Bone Broth: Nutrients, Benefits, and How to Make It at Home

Bone broth has been a traditional remedy and nutritious food source for centuries, dating back to prehistoric times when our ancestors made use of every part of an animal. Today, this nutrient-rich liquid is experiencing a resurgence in popularity as more people discover its potential health benefits.

Made by simmering animal bones and connective tissue for an extended period, bone broth is packed with valuable nutrients including collagen, amino acids, and minerals. While scientific research on bone broth is still evolving, the evidence supporting the benefits of its individual nutrients is compelling.

In this comprehensive guide, we’ll explore what bone broth is, how to make it at home, and the science-backed health benefits it may provide.

What Is Bone Broth?

Bone broth is a savory liquid made by simmering animal bones and connective tissue in water for an extended period, typically 12-24 hours or longer. This slow-cooking process extracts nutrients, minerals, and collagen from the bones, creating a flavorful and nutritious broth.

Unlike regular stock, which is usually simmered for just a few hours, bone broth cooks much longer to maximize nutrient extraction. The extended cooking time breaks down collagen into gelatin and releases amino acids, minerals, and other beneficial compounds into the liquid.

What Bones Can You Use?

You can make bone broth from virtually any animal bones, including:

• Chicken bones and carcasses
• Beef bones (especially marrow bones, knuckles, and oxtail)
• Pork bones
• Lamb bones
• Turkey bones
• Fish bones and heads
• Bison or venison bones

For the most nutritious broth, use a variety of bones including marrow bones, joints, and connective tissue like feet, hooves, or knuckles. These parts are particularly rich in collagen and other beneficial compounds.

Bone Broth Nutrients: What’s Inside?

The nutritional profile of bone broth varies depending on the type of bones used, cooking time, and additional ingredients. However, bone broth typically contains:

Protein and Amino Acids

Bone broth is an excellent source of protein, primarily in the form of collagen and gelatin. When collagen breaks down during cooking, it releases important amino acids including:

• Glycine: Supports detoxification, digestive health, and may improve sleep quality
• Proline: Important for skin health and wound healing
• Glutamine: Supports gut health and immune function
• Arginine: May help reduce inflammation and support heart health

Minerals

Animal bones are rich in essential minerals that leach into the broth during cooking:

• Calcium: Essential for bone health and muscle function
• Magnesium: Supports nerve and muscle function
• Phosphorus: Important for bone and teeth health
• Potassium: Helps regulate blood pressure and fluid balance

While the amounts of these minerals in bone broth are generally less than 5% of the daily value, they’re in a highly bioavailable form that your body can easily absorb.

Collagen and Gelatin

Collagen is the most abundant protein in the body and a major component of bones, skin, and connective tissue. When heated in water, collagen converts to gelatin, which gives bone broth its characteristic thick, gelatinous texture when cooled.

Gelatin contains compounds that may support joint health, improve skin elasticity, and promote digestive wellness.

Science-Backed Benefits of Bone Broth

1. Supports Digestive Health

One of the most well-known benefits of bone broth is its potential to support digestive health. The gelatin in bone broth may help protect and heal the mucosal lining of the digestive tract.

Gelatin contains glutamic acid, which converts to glutamine in the body. Research suggests that glutamine helps maintain the integrity of the intestinal wall and may help prevent and heal “leaky gut syndrome” – a condition where the barrier between your gut and bloodstream becomes compromised, allowing unwanted substances to leak into your bloodstream.

A 2021 animal study found that amino acids in bone broth have anti-inflammatory properties that may reduce damage to the gut caused by inflammatory bowel conditions like ulcerative colitis.

For individuals with digestive issues such as inflammatory bowel disease, irritable bowel syndrome, or food sensitivities, bone broth’s easy-to-digest nutrients may provide soothing relief and support healing.

2. May Reduce Inflammation

Chronic inflammation is linked to numerous serious health conditions including heart disease, diabetes, arthritis, Alzheimer’s disease, and certain cancers.

