Bone Broth Benefits: Nutrition, Health Claims & How To Make It
Discover the science and tradition behind bone broth’s popularity, plus expert-backed insights on potential health benefits.
Bone broth, an age-old staple rising in modern popularity, is touted as a superfood in wellness circles. From gut healing to joint health and glowing skin, advocates claim a spectrum of benefits for this savory liquid. But what does the evidence say—and how does bone broth stack up nutritionally? Here’s an in-depth, science-backed guide to bone broth, including what it is, its possible health benefits, nutritional facts, and practical tips for making and choosing the best bone broth.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones, connective tissues, and sometimes meat scraps in water, often enhanced with vegetables and herbs, for many hours. This slow cooking process is designed to extract beneficial nutrients from the bones and tissues, such as collagen, amino acids, and minerals. Traditionally, bone broth has been used in various cultures as a base for soups and stews, or sipped on its own as a nourishing tonic.
Bone Broth Nutritional Profile
The nutrients in bone broth vary based on the animal parts used, cooking duration, and any added ingredients, but typical key nutrients include:
- Collagen: Transforms into gelatin during cooking, providing amino acids like glycine and proline.
- Protein: Approximately 7–10 grams per cup—higher than most regular broths and stocks.
- Minerals: Low amounts of calcium, magnesium, phosphorus, potassium, and sodium.
- Amino Acids: Glycine, proline, and glutamine, some of which play crucial roles in the body.
- Vitamins: Trace amounts of vitamins A, B, E, and K (mostly if using marrow-rich bones).
- Other: Glucosamine and chondroitin—compounds associated with joint health.
| Nutrient | Amount |
|---|---|
| Calories | ~40-70 kcal |
| Protein | 7-10 g |
| Fat | 0.5-3 g |
| Sodium | 300-500 mg |
| Potassium | 200-300 mg |
| Calcium | 10-50 mg |
| Collagen | Varies (often substantial) |
Note: Nutrition content varies widely based on homemade vs. commercial varieties, bone types, and preparation method.
Main Potential Health Benefits of Bone Broth
Bone broth’s surge in popularity is rooted in its potential health benefits, many of which are associated with its nutrient content. Here’s what current research and registered dietitians suggest about bone broth’s main health claims:
1. Supports Joint Health
- Bone broth is a source of collagen, which breaks down into gelatin and helps provide amino acids important for joint integrity.
- Contains glucosamine and chondroitin, compounds found in cartilage supplements linked to reduced joint pain and improved function in people with osteoarthritis in some studies.
- Scientific evidence is limited; benefits may be more pronounced if part of a diet rich in protein and nutrients.
2. May Benefit Gut and Digestive Health
- Gelatin in bone broth contains a high concentration of amino acids, including glutamine, which may support the intestinal lining and help protect against a “leaky gut.”
- Early lab and animal studies suggest potential for reducing gut inflammation and supporting healing in gastrointestinal disorders.
- Evidence in humans is still emerging, and more rigorous research is needed.
3. May Reduce Inflammation
- Amino acids such as glycine and arginine, present in bone broth, have demonstrated anti-inflammatory properties in some laboratory studies.
- Potentially beneficial for individuals with chronic inflammatory conditions, though direct human trials are lacking.
4. Aids in Protein Intake and Satiety
What others are reading
- With 7–10 grams of protein per cup, bone broth can contribute to daily protein needs, supporting muscle repair, maintenance, and overall metabolism.
- The protein content and gelatin may increase feelings of fullness, which could assist with weight management or appetite control.
5. May Support Bone Strength
- Though bone broth contains minerals like calcium, magnesium, and phosphorus, the actual amount per serving is modest (often much lower than dairy or fortified foods).
- The synergy of nutrients may play a supporting role for bones as part of a balanced diet, but bone broth alone is not a major calcium source.
6. May Help Improve Sleep and Brain Function
- Glycine, an amino acid in bone broth, may enhance sleep quality when consumed in the evening, according to small, short-term studies.
- Glycine also plays a role in brain function and may have mild calming effects.
What the Science Says (And Doesn’t Say)
Despite the growing list of purported benefits, it’s important to know:
- Direct scientific evidence on bone broth in humans is limited. While certain nutrients in bone broth (such as collagen and amino acids) have been studied, few high-quality trials have tested bone broth directly for specific health outcomes.
- Most research is based on bone broth’s components or comes from animal and lab studies.
- The consensus among experts: Bone broth can be a nutritious addition to your diet, but it is not a magic cure-all.
How to Choose or Make Bone Broth
You can buy bone broth premade or make it at home. Here’s what to look for, plus a basic DIY guide:
What to Look for in Store-Bought Bone Broth
- Choose reduced-sodium or low-sodium options for better heart health.
- Check for minimal additives and no artificial flavors.
- Look for brands specifying long simmer times (often 12–24 hours), as this process enhances nutrient extraction.
- Protein content should ideally be 7–10 grams per cup or more.
- Flavor is a matter of preference, but some people appreciate broths made with grass-fed, pasture-raised, or organic bones.
