Bone broth is a stock created through the slow simmering of beef, chicken, lamb, or fish bones, which offers some vitamins, minerals, and amino acids while being low in calories. In recent years, bone broth has surged in popularity, but is it really as healthy and nutrient-dense as it has been claimed to be? Is bone broth the secret ingredient that you need to add to your eating pattern?

Health benefits

1. Collagen-synthesizing amino acids

Collagen helps to maintain healthy skin, has anti-aging effects, and helps to prevent soft tissue injuries. Collagen production slows down with age and the decrease of collagen production reduces the elasticity of the skin, resulting in fine lines and wrinkles.¹ Bone broth does contain small amounts of collagen, but these quantities will not be sufficient to improve skin integrity.²

2. Promotes healthy digestion & supports immunity

Bone broth contains glutamine supports the wall of the intestines, which can enhance absorption. This action also supports the immune system, as a healthy and strong gut wall is considered part of the first line of defence in the immune system.³ Gelatine also attracts water to the intestines, which can relieve constipation and improve gut mobility.⁴ The amount of gelatine and glutamine found in bone broth depends on the type of bone broth (chicken, beef or turkey) and also the quality of the bones, as well as how concentrated the bone broth is. These variables will differ considerably between different batches of bone broth. The quantities required to have a significant health benefit will be very difficult to determine because of these factors. 

    3. Anti-inflammatory properties

The amino acids found in bone broth, including glycine and arginine, have anti-inflammatory properties.^5,6 The amino acid quantities in bone broth are detectable, but considered to be too little to be specifically beneficial as an anti-inflammatory source.²

    4. Joint-improving nutrients

Proline glycine is found in bone broth, which is needed to build connective tissue. Gelatine consumption has been proven to enhance collagen synthesis, which can repair and protect ligaments and tendons.⁷ The ingredients might be in bone broth, but the quantities will not be enough to ensure the benefits, if consumed in moderation.

    5. Sleep and brain function

Glycine, an amino acid found in bone broth, can promote sleep. Studies done on glycine found that taking 3 grams before bed helped individuals to fall asleep faster, maintain deeper sleep, and experience fewer sleep disturbances throughout the night.⁸ The quantities found in both broth do not reach the amount required to achieve this benefit, and additional sources of glycine will need to be consumed. 

How to make bone broth

While bone broth may not contain enough nutrients to achieve all its touted benefits, it still plays a critical role in serving as a nutritional base for many culinary dishes. Bone broth is very easy to make. All you need is a few ingredients and time, or you can cheat a bit and use a pressure cooker.

Ingredients for bone broth:

• Bones (chicken, beef or fish)
• Carrots
• Brown Onion
• Celery
• Thyme
• Garlic
• Apple cider vinegar
• Salt and pepper

Bone broth takes 8 – 10 hours on a stovetop or 90 minutes in a pressure cooker to prepare. Get a recipe here.

How to use bone broth

Bone broth can be used as a master stock for many dishes or on its own as a light soup. Bone broth is very easy to manipulate to produce many flavour profiles to suit any cuisine.

• Soups: use as a stock for soups or add some extra ingredients, like mushrooms, to make a soup from.
• Stews: cook meat or chicken pieces in it.
• Sauces: use instead of milk or water in curries, Bolognese, béchamel or gravy.
• Cooking liquid: cook your rice, quinoa, couscous, or bulgur wheat in it.
• Freeze bone broth in 1 cup portions to make sure it is readily available.