Table of ContentsView AllTable of ContentsHealth BenefitsHow to Make ItServing SizeTypes of BrothRecipe Ideas
Table of ContentsView All
View All
Table of Contents
Health Benefits
How to Make It
Serving Size
Types of Broth
Recipe Ideas
Madeleine_Steinbach/ Getty Images
5 Reasons Why Bone Broth Is a Healthy Choice
1. Supplies a Variety of Nutrients
The exact nutrient composition of bone broth varies depending on the type of bones you use and how you cook them.
Animal bones are a good source of calcium,magnesium,phosphorus, and other minerals essential tobone health. However, research suggests that broth may not contain significant amounts of these minerals.
One study analyzed the nutrients in beef bone broth and found that its primary minerals include sodium, calcium,potassium, phosphorus, and magnesium. Trace amounts of iron,copper,zinc, and other minerals are also present. But, none of the minerals were found to supply more than 5% of the daily value (DV).
2. May Benefit Gut Health
Yourgut microbiomeplays a vital role in your health, including inflammation, metabolism, immunity, and digestion.
Bone broth is rich in the amino acidglutamine, which research suggests can improvegut healthin the following ways:
One animal study found that glutamine and other amino acids found in bone broth have anti-inflammatory properties that may reduce the symptoms ofulcerative colitis, a type of irritable bowel disease (IBD).However, more research is needed.
3. Supports Joint Health
Bone broth containscollagen, a protein that gives structure and support to your skin, bones, tendons, and ligaments. It also helps withcartilage, a tissue that protects your joints.
Studies show thatcollagen supplementsmay improve joint pain, quality of life, and function in people withosteoarthritis.The anti-inflammatory properties of collagen may even help treatrheumatoid arthritis.
However, most joint health studies have researched collagen supplements rather than bone broth. Research suggests bone broth may be lower inhydroxyproline, glycine, and proline (primary amino acids) than collagen supplements.
8 Science-Backed Collagen Benefits
4. May Reduce Inflammation
Chronic inflammationplays a role in the development of many diseases, including:
Although more research is needed on bone broth’s ability to reduce inflammation, it contains several anti-inflammatory amino acids, includingglycineandarginine.One review found that glycine can help reduce the body’s inflammatory response, which may help decrease the risk of inflammation-related diseases.
5. May Improve Sleep and Brain Function
Glycine plays a role in memory and other brain functions. One study on animals noted that it may help treatmemory lossand behavioral issues.
Another animal study found glycine may help reduce brain inflammation after astroke. This could result in less brain damage and improved functional recovery.
However, you must consume several cups of bone broth to get the same amount of glycine used in the study.
Downsides of Bone BrothThe bones used to make commercial broth may contain high levels of heavy metals, which could make their way into the broth. However, homemade or store-bought bone broth levels are very low and unlikely to cause health problems.Bone broth is inappropriate for individuals who follow a vegan or vegetarian diet since it is made using animal products.
Downsides of Bone Broth
The bones used to make commercial broth may contain high levels of heavy metals, which could make their way into the broth. However, homemade or store-bought bone broth levels are very low and unlikely to cause health problems.Bone broth is inappropriate for individuals who follow a vegan or vegetarian diet since it is made using animal products.
How to Make Homemade Bone Broth
Bone broth is relatively easy and inexpensive to make at home. You can use leftover bones from other meals or buy bones from your local butcher shop or grocery store.
To make your bone broth at home:
Bone broth generally lasts up to three days in the refrigerator. If you freeze bone broth, it will stay good for two to three months.
What’s a Good Serving Size?
There’s no standard serving size for bone broth. However, many recommend starting with around 1 cup daily for maximum health benefits.
You can drink bone broth at any time of the day. Some prefer sipping it throughout the day as a snack, while others enjoy it before bed to help them relax.
Types of Store-Bought Bone Broth
If you’re looking for a quick and convenient option, many grocery and health food stores sell premade bone broth. Reading the food label to determine the best store-bought bone broth for your health is important.
When possible, choose an organic bone broth that uses high-quality ingredients. Many store-bought bone broth varieties are high in sodium. If you’re watching your daily sodium intake, consider choosing a brand without added salt.
A cup of store-bought beef bone broth generally contains:
Bone Broth vs. Stock
Bone Broth Recipe Ideas
If you don’t care for the taste of plain bone broth, there are several healthful ways to incorporate it into your diet, including:
Summary
Bone broth contains amino acids, protein, and minerals for optimal body function. There is some evidence that the nutrients found in bone broth may reduce inflammation and benefit gut, joint, and brain health. Still, further human research is needed to confirm the health benefits of bone broth specifically.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Cedars Sinai.Bone broth: Is it good for you?
Mar-Solís LM, Soto-Domínguez A, Rodríguez-Tovar LE, et al.Analysis of the anti-inflammatory capacity of bone broth in a murine model of ulcerative colitis.Medicina (Kaunas). 2021;57(11):1138. doi:10.3390/medicina57111138
MedlinePlus.What are proteins and what do they do?
Valdes AM, Walter J, Segal E, Spector TD.Role of the gut microbiota in nutrition and health.BMJ. 2018;361. doi:10.1136/bmj.k2179
Deters BJ, Saleem M.The role of glutamine in supporting gut health and neuropsychiatric factors.Food Science and Human Wellness. 2021;10(2):149-154. doi:10.1016/j.fshw.2021.02.003
Arthritis Foundation.Can collagen supplements help arthritis?
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Alcock RD, Shaw GC, Burke LM.Bone broth unlikely to provide reliable concentrations of collagen precursors compared with supplemental sources of collagen used in collagen research.Int J Sport Nutr Exerc Metab. 2019;29(3):265-272. doi:10.1123/ijsnem.2018-0139
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Ferrara F, De Rosa F, Vitiello A.The central role of clinical nutrition in covid-19 patients during and after hospitalization in intensive care unit.SN Compr Clin Med. 2020;2(8):1064-1068. doi:10.1007/s42399-020-00410-0
Aguayo-Cerón KA, Sánchez-Muñoz F, Gutierrez-Rojas RA, et al.Glycine: The smallest anti-inflammatory micronutrient.Int J Mol Sci. 2023;24(14):11236. doi:10.3390/ijms241411236
Imtiaz S, Ikram H, Ayaz M, Qadir MI, Muhammad SA.Effect of glycine: Studying memory and behavioral changes in mice.Pak J Pharm Sci. 2018;31(5):1943-1949.
Liu R, Liao XY, Pan MX, et al.Glycine exhibits neuroprotective effects in ischemic stroke in rats through the inhibition of m1 microglial polarization via the nf-κb p65/hif-1α signaling pathway.The Journal of Immunology. 2019;202(6):1704-1714. doi:10.4049/jimmunol.1801166
Hsu DJ, Lee CW, Tsai WC, Chien YC.Essential and toxic metals in animal bone broths.Food Nutr Res. 2017;61(1):1347478. doi:10.1080/16546628.2017.1347478
U.S. Department of Agriculture.How long can you keep chicken broth in the refrigerator?.
U.S. Department of Agriculture.Organic beef bone broth.
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