Bone broth is having an extended moment in the dietary spotlight. Often called “the liquid miracle” or “liquid gold” on social media, bone broth is believed to relieve joint pain, improve gut health, promote skin elasticity, and much more. It’s a staple of paleo and keto diets, and you can now buy bone broth supplements (in capsule or powder form). Bone broth is even showing up in high-end pet foods.
Trend aside, does bone broth deserve all the hype? The answer depends on what health benefits you’re looking for and what you think about the scientific evidence that’s starting to come in.
“Bone broth seamlessly blends ancient tradition and modern values,” says food scientist Kantha Shelke, founder and director of Corvus Blue LLC, a food science and consumer packaged goods development company and member of the Institute of Food Technologists. “For millennia, this boiled bone essence has been a staple in traditional diets around the world (and) revered for its nourishing and healing properties.”
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That said, many of the modern benefits attributed to bone broth are theoretical rather than supported by scientific evidence, and most studies of health benefits focus on isolated ingredients found in bone broth. “I think he has more of a health halo than he deserves,” says Abbie Gellman, a New York-based dietitian and chef. “Everyone wants a quick fix or a superfood. For me, it’s fruits and vegetables, not bone broth.
But some statements are backed by science. In recent years, animal research has shown that bone broth has anti-inflammatory properties that reduce the symptoms of ulcerative colitis. And one study in a 2024 issue of Journal of Food Science found that hyaluronan and chondroitin sulfate in chicken bone broth and vegetables slowed the progression of osteoporosis in laboratory experiments.
What does all this mean for your health? Here’s what we learn.
What exactly is bone broth?
Bone broth is a special form of broth made by simmering beef, lamb, chicken, turkey or pork bones in water for 12 to 24 hours. The resulting liquid is rich in collagen and proteins, as well as micronutrients.
These nutrients are essential to your health. Collagen provides structure, support or strength to skin, muscles, bones and connective tissues, while proteins are essential for building and repairing muscles, skin and other tissues, as well as to promote immune system function, blood pressure regulation and bone health. , satiety and weight management.
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“The longer you boil the bones and keep them in the broth, the more protein and collagen you’ll get from the bones,” says Julia Zumpano, a registered dietitian at the Cleveland Clinic Human Nutrition Center.
As for micronutrients, bone broth contains amino acids (which are building blocks of protein), as well as potassium, calcium, magnesium, phosphorus, iron, selenium, vitamin A and certain B vitamins, says Zumpano.
All of these minerals and vitamins are important for your health, as well as various bodily functions, although you can get these nutrients in varying amounts, depending on the bone broth you consume. “It depends on what you’re boiling with the broth (herbs, seasonings, or vegetables to enhance flavor), as well as the type of bone and cooking time,” she adds.
Bone broth is also low in calories — typically 50 to 80 calories per serving, most of which are protein, says Gellman.
The Potential Health Benefits of Bone Broth
There is reason to believe that consuming bone broth could contribute to gut health and the gut microbiome by protecting the intestinal barrier and promoting better intestinal integrity, experts say. “The lining of your gut aids digestion, and over time it can weaken and cause leaky gut syndrome“, says Zumpano. Additionally, regular consumption of bone broth can soothe an upset stomach and may be helpful with inflammation, she adds.
Some of the minerals in bone broth, such as magnesium, iron and selenium, may help promote immune function, alongside its amino acids like arginine and glutamate. “If it’s winter and you want to boost your immune health, this would be helpful,” says Gellman.
Additionally, consuming bone broth “may help relieve muscle cramps due to the electrolytes it contains, as well as nerve and muscle function,” Zumpano adds. “And it can help relieve joint pain.” As you age, your joints lose elasticity. The collagen in bone broth helps restore some of that elasticity.
But there are questions about how much collagen in bone broth actually helps restore collagen in the body. “Bone broth is naturally rich in collagen (but) scientific evidence is limited on consuming collagen that directly stimulates the body’s collagen production,” says Shelke.
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In fact, in a study in a 2019 issue of International Journal of Sports Nutrition and Exercise MetabolismResearchers analyzed commercially and laboratory-prepared bone broth samples and found that bone broth is unlikely to provide sufficient concentrations of collagen precursors, in the form of specific amino acids, to support the synthesis of collagen in various tissues of the human body.
Despite these caveats, consuming bone broth falls into the category of things that can’t hurt and might help. “There’s no one who wouldn’t benefit from this, given that most of us struggle with some form of inflammation,” says Zumpano.
How to Make or Buy the Healthiest Bone Broth
You can make bone broth yourself at home in a slow cooker or on the stovetop. “The trick is to make sure it’s cooked for a very long time so that all the collagen is removed from the bones,” says Gellman. “It should be gelatinous when you put it in the fridge. Otherwise, it’s just stock.
You can also buy packaged bone broth. Just make sure the elixir has been cooked on the bones for at least six hours; otherwise, it’s also just stock. (Brodo and Butcher’s Bone Broth are reliable brands, according to Gellman and Zumpano.) Some commercial versions may be high in sodium, so keep that in mind if you’re limiting your sodium intake because you have high blood pressure or kidney disease, advises Gellman.
Wherever and however it is prepared, bone broth can be heated and sipped in place of hot tea or incorporated into soups, stews, or other dishes. “It keeps very well: you can refrigerate it or freeze it,” says Zumpano.
Believe it or not, bone broth can also be good for the planet. “It’s a great way to turn parts of animal skeletons that might be thrown away into a healthy, nutrient-rich product,” says Shelke, which is why “bone broth resonates with those who seek both well-being and environmental responsibility.