Best Bone Broth Recipe (Keto & Fasting)

Bone Broth | Benefits | Recipe | Shelf-Life | How Much | FAQ | Studies

For me, it’s more than overdue to write about bone broth. Whether it’s about hormones, breaking a fast, ketogenic diet, sports, or weight loss, there’s no way around this electrolyte drink.

Beyond that, nothing is more primal than a pile of bones boiled down for hours into a nutrient-rich health elixir.

But beyond that ritual and excellent taste, making your bone broth represents the preparation of an all-natural nutritional supplement.

You’ve come to the right place if you haven’t made bone broth using Grandma’s recipe for decades.

In addition to a simple recipe, you’ll find everything about bone broth in this article – from health benefits to dosage to any risks.

What Is Bone Broth?

Bone broth is not merely a fad since bone soups have existed for centuries.

Accordingly, cultures have used bone broth to make healing elixirs, soups, and stews.

Even hunter-gatherers used otherwise unusable parts of animals and turned them into broth that could be drunk.

Moreover, you can make broth with bones from almost any animal. Furthermore, precisely the feet, bones, and connective tissues are valuable sources of nutrients.

For example, the Jewish community has discovered chicken soup as a popular cold remedy. In addition, among the most popular soup bones are beef, lamb, fish, or even game.

Bone broth is made primarily by boiling bones, including marrow and meat. Moreover, vinegar is added as a medium in some recipes, which we will discuss later.

Also, sometimes vegetables, herbs, and spices are added for additional flavor, which I consider optional.

Unlike soup, bone broth does not have to be a meal in its own right. Besides, you usually cook it longer than traditional soups.

Accordingly, you can use bone broth made with this recipe as an ingredient in other dishes, an energizing drink, or a full meal.

Why Should I Make Bone Broth at Home?

Although the assortment of ready-made bone broths is increasing year by year, I advise making bone broth yourself.

Why?

• It’s shockingly simple
• You don’t have to cook actively and save time
• This way, the broth is free of preservatives
• You know exactly what’s in it
• You can choose the bones and pieces as you wish
• So you can also give it your personal touch
• Eating the marrow gives an extra nutritional kick and tastes heavenly

Accordingly, bones house powerful nutrients released when slowly cooked in water for a few hours.

Although our ancestors didn’t know precisely why bone broth was so good for them, we can now explain its health benefits thanks to science.

What Are the Benefits?

Because it can improve health and well-being, bone broth is rightly called liquid gold.

In addition to type 2 collagen, found exclusively in bone and cartilage tissue, bone broth provides other nutrients that are typically difficult to obtain from other sources.

Accordingly, the high nutrient density is the basis for the health benefits of this bone broth recipe.

1. Electrolyte Supply

Among the numerous minerals, you can find essential electrolytes such as magnesium, potassium, calcium, and sodium in bone broth (*).

Therefore, it helps optimize nerve signaling functions, bone density, muscle contraction, and heart and digestive health (Karpouzos et al. 2017¹; Shrimanker et al. 2020²).

Therefore, it’s an ideal refreshing drink after working out or prolonged periods of fasting.

2. Improved Digestion

Studies suggest that the gelatin in broth can protect and heal the mucosa of the digestive tract (Scaldaferri et al. 2014³).

Moreover, bone broth contains glutamine, an amino acid that helps maintain the intestinal wall (Achamrah et al. 2017⁴).

3. Natural Collagen

Having been the essential building block for teeth, joints, connective tissue, skin, hair, and bones, collagen is the structural protein most abundant in the body (Stefanovic 2013⁵).

Hence, increased collagen intake helps to counteract tissue breakdown in joints (Dar et al. 2017⁶).

4. Less Inflammation

Since it’s a rich source of outstanding amino acids, collagen is the component of bone broth that gives it the ability to reduce inflammation (Liu et al. 2019⁷).

Furthermore, it can also heal leaky gut caused by inflammation, lectins, and less healthy bacteria in your intestine (Chen et al. 2017⁸).