The amino acids found in bone broth, particularly glycine and arginine, have demonstrated anti-inflammatory properties in research studies. A 2015 animal study showed that mice with asthma experienced reduced airway inflammation and improved symptoms after receiving oral arginine.

While human studies on bone broth specifically are limited, the anti-inflammatory properties of its constituent amino acids suggest it may help reduce chronic inflammation when consumed as part of an overall healthy diet.

3. Promotes Joint Health

Bone broth is rich in compounds that support joint health, including collagen, gelatin, glucosamine, and chondroitin sulfate.

Collagen is the main structural protein in cartilage, the tissue that cushions joints. As we age, cartilage naturally breaks down, leading to joint pain and stiffness. The gelatin in bone broth provides amino acids like proline and glycine that your body uses to build and repair connective tissue.

Studies have shown that collagen supplementation may help reduce joint pain in people with osteoarthritis and athletes. While the amount of these compounds in bone broth is lower than therapeutic supplement doses, regular consumption may still provide beneficial support for joint health.

4. Strengthens Bones

The minerals found in bone broth – particularly calcium, magnesium, and phosphorus – are essential for building and maintaining strong bones.

These minerals are released from the bones during the long simmering process and end up in the broth in a form that’s easy for your body to absorb and use. Adding a small amount of acid, such as apple cider vinegar, to your bone broth helps extract even more minerals from the bones.

While bone broth alone won’t provide all the calcium you need daily, it can be a valuable addition to a bone-healthy diet that includes other calcium-rich foods and regular weight-bearing exercise.

5. Supports Weight Management

Bone broth can be a valuable tool for weight management for several reasons:

• Low in calories: A cup of bone broth typically contains only 30-50 calories, making it a satisfying low-calorie snack or meal component
• High in protein: Protein promotes satiety and helps you feel full longer, potentially reducing overall calorie intake
• Hydrating: Sometimes thirst is mistaken for hunger, and sipping warm bone broth can help you stay hydrated

Research suggests that people who regularly consume soups tend to have lower rates of obesity. A 2023 placebo-controlled study of 74 older adults found that those taking collagen supplements experienced a significant reduction in body fat mass compared to the control group.

While bone broth may contain lower levels of collagen than supplements, incorporating it into your diet as part of a balanced eating plan may support healthy weight management.

6. May Improve Sleep and Brain Function

The amino acid glycine, abundant in bone broth, may help you relax and sleep better. Research has shown that taking 3 grams of glycine before bed can:

• Help you fall asleep faster
• Improve sleep quality and promote deeper sleep
• Reduce nighttime awakenings
• Decrease daytime sleepiness
• Enhance cognitive function and memory

A typical cup of bone broth contains between 0.5 to 1.7 grams of glycine, so drinking 2-6 cups could potentially provide the amount used in sleep studies. However, individual responses may vary.

How to Make Bone Broth: Simple Recipe

Making bone broth at home is surprisingly simple and requires just a few basic ingredients. Here’s a straightforward recipe to get you started:

Ingredients

• 2-4 pounds (1-2 kg) of animal bones (beef, chicken, pork, or a mixture)
• 1 gallon (4 liters) of filtered water
• 2 tablespoons (30 mL) apple cider vinegar or lemon juice
• 1 onion, quartered (optional)
• 2 carrots, roughly chopped (optional)
• 2 celery stalks, roughly chopped (optional)
• 3-4 cloves garlic (optional)
• Fresh herbs like parsley, thyme, or bay leaves (optional)
• Salt and pepper to taste

