Bone broth has developed a reputation for being a superfood. While research on its potential benefits is preliminary, noted natural health practitioners ardently advocate it, asserting that it can promote various aspects of wellness. Some studies suggest it may also have a downside, but there is a way to minimize the risk.
Broth Versus Stock
There are differences in preparation, flavor, texture, and nutrients between bone broth and stock, Trista Best, a registered dietitian at The Candida Diet, told The Epoch Times in an email.
“Bone broth is made by simmering animal or fish bones along with a small amount of meat for 12–24 hours or more,” she said. “The extended cooking time allows more nutrients to release from the bones. Stock requires a shorter cooking time, usually 2–6 hours, and often includes ingredients other than bones and meat.”
Best adds that bone broth is richer in flavor than stock and is gelatinous in texture when it is cooled. The broth can be eaten on its own or used to impart flavor to a meal. Stock is lighter in flavor than broth and is most often used for soups, stews, and sauces.
Bones used for bone broth can come from any part of the animal body, and options include beef, chicken, and turkey.
Nutrient Content
A
study published in Medicina cites research showing that bone broth contains many nutrients. Cooking bones for a long time yields considerable quantities of amino acids and protein, such as collagen. For every 100 milliliters (ml) of bone broth, the researchers found 249 milligrams (mg) of protein, 233 mg of amino acids, and 25 mg of minerals.
The primary minerals present in quantities greater than 1 mg per ml include sodium, calcium, phosphorus, potassium, and magnesium. Lower concentrations of cobalt and manganese were also noted.
The nutritional content of bone broth can vary depending on the type of bones used, according to Kerry Beeson, nutritional therapist and metabolic balance coach at Prep Kitchen.
“For example, beef bone broth is typically richer in iron and zinc, while chicken bone broth may have more protein,” she told The Epoch Times in an email. “Fish bone broth may have higher levels of iodine and omega-3 fatty acids. The addition of vegetables and herbs can further enhance and change the nutritional profile of each.”
‘Conditionally Essential’
“The main reason that bone broth is beneficial is that it delivers the distinct amino acids found in connective tissue, particularly collagen,” said Dr. Joseph Mercola, board-certified family medicine osteopathic physician.
“Collagen makes up about one-third of your body’s protein,” he told The Epoch Times in an email. “Historically, humans consumed more animal connective tissue, but modern diets often lack these crucial amino acids, such as glycine, proline, and hydroxyproline.” These three amino acids are especially concentrated in collagen.
Conditionally essential amino acids are those that the body normally produces, but in times of illness or stress, the quantities may be insufficient. For example, higher amounts of these amino acids may be necessary after a fracture or injury to foster tissue repair.
A main benefit of bone broth is improved bone health, but preliminary studies suggest that bone broth also fosters other aspects of wellness.
It is worth noting, however, that while some research has concluded that bone broth offers health benefits, other research has not. One study published in the International Journal of Sport Nutrition and Exercise Metabolism found that bone broth is unlikely to produce a consistent quantity of amino acids.
Improves Bone and Joint Health
Conditionally essential amino acids in bone broth are the key building blocks your body needs to maintain its structural framework, such as tendons, ligaments, and bones, Mercola noted.
“If you don’t get enough of these nutrients, you’ll struggle to keep bone density high and will find yourself more prone to fractures as you age,” he said. “Even if you’re younger and hitting the weights, not having these amino acids in your corner will leave you open to frequent sprains and tears.”
In contrast, fueling your body with these amino acids is one of the most powerful preventive strategies out there, Mercola said. By giving your body the nutrients it requires to form and repair connective tissue, you help ensure stronger joints, sturdier bones, and less downtime from injuries.
A study published in the Journal of Food Science states that nutrients from bone broth and other soups are absorbed even in old age or poor health. The authors noted that research in recent years shows that collagen increases bone density and improves bone markers in postmenopausal women. As research to date has not provided conclusive evidence that bone broth can prevent osteoporosis, the authors undertook the study to explore whether it can offer this benefit.
Animal experiments in the study indicated that chicken vegetable bone broth can slow osteoporosis and that the content of hyaluronic acid and chondroitin sulfate were responsible. These are substances the body makes that are beneficial for bone health.
Reduces Inflammation
The Medicina study suggests that bone broth reduces inflammation. It noted that dietary nutritional deficiencies are a risk factor for developing gastrointestinal conditions. An example is ulcerative colitis, a debilitating, chronic disease that causes inflammation and ulcers in the colon.
