Bone broth has made the leap from traditional kitchens to trendy cafés, supermarket shelves and wellness influencers’ morning routines. While it may seem like just another health fad, bone broth has been enjoyed across cultures for centuries, valued for its nourishing properties and comforting flavour.

Today, it’s praised for everything from supporting gut health to promoting glowing skin. But how much of the hype is backed by science? Here’s everything you need to know before adding bone broth to your daily routine.

What exactly is bone broth?

Bone broth is made by slowly simmering animal bones and connective tissues – typically from chicken, beef, lamb or fish with water, vegetables, herbs and a small amount of acid, such as apple cider vinegar. The acid helps draw minerals and collagen from the bones during the long cooking process, which can take anywhere from 12 to 24 hours.

The result is a rich, flavourful broth packed with nutrients and naturally occurring proteins.

Unlike regular stock or broth, bone broth is simmered for much longer, allowing more collagen, gelatin and amino acids to be released.

What nutrients does bone broth contain?

The exact nutritional profile depends on the bones used and how it’s prepared, but bone broth commonly contains:

• Collagen
• Gelatin
• Protein
• Glycine
• Proline
• Glutamine
• Calcium
• Magnesium
• Phosphorus
• Potassium
• Sodium (particularly in packaged versions)
• Trace minerals

Many commercially available bone broths also contain added vegetables, herbs and spices that contribute antioxidants and flavour.

The potential health benefits

It may support joint health

One of bone broth’s biggest claims to fame is its collagen content. Collagen is the most abundant protein in the body and plays a vital role in maintaining healthy cartilage, tendons and ligaments.

As collagen breaks down during cooking, it forms gelatin and amino acids that may help support joint function. While eating collagen doesn’t directly replace the body’s collagen stores, it provides amino acids the body can use to build connective tissues.

For those experiencing joint stiffness or engaging in regular exercise, bone broth can be a nourishing addition to an overall healthy diet.

It could promote healthier skin

Collagen has become synonymous with youthful skin, and while research on bone broth itself is still limited, consuming collagen-rich foods may support skin elasticity and hydration as part of a balanced diet.

Healthy skin depends on many factors including sun protection, hydration, sleep and nutrition but bone broth can contribute valuable protein and amino acids needed for skin repair.

It may benefit gut health

Bone broth contains gelatin, which has gained attention for its potential role in supporting the gut lining.

Although more human studies are needed, gelatin may help maintain the integrity of the digestive tract, making bone broth an appealing comfort food for people looking to support digestive wellness.

If you experience ongoing digestive symptoms, it’s important to consult a healthcare professional rather than relying solely on dietary remedies.

It provides protein

Protein is essential for maintaining muscle mass, supporting immune function and keeping you feeling satisfied after meals.

While bone broth shouldn’t replace other high-quality protein sources such as lean meat, fish, eggs, dairy, legumes or tofu, it can contribute additional protein throughout the day.

Some commercially prepared bone broths contain as much as 10 to 15 grams of protein per serving.

It can help you stay hydrated

Because bone broth is primarily liquid, it contributes to your daily fluid intake while also providing electrolytes such as sodium and potassium.

This can make it a comforting choice during colder months, after illness or following strenuous exercise—although plain water should still remain your primary source of hydration.

Is bone broth good for weight management?

Bone broth is naturally filling thanks to its protein content while often being relatively low in calories.

Enjoying a cup as a snack or using it as the base for soups may help increase satiety, making it easier to stick to healthy eating habits.

However, no single food causes weight loss on its own. Sustainable weight management still depends on maintaining a balanced diet, regular physical activity, quality sleep and consistent lifestyle habits.

Does bone broth really boost immunity?

There’s no evidence that bone broth can prevent or cure illnesses, but a warm bowl can certainly be comforting when you’re feeling under the weather.

The combination of hydration, protein and nutrients may support overall recovery, particularly when your appetite is reduced.

Chicken-based broths have long been associated with comfort during colds, although their benefits likely come from hydration, warmth and nourishment rather than any miracle ingredient.

Can bone broth improve hair and hails?

Because hair and nails are made primarily from protein, eating enough protein is important for healthy growth.

Bone broth contains collagen-building amino acids, but there is currently limited evidence that drinking bone broth alone significantly improves hair growth or nail strength.

It works best as part of an overall nutrient-rich diet that includes adequate protein, iron, zinc, biotin and vitamins A, C and D.

Is bone broth suitable for everyone?

Most healthy adults can enjoy bone broth as part of a balanced diet, but there are a few things to keep in mind.

People following low-sodium diets should check nutrition labels carefully, as packaged bone broths can contain significant amounts of salt.

Those with food allergies should read ingredient lists, particularly if products contain added vegetables, spices or flavourings.

Individuals with certain medical conditions, including kidney disease or those who need to limit protein or mineral intake, should speak to their healthcare provider before making bone broth a regular part of their diet.

Homemade vs Store-bought

Both options have their advantages.

Homemade bone broth

Pros

• Complete control over ingredients
• Usually lower in additives
• Can be customised with herbs and vegetables
• Often more affordable when using leftover bones

Cons

• Time-consuming
• Requires proper storage
• Nutrient content can vary

Store-bought bone broth

Pros

• Convenient
• Ready to use
• Consistent flavour
• Long shelf life (before opening)

Cons

• Can be high in sodium
• Some contain preservatives or added flavourings
• Protein content varies between brands

When shopping, choose products with short ingredient lists, minimal additives and higher protein content.

Easy ways to enjoy bone broth

Bone broth is incredibly versatile. Try:

• Sipping it warm instead of tea or coffee
• Using it as the base for soups and stews
• Cooking rice, quinoa or couscous in it
• Adding it to sauces and gravies
• Using it in slow-cooked meals
• Blending it into savoury vegetable soups

You can also add fresh herbs, garlic, ginger, turmeric, lemon juice or black pepper for extra flavour.

Bone broth has earned its place as a nourishing pantry staple thanks to its rich flavour, protein content and naturally occurring collagen. While it isn’t the magic solution it’s sometimes marketed as, it can be a valuable addition to a balanced diet.

Think of bone broth as one piece of the bigger wellness picture. Pair it with plenty of colourful vegetables, whole grains, healthy fats, quality protein, regular movement, restorative sleep and good hydration to support your overall health.

Sometimes the simplest traditions really do stand the test of time not because they’re miracle cures, but because they provide comforting, wholesome nourishment that fits beautifully into a healthy lifestyle.

ALSO SEE:

The things women should stop apologising for as they get older

Featured Image: DupePhoto