9 Bone Broth Health Benefits: Is It That Good for You?

Dieser Artikel basiert auf wissenschaftlichen Studien

Bone Broth | Health Benefits | Electrolytes | Digestion | Protein | Gut | Skin and Hair | Immune System | Weight Loss | Joints | Sleep | Conclusion | FAQ | Studies

Bone broth is nothing new, simple, and yet healthy. Maybe that’s why it’s so trendy.

Not only the advocates of the Paleo diet have taken it warmly to their hearts, but also friends of the keto diet and fasting adore it as the Swiss army knife of nutrition.

Is Bone Broth Good for You?

Although it may seem like a new fad, bone broth has been around for centuries. Many cultures have used bone broth to make healing elixirs, soups, and stews.

Hunter-gatherers used otherwise inedible parts of the animals they harvested and turned them into a broth they could drink. Hence, you can make bone broth with bones from almost any animal. Even feet and connective tissue provide valuable nutrients.

For example, the Jewish community has found the chicken broth to be a popular remedy for colds.

Moreover, among the most popular soup bones are beef, lamb, fish, or even game.

Bones house a variety of powerful nutrients released when slowly simmered in water for several hours.

Although our ancestors once didn’t know precisely why bone broth was so good for them, today, we can scientifically prove the benefits of bone broth for anybody’s health.

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Bone Broth Health Benefits

Because drinking or eating bone broth is not only generally healthy but can also improve your well-being, it is sometimes referred to as liquid gold.

Accordingly, bone broth provides many nutrients that are typically difficult to get from other sources – most notably type 2 collagen, which is found exclusively in bone and cartilage tissue.

But even collagen is responsible for only part of the health benefits of bone broth, as we will now see in detail.

1. It Provides Essential Electrolytes

Doctors have always recommended bone broth for a good reason. Firstly, it is liquid, easy to digest, and full of electrolytes. On top of that, it contains healthy fats that help the body better absorb the other nutrients from the broth.

Moreover, the natural fats make it taste excellent.

Since the body loses a lot of water and thus electrolytes during fasting due to the breakdown of stored carbohydrates, bone broth is an excellent food after a period of fasting.

Hence, it is equally popular with the keto diet, as this also aims to break down carbohydrate stores to burn stored fat.

In addition to the essential electrolytes magnesium, potassium, calcium, and sodium, bone broth also contains numerous other minerals, such as phosphorus (*).

These are necessary to ensure nerve signaling, bone density, muscle contraction, heart and digestive health (Karpouzos et al. 20171; Shrimanker et al. 20202).

Therefore, bone broth is the best restorative food after fasting and an ideal natural electrolyte supplier after exercise.

Moreover, the bone marrow provides vitamins A1 and K2, which plant foods hardly can supply. Besides, you can find other minerals such as zinc, iron, boron, manganese, and selenium in bone marrow (Hassan et al. 20123).

In short, people from all walks of life can benefit from this enormous nutrient density.

2. Bone Broth Supports a Healthy Digestion

Not only is broth itself easily digestible as a bulking food, but it can also aid in the digestion of other foods and their nutrients.

The gelatin in bone broth can naturally bind fluid in the digestive tract, which helps food move through the intestines more easily.

Moreover, studies suggest that gelatin can protect and heal the digestive tract mucosa (Scaldaferri et al. 20144).

Furthermore, real bone broth contains glutamine, an amino acid that helps maintain intestinal wall function (Achamrah et al. 20175).

3. Bone Broth Proteins Offer Outstanding Health Benefits

As the most important structural protein, collagen is an essential building block of our body. Besides, it’s the most abundant protein in the human body (Stefanovic 20136).

Therefore, collagen is essential for maintaining teeth, joints, connective tissue, skin, hair, and bones. In short, collagen is the substance that holds the whole body together.

With increasing age, collagen production in the body decreases. Therefore, it is all the more critical to increase collagen protein intake at the latest from the age of about 65.

Hence, bone broth is a welcome natural source of collagen for this purpose.

Increased collagen intake mainly helps to counteract the breakdown of tissue in joints (Dar et al. 20177).

Due to two amino acids in collagen, it can be particularly effective:

  • Proline
  • Glycine

These amino acids are responsible for continuously repairing damaged cell walls, such as in the intestine in particular (Liu et al. 20198).

4. Bone Broth Reduces Inflammation and Benefits Gut Health

Because of its high collagen content, consuming bone broth is an excellent way to improve gut health.

The same goes for gelatin, which is created by cooking connective tissue and contains shorter collagen chains.

Because it is a rich source of outstanding amino acids, collagen is that component of bone broth that gives it the ability to reduce inflammation (Liu et al. 20199).

Our bodies use collagen components to heal a leaky gut wall by sealing holes caused by inflammation, lectins, and unhealthy bacteria (Chen et al. 201710).

Bone broth offers various health benefits

5. Bone Broth Benefits Skin and Hair

Collagen has long ceased to be an insider’s tip regarding cosmetics and skincare products. After all, the animal protein is an essential building block of skin, hair, and nails.

Nevertheless, collagen supplements in beauty products rarely keep their promises. Since intact collagen molecules are comparatively large, they cannot be adequately absorbed by the skin.

In contrast, the human body can very well absorb collagen from food sources such as bone broth.

Collagen consumed through bone broth is broken down and absorbed by your digestive system. In this way, it can improve the texture of skin and nails (Proksch et al. 201311).

In one study, skin elasticity in older women increased significantly after only four weeks of consuming collagen (Hexsel et al. 201712).