The authors of the Medicina study explained the drawbacks of current treatment of ulcerative colitis. Medications used for ulcerative colitis treatment, such as biologics, immunomodulators, and anti-inflammatories, have side effects. In contrast, nutritional approaches involving amino acid and mineral supplements are effective but expensive, so lower-cost nutritional interventions are needed.
The authors administered bone broth made from the thigh bones of cattle to mice for 10 days before they induced them with ulcerative colitis. The results indicated that the broth reduced colon tissue damage and inflammation. Further studies involving humans are necessary to determine if bone broth can be effective in the treatment and prevention of ulcerative colitis.
Protects the Brain
A
study published in the Journal of Medicinal Food investigated the effect of bone broth supplementation in rats that had been induced to have episodic migraine headaches. The authors found that bone broth decreased pain that occurred with exposure to a migraine trigger and concluded that it had a neuroprotective effect.
Part of the mechanism of action was that the broth reduced inflammation in a manner similar to nonsteroidal anti-inflammatory drugs, such as ibuprofen, which effectively decreased migraine pain. The broth also has antioxidant activity, which likely played a role.
It is possible that the pain-reduction benefit stemmed partly from the ability of bone broth to foster more anti-inflammatory bacterial strains in the gut microbiome. Research increasingly indicates that a healthy nervous system is associated with a healthy gut, the authors of the Journal of Medicinal Food study noted.
Potential Risk
Researchers in a 2013
study published in Medical Hypotheses stated that bones are known to contain the heavy metal lead. They suggested that bone broth may pose a risk of lead contamination. Their measurements showed that bone broth had a lead concentration many times higher than that of tap water.
“Concerns about heavy metal toxicity, such as lead, highlight the importance of choosing organic, grass-fed bones for making broth,” Mercola said. “These are far less likely to contain heavy metals than bones from conventionally raised, concentrated animal feeding operations (CAFOs).”
He recommended limiting cooking time to about two hours in a pressure cooker if using CAFO bones. This reduces the risk of metals leaching into the broth. On the other hand, organic and grass-fed bones can be cooked safely for up to four hours in a pressure cooker, he said.
“By selecting high-quality bones and being mindful of cooking times, you can minimize risks while maximizing the health benefits of your homemade bone broth,” Mercola said. “This way, you’ll have a nutrient-packed broth that’s as safe as it is beneficial.”
Who Should Eat Bone Broth and When
Bone broth may benefit people looking to support joint health, improve digestion, or boost their protein intake, Chris Mohr, a fitness and nutrition adviser at Garage Gym Reviews, said.
In an email, he told The Epoch Times that bone broth may be helpful for athletes and injury recovery because of its collagen and amino acid content, which support tissue repair. Those with gut issues, such as irritable bowel syndrome, may also benefit from its soothing and nutrient-dense properties.
“And, if nothing else, it tastes great, but it’s pretty low on the totem pole of overall nutritional needs,” Mohr said. “It is not a must-have for everyone, and its benefits should complement a balanced diet rather than replace other nutrient sources.”
Bone broth can be drank at any time of day, Beeson noted.
“Consuming it in the morning is popular because it is readily absorbed and provides a warm, nourishing start to the day. It can also be consumed before meals to support digestion and reduce appetite or at night to promote restful sleep due to its glycine content,” she said.
Making the Best-Tasting Bone Broth
The tastiest bone broth contains herbs, spices, and aromatic vegetables for flavor. Best shares her recipe below.
Ingredients
- 2–3 pounds bones (beef, chicken, or turkey), roasted for added flavor
- 1 onion, quartered
- 2 celery stalks, coarsely chopped
- 2 carrots, coarsely chopped
- 2–3 garlic cloves, smashed (optional)
- 2 tablespoons apple cider vinegar (helps extract minerals from the bones)
- 10–12 cups water (enough to cover the bones)
- 1–2 teaspoons salt (adjust to taste)
- 1 bay leaf or thyme for flavor (optional)
Instructions
- If using raw bones, roast them at 400 degrees F (200 degrees C) for 30–40 minutes to deepen the flavor.
- Place the bones and all other ingredients in a large stock pot or slow cooker. Add enough water to cover all the ingredients.
- Bring to a gentle boil, cover, and reduce heat to low.
- Simmer for 12–24 hours and skim off impurities that rise to the surface.
- Using a cheesecloth or fine mesh strainer, strain the broth and discard the solids.
- Cool and transfer to containers. Keep refrigerated for 5 days or freeze to keep longer.