How to Make Bone Broth at Home
- Gather Bones: Use beef, chicken, turkey, or fish bones; include joints, knuckles, and feet for extra gelatin.
- Optional: Roast bones at 400°F (200°C) for 30 minutes for richer flavor.
- Add to a deep pot or slow cooker, along with vegetables (like carrots, celery, onions) and aromatics (such as garlic, peppercorns, bay leaf).
- Cover with water. Add a splash of apple cider vinegar to help leach minerals from the bones.
- Simmer gently: Let cook for 12–24 hours (longer simmer times usually yield more nutrients and a thicker, gelatinous texture).
- Strain and cool. Skim fat if desired. Store in the fridge up to four days, or freeze for longer storage.
Possible Downsides and Safety Tips
- Store-bought bone broths can be high in sodium—always check the label.
- Some bone broths may contain trace amounts of heavy metals (like lead); current data suggest risk is low, but using bones from reputable sources is best.
- If you’re allergic to certain animal proteins, avoid broths made from those sources.
- Homemade bone broth should be stored properly and consumed within a few days to avoid spoilage.
| Type | Key Ingredients | Simmer Time | Texture | Typical Protein Per Cup |
|---|---|---|---|---|
| Bone Broth | Bones, connective tissue, sometimes meat | Over 12 hours (up to 48 hours) | Rich, gelatinous if cooled | 7–10g |
| Stock | Bones (less tissue, often roasted), vegetables | 3–6 hours | Medium body | 4–6g |
| Broth | Mostly meat (little or no bone), vegetables | Less than 2 hours | Light body | 2–4g |
Expert Perspectives
- Registered dietitians agree that while bone broth is not a cure-all, it can be a convenient and comforting way to boost protein and hydration, especially when you’re under the weather or need a gentle food option.
- Bone broth is particularly popular among athletes, people recovering from illness, or those on certain low-fiber, whole-food, or fasting diets.
- Harvard Health experts advise prioritizing a varied diet and don’t recommend relying solely on bone broth for key vitamins or minerals.
How to Enjoy Bone Broth
- Sip hot from a mug, seasoned with herbs, lemon or ginger.
- Use as a base for soups, stews, or risottos to boost protein and flavor.
- Cook grains, legumes, or vegetables in bone broth for added nutrients.
- Freeze in ice cube trays for easy addition to sauces or pan drippings.
Frequently Asked Questions about Bone Broth
Q: Is bone broth a good source of calcium or other minerals?
A: Bone broth contains some calcium, magnesium, and phosphorus, but usually in small amounts. It should not be relied on as a sole source of minerals, especially calcium. It’s best to pair bone broth with a balanced diet rich in diverse mineral sources.
Q: Can bone broth help strengthen my joints?
A: Some bone broth components, like glucosamine and chondroitin, are linked to joint health. However, most direct research uses supplements, not broth, and results for bone broth specifically have not been proven in clinical trials. Still, it may offer supportive nutrition.
Q: Is drinking bone broth good for gut health?
A: Bone broth contains gelatin and amino acids that may soothe the gut and decrease inflammation. While some animal and lab studies are promising, large human studies are still needed for definitive recommendations.
Q: How much bone broth should I drink daily?
A: There is no official guideline. Many nutritionists recommend one to two cups daily for general health, though it’s safe to have more if desired and if sodium content is not excessive.
Q: Does bone broth contain collagen?
A: Yes. When bone broth is simmered, collagen from bones and connective tissue breaks down into gelatin, providing amino acids that the body can use; however, the body distributes these as building blocks, so the effect is not the same as applying collagen directly to skin or joints.
Q: Who should avoid bone broth?
A: People with animal protein allergies, those sensitive to high sodium, and individuals on certain medication should consult their healthcare provider before adding substantial amounts of bone broth to their diets.
Q: How do I pick the healthiest store-bought bone broth?
A: Choose varieties with low sodium, no artificial additives, at least 7 grams protein per cup, and ideally, organic or grass-fed ingredients if possible.
Key Takeaways
- Bone broth offers protein, collagen, and trace minerals, making it a hearty, nutritious addition—but it isn’t a magic health elixir.
- Some claims about digestive, joint, or skin benefits are plausible but not fully proven by rigorous scientific studies.
- Enjoy bone broth as part of a balanced diet for flavor, comfort, and nutritional variety.
References
- https://www.healthline.com/nutrition/bone-broth-101
- https://www.healthline.com/nutrition/bone-broth
- https://health.clevelandclinic.org/bone-broth-benefits
- https://www.onepeloton.com/blog/bone-broth-benefits
- https://www.health.harvard.edu/nutrition/savoring-the-benefits-of-bone-broth-worth-a-taste
- https://www.webmd.com/diet/health-benefits-bone-broth
- https://www.mdanderson.org/cancerwise/is-bone-broth-good-for-you.h00-159694389.html
- https://www.canr.msu.edu/news/bone-broths-are-brimming-with-nutrients
- https://www.brodo.com/benefits/
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