, fish, eggs or dairy products.
How much collagen is in bone broth?
Bone broth naturally contains collagen, or rather gelatine, as well as the typical collagen amino acids. Exactly how much, however, cannot be stated across the board. In 2019, researchers at the Australian Catholic University analysed various bone broths: homemade, from cafés and shop-bought. Their result: the content of glycine, proline and hydroxyproline varied widely and was lower than in collagen supplements as used in studies.
This does not mean that collagen in bone broth is worthless. It does mean, though, that bone broth is a natural food with collagen-rich protein and not a high-dose collagen supplement. How much you take in depends on the choice of bones, the cooking time and the concentration.
With collagen-rich beef broth, it is therefore worth looking at the declared protein content. The more concentrated the broth, the more protein and collagen-typical amino acids a serving provides.
Bone broth or collagen powder: what is the difference?
Bone broth and collagen powder both provide collagen protein, but they are two different products with different strengths.
| Bone broth | Collagen hydrolysate | |
|---|---|---|
| What it is | Broth simmered for a long time from bones and connective tissue | Isolated collagen broken down with enzymes |
| Collagen content | Present as gelatine, amount varies depending on preparation | Defined amount per serving |
| Other components | Glutamine, other amino acids, minerals in small amounts | Almost exclusively collagen peptides |
| Taste and use | Savoury to neutral, warm as a cup or for cooking | Neutral, also dissolves in cold liquids, for example in coffee |
| Research | Hardly any dedicated studies | Numerous studies, mainly on skin and joints |
In short: bone broth is a traditional food with collagen-rich protein and other nutrients. Collagen hydrolysate is the concentrated form for anyone who wants to supplement collagen specifically, such as our collagen hydrolysate from organic grass-fed cattle.
We have summarised what research shows about collagen for joints, skin and bones in the article “What is collagen hydrolysate good for?”. We answer questions about tolerability and side effects in the article “Collagen hydrolysate: what is it?”.
Glycine: effects of the most important collagen amino acid
Glycine is the smallest amino acid of all. The body can make it itself, but also takes it in through protein-rich foods. Because collagen consists of around one third glycine, bone broth and gelatine are natural sources of glycine. You can find an overview of all collagen amino acids in the article “Collagen hydrolysate: what is it?”.
In the body, glycine performs many tasks. It is a building block of collagen and other proteins and acts as a messenger in the nervous system.
Glycine and sleep
Glycine is particularly well known in connection with sleep. In a Japanese study, people with unsatisfactory sleep took 3 g of glycine before going to bed. They reported better sleep quality and fell asleep faster in the sleep laboratory.
However, the study was small and used isolated glycine. Whether a cup of bone broth in the evening has a comparable effect has not been investigated. As a warm, light evening ritual, it still fits well into the day.
Glutamine: effects and importance for the gut
L-glutamine is the most abundant free amino acid in the human body and an important energy source for the cells of the intestinal lining. The body can also produce glutamine itself. In stressful situations, such as serious illness, however, the need can increase.
In laboratory and animal studies, glutamine plays an important role for the intestinal barrier. There, a glutamine deficiency leads to a more permeable intestinal wall. In healthy people the picture is less clear: a meta-analysis of 10 studies with 352 participants found that glutamine supplements had no significant effect on intestinal permeability.
Conclusion: glutamine is an important nutrient for the gut that you take in through a protein-rich diet, for example through meat, eggs, dairy products or bone broth. According to current knowledge, high-dose supplements are not necessary for healthy people.
Is collagen good for the gut? Gelatine and digestion
Bone broth and gelatine have a firm place in traditional light diets. Warm broth is easy to digest, provides fluid and is often well tolerated even when heavy meals are not appropriate.
Whether collagen or gelatine specifically support the gut has hardly been studied in humans so far. Most of the evidence comes from laboratory and animal studies. You should therefore be cautious with statements such as “collagen heals the gut”.
What can be said: with glutamine and glycine, bone broth brings amino acids that play an important role in the gut. As part of a balanced diet with enough fibre, fluids and exercise, it is a pleasant and easily digestible addition. Persistent digestive complaints, however, should be checked by a doctor.
Collagen from bone broth: the natural way
Instead of relying on isolated collagen powders, many people are going back to the source: bone broth. It provides collagen protein, gelatine, glycine, proline and glutamine as they occur in nature, as part of a food.
If you don't have time to simmer broth yourself for hours, our bone broth powder from organic grass-fed beef is a simple solution. The broth is simmered from the bones of organic grass-fed cattle and gently freeze-dried. No salt, flavourings or additives. Each 10 g serving provides around 9.5 g of protein. Protein contributes to the maintenance of muscle mass.
Simply dissolve one scoop in hot water or stir it, neutral in taste, into soup, a smoothie or coffee.
Frequently asked questions about collagen, gelatine and amino acids
Does bone broth contain collagen?
Yes. During long cooking, collagen and gelatine pass from bones and cartilage into the broth. The amount varies, however, depending on the bones, cooking time and concentration.
What is gelatine?
Gelatine is collagen that has been broken down by heating. It is neutral in taste, dissolves in warm water and sets as it cools.
Is gelatine healthy?
Gelatine is pure protein with plenty of glycine and proline. It is a good addition but does not replace complete protein sources, as it largely lacks the amino acid tryptophan.
Is bone broth a good source of collagen?
Bone broth provides collagen in the form of gelatine, together with other amino acids. The amount varies, however, depending on preparation. If you want a defined amount of collagen, collagen hydrolysate is the better choice.
What does glycine do?
Glycine is a building block of collagen and a messenger in the nervous system. In a small study, glycine before bedtime improved subjective sleep quality.
What does glutamine do?
Glutamine is an important energy source for intestinal cells. According to current research, high-dose glutamine supplements are not necessary for healthy people.