Buzz
First, the downside: When a product is marketed as a miracle solution for everything from glowing skin to enhanced immune health (yes, we’re looking at you, celery juice), it’s often more buzz than reality. Bone broth, unfortunately, falls into this category to some extent, with many claims lacking solid scientific backing.
However, just because it isn’t a universal remedy doesn’t mean bone broth is without merit. It can still offer notable health benefits and be a nutritious part of your diet. We consulted experts to uncover the real advantages of bone broth and to guide us in crafting the healthiest version tailored to individual needs (including a plant-based alternative).
What Exactly Is Bone Broth?
Simply put, bone broth is a type of stock. "By simmering bones and water for 12 hours or more—sometimes up to two days—the collagen is drawn out from the bones into the liquid," says Abbie Gellman, R.D. and chef at the Institute of Culinary Education. "This results in a deeply flavorful and nutrient-rich stock. You can use bones from beef, lamb, pork, chicken, or veal. Due to the extended cooking time and high collagen content, bone broth turns gelatinous when cooled. The bones are usually roasted before being used."
Key Health Benefits of Bone Broth
1. Bone broth is packed with protein.
Animal-based bone broth is a rich source of protein. "For instance, an 8-ounce serving of chicken bone broth contains approximately 10 grams of protein," explains Gellman.
2. It’s rich in collagen.
Bone broth is a fantastic source of collagen, a protein abundant in connective tissues. "Collagen plays a vital role in wound healing, maintaining skin elasticity (reducing wrinkles and stretch marks), promoting healthy nails and hair, and supporting joint health," says Gellman.
3. Bone broth can enhance your micronutrient intake.
Micronutrients play a vital role in maintaining overall health. "These are the small vitamins, minerals, and other compounds that serve as regulators and foundational elements for our body's molecular processes," explains Dr. Means.
"Our diet should focus on obtaining a wide and sufficient range of micronutrients. Bone broth is rich in many of these, such as calcium, phosphorus, magnesium, vitamin A, vitamin K2, iron, zinc, selenium, and manganese. These micronutrients are crucial for metabolic function, energy processing, and are often lacking in human diets. For instance, vegetarian broths also offer a wealth of these essential nutrients."
4. It provides glycine, which supports metabolic health.
Dr. Means highlights that glycine, an amino acid, acts as a neurotransmitter, a component of collagen, and is essential for producing glutathione, a key antioxidant. "Glycine also influences blood sugar regulation and metabolic health. Studies in animal models show that glycine supplementation can improve liver fat levels, cholesterol, insulin levels, and reduce oxidative stress," she adds.
"Glycine also stimulates stomach acid production, which is crucial for proper digestion and maintaining gut health. Interestingly, insufficient stomach acid can contribute to gastric reflux symptoms, making it essential to support healthy acid levels. Vegetarian-friendly sources of glycine, such as seaweed, watercress, turnip greens, spinach, kale, cauliflower, and cabbage, can easily be incorporated into broths."
5. Bone broth has a low glycemic impact.
"Whether made with meat or vegetables, homemade broths are low-glycemic, free of added sugars, low in calories, and an excellent source of hydration," notes Dr. Means. "This makes them an ideal snack to curb hunger between meals without causing blood sugar spikes or energy crashes."
6. Bone broth may help combat inflammation.
Beyond non-essential amino acids like glycine, bone broth is rich in various amino acids, including lysine, an essential amino acid known to reduce inflammation. Its anti-inflammatory properties can also help alleviate digestive problems such as bloating and indigestion.
How to Prepare the Healthiest Bone Broth
Select high-quality ingredients.
Whether you're making traditional or vegetarian broth, the quality of your ingredients is key. "There's no scientific evidence favoring one type of bone broth over another—it ultimately depends on personal taste," explains Amy Lee, MD, head of nutrition at Nucific. "The focus should be on sourcing the best ingredients, as you'll be slow-cooking and consuming everything in the pot. Opt for organic, free-range, grass-fed options to enhance both flavor and nutritional value."
Choose ingredients tailored to your health goals.
For those making traditional bone broth, it's important to note that while no single type is superior, different animal bones offer varying nutrient profiles. "Bones from red meat (beef, goat, and lamb) produce a broth rich in CLA, a natural fatty acid that supports lean muscle retention and helps manage type 2 diabetes," says Ashley Shaw, MS, RD, CDN, IFS, a dietitian at Preg Appetit. "Chicken bone broth provides more protein per serving, while fish bones are an excellent source of iodine. Both are rich in collagen."
Experiment with the recipe.
"Although experts generally agree that there’s limited research proving bone broth is superior to traditional stock or broth, incorporating it daily can provide your body with protein, collagen, and other essential nutrients. Bone broth is simple to prepare and offers flexibility with ingredients, which is crucial for ensuring a diverse nutrient intake.
"To experience the benefits of bone broth, consider consuming a serving daily for six to eight weeks to evaluate its effects," suggests Dr. Means. "Additionally, vary the recipe occasionally by using different spices, vegetables, and bone types to maximize the range of nutrients. This allows your body time to adapt and absorb the nutrients effectively."
How to Create a Plant-Based Alternative
While traditional bone broth relies on animal bones, vegetarians can still enjoy nutrient-rich broths, according to Casey Means, MD, co-founder of Levels. "Combine vegetable scraps, filtered water, sea salt, and spices in a large pot, bring to a boil, and simmer for about an hour with the lid on before straining. Alternatively, use a slow cooker or pressure cooker for convenience."
The key is to carefully select ingredients to create a nutrient-dense vegetarian broth. "For instance, incorporating wakame seaweed can enhance potassium, calcium, folate, iodine, and omega-3 fatty acids. Spices like turmeric and ginger can amplify the broth’s anti-inflammatory properties, thanks to curcumin and gingerol. Including nutrient-packed mushrooms adds a robust flavor while providing B vitamins, amino acids, and vitamin D.
Moreover, vegetables high in amino acids like glycine and proline can support the body’s natural collagen production, a benefit often sought from animal bone broth. Examples include watercress, turnip greens, spinach, kale, cauliflower, cabbage, asparagus, and mushrooms. Vitamin C, essential for collagen synthesis, can be boosted by adding broccoli scraps, kale, and bell peppers."
