You may have heard that bone broth is good for you. But do you really know anything about why it’s good for you? Bone broth benefits your bones, your gut, your skin and your muscles. And like your mother’s chicken soup, sipping a warm savory cup of bone broth may help you feel more relaxed and even may improve your sleep.
Bottom Line Personal asked nutrition consultant, professor and author Lisa R. Young, PhD, RDN, CDN/LDN, to explain the benefits of drinking bone broth.
What is bone broth?
Bone broth is made by simmering animal bones (often along with some meat, herbs and vegetables) for 12 to 24 hours. Cooking for such a long time extracts the collagen, gelatin, minerals and amino acids from the bones. Regular broth is made from just meat and is cooked for a shorter time, and stock is usually simmered for less time and may contain fewer nutrients. To make bone broth, you can use bones from beef, chicken, turkey, lamb and even fish. Fish bones, especially from oily fish, can provide additional healthy omega-3 fatty acids and iodine, which is important for regulating thyroid function.
The protein in bone broth is collagen, which provides strength and elasticity to skin, joints and connective tissues. Collagen is crucial for keeping skin hydrated and joints functioning and the body’s overall structural integrity. Bone broth also contains amino acids (glycine, proline, glutamine) for muscle health…minerals (calcium, magnesium, phosphorus)…and sometimes glucosamine and chondroitin, which support joint health. It also contains gelatin (a broken-down form of collagen).
Is bone broth good for you?
Bone broth is a good source of protein and is low in calories, fat and sugar. The nutritional content varies depending on the recipe, but one cup of bone broth usually has 30 to 50 calories, 6 to 10 grams of protein, less than 3 grams of fat and less than one gram of sugar.
How can I make my own bone broth?
The best bone broth is homemade since you control the ingredients, the amount of sodium and the cooking time. There are many ways to make bone broth on your own. You may want to use different types of bones and/or add more lemon or salt to suit your taste. Here is a simple bone broth recipe…
- Place two to three pounds of chicken, beef or fish bones in a large pot.
- Add a gallon water, two tablespoons of apple cider vinegar (which may help to extract minerals) and any veggies you want (carrots, celery, onion, etc.).
- Simmer on your stovetop for 12 to 24 hours (four to six hours if using fish bones). You can also prepare bone broth in a slow cooker set to low.
- Strain and store in the fridge for up to five days or freeze.
Some store-bought versions are good, but check for added sodium, preservatives and fillers. The shorter the ingredient list, the better. Brands to consider: Kettle & Fire, Bonafide Provisions, Bare Bones…and the vegan alternative OWL Venice Vegan Mineral Broth Elixir
Can you have too much bone broth?
One or two cups of bone broth per day is a safe amount and will provide all the nutritional and health benefits. More than that could lead to…
Excess histamine (potentially triggering sensitivities or headaches in some people).
Heavy metal exposure (depending on the bone source). To lower the risk of bone metal contamination, stick with the bones of organic, pasture-raised or grass-fed animals. These animals are less likely to be exposed to contaminated feed, pesticides and polluted environments. Chronic exposure to heavy metals—even in small amounts—can be toxic over time and is linked to a range of health concerns.
Excess sodium (often found in store-bought varieties). Aim for no more than 300 mg to 400 mg of sodium per one-cup (eight-ounce) serving.
