Bone Broth: A Nutritionist’s Scientific Guide to Its Benefits and Uses

9 Feb

Bone broth has been trending recently and people have been drinking it for centuries. But what does the science really say? As a nutritionist, I’ll break down the biochemistry, nutrients, and potential health benefits of bone broth, while clarifying what is evidence-based versus anecdotal. Discount code at the bottom for bone broth!

What Is Bone Broth?

Bone broth is a nutrient-rich liquid produced by slowly simmering animal bones, cartilage, and connective tissue, often for 12–24 hours. Doesn’t sound the most appetising but trust me, if you add the right ingredients it can taste great. If you don’t want to cook it from scratch, head to the bottom for the affiliate link, to get a discount on convenient, tastes broth.This long cooking process extracts:

Collagen and gelatine – structural proteins important for connective tissues
Amino acids – such as glycine, proline, and glutamine
Minerals – calcium, magnesium, potassium, and phosphorus
Bioactive compounds – glucosamine, chondroitin, and small peptides

The Nutritional Profile

A typical cup (~240 mL) of homemade bone broth contains:

Nutrient Approximate Amount:

Protein

9–10 g

Calories

30–50 kcal

Collagen / Gelatin

2–3 g

Glycine

1–2 g

Minerals

Trace amounts of calcium, magnesium, phosphorus, potassium

Science-Backed Benefits

1️⃣ Gut Health and Intestinal Integrity

Bone broth contains glutamine and gelatine, which help maintain the intestinal mucosa. Glutamine serves as fuel for enterocytes (intestinal cells), supporting gut barrier function.

Some studies suggest that gelatine and collagen-derived peptides may reduce gut inflammation, although most research is preclinical. It’s a gentle way to complement gut-supportive diets rich in fibre and fermented foods.

2️⃣ Joint Health and Cartilage Support

Bone broth provides collagen, glucosamine, and chondroitin, compounds associated with joint cartilage maintenance.

Collagen peptides have been shown in clinical studies to increase collagen synthesis in cartilage, potentially improving joint function in osteoarthritis.
Glucosamine and chondroitin may reduce joint discomfort, although results are mixed.

Drinking bone broth could supply these nutrients, although quantities vary depending on the recipe and simmering time.

3️⃣ Protein Quality and Muscle Recovery

Although not a complete protein source, bone broth is rich in hydrolysed collagen, which contains unique amino acids like glycine and proline. These are important for tissue repair, making bone broth a useful adjunct for:

Post-exercise recovery
Supporting lean mass in older adults
Hydration and electrolyte replenishment

4️⃣ Skin Health and Aging

Collagen peptides in bone broth may support dermal collagen synthesis, contributing to skin elasticity and hydration. Some studies in humans show that oral collagen supplements can improve skin elasticity after several weeks. While direct evidence for bone broth is limited, its amino acid content suggests a potential role.

5️⃣ Anti-Inflammatory Effects

Glycine, a major amino acid in bone broth, has demonstrated anti-inflammatory and cytoprotective effects in preclinical studies. It may support:

Healthy inflammatory responses
Detoxification in the liver
Sleep quality (glycine acts as a neurotransmitter)

Limitations and Scientific Caveats

While bone broth is nutrient-rich, it’s not a miracle food. Consider:

Mineral content is highly variable depending on bone type and cooking time
Collagen absorption does not directly equate to increased body collagen
Limited large-scale human trials directly linking bone broth to clinical outcomes
If you have issue around histamine, you should probably avoid it!

Incorporating Bone Broth Into Your Diet

Bone broth can be versatile and enjoyable:

Sip as a warm, protein-rich beverage
Use as a base for soups, stews, or sauces
Cook grains or pasta in it

My Take as a Nutritionist

Bone broth is scientifically interesting for its collagen, amino acids, and bioactive compounds. It can be:

A gut-friendly, anti-inflammatory food
A support for joint health and tissue repair
A hydrating, low-calorie protein source

Bone broth is a science-backed, functional food, a humble addition with real nutritional potential when used intelligently. Here a affiliate link to 20% off Freja bone broth https://tidd.ly/4ahHfRJ