Key Benefits: Promotes joint health, gut health, skin elasticity, boosted immunity, and better sleep
Nutrient Filled: Collagen, Gelatin, Amino Acids (glycine, proline, glutamine), Calcium, Magnesium and Phosphorus full of all these things for a healthier life
Daily Consumption: To achieve maximum health benefits, drink 1-2 cups daily
Storage: Refrigerate for up to 5 days, or freeze for up to 6 months
Best Bones: Grass-fed beef, pasture-raised chicken, wild-caught fish bones
Cost: Homemade bone broth is approximately $0.50-$2.00 per cup instead of $5-$10 for store-bought
What Is Bone Broth? An Introduction to This Nutrient-Rich Superfood
The popularity of bone broth as a timeless kitchen staple that is used in various cultures around the world, is growing. Bone broth as an age-old cooking method has changed into the modern health trend that invites health professionals and physicians and beginners and home cooks to the table.
Bone Broth vs Stock vs Broth: Is There a Difference?
The basic premise of bone broth is to boil animal bones (typically chicken, beef or fish) in water with veggies and herbs and spices over low heat for an extended period of time. What sets bone broth apart from stock? Bone broth differs from the traditional stock because it must be simmered for 24 to 48 hours versus the few hours required to make stock.
Quick Comparison:
Bone Broth: 12-48 hours of cooking time, jellified when cooled, most nutrient dense
Stock: After 3-4 hours of cooking, made with the bones, medium nutrients
Standard Broth: 1-2 hours, meat-based, few nutrients
Bone Broth Nutrition Facts: Full Nutritional Breakdown
The longer bones simmer, the more nourishing substances can escape from the bones.
Main Nutrients Per Cup (240ml):
Calories: 40-50
Protein: 9-10g
Fat: 0-1g
Carbohydrates: 0-2g
Key Nutrients Found in Bone Broth:
Proteins and Amino Acids
Collagen & Gelatin: The heavy hitters for joint and skin health
Glycine: 3-4g per cup – assists detoxification, and promotes sleep quality
Proline: 2-3g per cup – important for skin and joint health
Glutamine: 1-2g per cup – very important for gut health
Minerals (High Bioavailability)
Calcium: 15-20mg - for bone health
Magnesium: 10-15mg - muscle function
Phosphorus: 50-70mg - for the bone density
Potassium: 200-300mg – good for the heart
Joint-Supporting Compounds
Glucosamine: Joints natural lubricant
Chondroitin: Promotes healthy cartilage
Hyaluronic Acid: Provides cushioning to healthy joints
8 Evidence-Based Health Benefits of Bone Broth
1. Arthritis and Joint Health
The natural collagens and gelatins in bone broth help support healthy joint function. The body's ability to produce a variety of different types of collagen diminishes with advancing age, so dietary sources have become more clearly necessary to maintaining healthy joints.
Research-Backed Benefits:
Research suggests 10g per day of collagen could help to significantly reduce joint pain
The body is capable of healing the cartilage thanks to the bone broth
Bone broth contributes to increased joint flexibility and improved mobility
2. Supports Gut Health and Leaky Gut Syndrome
One of the most talked about benefits of bone broth is its capacity to improve gut health.
How Bone Broth Heals the Gut:
Content which is gelatin based that helps to restore and protect the gut lining
Glutamine encourages a robust population of beneficial bacteria in the gut
The GI tract is less inflamed
Aids the healing of intestinal permeability
3. Skin Health: Natural Anti-Aging Benefits
Collagen is essentially the basic unit of our skin, serving as its primary framework.
Visible Improvements:
The skin is visibly smoother and more elastic within 8 weeks
Look of fine lines and wrinkles appear to diminish up to 20%
Hair is getting strong and thick
Nails become less brittle
4. Immune System Enhancement
Amino acids and mineral compounds in bone broth combine to reinforce the immune system.
Immune-Boosting Components:
Glycine helped decrease markers of inflammation
Arginine acts in support of T-cell function
Minerals boost white blood cell production
Heat for keeping toasty while sick!
