Bone broth has been hailed as a cure-all superfood, with claims ranging from healing leaky gut to erasing wrinkles. Let's separate fact from marketing fiction.
What Is Bone Broth?
Bone broth is made by simmering animal bones and connective tissue for extended periods (12-48 hours), extracting minerals, collagen, and amino acids into a nutrient-rich liquid.
What's Actually in It?
Analysis shows bone broth contains:
- Collagen/Gelatin: Protein that supports skin, joints, and gut lining
- Glycine: Amino acid important for sleep and detoxification
- Minerals: Calcium, magnesium, phosphorus (though amounts vary widely)
- Glucosamine: Supports joint health
The Evidence
Supported by Research
- Collagen supplementation may improve skin elasticity and joint pain
- Glycine has demonstrated benefits for sleep quality
- The gelatin in broth may support digestive health
Overstated Claims
- Mineral content is highly variable and often lower than claimed
- "Healing leaky gut" lacks robust clinical evidence
- Collagen is broken down during digestion—it doesn't directly become collagen in your body
The Bottom Line
Bone broth is a nutritious, traditional food worth including in your diet. It's not a miracle cure, but it's a wholesome alternative to processed stocks and a good source of protein and gelatin. The ritual of making and sipping warm broth also has its own comfort value.
Natural Remedies
Basic Bone Broth Recipe
Ingredients:
- 1-2 kg bones (chicken, beef, or mixed)
- 2 tablespoons apple cider vinegar
- Vegetables: onion, carrot, celery
- Herbs: bay leaves, peppercorns, thyme
- Water to cover
Method: Roast bones at 200°C for 30 minutes. Transfer to large pot, add vinegar and water. Simmer 12-24 hours (chicken) or 24-48 hours (beef). Strain and store.