Instructions

1. Prepare the bones: If using raw bones, you can roast them first at 400°F (200°C) for 30-40 minutes to enhance flavor. This step is optional but recommended for beef bones.
2. Combine ingredients: Place bones in a large pot or slow cooker. Add water, ensuring bones are fully submerged. Add apple cider vinegar – this helps extract minerals from the bones.
3. Let it sit: Allow the mixture to sit for 30 minutes before heating. This gives the vinegar time to start breaking down the bones.
4. Bring to a boil: Heat the pot over high heat until it reaches a boil.
5. Reduce and simmer: Reduce heat to low and maintain a gentle simmer. Skim off any foam or impurities that rise to the surface during the first hour.
6. Add vegetables and herbs: If using, add vegetables and herbs during the last 2-3 hours of cooking.
7. Cook time: Simmer for 12-24 hours for chicken bones, 24-48 hours for beef bones. The longer it cooks, the more nutrients are extracted.
8. Strain and store: Remove from heat and allow to cool slightly. Strain the broth through a fine-mesh strainer or cheesecloth, discarding solids. Let cool completely before refrigerating.
9. Remove fat: Once refrigerated, a layer of fat will solidify on top. You can remove this or leave it for added flavor and nutrients.

Cooking Methods

Stovetop: Traditional method that requires occasional monitoring to maintain a gentle simmer.

Slow cooker: Set on low and forget it. Perfect for overnight cooking or all-day simmering.

Pressure cooker/Instant Pot: Significantly reduces cooking time to 3-4 hours while still extracting nutrients effectively.

Tips for Making the Best Bone Broth

Choose Quality Bones

For the most nutritious and flavorful broth, source bones from grass-fed, pasture-raised, or organic animals when possible. These bones tend to be higher in nutrients and free from antibiotics and hormones.

Use a Variety of Bones

Combine different types of bones for optimal nutrition and flavor:

• Marrow bones: Rich in healthy fats and minerals
• Knuckle and joint bones: High in collagen and gelatin
• Meaty bones: Add flavor and protein

Don’t Skip the Vinegar

Adding an acidic ingredient like apple cider vinegar or lemon juice is crucial for extracting minerals from the bones. Don’t worry – you won’t taste it in the final product.

Cook Long Enough

Patience is key. The longer you simmer bone broth (within reason), the more nutrients you’ll extract. You’ll know it’s ready when the bones become soft and crumbly.

How to Store and Use Bone Broth

Storage Guidelines

Refrigerator: Store bone broth in airtight containers in the refrigerator for 3-4 days. A properly made bone broth will form a gel-like consistency when cold – this is a good sign indicating high gelatin content.

Freezer: For longer storage, freeze bone broth in portions. Use ice cube trays for small amounts, or freeze in mason jars or freezer bags for larger portions. Frozen bone broth keeps for 4-6 months.

Tip: Leave some headspace in containers when freezing, as the liquid will expand.

Ways to Enjoy Bone Broth

There are countless ways to incorporate bone broth into your diet:

• Drink it straight: Heat and sip as a warm, nourishing beverage. Add a pinch of sea salt or herbs for flavor.
• Use as a base for soups and stews: Replace water or store-bought stock in any recipe
• Cook grains: Use bone broth instead of water when preparing rice, quinoa, or other grains
• Make sauces and gravies: Add depth and nutrition to your favorite sauces
• Braise vegetables or meat: Use as a cooking liquid for added flavor
• Morning ritual: Start your day with a warm cup of bone broth instead of coffee

Simple Bone Broth Tomato Sauce Recipe

Here’s a delicious way to use bone broth in everyday cooking:

Ingredients:

• 2 cups bone broth
• 2 cans organic tomato paste
• 2 tablespoons extra virgin olive oil
• ½ teaspoon dried oregano
• ½ teaspoon dried basil
• 2 cloves garlic, minced
• Salt and pepper to taste

Instructions:

1. Combine all ingredients in a medium saucepan
2. Heat over medium-high heat for 4-6 minutes, stirring occasionally
3. Reduce to low heat, cover, and simmer for 5 more minutes
4. Serve over pasta, zucchini noodles, or use in your favorite recipes

Where to Get Bones

Don’t let sourcing bones intimidate you. Here are several easy options:

