The Health Benefits of Taking Bone Broth

Bone broth is a nutritious and delicious liquid that is made by simmering animal bones and connective tissues for several hours. It is a staple in many traditional cuisines around the world, and it has recently gained popularity as a health food in the West. But what are the health benefits of taking bone broth, and how much should you drink each day? In this blog post, we will explore the science behind bone broth and answer some frequently asked questions about this ancient remedy.

What are the nutrients in bone broth?

Bone broth contains a variety of nutrients that are derived from the bones and tissues of the animals. Some of the most important ones are:

• Collagen: This is the most abundant protein in the body, and it is found in bones, skin, cartilage, tendons, ligaments, and blood vessels. Collagen provides structure and strength to these tissues, and it also helps with wound healing, skin elasticity, and joint health. Collagen is broken down into gelatin when cooked, which gives bone broth its thick and gel-like texture. Gelatin is rich in amino acids, which are the building blocks of proteins and have many functions in the body.
• Minerals: Bones are also a good source of minerals, such as calcium, magnesium, phosphorus, potassium, and zinc. These minerals are essential for bone health, muscle function, nerve transmission, and immune system regulation. Bone broth may also contain trace amounts of iron, copper, manganese, and selenium, depending on the type and quality of the bones used.
• Other compounds: Depending on the ingredients added to the bone broth, such as vegetables, herbs, and spices, it may also contain other beneficial compounds, such as antioxidants, vitamins, and phytochemicals. These compounds may have anti-inflammatory, anti-microbial, and anti-cancer properties, and they may also enhance the flavor and aroma of the broth.

What are the health benefits of taking bone broth?

Bone broth may have several health benefits, based on both traditional wisdom and scientific evidence. Some of the most common ones are:

• Joint health: Bone broth may help support the health and function of the joints, especially in people with osteoarthritis, which is a degenerative condition that causes pain, stiffness, and reduced mobility. Bone broth contains collagen and gelatin, which may provide the raw materials for the synthesis and repair of cartilage, the cushioning tissue that covers the ends of the bones. Bone broth also contains glucosamine and chondroitin, which are natural compounds that are found in cartilage and may help reduce inflammation and improve joint comfort. A 2016 study in the Nutrition Journal found that supplementing with chicken collagen for 90 days improved knee joint symptoms in people with osteoarthritis.
• Gut health: Bone broth may help promote a healthy gut function and digestion, especially in people with gastrointestinal disorders, such as leaky gut syndrome, irritable bowel syndrome, and inflammatory bowel disease. Bone broth contains gelatin, which may help seal the gaps in the intestinal lining and prevent the leakage of undigested food particles and bacteria into the bloodstream. This may reduce inflammation, improve immune system function, and prevent or heal various autoimmune and allergic conditions. Bone broth also contains glutamine, an amino acid that is the main fuel source for the intestinal cells and may help maintain the integrity and function of the gut barrier. A 2017 review in the journal Current Opinion in Clinical Nutrition and Metabolic Care concluded that glutamine supplementation may be beneficial for patients with intestinal diseases.
• Skin health: Bone broth may help improve the appearance and health of the skin, which is the largest organ in the body and the first line of defense against external threats. Bone broth contains collagen, which is the main structural component of the skin and is responsible for its firmness, elasticity, and hydration. As we age, our collagen production declines, leading to wrinkles, sagging, and dryness. Bone broth may help replenish the collagen levels in the skin and stimulate its synthesis, resulting in a smoother, younger, and more radiant complexion. A 2014 study in the journal Skin Pharmacology and Physiology found that oral supplementation with collagen peptides for eight weeks significantly improved skin hydration, elasticity, and roughness in women.
• Immune health: Bone broth may help boost the immune system and fight off infections, such as the common cold and the flu. Bone broth contains amino acids, such as glycine, proline, and arginine, which may modulate the immune response and reduce inflammation. Bone broth also contains minerals, such as zinc, which is essential for the development and function of immune cells. Additionally, bone broth may help clear the respiratory tract and thin the mucus, making it easier to breathe and expel pathogens. A 2000 study in the journal Chest found that chicken soup had anti-inflammatory effects and inhibited the movement of neutrophils, a type of white blood cell that contributes to the symptoms of upper respiratory tract infections.
• Weight management: Bone broth may help with weight management, as it is low in calories, high in protein, and satisfying. Protein is the most satiating macronutrient, meaning it keeps you full for longer and reduces your appetite and food intake. Protein also has a high thermic effect, meaning it requires more energy to digest and metabolize than carbohydrates or fats. Bone broth may also help balance the blood sugar levels and prevent insulin spikes and crashes, which can trigger hunger and cravings. A 2015 study in the journal Obesity found that increasing protein intake from 15% to 30% of calories reduced daily energy intake by 441 calories and resulted in significant weight loss and fat loss in overweight and obese adults.

How much bone broth should you drink each day?

