Bone broth is a clear soup or beverage with an array of purported health benefits that range from joint pain relief to immune support. Popularized on social media, this simple stock grabs headlines even though it’s made with simple, minimal ingredients.
The taste is definitely part of the allure of bone broth. It’s made by simmering animal bones, connective tissue, and small bits of meat in water, vinegar, and salt. You can also add onions, garlic, vegetables, and herbs for optimal flavor. The bones can come from any animal, but popular options are pig, cow, turkey, lamb, and chicken bones.
Many people add this delicious liquid to their diets because of the nutrients and purported health benefits. Here are the top seven reasons why bone broth might be a smart addition to your current dietary pattern.
It Offers Essential Nutrients
Bone broth can be made using many different recipes and ingredients, so the nutrients will vary from bowl to bowl. Overall, an average cup of bone broth will likely contain:
- Calories: 80
- Fat: 0.5 grams
- Protein: 10 grams
- Carbohydrates: 5 grams
- Sodium: 423 mg (19% RDA)
Bone broth is a source of protein, mostly in the form of collagen or gelatin, which plays a role in bone, tendon, and ligament health and is part of connective tissue. It’s also the most abundant protein in the body and contributes to the stability of joints.
Cooking bone broth turns the collagen into gelatin, so don't be surprised if your soup has a gelatinous, silky film on it—that's supposed to happen. Gelatin contains amino acids, which are the building blocks of protein.
In particular, bone broth contains the amino acids proline and glycine, which help the body produce more collagen. This is important since collagen plays a role in the structure of skin, hair, bones, and ligaments. Bone broth also contains the amino acid glutamine, which has anti-inflammatory effects.
It's Rich in Vitamins and Minerals
The vitamin and mineral content of bone broth content varies based on how long the bones are simmered and which vegetables are used. In general, longer cooking times increase the nutrient content in the broth. Use a recipe that contains vinegar to create an acidic environment that helps transfer nutrients from bones into the broth, increasing nutrient content.
Most commercial and homemade bone broths contain less than 5% of the daily value of minerals such as iron, magnesium, potassium, and calcium. So, while minerals are certainly present, they are found in small amounts. For example, the recommended daily intake for calcium is 1000mg, and bone broth contains about 10mg to 50mg per cup.
Bone broth may contain vitamins A and C if you consume the vegetables that are boiled in the soup, such as carrots or potatoes. But the broth itself is not especially high in these vitamins.
It May Boost Joint Health
Bone broth contains amino acids, which are the building block of collagen, so it’s speculated that bone broth is good for joint and bone health. While many studies link collagen to joint health, there are currently no studies that specifically link bone broth to joint health. The question remains: Once collagen turns to gelatin in bone broth, do the amino acids reform to produce collagen in the body? This has not been clinically tested, but some healthcare providers believe it may work.
Studies also show that collagen supplements help ease joint pain, even in people with osteoarthritis. Does that mean that bone broth will have the same effect? Not likely. The amount of supplemental collagen used to ease joint pain in clinical studies is much higher than the amount in a cup of bone broth. Additionally, one study showed that bone broth was lower in amino acids compared to a therapeutic dose of a collagen supplement, so it would likely be less effective at reducing joint pain.
Collagen from bone broth is isolated to create concentrated collagen powder supplements. So, bone broth can become a beneficial collagen supplement to promote joint health, but bone broth alone does not provide a clinical dose of collagen. If you want the clinical joint health benefits of collagen, choose a bone broth with added collagen or try collagen supplements instead of relying on soup.
It Promotes Gut Health and Digestion
Bone broth contains glutamine, an amino acid that’s known for its anti-inflammatory effects. Not only does glutamine help maintain the gut barrier function, but it also prevents the so-called “leaky gut." Leaky gut occurs when toxins get into the bloodstream from the gut and cause inflammation and painful gut symptoms. But the glutamine found in bone broth has been shown to reduce gut irritation, quell inflammation, and strengthen the gut barrier.
It Supports the Immune System
There is definitely something behind the proverbial bowl of chicken soup when you're sick. Broth can support the immune system. Protein is critically important for the growth and function of immune cells, and glutamine has been specifically identified as an amino acid that supports the immune system. In fact, glutamine helps control cytokines, which are proteins in the body that influence immune system cells. What's more, glutamine is often recommended as a supplement for immune-suppressed individuals. Because bone broth contains glutamine, including it in your eating plan may be beneficial to your immune health.
It Promotes Healthy Hair, Skin, and Nails
As mentioned above, collagen is a crucial component in healthy hair, skin, and nails. But there are no studies that show that drinking bone broth will improve your hair, skin, or nail health. Instead, most of the purported benefits come from media influencers. That said, a recent meta-analysis study found that a few studies show that collagen can enhance skin elasticity and hydration. But keep in mind that this evidence is preliminary and more research is needed.
It Supports Hydration and Electrolyte Balance
Bone broth is mostly water, so it adds to your daily fluid intake and helps with hydration. Some athletes drink bone broth after a workout because it contains a replenishing mix of water and protein. It also is high in sodium, an electrolyte that is lost through sweat during exercise. Add some noodles for carbs, and you’ve got a balanced post-workout snack. Keep in mind, though, that the amount of sodium in bone broth varies by brand and can range from 5mg to 500mg per cup. Note that foods that are 140mg or less are considered low sodium.
It Adds Versatility and Flavor
Bone broth is a delicious base for making hearty soups and stews. You can sip on it as a comforting beverage, or use it to enhance flavor in dishes such as mashed potatoes, stir-fries, and gravies. You also can infuse flavor into whole grains by boiling them in bone broth instead of water. This works well with brown rice, quinoa, pasta and pot barley. It also a great option for making risotto or polenta.
Bottom Line
Bone broth contains beneficial amino acids, which are the building blocks of protein in the body. While studies on bone broth are sparse, it's plausible that the amino acids such as glycine and glutamine can help build collagen in the body, which can support joint and gut health. It's certainly worth a try since bone broth is versatile and delicious.
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Frequently Asked Questions
Does bone broth break a fast?
Bone broth can be enjoyed at breakfast, lunch, dinner or as a snack. Because it's mostly water, it is easy to digest and can be used to break a fast. It's low in calories, so it forms part of a meal, but is not intended to be a whole meal.
How do you make bone broth?
Bone broth is made by simmering animal bones, connective tissue, and bits of meat in water, salt, and vinegar. You can also add carrots, celery, onion, and other vegetables that you enjoy. Herbs and spices may be added, too. Simmer your broth for at least 24 hours for full flavor.
How do I drink bone broth and how much bone broth per day?
You can eat bone broth from a bowl or sip it from a mug. There is no required amount to have per day. Because some commercial brands of bone broth are high in sodium, check labels to know the salt content and how it fits into your daily sodium allowances.
Does bone broth help you lose weight?
Weight loss is a complex process that includes factors like diet, exercise, sleep habits, stress levels, hormones, medications, and your environment. There is no magic solution, nor any single food that guarantees weight loss. Bone broth is a low-calorie food that can be part of a weight loss plan, but it does not guarantee success.
What should I look for when I buy bone broth?
Choose a bone broth that has been simmered for at least 24 hours for the best flavor. Some brands are high in salt, so check the label for sodium levels if you consume bone broth. Look for bone broth that uses high-quality meat or bones.
