7 Health Benefits of Bone Broth

Some people eat bone broth as part of a weight loss diet, and because it’s usually low in calories, it can be a useful part of dieting to lose weight. It’s also high in protein, which can help you feel full. Homemade bone broth varies by batch, according to the ingredients, so there’s no sound research to back up or disprove weight loss claims. Bone broth can contain essential amino acids, but if it’s made without vegetables, it’s low in vitamins and minerals, so be aware of its nutritional limitations.

Bone broth is often considered a digestive aid. People who have IBD, or inflammatory bowel disease, tend to have low levels of some amino acids that can be found in bone broth, including glutamine and glycine, which can help heal the intestines. It may also help reduce inflammation in the gut barrier, which protects the intestines from leaking harmful bacteria into your system and may help the immune response. Bone broth may also reduce LPS (lipopolysaccharides) that are involved in inflammatory bowel disease.

Stewing bones for bone broth breaks down the collagen in them, creating a gelatin that can be a good source of protein as well as two amino acids, glycine and proline, that can help rebuild collagen, important for musculoskeletal health. The connective tissue in bone broth contains glucosamine and chondroitin, two components of cartilage. There is little data, however, that shows the nutrients from bone broth are any better at strengthening bones than other nutritional foods. Some nutritionists have said that leafy green vegetables are a better source than bone broth of the nutrients that contribute to strong bones and joints.

Collagen is the most plentiful protein in our bodies, supporting everything from bones to hair to skin. It’s the substance that can keep skin looking plump and healthy. Bone broth contains a lot of collagen but there’s a catch: the body is unlikely to absorb collagen directly. Instead, like everything we eat, it breaks it down and reconfigures the nutrients into a form your body can use. You also need certain amino acids to make collagen. Bone broth, though healthy, is unlikely to directly benefit your skin any more than foods containing protein and vitamin C.

Bone broth contains several essential amino acids that play a role in the immune system, including arginine, glutamine, and glycine. There is insufficient data to know whether your body can utilize these amino acids directly to boost your immune system. The immune response requires many nutrients, including vitamin C, vitamin D, zinc, selenium, and iron, which are not present in bone broth made without vegetables. Your best bet to keep your immune system working well is to make sure your diet is well-rounded, with a minimum of processed foods.

Research shows the amino acid glycine, present in bone broth, can help improve the quality of sleep in some people. Glycine supports the production of an antioxidant called glutathione, which is involved in many bodily processes. In your brain, glutathione is involved in regulating sleep. Claims that the glycine in bone broth will improve your sleep are not documented, and like all foods, bone broth is broken down and reused by the body; it doesn’t deliver the nutrients you eat directly. Sipping a warm liquid, including bone broth, may help you relax before bedtime however.

Commercial bone broth may be more consistent in its nutrient levels, but you’ll have to read the label carefully to know what you’re getting. Pay attention to the sodium levels: they can be high in salt. If you make bone broth at home, you know what you’re putting in it, but unless you’re a biochemist, you may not be able to analyze the exact nutrient content. Generally, bone broth is going to be good for you, as long as you use healthy raw ingredients and let it simmer long enough to break down the bones and tissues.