What Is Bone Broth, and What Are the Benefits?

Often regarded as a wholesome stock, bone broth supplies nutrients such as calcium. Its exact nutritional profile varies based on how it’s made and which bones are used.

Bone broth has become a widely talked-about trend in wellness and fitness.

Many people consume it to aid weight loss, enhance skin health, and support joint function.

This article provides an in-depth overview of bone broth and its potential health advantages.

What is bone broth?

Bone broth is a nutrient-rich stock produced by simmering animal bones and connective tissues.

Typical recipes include an acidic agent like vinegar or lemon juice.

This helps break down collagen and connective tissue, resulting in a flavorful, nutrient-dense liquid commonly used in soups, sauces, and beverages.

Bone broth has generated significant interest among health-minded individuals over recent years, with some people endorsing a daily cup.

You can create bone broth from virtually any animal bones. Common sources include:

• chicken
• turkey
• lamb
• pig
• beef
• wild game
• fish

Any marrow or connective tissue may be used, such as feet, beaks, gizzards, spines, legs, hooves, hocks, whole carcasses, or fins.

Summary

Bone broth is produced by simmering animal bones and connective tissues. The resulting nutrient-rich liquid is used in soups, sauces, and as a health drink.

What nutrients does bone broth contain?

The vitamins and minerals in bone broth depend on the ingredients and their quality:

• Bone. Bones contribute minerals like calcium and phosphorus. You may also find sodium, magnesium, and potassium.
• Marrow. Bone marrow supplies vitamins A, B2, B12, and E, along with omega-3s, omega-6s, and minerals such as calcium, iron, selenium, and zinc (, 2).
• Connective tissue. This tissue provides compounds like glucosamine and chondroitin, commonly used in supplements for arthritis and joint discomfort.

Bones, marrow, and connective tissues are rich in the protein collagen, which converts into gelatin when cooked.

Gelatin has a distinct amino acid profile and is particularly abundant in glycine (3).

Summary

Bone broth contains a variety of vitamins and minerals, making it a potentially valuable component of your diet.

How to make bone broth

Preparing bone broth is straightforward, and many people make it without a strict recipe.

The basics are bones, an acid (like vinegar), water, and a pot.

If you want a simple starting point, follow this easy method:

Start to finish: 4 hours (or up to 24 hours)

Ingredients

• 2–3 lb. (1–1.5 kg) chicken bones
• 1 onion (optional)
• 4 garlic cloves (optional)
• 4 liters (1 gallon) water
• 2 tbsp. apple cider vinegar
• 1 tsp. salt (optional)
• 1 tsp. pepper (optional)

Directions

1. Place bones and any vegetables into a large stockpot.
2. Add water to cover the bones and vegetables. Stir in the vinegar, then bring to a boil over high heat.
3. Lower the heat, season with salt and pepper, and simmer for 4–24 hours. The longer it cooks, the richer and more nutrient-packed it becomes.
4. Allow the broth to cool, then strain out the solids. Your broth is ready to use.

You may also include additional meats, vegetables, or spices. Common extras are:

• bay leaves
• carrots
• celery
• ginger
• lemon rinds
• liver
• parsley

Once finished, store the broth in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months.

Instead of a pot, you can use a pressure cooker, slow cooker, or Crockpot.

Summary

Bone broth is simple to prepare and requires only a few basic ingredients.

Health benefits of bone broth

Bone broth is abundant in various nutrients that could offer notable health benefits.

Specifically, it contains:

• significant amounts of multiple minerals
• the protein collagen
• the amino acid glycine
• joint-supporting compounds glucosamine and chondroitin

It’s important to note that there are no direct scientific trials specifically investigating bone broth’s effects.

Nonetheless, given its constituents, bone broth might provide the following potential benefits:

• Anti-inflammatory properties. Glycine in bone broth may offer anti-inflammatory and antioxidant benefits.
• Weight control. Bone broth is typically low in calories but can promote fullness. This effect may be linked to its gelatin content, which can increase satiety.
• Joint support. Glucosamine and chondroitin present in the broth may help improve joint health and lessen osteoarthritis symptoms.
• Bone support. Bone broth contains nutrients essential for bone strength, including calcium.
• Sleep and cognitive function. Glycine has been shown to help improve sleep.

Summary

Bone broth is packed with several beneficial nutrients. It may reduce inflammation, support bone and joint health, and help improve sleep quality.

Frequently asked questions

Below are answers to common questions about bone broth.

Where can I get bones?

Use leftovers from dinner or obtain them from a local butcher.

Bones are inexpensive and often free. Many butchers will provide bones at no charge rather than discarding them.

Is there a difference between bone broth and bone stock?

Not significantly. The terms are often used interchangeably, though bone broth can sometimes be thicker in texture.

How much of each nutrient is there in bone broth?

The nutrient levels in bone broth depend on the amount and quality of the ingredients. They are influenced by factors such as:

• which animal the bones came from and its diet
• how much bone is used in the recipe
• the duration of cooking
• whether the meat on the bone was previously cooked

The bottom line

Bone broth is rich in numerous nutrients, many of which offer health benefits.

However, there is currently a shortage of direct research specifically on bone broth.

At minimum, bone broth is a flavorful, nourishing, and satisfying addition to most diets.