5. Skin Renewal

Skin, hair, and nails require collagen for a healthy structure. However, the body cannot adequately absorb collagen molecules in creams.

In contrast, collagen consumed in bone broth is readily absorbed and can improve the surface of skin and nails (Proksch et al. 2013⁹).

Hence, in one study, skin elasticity in older women increased significantly after only four weeks of consuming collagen (Hexsel et al. 2017¹⁰).

6. Immunity

According to studies, bone broth strengthens the immune system – especially that of the gut (Frasca et al. 2012¹¹).

Collagen is a cell-signaling protein that fights inflammation and fibrosis and can help repair cells (Svoboda et al. 2002¹²).

Accordingly, studies show low blood collagen levels in patients with chronic inflammatory diseases (Koutroubakis et al. 2003¹³).

7. Improved Weight Loss

Studies have found that regular soup consumption can increase satiety and help lose weight (Zhu et al. 2013¹⁴).

In addition, collagen combined with strength training can help increase muscle mass while reducing body fat (Zdzieblik et al. 2015¹⁵).

8. Bone and Joint Protection

Bone broth contains calcium, magnesium, hyaluronic acid, glucosamine, and chondroitin, essential components of cartilage and connective tissue (Henrotin et al. 2012¹⁶; Bishnoi et al. 2016¹⁷).

It also contains the critical amino acids glycine and proline, which accumulate in cartilage and help alleviate arthritis, according to clinical trials (de Paz-Lugo et al. 2018¹⁸).

These can reduce pain and inflammation in cartilage while improving joint mobility (Porfirio et al. 2016¹⁹).

9. Improved Sleep Quality

Glycine, magnesium, and calcium in bone broth help improve sleep quality (Kawai et al. 2015²⁰).

Furthermore, glycine may also increase sleep duration, depth, and recovery value (Yamadera et al. 2016²¹; Bannai et al. 2012²²).

How to Make Bone Broth

Now that we know about the benefits of bone broth, you may wonder how to make nutrient-rich bone broth yourself.

Fortunately, the preparation and procurement of the ingredients for the broth are easy.

You can find suitable bones in almost every meat section of a supermarket. Nevertheless, you should ask for them at your local butcher or farmer’s market for local bones.

At the same time, bones for the broth are very inexpensive, as most people consider them waste. Best of all, friendly butchers will sometimes even throw them in for free with a purchase.

As always, the best quality bones are also pasture-raised – no matter which animals they are from.

Moreover, you can also sustainably recycle bone waste for the broth. For example, this method lends itself to a whole roast chicken.

Nevertheless, our basic recipe below consists of beef bones, as they are the highest quality source of nutrients.

Because it is soothing, warming, and nourishing, the bone broth can be drunk as a pure, healthy elixir.

While some people add miso, green onion, or minced garlic to their bone broth, I usually flavor it with freshly ground Himalayan salt.

If you follow a carnivore diet or want it even simpler, you can reduce the recipe to bones, water, and salt. In the end, it is predominantly the marrow bones that make up the strong flavor and the nutrient density.

In addition, you can use the bone broth recipe as a base for soups, gravies, sauces, and more.

How to Make Bone Broth Shelf-Stable

You may store bone broth in the refrigerator for up to a week at the proper temperature. However, you can also freeze it for longer shelf life.

Since it is easiest to make broth in large quantities, it makes sense to freeze it in portion-sized containers afterward. This way, you always have a valuable natural nutrient donor at hand.

How Much Bone Broth a Day?

Since no side effects are known for healthy people, you may consume bone broth daily. About 1-2 cups per day are sufficient for bone broth to exert its health benefits.

Nevertheless, larger portions here and there will not necessarily be harmful.

The Takeaway

The basis of our recipe is marrow bones, water, and natural salt. All other ingredients are optional. Therefore, you can make a science out of bone broth or enjoy it in its simplest version.

The most important thing is to purchase high-quality bones from your local butcher or farmer’s market. Nonetheless, these are usually inexpensive or even free.

