What is Bone Broth & What are the Benefits of Bone Broth
Boost Your Health and Wellness with Bone Broth
Bone broth is trending in the health and wellness world, with products appearing on our social media feeds, in health food stores, and in trendy restaurants nationwide. We drink it from mugs, add bone broth collagen powder to our smoothies, and rave to our friends about its wonders—but do you know why it's beneficial?
If you haven’t tried bone broth yet, you might be wondering what all the buzz is about. Isn’t it just soup? Not exactly. Bone broth is an ancient superfood with real benefits for modern health. Continue reading to discover the origins of this trend, what makes bone broth so beneficial, its advantages, and the best ways to incorporate it into your diet.
How Did the Bone Broth Trend Start?
People have enjoyed bone broth since the dawn of documented history, and perhaps even earlier. In some cultures, broth made from marrow bones has remained a dinner staple, consumed alongside meals or as part of an energy-boosting breakfast.1
The recent surge in bone broth’s popularity began with the paleo diet trend, which promotes eating like our Paleolithic ancestors (approximately 2.5 million to 10,000 years ago).2 Bone broth is a staple of the paleo diet and is also keto-friendly, contributing to its growing popularity. Additionally, the delicious and comforting nature of sipping bone broth has undoubtedly played a role. However, health-conscious individuals recognize that bone broth offers more than just flavor, leading to its increased acclaim.
Unlike standard stock available in grocery stores, bone broth is made with roasted animal bones and simmered for an extended period—usually between 12 and 48 hours. This lengthy process allows the bones to break down and release their nutrients.
What’s in Bone Broth?
Bone broth contains various nutrients released from bones during the prolonged cooking process, including vitamins, minerals, and amino acids. The type of bones used and the preparation method can affect the nutritional value, so it's essential to read nutritional labels. Generally, bone broths contain varying amounts of calcium, magnesium, potassium, phosphorus, and trace minerals.3 Bones also contain collagen, the most plentiful protein in the body, along with a wide range of amino acids. The presence of collagen is a significant factor in bone broth's popularity.
Marrow also includes additional vitamins and minerals like vitamin A, vitamin K-2, boron, iron, zinc, and essential fatty acids. The connective tissue contains glucosamine and chondroitin, which may be present in the broth depending on the bones used.3 Different sources of bones may contain unique nutrients specific to their origin. Below is a list of the most common types of broth:
- Beef Bone Broth—Contains protein and minerals, including calcium, magnesium, phosphorus, and sulfur, and may also contain CLA (Conjugated Linoleic Acid), a type of fatty acid.3
- Chicken Bone Broth—Contains protein, vitamins, and minerals. Chicken broth made with chicken feet contains more gelatin than chicken broth made without them.4
- Fish Bone Broth—Like other broths, fish broth typically contains protein, vitamins, and minerals, but it can also contain iodine. 3
When making bone broth from scratch, it’s challenging to determine the exact nutrients and their quantities in your broth, as they can vary from batch to batch, even with the same type of bones.3 Although you may not be able to quantify the benefits precisely, you can be confident that you’re nourishing your body.
What Are the Benefits of Bone Broth?
The vitamins, minerals, and amino acids in bone broth contribute to its numerous health benefits. These nutrients offer a variety of advantages, from improving skin and joint health to strengthening bones and more. Below is a list of popular bone broth benefits:
Bone Broth for Skin: The collagen in bone broth may enhance skin health. An 8-week study on the effects of collagen supplementation on skin showed improved skin hydration and increased collagen density.5
Bone Broth for Hair & Nails: Collagen is a protein, and protein is essential for hair and nail growth. Adequate protein intake supports hair and nail development.6,7 Supplementing with collagen may also increase nail growth by up to 12% and reduce breakage.7
Bone Broth for Joints: Glucosamine and chondroitin found in bone broth are well-known for supporting joint health. Research indicates that these nutrients can improve joint comfort and help slow down cartilage deterioration associated with aging.8,9 Learn more about these joint health nutrients in 7 Joint Care Supplements and How They Work.
Bone Broth for Strong Bones: Collagen plays a role in bone health, and broth containing magnesium, potassium, and calcium may help support bone strength since these minerals contribute to bone health.10,11 However, don't rely solely on bone broth for your bone-supporting minerals as the concentrations in bone broth are typically low.
Bone Broth for Digestion: Amino acids and gelatin in bone broth may help balance the gut, aid digestion, and support a healthy gastrointestinal tract.12,13
How to Get Bone Broth Benefits
There are several ways to enjoy the benefits of bone broth. You can make it yourself, buy it premade, or opt for a bone broth collagen supplement.
Bone Broth Collagen Supplements
The most convenient way to access the benefits of bone broth is through a bone broth collagen supplement. However, not all supplements are created equal. Choose a product from a reputable source that uses USDA certified bovine bones and undergoes rigorous quality testing to ensure purity and potency, like BubbForest's Real Food Bone Broth Collagen. A rigorously tested and accurately labeled bone broth supplement ensures you know exactly what you’re consuming.
Our bone broth collagen supplement provides a substantial dose of 10 grams of collagen, 15 grams of protein, and 19 amino acids per serving, offering more benefits than other brands at a lower cost per serving. Moreover, it comes in three delicious varieties: unflavored, vanilla, and chocolate, providing versatile options for consumption and mixability.
The unflavored version of Real Food Bone Broth Collagen has no added flavors but maintains a mild, natural taste that blends seamlessly into both sweet and savory recipes. We recommend mixing it in a shaker bottle or blender to prevent clumping.
Making Your Own Bone Broth
As mentioned earlier, you can make your own bone broth if you’re up for the task. Although you won’t know the exact nutrient content, if you can safely roast and simmer a large pot of bones for up to 48 hours, you can obtain marrow bones from a local butcher and make your own. Safety is paramount, as you’ll need to monitor the process continuously.
If you choose to make your own bone broth, consider enhancing the flavor and health benefits by adding fresh or ground organic herbs such as garlic, turmeric, rosemary, or thyme. You can learn about the nutrients in common kitchen herbs and the best herbs to grow indoors in Top Five Herbs to Grow Indoors, and discover more about this amazing antioxidant superfood in What is Turmeric?.
Buying Premade Bone Broth
Restaurants, health food stores, and even some grocery stores increasingly stock their shelves with premade bone broth. If you opt for this route, scrutinize the ingredients carefully. Some products may be high in sodium and contain preservatives you might want to avoid. Also, look for bone broth made with high-quality bones that are USDA certified, and compare nutritional labels for higher protein, collagen, and nutrient content.
Nourish Your Body with Bone Broth
Skin-loving, joint-supporting bone broth is a healthful treat for your body and a delicious comfort food that delivers a wide range of nutrients, including collagen, amino acids, vitamins, and minerals that provide wellness benefits. We embrace health trends that focus on nourishing the body with real food ingredients.
About Lindsey Toth, MS, RD
Lindsey is a nationally-recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. This belief inspired her to pursue a career in nutrition.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
Sources
1. Bones, Broth, and Bliss. The New York Times. Read source
2. Paleo Diet: What is it and why is it so popular? Mayo Clinic. Read source
3. Bone Broth: How to Make It and Why You Should. Healthline. Read source
4. How to Make Bone Broth. Wellness Mama. Read source
5. The effect of oral collagen peptide supplementation on skin moisture. PubMed. Read source
6. The 14 Best Foods for Hair Growth. Healthline. Read source
7. Collagen supplements may boost nail growth and appearance. NutraIngredients USA. Read source
8. Glucosamine Sulfate. MedlinePlus. Read source
Leave a comment