You’ve probably heard about bone broth. It’s easy, inexpensive, flavorful, and packed with nutrients—so many people are adding it to their daily routine.
Bone broth is simply a stock made from animal bones and connective tissue. Despite its simplicity, it offers a surprising range of benefits. It contains glycine and glucosamine, which support cartilage and help reduce inflammation. Glycine is an amino acid that may protect against inflammatory conditions and improve sleep and memory. Glutathione, another compound found in broth, acts as an antioxidant and supports the body’s detoxification processes.
Because bone broth supplies electrolytes like potassium and compounds that support liver function, it can help the body eliminate toxins and improve absorption of vitamins and minerals. The gelatin in broth supports digestion and helps soothe the gut, making foods easier to tolerate. The protein in broth can also help you feel full and reduce cravings.
Bone broth contains minerals—calcium, magnesium, and phosphorus—that support bone health, and collagen hydrolysate from the broth may help maintain bone mass and the collagen framework in bones. Compounds like chondroitin and glucosamine found in broth can ease joint pain and may reduce symptoms of osteoarthritis without the side effects of some medications.
For skin and connective tissue, the collagen and gelatin in bone broth can help maintain elasticity and reduce the appearance of wrinkles and cellulite by supporting the underlying tissue structure.
Bone broth can also help with respiratory and immune support; traditional chicken bone broths have long been used to relieve cold symptoms and inflammation.
Making bone broth at home yields the best nutritional value. Use bones from healthy animals when possible. For chicken broth, place the whole carcass and aromatics in a large slow cooker, cover with water (leaving an inch or two at the top), bring to a boil, then simmer on low for 12–48 hours—24–48 hours is common. For beef broth, follow the same process but simmer longer, often 24–48 hours or more, because beef bones are denser. Check the water level occasionally and add more as needed. You can salt to taste, but the broth is often rich enough without much salt.
After cooling in the fridge, a layer of fat will form on top. If your meat wasn’t organic, remove and discard this fat; it can contain stored toxins. If your bones were organic, you can save or use the fat for cooking, or skim it off to reduce calories. Broth keeps in the fridge for a few days and freezes well for longer storage. The longer the bones simmer, the more nutrients and gelatin are extracted.
Bone broth is a helpful tool for gut healing and overall health, but it’s most effective as part of a balanced diet rich in whole foods. A probiotic supplement and healthy eating can further support digestive recovery and nutrient absorption.