Whether you practice 16/8 intermittent fasting, keto or paleo, or no specific diet, bone broth is an easy way to add more healthy nutrients to your daily routine.

But regardless of your diet, bone broth will always help you improve your satiety, get essential electrolytes, and burn fat more efficiently.

Since potential bones for broth often end up in the trash, you’re also contributing to sustainability when you make bone broth at home.

Bone Broth Recipe FAQ

What are the best bones for bone broth?

Beef and game are the best and most nutrient-dense bones for broth. However, you can also use chicken and pork as well.

Is bone broth the same as chicken broth?

The difference between bone broth and regular chicken broth is the simmering time. For this reason, bone broth is more nutrient-dense.

Is it cheaper to make your own bone broth?

Since the bones cost little to nothing, it’s usually cheaper to make your own bone broth.

How long does homemade bone broth last?

Bone broth lasts 5 to 7 days in the refrigerator. However, you can also freeze it, which lasts countless months and is convenient to portion out.

Studies

#1-7

¹Karpouzos A, Diamantis E, Farmaki P, Savvanis S, Troupis T. Nutritional Aspects of Bone Health and Fracture Healing. J Osteoporos. 2017;2017:4218472. doi: 10.1155/2017/4218472. Epub 2017 Dec 31. Review. PubMed PMID: 29464131; PubMed Central PMCID: PMC5804294.

²Shrimanker I, Bhattarai S. Electrolytes. 2021 Jan;. Review. PubMed PMID: 31082167.

³Scaldaferri F, Lopetuso LR, Petito V, Cufino V, Bilotta M, Arena V, Stigliano E, Maulucci G, Papi M, Emiliana CM, Poscia A, Franceschi F, Delogu G, Sanguinetti M, Spirito MD, Sgambato A, Gasbarrini A. Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for ‘gut barrier protectors’ in IBD?. United European Gastroenterol J. 2014 Apr;2(2):113-22. doi: 10.1177/2050640614520867. PubMed PMID: 24918016; PubMed Central PMCID: PMC4040816.

⁴Achamrah N, Déchelotte P, Coëffier M. Glutamine and the regulation of intestinal permeability: from bench to bedside. Curr Opin Clin Nutr Metab Care. 2017 Jan;20(1):86-91. doi: 10.1097/MCO.0000000000000339. Review. PubMed PMID: 27749689.

⁵Stefanovic B. RNA protein interactions governing expression of the most abundant protein in human body, type I collagen. Wiley Interdiscip Rev RNA. 2013 Sep-Oct;4(5):535-45. doi: 10.1002/wrna.1177. Epub 2013 May 28. Review. PubMed PMID: 23907854; PubMed Central PMCID: PMC3748166.

⁶Dar 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.

⁷Liu Z, Li Y, Song H, He J, Li G, Zheng Y, Li B. Collagen peptides promote photoaging skin cell repair by activating the TGF-β/Smad pathway and depressing collagen degradation. Food Funct. 2019 Sep 1;10(9):6121-6134. doi: 10.1039/c9fo00610a. Epub 2019 Sep 9. PubMed PMID: 31497829.

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⁸Chen W, Chen G. The Roles of Vitamin A in the Regulation of Carbohydrate, Lipid, and Protein Metabolism. J Clin Med. 2014 May 7;3(2):453-79. doi: 10.3390/jcm3020453. Review. PubMed PMID: 26237385; PubMed Central PMCID: PMC4449691.

⁹Proksch E, Segger D, Degwert J, Schunck M, Zague V, Oesser S. Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Skin Pharmacol Physiol. 2014;27(1):47-55. doi: 10.1159/000351376. Epub 2013 Aug 14. PubMed PMID: 23949208.

¹⁰Hexsel D, Zague V, Schunck M, Siega C, Camozzato FO, Oesser S. Oral supplementation with specific bioactive collagen peptides improves nail growth and reduces symptoms of brittle nails. J Cosmet Dermatol. 2017 Dec;16(4):520-526. doi: 10.1111/jocd.12393. Epub 2017 Aug 8. PubMed PMID: 28786550.