• Save your own: Collect bones from whole chickens, roasts, or other bone-in meats you prepare at home. Store in a freezer bag until you have enough to make broth.
• Local butcher: Butchers often sell bones very inexpensively or may even give them away for free
• Farmers’ market: Look for vendors selling grass-fed or pasture-raised meats
• Grocery store: Check the meat department for soup bones or ask the butcher counter
• Online retailers: Many companies now ship high-quality bones directly to your door

Buying Pre-Made Bone Broth

If making your own bone broth isn’t practical, you can purchase it ready-made. When shopping for bone broth, look for:

• Quality sourcing: Choose organic, grass-fed, or pasture-raised options when possible
• Minimal ingredients: The ingredient list should be short and recognizable
• No additives: Avoid products with added sugar, MSG, or artificial ingredients
• Proper packaging: Glass jars or BPA-free containers are preferable
• Gelatinous texture: High-quality bone broth should gel when refrigerated

Pre-made bone broth is available at health food stores, many grocery stores, and online retailers.

Frequently Asked Questions

How much bone broth should you drink per day?

There’s no official recommended amount, but many people drink 1-2 cups (237-473 ml) daily for health benefits. Some consume it only a few times per week in soups or other dishes. Listen to your body and adjust based on your individual needs and preferences.

Is bone broth better than regular stock?

Bone broth is typically simmered much longer than regular stock (12-48 hours vs. 2-6 hours), which extracts more nutrients, collagen, and minerals from the bones. This makes bone broth generally more nutritious than traditional stock, though both can be healthy additions to your diet.

Can bone broth help with weight loss?

While bone broth alone isn’t a magic weight loss solution, it can support weight management as part of a balanced diet. It’s low in calories, high in protein, and can help you feel full and satisfied, potentially reducing overall calorie intake.

Does bone broth have any side effects?

Bone broth is generally safe for most people. However, some individuals may experience digestive upset when first introducing it. Start with small amounts and gradually increase. If you have gout or are on a histamine-restricted diet, consult your healthcare provider before consuming large amounts of bone broth.

Can vegetarians or vegans get the same benefits?

While there’s no direct plant-based equivalent to bone broth, vegetarians and vegans can obtain similar nutrients through other sources like seaweed broth, mushroom broth, supplemental collagen alternatives, and foods rich in the amino acids found in bone broth.

Is bone broth safe during pregnancy?

Generally, bone broth is safe and can be beneficial during pregnancy, providing important nutrients like protein, calcium, and magnesium. However, ensure bones come from quality sources and the broth is properly prepared and stored. Consult your healthcare provider about your specific dietary needs during pregnancy.

Are there concerns about lead or heavy metals?

A 2017 study examined whether bone broth contains harmful levels of toxic metals like lead. Researchers concluded that the levels are too low to cause health problems. To minimize any risk, choose bones from organic, grass-fed, or pasture-raised animals from reputable sources.

The Bottom Line

Bone broth is a nutrient-dense, flavorful food that has been valued for its health benefits throughout human history. Rich in protein, collagen, amino acids, and minerals, bone broth may support digestive health, reduce inflammation, promote joint health, strengthen bones, aid in weight management, and improve sleep quality.

While more research is needed to fully understand all of bone broth’s potential benefits, the existing evidence on its constituent nutrients is promising. Making bone broth at home is simple, economical, and allows you to control the quality of ingredients.

Whether you drink it straight, use it as a base for soups and stews, or incorporate it into your cooking in other creative ways, bone broth can be a nourishing addition to a healthy diet. Start with the simple recipe provided in this guide and experiment with different bones, cooking times, and flavor additions to find what works best for you.

As with any dietary change, if you have specific health concerns or conditions, consult with your healthcare provider to determine if bone broth is appropriate for your individual needs.

Sources:

• National Center for Biotechnology Information – Bone Broth Analysis
• NCBI – Gelatin and Digestive Health
• NCBI – Amino Acids and Anti-inflammatory Properties
• NCBI – Glycine Research
• NCBI – Glycine and Sleep Quality
• USDA FoodData Central
• Science Magazine – Prehistoric Bone Broth
• FoodSafety.gov – Food Safety Guidelines