6 Reasons You Should Consider Using Bone Broth
If you’re serious about your health and nutrition, you’ve likely heard the buzz around bone broth. As a certified sports nutritionist and strength coach, I can tell you this isn’t just another trend; it’s a foundational tool for leveling up your wellness, and many high-quality brands like Kettle & Fire and Brodo are making it more accessible than ever.
Let’s break down what makes bone broth so effective and the key reasons you should consider making it a staple in your diet.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.
Table of contents
What is Bone Broth?
Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues for an extended period, typically 12 to over 24 hours. This slow-extraction process is what makes it so powerful, pulling massive amounts of collagen, gelatin, and amino acids from the bones into the liquid.
A typical cup of beef bone broth contains around 39-50 calories and packs a surprising 9-10 grams of protein. It’s a powerhouse of nutrition that’s primarily used in soups and sauces, but is now gaining recognition as a healthy beverage, with many high-quality options available online and in stores.
Key Components:
- Bones and Connective Tissues: Beef, chicken, or fish bones are the foundation. Including collagen-rich parts like cartilage, knuckles, and feet is crucial for maximizing gelatin content.
- Water: The base liquid that becomes infused with nutrients.
- Acid: A splash of apple cider vinegar is essential. It helps break down the connective tissue to draw more collagen and minerals out of the bones.
- Vegetables and Herbs: Onions, garlic, carrots, celery, and herbs like parsley and thyme are often added for flavor and extra nutrients.
Nutritional Benefits:
- Collagen and Gelatin: These proteins are the stars of the show, known for supporting joint health, skin elasticity, and gut integrity.
- Amino Acids: It’s packed with key amino acids like glycine, proline, and glutamine, which are vital for everything from muscle repair to digestive health.
- Minerals: The broth is a great source of calcium, magnesium, potassium, and phosphorus, which are all essential for strong bones.
- Vitamins: Depending on the ingredients, it can also provide vitamins A and K2.
What’s the Difference Between Regular Stock and Bone Broth?
Many people use these terms interchangeably, but there’s a huge difference, and it comes down to time and purpose. Stock is typically simmered for 4-6 hours with roasted bones and vegetables to create a flavorful base for cooking.
Related Article: Bone Broth Protein — Yah or Nah?
Bone broth is a different beast entirely. It’s simmered for a much longer period, from 12 to 48 hours, with the specific goal of extracting every last bit of collagen, gelatin, and amino acids. This long, slow process is what turns it from a simple cooking liquid into a nutrient-dense health food. When cooled, a true bone broth will often gel, which is the sign of a high-quality, collagen-rich product.
The Health Benefits of Bone Broth
In my work as a nutritionist, I recommend bone broth for a wide range of health goals. It’s more than just a comforting drink; it’s a functional food. Here’s a deeper look at the specific benefits you can expect.
1. Highly Nutritious
Bone broth is loaded with nutrients that vary based on the bones used. Animal bones are rich in calcium, magnesium, and phosphorus, while fish bones provide iodine, which is crucial for thyroid function and metabolism.
The connective tissues provide glucosamine and chondroitin for joint support, while the marrow delivers vitamin A, vitamin K, iron, and zinc. Different bones also provide different types of collagen. Beef broth is rich in Type I and III collagen for skin and bone health, while chicken broth is high in Type II collagen, which is excellent for cartilage and joint support.
2. It Aids in Digestion
Bone broth is incredibly easy to digest, and the gelatin it contains helps food move smoothly through your digestive tract. The amino acid glutamine is particularly important here, as it acts as a primary fuel source for the cells lining your intestines.
According to research, glutamine plays a key role in healing the intestinal barrier. This makes bone broth an exceptional tool for people dealing with conditions like leaky gut syndrome or inflammatory bowel disease. In fact, another study noted that people with inflammatory bowel issues often have lower levels of amino acids, which bone broth can help replenish.
3. It Helps Improve Joint Health
The collagen from bones breaks down into gelatin during cooking, which provides essential amino acids like glycine and proline. These are the building blocks your body uses to repair and maintain its own connective tissues.
A 2017 review in Sports Medicine highlighted that gelatin supplementation can increase collagen in the body’s tissues, protecting joints from stress. Research from Ball State University also found that a gelatin supplement significantly reduced joint pain in athletes. Additionally, bone broth contains hyaluronic acid, a compound that helps lubricate joints and is often used to help with osteoarthritis.
4. It Supports Weight Loss
While low in calories, bone broth is remarkably satisfying. A study in The Journal of Renal Nutrition pointed out that a cup of chicken bone broth contains more protein than regular chicken broth.
The gelatin in bone broth promotes a feeling of fullness, which can help reduce overall calorie consumption. Swapping a 200-calorie snack for an 80-calorie cup of bone broth helps create a calorie deficit while keeping you full. The high protein content keeps you satiated, making you less likely to overeat later in the day.
5. It Helps Improve Sleep
Bone broth is a great source of the amino acid glycine, which has been shown to promote relaxation and improve sleep quality. Research shows that consuming glycine before bed can help people fall asleep faster and feel less tired the next day.
One of the ways it works is by helping to lower your core body temperature. This drop in temperature is a natural signal to your body that it’s time to sleep. Glycine also acts as an inhibitory neurotransmitter in the brain, helping to create a state of calm.
6. It Supports Healthy Skin
The collagen in bone broth is a well-known secret for promoting healthier, more youthful-looking skin. Specifically, beef bone broth is rich in Type I and Type III collagen, the two types most abundant in our skin.
One study demonstrated that collagen supplementation helps improve skin elasticity and hydration while reducing the appearance of wrinkles. By regularly consuming collagen-rich bone broth, you are providing your body with the raw materials needed to support smooth and supple skin from the inside out.
Frequently Asked Questions About Bone Broth
- How much bone broth should I drink daily? For general health, sipping on one to two cups per day is a great goal. For more targeted gut-healing protocols, some practitioners may recommend more, but starting with a daily cup is a sustainable habit for most people.
- Can I make bone broth in an Instant Pot or slow cooker? Absolutely. An Instant Pot can make delicious bone broth in just 2-3 hours under high pressure, while a slow cooker can simmer bones on low for 12-24 hours with minimal supervision. Both are excellent, hands-off methods.
- What’s the best type of bone broth: beef, chicken, or fish? It depends on your goals. Beef is highest in Type I and III collagen for skin health. Chicken is rich in Type II collagen, which is excellent for joint and cartilage support. Fish broth is a great source of iodine. I recommend rotating them to get a full spectrum of benefits.
- Is powdered bone broth as good as liquid? High-quality bone broth powder can be a fantastic and convenient option. It retains most of the same collagen and amino acids as liquid broth and is much more portable and shelf-stable. Just be sure to choose a brand with minimal ingredients and no fillers, like Bluebird Provisions.
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