Bone broth is having a moment, and it’s easy to see why. This nutrient-dense elixir is rich in collagen and essential nutrients like minerals and amino acids that can support your health in more ways than one. It’s no surprise then that bone broth has been used for years to help prevent and treat several diseases associated with nutritional deficiencies.
But what happens to your body when you drink bone broth every day? Read on as we explore bone broth’s nutritional profile, health benefits, potential drawbacks of daily consumption, and tips for incorporating this ancient liquid into your diet.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones (typically beef, chicken or fish) and vinegar, herbs, vegetables and spices in water. Research suggests this cooking process helps extract valuable nutrients like collagen, gelatin, amino acids and minerals from animal bones and connective tissues, resulting in a delicious and nutritious broth.
Caroline Young, RD, a registered dietitian and owner of Whole Self Nutrition, tells EatingWell, “Bone broth provides several minerals and electrolytes, such as magnesium, calcium, phosphorus, sodium and potassium, all of which are important and essential for optimal health.”
Bone Broth Nutrition
One cup (8 ounces) of bone broth contains the following:
- Calories: 121
- Total Carbohydrates: 4 g
- Dietary Fiber: 1 g
- Total Sugars: 1 g
- Protein: 9 g
- Total Fat: 0 g
- Saturated Fat: 0 g
- Sodium: 391 mg
- Iron: 1 mg (6% Daily Value)
- Vitamin A: 225 mcg (25% DV)
- Vitamin C: 6 mg (7% DV)
What Happens to Your Body When You Drink Bone Broth Every Day
It Can Help Reduce Inflammation
Bone broth contains anti-inflammatory compounds like collagen, glutamine and glycine. These nutrients may also help alleviate symptoms of inflammatory conditions like arthritis. Young says, “Bone broth contains the amino acid glycine, which has been shown to help prevent chronic inflammation.”
It May Improve Bone Health
Bone broth is rich in minerals like calcium, magnesium and phosphorus. Research shows these nutrients are essential for maintaining strong and healthy bones. They also play a crucial role in bone density and strength, helping prevent conditions like osteoporosis. “Bone broth may help support bone health since it includes nutrients critical to good bone health, like calcium and phosphorus,” says Young.
It Can Support Healthy Joints
“Bone broth contains glucosamine, a part of cartilage, which is associated with improved joint health,” explains Young. The gelatin and collagen in bone broth can be beneficial for joint health, as they help maintain the integrity of cartilage and reduce joint pain.
It May Benefit Your Gut Health
Bone broth contains gelatin and collagen, which are rich in glutamine and glycine—two amino acids that support gut health. (Collagen is sought after so much that you can supplement with collagen powders.) These compounds help strengthen the intestinal lining by reducing intestinal permeability and preventing harmful substances from entering your bloodstream.
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Is Bone Broth Safe for Everyone?
While bone broth offers numerous health benefits, it may not be suitable for everyone, particularly those with certain dietary restrictions, like those following vegetarian and vegan diets. “Bone broth is generally safe for most people, but, like most things, it’s not safe for anyone in large amounts,” Young explains. “The main risk to daily consumption of bone broth is taking in toxic heavy metals, like lead and cadmium. However, research shows the risk associated with consuming such metals is relatively minimal in store-bought and homemade bone broths.”
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Tips for Enjoying Bone Broth
Here are some tips for including bone broth in your diet, according to Young:
- Replace any broth in soups with bone broth: “This is perhaps the simplest way to incorporate bone broth. Just substitute bone broth for any soup recipes calling for broth,” recommends Young.
- Sub bone broth for water when cooking grains: Another simple way to incorporate bone broth is to replace water with bone broth while cooking rice or another grain.
- Add bone broth to salad dressings: “If you make homemade salad dressings, add a splash of bone broth to the mix,” says Young. Just note that a little goes a long way to thin out a salad dressing.
- Simply sip it: You can also simply enjoy a warm glass of bone broth in a mug, like a savory foil to tea or coffee.
The Bottom Line
Consider incorporating bone broth into your regular routine for its many benefits, including reduced inflammation, improved bone health, better joint support and a healthier gut. While bone broth is generally safe for most people, overconsumption may potentially expose you to unhealthy levels of toxic heavy metals. To enjoy bone broth while reaping its health benefits, sip it warm, use it as a base for soups, stews and sauces, or add it to homemade salad dressings. Consult your health care provider or a registered dietitian if you have any questions or concerns about adding bone broth to your diet.
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