5. Bone Structure and Preventing Osteoporosis
Mineral rich bone broth also has calcium, magnesium, and phosphorus.
Bone Health Benefits:
Enhances the mineral density in the bone
The body requires these nutrients throughout periods of aging
May decrease the risk of osteoporosis by up to 30%
Increases rate of mineral absorption
6. Supports the Natural Detoxification Process
The liver is working at full pace to take care of the toxins, but is being aided by our actual consumption of bone broth.
Detox Mechanisms:
Glycine is also a building block of glutathione
Gelatin absorbs toxins in the digestive system
Supports phase II detoxification of the liver
Enhances kidney function
7. Supports Healthy Weight and Metabolism
If they are individuals concerned about weight maintenance, they may particularly benefit from including bone broth in their diet.
Weight Management Benefits:
High protein sustains you and reduces your appetite for 4-6 hours
Only 40-50 calories per cup
Retains lean body mass when on a diet
May increase metabolism by 80–100 calories per day
8. Improvement of Sleep Quality and Mood
Glycine is an element in bone broth that has been studied in the scientific community.
Sleep and Mood Benefits:
3g of glycine increases the quality of your sleep in 4 days
Shortens the sleep onset by 50%
Plays the role of calming neurotransmitter
May decrease anxiety symptoms by 25 percent
How To Make Bone Broth: The Ultimate Recipe Guide
Best Bones for Bone Broth
And while most people find the process of making your own bone broth to be simpler than expected, there are also plenty of options at the store.
Bone Selection Guide:
Beef Bones: Knuckle, marrow, oxtail (highest in collagen)
Chicken Bones: Feet, backs & necks (most gelatin)
Fish Bones: Heads and frames of non-oily fish (quickest cooking)
Classic Bone Broth Recipe
Ingredients:
2-3 lbs bones from an animal raised in a sustainable manner (grass-fed or organic)
1 large onion, quartered
2 carrots, roughly chopped
2 stalks celery, coarsely chopped
4 garlic cloves, smashed
2 tablespoons apple cider vinegar
2 bay leaves
1 teaspoon whole peppercorns
Fresh herbs (thyme, parsley - optional)
Filtered water, enough to cover by 2 inches
Sea salt to taste
Step-by-Step Instructions:
Step 1: Prepare the Bones
Roast beef bones in 400°F (200°C) oven for 30-45 minutes
The roasting yields better flavor but is optional for chicken or fish
Step 2: Combine and Soak
Combine all ingredients except for salt in pot or slow cooker
Add water to cover by 2 inches
Soak in vinegar for 30 minutes to dissolve minerals
Step 3: Simmer Slowly
Bring to soft boil then turn down to lowered simmer
Remove foam during first hour
Cooking times:
Chicken: 12-24 hours
Beef: 24-48 hours
Fish: 8 hours
Step 4: Strain and Season
Cool briefly then strain
Strain through a cheesecloth or fine-mesh sieve
Add salt to taste
Step 5: Store Properly
Cool completely and then refrigerate
If you chilled fat, remove once cool
Refrigerate 5 days, or freeze 6 months
Crockpot and Instant Pot Instructions
Slow Cooker Method:
Cook on low for the entire time
No need to monitor
Perfect for overnight cooking
Instant Pot Method:
High pressure 90-120 minutes
Natural release 30 minutes
Less nutrient removed than traditional method
How to Consume Bone Broth: Day-by-Day Guide
When to Drink Bone Broth
The way it works to include bone broth into your routine is still simple.
Optimal Timing:
Morning: On an empty stomach, so the nutrients get absorbed more easily
Pre-Workout: It is specially formulated to be used 30 minutes before your workout
Post-Workout: Within 30 minutes to aid recovery
Evening: 1 hour before your planned sleep for improved sleep
7 Non-Soup Uses for Bone Broth
Beyond Sipping:
Cooking Liquid: Swap water in rice, quinoa, vegetables
Soup Base: Basic for every soup and stew
Smoothie Add In: 1/4 cup added to morning smoothies
Sauce Base: For gravies and reductions
Braising Liquid: Great for braising meats for several hours
Shopping for Bone Broth: How to Find the Best Products
What to Seek in a Store-Bought Bone Broth
The quality of bone broth is completely dependent on the ingredients and how you prepare it.