¹¹Frasca G, Cardile V, Puglia C, Bonina C, Bonina F. Gelatin tannate reduces the proinflammatory effects of lipopolysaccharide in human intestinal epithelial cells. Clin Exp Gastroenterol. 2012;5:61-7. doi: 10.2147/CEG.S28792. Epub 2012 May 8. PubMed PMID: 22629114; PubMed Central PMCID: PMC3358810.

¹²Svoboda KK, Reenstra WR. Approaches to studying cellular signaling: a primer for morphologists. Anat Rec. 2002 Apr 15;269(2):123-39. doi: 10.1002/ar.10074. PubMed PMID: 12001220; PubMed Central PMCID: PMC2862383.

¹³Koutroubakis IE, Petinaki E, Dimoulios P, Vardas E, Roussomoustakaki M, Maniatis AN, Kouroumalis EA. Serum laminin and collagen IV in inflammatory bowel disease. J Clin Pathol. 2003 Nov;56(11):817-20. doi: 10.1136/jcp.56.11.817. PubMed PMID: 14600124; PubMed Central PMCID: PMC1770111.

¹⁴Zhu Y, Hollis JH. Soup consumption is associated with a reduced risk of overweight and obesity but not metabolic syndrome in US adults: NHANES 2003-2006. PLoS One. 2013;8(9):e75630. doi: 10.1371/journal.pone.0075630. eCollection 2013. PubMed PMID: 24098709; PubMed Central PMCID: PMC3787030.

#15-21

¹⁵Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015 Oct 28;114(8):1237-45. doi: 10.1017/S0007114515002810. Epub 2015 Sep 10. PubMed PMID: 26353786; PubMed Central PMCID: PMC4594048.

¹⁶Henrotin Y, Mobasheri A, Marty M. Is there any scientific evidence for the use of glucosamine in the management of human osteoarthritis?. Arthritis Res Ther. 2012 Jan 30;14(1):201. doi: 10.1186/ar3657. Review. PubMed PMID: 22293240; PubMed Central PMCID: PMC3392795.

¹⁷Bishnoi M, Jain A, Hurkat P, Jain SK. Chondroitin sulphate: a focus on osteoarthritis. Glycoconj J. 2016 Oct;33(5):693-705. doi: 10.1007/s10719-016-9665-3. Epub 2016 May 19. Review. PubMed PMID: 27194526.

¹⁸de Paz-Lugo P, Lupiáñez JA, Meléndez-Hevia E. High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis. Amino Acids. 2018 Oct;50(10):1357-1365. doi: 10.1007/s00726-018-2611-x. Epub 2018 Jul 13. PubMed PMID: 30006659; PubMed Central PMCID: PMC6153947.

¹⁹Porfírio E, Fanaro G. Collagen supplementation as a complementary therapy for the prevention and treatment of osteoporosis and osteoarthritis: a systematic review. Revista Brasileira de Geriatria e Gerontologia. 2016 Feb;19. 153-164. 10.1590/1809-9823.2016.14145.

²⁰Kawai N, Sakai N, Okuro M, Karakawa S, Tsuneyoshi Y, Kawasaki N, Takeda T, Bannai M, Nishino S. The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus. Neuropsychopharmacology. 2015 May;40(6):1405-16. doi: 10.1038/npp.2014.326. Epub 2014 Dec 23. PubMed PMID: 25533534; PubMed Central PMCID: PMC4397399.

#21-22

²¹Yamadera W, Inagawa K, Chiba S. et al. Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes. Sleep Biol. 2007 Rhythms 5, 126–131. https://doi.org/10.1111/j.1479-8425.2007.00262.x

²²Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61. doi: 10.3389/fneur.2012.00061. eCollection 2012. PubMed PMID: 22529837; PubMed Central PMCID: PMC3328957.