Nutrition fact of the day: 7 science-backed nutritional facts about bone broth

Bone broth earns its spot in wellness circles for good reason. Made by simmering animal bones, marrow, and connective tissues for hours, it pulls out collagen, amino acids-and minerals in a digestible form. Read on to know more about its benefits.

Collagen in bone broth turns to gelatin during long cooking. This supports joint cartilage well, a 2008 Current Medical Research and Opinion study saw athletes cut pain by 33 percent after 24 weeks of collagen hydrolysate. Those peptides build up in cartilage for repair. Bone broth offers a food-based way to get them. Active people or those with pains may notice less discomfort over time.​

Glutamine from broth feeds gut lining cells. A 2021 Nutrients mouse study used it for colitis. Inflammation like IL-1β dropped 61 percent while IL-10 jumped over 500 percent. The broth kept mucosal barriers strong. This points to help for leaky gut or IBD in humans. It promotes cell turnover without harsh meds.

Glycine abounds in bone broth for better sleep. It hits brain receptors to calm you. A 2012 Sleep and Biological Rhythms trial cut next-day fatigue by 20 percent with 3 grams. Sleep came faster with less drowsiness. Glycine drops body heat like natural cues do and one cup delivers enough for these effects.

Minerals like calcium and magnesium leach out during simmering. A 2017 Food & Function test found 16 mg calcium per cup in chicken broth. Phosphorus aids bone density too. Levels support those at osteoporosis risk. Pair with vitamin D for best results. Proper simmering and prep keeps lead low and under safer levels

Proline and glycine fight inflammation. The 2021 Nutrients study slashed TNF-α by 68 percent in colons. This eases arthritis or gut woes gently. Oxidative stress fell too from the mix. Broth serves as a daily anti-inflammatory source.

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Collagen peptides hydrate skin inside out-a 2021 Nutrients trial boosted hydration 12 percent-in 12 weeks. Wrinkles softened from proline action. Fibroblasts get stimulated for dermal matrix. Bone broth mimics these supplement gains naturally.

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Gelatin thickens for lasting fullness. A 2009 Appetite study showed gelatin breakfasts cut lunch calories by 15 percent. GLP-1 hormones rose to help. Gastric emptying slows for hunger control. It aids weight loss without hunger pangs or muscle loss.
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Use organic bones with vinegar for max minerals. Simmer 12-24 hours then strain. Store chilled up to five days for soups or sips. Studies confirm benefits but results vary; add to routines for joints, gut-or skin support affordably.