Quality Indicators:
Gel Test: Should gel when refrigerated
Protein Content: Minimum of 9 grams of protein per serving
Thoroughly Clean Ingredients: No MSG, yeast extracts or "natural flavors"
Source: Grass-fed, organic or pasture-raised
Packaging: Both glass jars or BPA free containers
Top Bone Broth Brands (2025)
Kettle & Fire: Organic, shelf-stable
Bonafide Provisions: Frozen, most protein
Epic Provisions: Grass-fed, on-the-go
Pacific Foods: The best inexpensive option
Bare Bones: Organic, multiple flavors
Common Mistakes to Avoid
How to Fix Your Bone Broth
Why Your Broth Won't Gel:
Bones that are not collagen rich
Too much water added
Cooked at too high temperature
Insufficient cooking time
Fixing Common Issues:
Cloudy Broth: Filter with coffee filter
Bitter Taste: Take out the vegetables after 6 hours
Thin Flavor: Roast bones first, reduce liquid
Too Greasy: Cool and remove fat layer
Bone Broth FAQ: Answers to Your Most Burning Questions
How Much Bone Broth to Drink Daily?
For health promotion use 1-2 cups (8-16 oz.) daily. For certain conditions such as joint pain or gut healing, you may use this from 2-3 cups daily.
Can You Drink Bone Broth While Fasting?
Yes, bone broth is low in calories (40-50 in a cup), support fasting, and supply the body with electrolytes and minerals.
Can I Drink Bone Broth While Pregnant?
Bone broth is typically safe and healthy when you are pregnant with important nutrients. Quality ingredients should always be used and with the supervision of your medical team.
Is Bone Broth A Break in Intermittent Fasting?
Conceivably, but lots of folks that fast even accept bone broth as part of their fasts because it's so low in calories and good for you.
Is it Possible for Vegetarians to Create a Bone Broth Substitute?
And while it's not like bone broth, vegetable broths with seaweed, mushrooms and nutritional yeast can afford you something of the minerals, too.
The Bottom Line: Should You Try Bone Broth?
Bone broth, which consists of ancient traditional methods of simmering bones and vegetables together to create a flavorful, nutrient rich broth, is considered a superfood because of its many healing properties. Bone broth is an important part of any healthful diet because of its super healthy ingredients and way of cooking and multiple uses.
Whether you're looking to promote joint health, improve digestion, or protect your skin with collagen, bone broth is a relatively inexpensive and natural way to add more of these valuable nutrients to your body in an easy to absorb format.
Simply start with 1 cup a day and see how this traditional superfood can help support today's modern lifestyle. The key is to stay consistent if you want to see all the advantages of bone broth consumption.
Sources for Article
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Hsu, Y., et al. (2017). "Essential and toxic metals in animal bone broths." Food & Nutrition Research, 61(1), 1347478. doi:10.1080/16546628.2017.1347478.
Aljumaily, A. (2011). "The effect of concentrated bone broth as a dietary supplementation on bone healing in rabbits." Annals of the College of Medicine Mosul, 37(1), 40-44. doi:10.33899/mmed.2011.34633.
Seki, Y., et al. (2024). "Hyaluronan and chondroitin sulfate in chicken–vegetable bone broth delay osteoporosis progression." Journal of Food Science. doi:10.1111/1750-3841.16962.
Yu, Y., et al. (2017). "Strontium-Doped Amorphous Calcium Phosphate Porous Microspheres Synthesized through a Microwave-Hydrothermal Method Using Fructose 1,6-Bisphosphate as an Organic Phosphorus Source: Application in Drug Delivery and Enhanced Bone Regeneration." ACS Applied Materials & Interfaces, 9(27), 23084-23092. doi:10.1021/acsami.6b12325.
Ergezer, H., et al. (2018). "Production of Bone Broth Powder with Spray Drying Using Three Different Carrier Agents." Korean Journal for Food Science of Animal Resources, 38(4), 743-753. doi:10.5851/kosfa.2018.e63.