There is no definitive answer to how much bone broth you should drink each day, as it depends on your individual needs, preferences, and goals. However, some general guidelines are:

• For general health and wellness: You can drink one to two cups of bone broth per day as part of a balanced and varied diet. You can use bone broth as a base for soups, stews, sauces, and gravies, or drink it on its own as a warm and comforting beverage. You can also add other ingredients to your bone broth, such as lemon juice, ginger, garlic, turmeric, or apple cider vinegar, to enhance its flavor and nutritional value.
• For specific health conditions: You may benefit from drinking more bone broth per day if you have a specific health condition that affects your joints, gut, skin, or immune system. You can drink up to four cups of bone broth per day, or follow a bone broth fast for a short period of time, such as three to five days. A bone broth fast involves drinking only bone broth and water, and avoiding solid foods and other beverages. This may help reduce inflammation, heal the gut, detoxify the body, and reset the metabolism. However, you should consult with your doctor before starting a bone broth fast, especially if you have any medical issues or take any medications.

Frequently asked questions about bone broth

Here are some common questions and answers about bone broth:

• How do you make bone broth?: You can make bone broth at home using a simple recipe that involves simmering animal bones and connective tissues, such as chicken feet, beef knuckles, or fish heads, in water with some vinegar for several hours. You can also add vegetables, herbs, and spices to your bone broth, such as carrots, celery, onion, parsley, bay leaves, peppercorns, and salt. You can use a large pot, a slow cooker, or a pressure cooker to make bone broth. Alternatively, you can buy ready-made bone broth from the store or online, but make sure to check the ingredients and avoid products that contain artificial additives, preservatives, or sugars.
• How do you store bone broth?: You can store bone broth in the refrigerator for up to five days, or in the freezer for up to six months. You can use glass jars, plastic containers, or ice cube trays to store bone broth. Make sure to leave some space at the top of the container, as the broth will expand when frozen. You can also reduce the bone broth by simmering it until it becomes concentrated, and then store it in the refrigerator for up to three weeks. To reheat bone broth, you can either thaw it in the refrigerator overnight, or heat it in a pot over low-medium heat, stirring occasionally.
• What are the side effects of bone broth?: Bone broth is generally safe and well-tolerated by most people, but some potential side effects may include:
  • Allergic reactions: Some people may be allergic to certain ingredients in bone broth, such as chicken, beef, or fish. Symptoms of an allergic reaction may include hives, itching, swelling, difficulty breathing, or anaphylaxis. If you have a known food allergy, avoid bone broth that contains the allergen, or make your own bone broth with safe ingredients.
  • Digestive issues: Some people may experience digestive issues, such as bloating, gas, diarrhea, or constipation, after drinking bone broth. This may be due to the high protein content, the high histamine content, or the presence of FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) in some bone broth ingredients. FODMAPs are short-chain carbohydrates that can cause digestive distress in some people, especially those with irritable bowel syndrome. If you have a sensitive gut, start with a small amount of bone broth and see how you react, or avoid ingredients that are high in FODMAPs, such as onion, garlic, celery, and cabbage. – Heavy metal contamination: Some animal bones may contain traces of heavy metals, such as lead, mercury, or cadmium, which can accumulate in the body and cause toxicity. This may be more likely if the bones come from animals that were exposed to environmental pollutants, such as pesticides, herbicides, or antibiotics. To minimize this risk, choose bones from organic, grass-fed, or wild-caught animals, and avoid bones from large or long-lived fish, such as tuna, swordfish, or shark. – Drug interactions: Some ingredients in bone broth may interact with certain medications, such as blood thinners, anticoagulants, or anti-inflammatory drugs. For example, vitamin K, which is found in leafy greens, may reduce the effectiveness of warfarin, a common blood thinner. Similarly, ginger, turmeric, and garlic, which are often added to bone broth for flavor and health benefits, may increase the risk of bleeding or bruising when taken with these drugs. If you are on any medication, consult with your doctor before drinking bone broth, and monitor your symptoms and blood tests.

Conclusion

Bone broth is a nourishing and tasty liquid that has been used for centuries as a natural remedy for various health conditions. Bone broth contains collagen, gelatin, minerals, amino acids, and other compounds that may support the health and function of the joints, gut, skin, and immune system. Bone broth may also help with weight management, as it is low in calories, high in protein, and satisfying. You can drink one to two cups of bone broth per day for general health and wellness, or more if you have a specific health goal or condition. You can make your own bone broth at home using animal bones and connective tissues, water, vinegar, and optional vegetables, herbs, and spices. You can also buy ready-made bone broth from the store or online, but make sure to check the ingredients and avoid products that contain artificial additives, preservatives, or sugars. Bone broth is generally safe and well-tolerated by most people, but some potential side effects may include allergic reactions, digestive issues, heavy metal contamination, or drug interactions. If you have any medical issues or take any medications, consult with your doctor before drinking bone broth, and monitor your symptoms and blood tests.

I hope you enjoyed this blog post and learned something new about bone broth. If you have any questions or comments, please feel free to leave them below. Thank you for reading!