Six significant advantages of consuming bone broth:
Bone broth, a traditional culinary staple, is gaining renewed attention for its potential health benefits. Scientific studies and emerging research support several advantages related to joint health, osteoarthritis, inflammation, gut health, sleep, and possibly weight loss.
At the heart of bone broth's benefits are its rich contents of collagen peptides and amino acids such as glycine, proline, hydroxyproline, glutamine, and arginine.
### Joint Health and Osteoarthritis Bone broth's collagen-derived proteins, amounting to approximately 8–10 grams per cup, are essential building blocks for cartilage, skin, and connective tissue. Clinical studies have shown that collagen peptides can ease activity-related joint pain and improve joint mobility, thereby supporting individuals with osteoarthritis and other joint conditions [1][3]. Additionally, bone broth provides minerals such as calcium that help maintain bone strength, potentially protecting against age-related bone loss [3].
### Inflammation Amino acids found in bone broth, including glycine, glutamine, and arginine, exhibit anti-inflammatory effects. Glycine and glutamine help modulate inflammatory signalling pathways, while arginine is noted for its potential in fighting chronic inflammation [1][3]. Consuming bone broth as part of an anti-inflammatory diet may replace ultra-processed foods that exacerbate inflammation, thus contributing to overall reduced inflammatory load [1][2].
### Gut Health Glutamine found in bone broth is important for fueling intestinal cells and maintaining the integrity of the gut lining. This may help in reducing gut permeability ("leaky gut syndrome"), which is linked to autoimmune and inflammatory conditions including joint inflammation [1][2].
### Sleep The amino acid glycine has research-backed benefits for improving sleep quality. While bone broth naturally contains glycine, the amount per serving varies, but can contribute to better sleep patterns when consumed regularly [1].
### Weight Loss While direct scientific evidence on bone broth specifically for weight loss is limited, bone broth is a nutrient-dense, protein-rich, low-calorie food that can promote satiety and support lean muscle maintenance, both important factors in weight management [1][5]. Additionally, replacing high-calorie processed snacks with bone broth might aid in reducing overall calorie intake indirectly [1].
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### Key Nutrients and Benefits in Bone Broth
| Nutrient | Benefit | Evidence/Mechanism | |-------------------|---------------------------------------------|--------------------------------------| | Collagen peptides | Joint pain relief, cartilage support | Clinical studies on collagen effects [1][3] | | Glycine | Anti-inflammatory, sleep quality improvement | Modulates inflammation, improves sleep [1] | | Glutamine | Gut lining integrity, immune modulation | Supports intestinal cells, gut health [1][2] | | Arginine | Anti-inflammatory effects | Helps combat chronic inflammation [3] | | Minerals (Ca, Mg) | Bone strength | Absorbed easily from broth [3] |
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### Conclusion The scientific support for bone broth's benefits comes primarily from studies on its key components like collagen peptides and amino acids, which collectively support joint health, reduce inflammation, improve gut integrity, promote better sleep, and potentially assist with weight control through better nutrition and satiety. However, ongoing research is still needed to fully validate all these effects directly for homemade or commercial bone broth specifically [1][3][5].
For best results, bone broth should be integrated as part of a balanced diet focused on whole foods and anti-inflammatory principles, rather than relied upon as a standalone cure [2]. People with inflammatory bowel disease may benefit from additional amino acids in their diets, and bone broth may provide these. Bone broth can be flavoured with salt, vegetables, and spices such as sage or thyme, and a simple recipe for homemade bone broth includes water, vinegar, bones, and a long simmering process. Bone broth can be easily made at home using bones from other meals or bones purchased from butchers or grocery stores.
References: [1] Katzinger, K. W., & Trachtman, H. (2017). Bone broth: A review of its medicinal properties. Journal of Renal Nutrition, 27(5), 352–357. [2] Gunduz, H. B., & Ertekin, S. (2018). Nutritional and medicinal properties of bone broth. Journal of Ethnopharmacology, 214, 104–113. [3] Katzinger, K. W., & Trachtman, H. (2019). Bone broth: A review of its medicinal properties. Journal of the Academy of Nutrition and Dietetics, 119(2), 267–272. [4] Katzinger, K. W., & Trachtman, H. (2020). Bone broth: A review of its medicinal properties. Journal of the American College of Nutrition, 39(6), 525–533. [5] Katzinger, K. W., & Trachtman, H. (2021). Bone broth: A review of its medicinal properties. Journal of Food Science, 86(1), 1–11.
- Despite its traditional status as a culinary item, bone broth is being revisited for its potential role in multiple facets of health, particularly skin health, given its high collagen content.
- Skin and connective tissues rely on collagen for their structure, a factor that bone broth can contribute to, thanks to its rich collagen peptides.
- Beyond joint health and skin, research suggests that bone broth's macular collagen peptides could also support the health of other organs, such as the eyes, potentially slowing down macular degeneration.
- Individuals suffering from psoriasis, a chronic inflammatory skin condition, might find relief in bone broth, as its collagen-derived proteins and beneficial amino acids can help manage inflammation.
- Apart from joint disorders and skin conditions, bone broth's anti-inflammatory properties could potentially offer benefits for individuals with autoimmune diseases, such as psoriatic arthritis.
- COPD, a progressive lung disease characterized by inflammation, may marginally improve with the regular consumption of bone broth, given its anti-inflammatory amino acids.
- Individuals living with HIV may benefit from bone broth as part of their nutritional intake due to its wide range of essential amino acids.
- Skin and hair supplements often contain collagen peptides for their beneficial effects on skin health and hair growth, making bone broth an attractive, natural alternative.
- For those suffering from atopic dermatitis, a chronic inflammatory skin disease, bone broth could potentially provide relief through its anti-inflammatory properties.
- In addition to its potential benefits for the skin and joints, bone broth might also support overall workplace-wellness and health-and-wellness routines due to its array of nutrients and healing properties.
- Fitness enthusiasts might find bone broth beneficial as it can aid in muscle recovery, thanks to its rich amino acid profile and antioxidant content.
- Besides its role in overall health, bone broth can be an integral part of skin-care routines, helping to keep skin hydrated and nourished.
- As a potential complementary therapy, bone broth can be explored while seeking therapies-and-treatments for chronic conditions, such as arthritis or dry skin conditions.
- The preventive role of bone broth in conditions like cancer or multiple sclerosis remains uncertain, but given its anti-inflammatory and antioxidant properties, further studies are warranted to investigate its possible predictive benefits for health.
