6 Powerful Benefits of Bone Broth and How To Make It

Bone broth has many supposed health benefits. It’s said to support gut health, reduce inflammation, and improve skin aging. Bone broth has grown more popular, but people across cultures have been making it for centuries.

People often use the terms “bone broth” and “stock” interchangeably. Both are made from simmering animal bones and sometimes meat in water. Unlike most stocks, bone broth cooks for many hours. The lengthy cooking time allows more nutrients to seep from the bones and into the cooking liquid. People often add acidic ingredients like vinegar or tomatoes to extract more nutrients from the bones. You can also add vegetable scraps and garlic for flavor.

Bone broth supplies the body with collagen, which may help repair joint damage and improve arthritis-related pain. Collagen is a protein that provides structure to skin, bones, tendons, and ligaments in the body. Many bone broths are made with healing herbs and spices like turmeric that help reduce inflammation, which can also improve joint pain. Turmeric has been shown to improve knee pain and function in people with osteoarthritis, a common joint disorder.

Most research focuses on the impact of collagen supplements, not bone broth itself, in the treatment of joint pain. Bone broth also does not seem to contain as many amino acids, such as glycine and proline, as collagen supplements. Amino acids are the building blocks of protein.

Bone broth contains an amino acid called glutamine. Glutamine helps maintain the structure and function of tissue that lines your gut. It may also reduce inflammation throughout your gut.

Glutamine is nourishing, but limited studies confirm its benefits on the gut microbiome, or the balance of helpful and harmful gut bacteria. That said, consuming glutamine-rich sources of protein is safe. A high-quality bone broth is a nutritious, anti-inflammatory alternative to ultra-processed proteins like deli meats, bacon, or sausage.

Bone broth is relatively high in protein. Eating adequate amounts of protein supports your body’s metabolism, or how your body uses energy from food. Protein also provides structure and support to cells and helps cells communicate. It also protects your body from viruses and bacteria. 

The exact amount of protein per serving varies based on how you cook your bone broth or the brand you purchase. A product’s recommended serving size also influences the amount of protein you see listed on its nutrition facts label. 

Bone broth contains large amounts of high-quality protein, like collagen. Collagen is the most abundant protein in the human body. Bone broth is significantly higher in protein compared to stock. The longer cooking time extracts more protein from the animal bones. One serving of chicken broth may contain just 4.8 grams of protein, but one serving of bone broth offers about 10 grams of protein.

Your body naturally produces less collagen as you age, which can cause wrinkles and decrease skin elasticity. Most research focuses on the role of collagen supplements on skin health rather than bone broths, but some studies have shown promising findings. One review found that collagen supplements helped heal wounds and delay signs of aging on the skin. More research is needed to determine how exactly collagen benefits the skin.

Collagen supplementation and bone broth are only likely to be helpful if you consume them on an ongoing basis. Drinking a cup of bone broth every few weeks will not smooth wrinkles. It generally takes at least eight weeks to see the results of collagen consumption.

Bone broth contains electrolytes, or minerals that help balance fluids in your body. Electrolytes found in bone broth can include sodium, potassium, and calcium.

Electrolytes help regulate functions like:

• Hydration (balancing water inside and outside of cells)
• Muscle contractions
• Signaling between your brain and nerve cells

The nutritional profile of bone broth depends on the recipe you use or brand you purchase. Bone broth will only contain carbohydrates if you add vegetables to it.

An average 1-cup serving of store-bought bone broth contains the following nutrients:

• Calories: 79.2
• Fat: 0.504 grams (g), or 0.6% of the Daily Value (DV)
• Sodium: 451 milligrams (mg), or 19.6% of the DV
• Carbohydrates: 4.99 g, or 1.8% of the DV
• Protein: 10 g, or 20% of the DV

Making bone broth is quite simple:

1. Use bones from leftover poultry, beef, or fish (or see if you can get bones from the meat department of your local grocery store)
2. Put the bones in a large pot
3. Add vegetables, such as a few cloves of garlic and 1-2 carrots, onions, and celery stalks, if you want
4. Add two bay leaves
5. Fill the pot with enough water to cover the bones (and vegetables)
6. Add a pinch of salt and 1-2 tablespoons apple cider vinegar
7. Cover the pot and simmer for 12-24 hours
8. Let the broth cool, then strain out the bones and vegetables
9. Store the broth in the refrigerator

Bone broth typically lasts for about 3-4 days in the refrigerator. You can freeze it for up to about three months.

Bone broth, like many pre-made soups and stocks, tends to be high in sodium. Choosing bone broths with less than 20% of the DV for sodium or making your own can reduce sodium content. This is important for those with hypertension (high blood pressure) or other conditions that require you to limit your salt intake. Bone broth may also contain higher levels of heavy metals like lead. More research is needed, but bone broth is probably safe to enjoy bone broth in moderation.

You can enjoy bone broth in many ways. Here are some ideas for how to incorporate it into your diet:  

• Add bone broth (or ice cubes made from it) to a smoothie
• Combine bone broth with coconut milk and spices to create a tasty base for homemade curries
• Cook whole grains like brown rice, quinoa, or farro in bone broth instead of water for a richer flavor
• Enjoy sipping on bone broth like a cup of tea
• Use bone broth in homemade soups and stews

You can make bone broth from beef, poultry, fish bones, or a combination of animal sources. Different forms of bone broth provide slightly different flavor profiles. Choose depending on your taste preferences or how you plan to use the bone broth.

Bone broth may have benefits for gut, joint, and skin health. While bone broth contains protein-rich collagen and minerals, it’s unlikely to work on its own. Enjoy nutrient-dense bone broths in addition to making other nutritious dietary choices. Store-bought bone broths can be high in sodium, so check nutrition labels or prepare it yourself if you are watching your salt intake.