What are the health benefits of bone broth?

Key Points

• It might be a current trend, but people have been making bone broth as a health remedy for many years.
• Bone broth contains essential minerals and amino acids that can potentially benefit the colon and reduce inflammation.
• When making your own, you can enhance mineral extraction by adding apple cider vinegar to your broth.

The celeb-backed bone broth health trend has been in the headlines recently. But what are the health benefits of bone broth? Is there any substance to it?

Together with Naturopath Gabbie Watt, we’re here to bring you the answers. We’ll explain why it deserves a place on your shopping list (hint: it’s packed with nutrients and minerals and can be a great addition to a well-balanced diet), explore the different types of bone broth on offer, and step you through how to make it. 

What is bone broth?

Bone broth is a thin soup or stock made with animal bones simmered in water. It may be clear or slightly cloudy depending on how it’s made.

Although it’s been a bit of a hot topic in the media of late, bone broth has been consumed and studied for its health benefits for many years. But what exactly is it? Gabbie explains, “Bone broth is traditionally made with bones, marrow, skin, feet, tendons and ligaments of animals. These are usually washed, boiled and then simmered over a few hours to a couple of days.” 

This slow-cooking process releases certain nutrient compounds like amino acids, minerals, and collagen, resulting in a flavourful and versatile broth that can be enjoyed on its own as a drink or as a base for various dishes like soup, sauce and gravy.

Studies have shown bone broth may contain anti-inflammatory properties, support collagen production and aid in gut health

Are there health benefits to consuming bone broth? 

Studies have uncovered a host of health benefits associated with bone broth, including: 

Anti-inflammatory properties

Animal studies have found that bone broth contains amino acids that can potentially benefit the colon and reduce inflammation. The antioxidant activity of bone broth may also play a role in preventing or reducing inflammation associated with migraines. However, these studies have not yet been replicated in humans.

May aid in collagen production

While no direct human studies exist on bone broth’s impact on collagen production, Gabbie affirms that the broth’s rich nutrient profile may play a crucial role in supporting collagen production in your body. Collagen is a fundamental part of protein that may contribute to skin elasticity, joint health, and overall tissue integrity.

“The nutrients that are released in bone broth, like the amino acids, glycine, proline and leucine may all be helpful for collagen production,” Gabbie shares.

May aid in gut health

Drawing from her expertise, Gabbie says that as bone broth contains amino acids, which are the main fuel source for the small intestine, that may support gut health. Bone broth has been found to contain glutamine which may also help to support the microbiome balance in your gut.

Contains vital vitamins and minerals

There are a number of essential minerals found in bone broth, including calcium, magnesium, phosphorus, and potassium. These minerals may support various bodily functions and contribute to overall health and wellbeing. 

“As bone broth contains minerals, amino acids and nutrients, we may assume it could play a role in supporting general health and wellbeing. However, more research in humans is needed to uncover all of the benefits it may hold.” 

The longer you simmer bone broth, the greater the mineral extraction becomes

What types of bone broth are there?

You can make bone broth from just about any animal bones, but the most common are:

• chicken
• beef
• lamb
• pig
• fish

How can you make bone broth?

Creating a batch of homemade bone broth can be fairly simple. A range of different bones are traditionally used to make bone broth, “usually the ones that are high in connective tissue (collagen) like knuckles, necks, ribs or bones with marrow”, Gabbie explains.

“It's good to wash the bones. Some people wash them and then put them in the oven to roast before boiling them. But it really depends what recipe you're using. Different societies have their own traditions for making bone broth.”

By infusing your bone broth with a touch of acidity, using something like apple cider vinegar or lemon, you can also unlock the potential to extract more essential minerals such as magnesium and calcium. Plus, the longer you simmer your broth, the greater the mineral extraction becomes – giving you more of the good stuff. 

You can make bone broth in batches and freeze small portions so you always have homemade bone broth on hand to add to soups, stews and casseroles – or simply to drink on its own as a nourishing warm beverage.

Is it better to make your own or buy ready-made bone broth?

There are a few things to consider here. If you’re making your own bone broth it’s important to know where the bones are coming from, explains Gabbie. “You want to know where you’re sourcing your animal products from and if the animal has had a grass-fed  nutrient-dense diet.” 

If you're going to buy ready-made bone broth, Gabbie advises being mindful of how much sodium is in the product. “The sodium in store-bought bone broth can be quite high. You also want to be mindful of the preservatives that are used in store-bought bone broths.”

Recommended ready-made bone broths

These are just some of our favourite ready-made bone broths:

• Gevity Rx Bone Broth Body Glue Natural
• Nutra Organics Beef Bone Broth Concentrate Natural
• Undivided Food Co Good Bones To Go Certified Organic Chicken Bone Broth
• Nutra Organics Chicken Bone Broth Homestyle Original
• The Stock Merchant Ready To Drink Beef Bone Broth

Bone broth is a convenient way to add nutrients to your diet

Experience the health benefits of bone broth

Incorporating bone broth into your diet can bring various health benefits into your life. Embrace this nourishing elixir, and the wealth of nutrients it can add to your diet, and you may also benefit from its potential anti-inflammatory properties and gut health support.

Related:

• Can collagen provide gut health benefits?
• What are the worst foods for gut health?
• What are the best protein sources for women? 

Gabbie Watt is a Naturopath and is passionate about blending evidence-based practice and traditional natural medicine into her approach. With experience previously working as a Radiation Therapist, Gabbie’s professional background in conventional medicine has been instrumental in shaping her holistic approach to health.

Reviewed by the healthylife health experts August 2023.