8 Science-Backed Benefits of Bone Broth + How To Make It

Bone broth has generated a lot of trendy buzz in the past several years—but it's actually been around for centuries.

You might remember your grandmother making fresh chicken soup on the stove, using all of the chicken bones and skin to make the broth.

And while you may have turned your nose up at it then, your grandmother was actually on to something. 

Before jumping into the potential health benefits of bone broth, let’s back up and talk about what bone broth actually is.

Bone broth is a savory liquid that’s made by simmering animal bones and connective tissue in water for an extended period of time.

Most bone broths also include vegetables, some spices for flavor, and a small amount of apple cider vinegar, which helps release the nutrients from the bones while they cook.

While you may hear the terms “bone broth” and “stock” used interchangeably, one of the main things that sets bone broth apart from regular broth or stock is simmering time.

Unlike stock, which can be made in just a couple of hours, bone broth usually simmers for at least 12 to 24 hours. This allows ample time for the collagen protein, amino acids, vitamins, minerals, and bone marrow to be released from the bones.

Of course, the bones are the major source of nutrients in bone broth, that’s why it’s very different from vegetable broth, which is made with a combination of vegetables and water.

While vegetable stock can certainly be nutritious, it doesn’t contain collagen, amino acids, or some of the other protein-specific nutrient compounds you’ll find in bone broth.

Hyman has been a longtime advocate for the concept of food as medicine, and he calls bone broth one of his “favorite healing foods.”

While there haven’t been many studies on bone broth directly, science has explored the individual benefits of many of its components, like collagen, glucosamine, minerals, and the various amino acids.

From science, we know that collagen, the body’s most abundant protein, is found in the gut lining, particularly the intestinal smooth muscle cells2, and at a cellular level plays an important role in the integrity of the gut barrier3 (i.e., gut lining). 

More recently, clinical research has demonstrated that collagen supplementation can improve digestion and bloating.

While this clinical study4 used 20 grams of daily collagen, it’s important to put that into context with bone broth, which can contain a variable amount of collagen protein, from 2.5 to 11.5 grams per serving, according to one analysis.

Functional proteins like collagen that support a healthy gut lining3 and providing functional GI benefits have the potential to improve bowel movements, digestive discomfort from bloating and gas, and perhaps improve symptoms in people with irritable bowel syndrome or inflammatory bowel diseases, like Crohn’s disease and ulcerative colitis.

Indeed, research shows people with inflammatory bowel diseases tend to have lower levels of collagen5 in their blood than people without digestive system trouble. 

This is thought to be mediated by inflammatory processes of their condition.

Speaking of inflammation, interestingly bone broth was investigated6 in a preclinical mouse model and it was found to be anti-inflammatory and to improve their ulcerative colitis symptoms.

Bone broth provides the amino acid L-glutamine, which is known to support gut health7 by maintaining intestinal barrier integrity via tight junctions.

While the research surrounding the use of bone broth as a functional food for musculoskeletal health and pain is lacking glycosaminoglycans (glucosamine, chondroitin, and hyaluronic acid), minerals, and amino acids from the gelatin obtained from boiled animal bones may provide muscle and joint health support and relief.

In an animal (mice) research model, bone broth was shown to modulate key cytokine pathways6 that are known to be inflammatory (i.e., bone broth has anti-inflammatory properties!). 

While this requires further confirmation in clinical studies, bone broth’s potential anti-inflammatory actions are directly relevant to joint protection and issues such as joint pain (for which inflammation plays a role) and recovery.

Perhaps the most famous joint-health promoting bioactives found in bone broth are glucosamine and chondroitin.

The clinical research8 demonstrates the ability of this duo of glycosaminoglycans to alleviate joint pain and improve joint stiffness and mobility. Hyaluronic acid, a key component of synovial fluid in our joints, has also been shown to relieve joint pain9, especially the knee.

In a preclinical research in rodents exploring models of nociception (i.e. pain) specific to the jaw (think TMJ), bone broth significantly reduced pain levels10 while also decreasing the expression of a key pro-inflammatory protein known as PKA. 

Finally, key minerals (e.g., calcium and phosphorus) are structural components of bone mineral and amino acids in gelatin (i.e., from the bone broth connective tissues) like proline and glycine may be used as building blocks for our own connective tissues. 

As a rich source of collagen, it's no surprise that bone broth may help improve skin elasticity and hydration.

In one small, controlled study, women were given an oral collagen supplement for 8 weeks.

Skin elasticity11 was measured at 4 weeks and then again at 8 weeks. While there were evident skin benefits as soon as 4 weeks, skin continued to improve with prolonged, regular use.

In another clinical trial, collagen supplementation up to 5 grams (which is within the realm of collagen supplied by bone broth, interestingly) consumed for 12 weeks was shown to increase hydration of the skin12, in the stratum corneum and epidermis specifically, of healthy women.

Bone broth is also rich in hyaluronic acid, which helps your skin retain moisture13. 

The nutritional compounds in bone broth may help protect your brain and its major nerves.

While anti-inflammatory benefits of bone broth6 have mostly been studied related to gut physiology, in fact anti-inflammatory actions have whole body and brain implications for health.

In one animal study, researchers found that supplementing with bone broth reduced sensitivity14 in the trigeminal nerve, which can help reduce the risk of migraines and the light sensitivity that comes with them.

Direct studies of bone broth on mood balance and sleep physiology do not exist (yet). So we look at the compounds bone broth is known to deliver: One bone broth benefit is that it's rich in glutamate, the most abundant amino acid in your brain.

Prolonged inflammation is at the root of many modern health problems. Glycine, one of the major amino acids in bone broth, has been shown to combat inflammation17 and prevent the formation of free radicals.

Glycine also helps regulate the immune system, which can reduce your chances of getting sick or responding in a resilient way when you do get sick.

When you think of hydration, water may be the first thing that comes to mind (and yes, bone broth definitely provides some H20), but an adequate daily intake of required electrolyte minerals, like sodium, calcium, phosphorus, and magnesium, are also essential to prevent dehydration18—and bone broth is rich in all of them.

Instead of reaching for a sports drink, which often contains high amounts of sugar and artificial dyes, you can sip on a cup or two of bone broth each day.

As we mentioned earlier, we’ll repeat: Collagen is the most abundant protein in your body. It’s found in your skin, bones, tendons, ligaments, and even blood vessels.

You probably already know that you can use bone broth to make soup or sip it warm right from a mug.

Bone broth, which is made by simmering chicken, beef, or fish bones in water for 12 to 24 hours, is a rich source of collagen, amino acids, minerals, and other nutritious compounds that your diet may be lacking.

These compounds have been shown to help keep your gut healthy, improve skin health, reduce joint pain, and even help protect your brain.

While you can sip warm bone broth or use it as a base for soup, you can also get creative by adding it to smoothies and savory dishes, like mashed cauliflower and sautéed veggies.