Bone Broth Benefits: How the Nutrient-Rich Sip Eases Joint Pain, Aids Sleep and More
Learn what to look for—and avoid—when shopping for bone broth, plus how to make it yourself
Bone broth has seen a rapid rise in popularity. While it’s not a new discovery by any means, it’s become much more mainstream over the last decade, thanks to its health claims. It’s not simply a fad or passing trend, either, as the “soup” boasts quite a bit of nutritional value. Here, experts weigh in on bone broth benefits and explain how exactly the sip can boost your health.
What is bone broth and how do you make it?
While there are many recipes and variations to add flavor, texture and seasoning, in its basic form, bone broth is liquid stock made from simmered animal bones. When the bones are boiled in water, the liquid absorbs their many nutrients—especially from the collagen-rich bone marrow.
To make an easy bone broth, start by roasting bones and vegetables in the oven, then simmer them in water with spices and vinegar for 8-24 hours. After straining and cooling the broth, you can store it in the fridge or freezer for later use. You can drink bone broth on its own or use it as a base for soups or other recipes.
Woman's World Answers
3 bone broth health benefits
Bone broth contains a wide array of essential vitamins and minerals. And while it’s not a replacement for a balanced diet of whole foods, it can be a worthwhile addition. The health benefits of bone broth include:
Collagen soothes joint pain
Bone broth is loaded with collagen, a type of protein shown to support joint health, gut health, muscles, bones and skin, explains Shelley Balls, RDN, registered dietitian and nutritionist for Consumer Health Digest.
She points to research that has shown that collagen helps:
- Improve activity-related or exercise-induced joint pain
- Promote the growth of lean muscle mass
- Support muscle repair and recovery
- Strengthen bones and connective tissue
- Enhance skin, hair and nail health
- Soothe the gut, reduce inflammation and promote a healthy gut barrier
Amino acids improve your sleep
Bone broth generally provides approximately 10 grams of protein per serving, Balls says, and collagen is only one type.
“It also includes amino acids like glycine and arginine,” she says. “Glycine and arginine have been shown to help reduce inflammation. Glycine has also been shown to help you reach deep sleep quicker and improves the quality of your sleep by stabilizing your sleep rhythms.”
Key minerals protect your bones
The calcium, magnesium, potassium and phosphorus present in bone broth are crucial for bone health, adds Balls. And that’s important since women over 50 are at a higher risk for osteoporosis. But the benefits of these minerals don’t stop there.
Calcium and magnesium support muscle contraction, nerve signals, blood clotting and blood pressure regulation. Magnesium assists with blood sugar management, while potassium balances fluids in the body and helps maintain a steady heartbeat. Finally, phosphorous helps the body utilize energy while also supporting cell and tissue health.
How to get the benefits of bone broth
If roasting and simmering bones for hours feels daunting, you may want to try store-bought bone broth, but it’s important to know what to look for—and what to avoid—to get the maximum benefits.
What to look for when shopping for bone broth
The first ingredient to look for when buying bone broth is collagen—most bone broths contain 5-8 grams of collagen and homemade bone broths likely have more, says Jennifer Nicole Bianchini, RD, a dietitian with Body to Soul Health. It is recommended to look for 5 grams or higher per serving, she adds.
Other nutrients to seek out on the nutrition label include calcium, phosphorus, magnesium, potassium, zinc, selenium and iron says Balls.
For optimal quality, you may want to choose organic bone broth, notes Bianchini. “The organic certification ensures the broth has less toxins and is free of pesticides, antibiotics and synthetic additives,” she explains.
If you are purchasing beef bone broth, look for the grass-fed label, Bianchini suggests. Grass-fed beef contains less total fat and up to five times more omega-3 fatty acids, which are beneficial for heart and brain health.
For chicken bone broth, she recommends looking for pasture-raised poultry, which contains higher levels of essential nutrients like vitamins A, D and E, and has less saturated fat compared to conventionally raised chicken, thanks to the birds’ natural diet and lifestyle.
One tasty option made with organic ingredients, grass-fed beef and pasture-raised chicken: Broth Masters Bone Broth.
Note: Some bone broths are made with vegetables and spices to enhance flavor and can also offer some additional health benefits, Bianchini says. For example, bone broth made with ginger or turmeric provides flavor as well as antioxidant benefits that help reduce inflammation and support your immune system.
What to avoid in bone broth
“Bone broth is simple,” says Bianchini, so she recommends avoiding bone broths with “unnecessary ingredients.” “Some may contain monosodium glutamate (MSG), yeast extract, artificial flavors or added sugars. These additional ingredients are unnecessary and can be inflammatory and reduce the health effects of bone broth.”
Additionally, she warns against vegetable oils and fillers such as soybean and corn oils, cornstarch, gums, maltodextrin and carrageenan. These ingredients can be harmful to the gut and counteract the digestive and anti-inflammatory benefits of bone broth, she says.
How to enjoy bone broth
The way you consume bone broth is all up to your preference. Bianchini personally recommends drinking it warm in a mug first thing in the morning, which she says provides extra gut health benefits.
You can also use bone broth as a base to make chicken, lentil or pea soup, or blend it into sauces, dressings and gravies, she adds.
“One of my favorite ways to consume bone broth is to use it instead of water to cook my favorite whole grains,” says Bianchini. “Cooking quinoa or wild rice in bone broth instead of water ups the flavor profile and for a bonus adds more protein and enhances the digestive benefits too.”
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