Moreover, studies suggest that drinking bone broth may also reduce cellulite. According to one study, eating collagen can lead to a visible reduction in skin rippling from cellulite.

Unlike the external application of creams, collagen in the form of bone broth can increase skin elasticity, firmness, and smoothness (Schunck et al. 201513).

6. It Boosts the Immune System

There’s a reason for craving warm soup when you’re not feeling well. The body craves nutrients to help it heal.

According to studies, bone broth strengthens the immune system – especially that of the gut (Frasca et al. 201214).

The main difference between bone broth and regular soup is that bone broth is enriched with bioavailable collagen.

Slow simmering makes it possible for abundant collagen to be extracted from bone marrow.

Because collagen is a particular cell-signaling protein transported throughout the body via the bloodstream, it can fight inflammation and fibrosis and help with cell repair (Svoboda et al. 200215).

Accordingly, studies show that blood collagen levels are significantly lower in patients with chronic inflammatory diseases (Koutroubakis et al. 200316).

While low collagen levels in blood serum induce a higher risk of disease, higher collagen levels may contribute to overall health.

Therefore, the natural supply of collagen through the consumption of bone broth may be a simple way to maintain blood collagen at a healthy level and thus promote cellular repair processes.

This fact not only strengthens the immune system run but also gut health in the long.

7. Bone Broth Promotes Healthy Weight Loss

Not only its volume but also the healthy fats in bone broth can increase satiety.

Accordingly, studies have found that regular consumption of soup can increase the feeling of satiety, reduce weight and abdominal fat (Zhu et al. 201317).

Additionally, collagen and other proteins in bone broth help improve appetite control (Leidy 201418).

Furthermore, collagen has tremendous potential to increase muscle mass and reduce body fat when combined with strength training (Zdzieblik et al. 201519).

8. It Helps Relieve Joint Pain and Arthritis

Although this may sound very simple, according to studies, it is precisely those nutrients absorbed from bone broth that can improve one’s bone and joint health (Clark et al. 200820).

Bone broth contains the essential minerals calcium and magnesium and hyaluronic acid, glucosamine, and chondroitin, which are components of cartilage and connective tissue (Henrotin et al. 201221; Bishnoi et al. 201622).

Also, it contains the essential amino acids glycine and proline, which have been clinically shown to accumulate in cartilage and relieve arthritis (de Paz-Lugo et al. 201823).

Providing your body with all of these essential building blocks through bone broth can help it maintain and rebuild bones, joints, and connective tissue.

Moreover, high levels of glycine and proline in cartilage can lead to reduced pain and inflammation, as well as improved joint mobility (Porfirio et al. 201624).

In addition to the general public, even competitive athletes can benefit from consuming bone broth.

In one study, joint pain caused by running, walking, or weight lifting was relieved by consuming collagen-rich foods and supplements. Furthermore, collagen consumption significantly reduced pain even during the recovery phase (Dar et al. 201725).

Besides, studies show that the intake of collagen can significantly increase bone mineral density.

Also, especially women, after childbirth, in and after menopause, can benefit from bone broth.

Because these times are more likely to produce lower estrogen levels, it can be more challenging to maintain necessary bone and joint health (Elam et al. 201426).

9. Bone Broth Benefits a Healthy Sleep

Glycine, magnesium, and calcium in bone broth have the potential to improve sleep quality (Kawai et al. 201527).

Moreover, glycine may improve not only sleep quality in general but also the following details (Yamadera et al. 201628; Bannai et al. 201229):

  • Times of falling asleep
  • Sleep duration
  • Depth of sleep
  • Performance on memory recognition tasks
  • Alertness during the day

For these reasons, bone broth can be a welcome home remedy for sleep problems without having to resort to harsh medications right away.

Bone Broth Benefits May Boost Anybody’s Health

Whether you’re young or old, exercise regularly, do intermittent fasting, keto, paleo, or don’t follow any specific diet at all, bone broth is an easy way to add more essential nutrients to your daily routine.

Many people have also discovered a hot cup of bone broth in the morning as a breakfast or coffee replacement. This statement is especially true for strict advocates of the Carnivore Diet who want to avoid plant-based products like coffee.

Hence, they use bone broth to fuel them with energy. But regardless of your diet, bone broth can help you improve your satiety, get essential electrolytes, and burn fat more efficiently.

Furthermore, the benefits of bone broth may boost digestion, sleep, your immune system, joint, muscle, and gut health.

Bone Broth Health Benefits FAQ

How often should you drink bone broth?

After no side effects are known for healthy people, you may consume bone broth daily. In this regard, 1-2 cups per day may maximize the health benefits.

Is drinking bone broth good for you?

Bone broth is exceptionally healthy since it boosts weight loss, digestion, sleep, skin, hair, and the immune system. Besides, it relieves inflammation and joint pain.

Does bone broth really work?

Due to essential electrolytes and other minerals, bone broth offers many health benefits. Also, bone broth provides collagen and vitamins A1 and K2, which plant sources cannot.

Does bone broth have side effects?

Regarding natural bone broth, there are no severe side effects known for healthy people.

Studies

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25Dar QA, Schott EM, Catheline SE, Maynard RD, Liu Z, Kamal F, Farnsworth CW, Ketz JP, Mooney RA, Hilton MJ, Jonason JH, Prawitt J, Zuscik MJ. Daily oral consumption of hydrolyzed type 1 collagen is chondroprotective and anti-inflammatory in murine posttraumatic osteoarthritis. PLoS One. 2017;12(4):e0174705. doi: 10.1371/journal.pone.0174705. eCollection 2017. PubMed PMID: 28384173; PubMed Central PMCID: PMC5383229.

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