Recently, there has been a growing discussion on social media about the health benefits of what has been dubbed the “magic drink.”
Health influencers and nutrition experts have been promoting this drink—bone broth—and highlighting its health benefits both inside and outside the body, from gut health and energy to clear and firm skin.
Some even suggest that drinking a cup of high-protein bone broth instead of your usual morning coffee provides energy without the caffeine side effects that can cause stress, according to the health website “Health.”
Kristen Drier, a registered dietitian and certified personal trainer, confirmed that “consuming bone broth is generally safe for most people and can be a healthy addition to your diet when consumed in moderation.”
Bone broth has long attracted attention (mostly in alternative health circles) for its potential benefits, such as easing joint pain, supporting gut health, and even reducing or preventing wrinkles.
How is Bone Broth Prepared?
To make bone broth, beef or lamb bones are simmered for several hours with added seasonings. The long cooking time allows more nutrients to be released from the bones into the cooking liquid.
Once it cools, bone broth should have a gelatinous consistency rather than a liquid one, which indicates that the broth contains all the nutrients extracted from the bones.
Many people make bone broth with added herbs and healing spices like turmeric, which helps reduce inflammation in the body.
Typically, large quantities of bone broth are prepared and stored in the refrigerator for later use. Bone broth can be kept in the fridge for about 3 months.
Better Than Morning Coffee
Although both can be served in a cup, there are not many commonalities between bone broth and coffee, and they certainly don’t taste the same. Coffee has an acidic and bitter flavor, while bone broth tastes delicious. So, switching to bone broth instead of coffee comes with some notable changes.
Nutritionally, the two beverages are also very different. One cup of coffee contains about 2 calories, while the same amount of bone broth contains about 40 calories.
According to nutritionist Wan Na Chun, drinking bone broth could be a better option than coffee, especially for people who tend to add a lot of sugar to their coffee. Drinking sugary beverages in the morning can lead to a quick energy crash.
The primary nutritional difference between bone broth and coffee is protein. One cup of bone broth provides 9 grams of protein, while coffee provides none.
According to Chun, bone broth enthusiasts are correct in that the tasty beverage offers energy without the stress or energy crash later. Although bone broth doesn’t contain caffeine (so you won’t experience an instant boost of energy), it may provide a steady flow of energy throughout the morning.
Lack of Scientific Evidence
However, according to Drier, the scientific evidence supporting these claims is not strong.
Most studies on the effects of bone broth have been conducted on animals, not humans, so more research is needed to confirm its clinical validity.
For example, a 2021 study on rats indicated that bone broth could reverse damage caused by ulcerative colitis. Previous studies on the anti-inflammatory effects of bone broth (such as those conducted in 2015 on respiratory health) used rats, not humans.
Here are 5 Health Benefits of Bone Broth:
1. Supports Joints
Collagen is the protein that provides structure to the skin, bones, tendons, and ligaments in the body. For example, collagen-rich foods may help support conditions like osteoarthritis, a common condition in which the tissues surrounding the bones break down over time.
Bone broth provides the body with collagen, which may help repair joint damage and reduce associated pain from inflammation.
Additionally, bone broth contains many amino acids, such as glycine and proline, which are the building blocks of protein and help form connective tissues like tendons (which connect muscles to bones) and ligaments (which connect bones to other bones).
2. Improves Gut Health
Bone broth contains an amino acid called glutamine, which helps maintain the structure and function of the tissues lining the digestive tract. It may also reduce inflammation throughout the intestines.
3. High-Quality Protein
Bone broth is relatively high in protein, and consuming adequate amounts of protein supports metabolism and how your body uses energy from food. Protein also provides structure and support to cells, helps cells communicate, and protects the body from viruses and bacteria.
For example, one cup of organic beef bone broth contains 9 grams of protein, which is 18% of the daily value for a person consuming 2,000 calories per day.
Getting enough protein in the diet is linked to muscle growth, better weight management, and wound healing, among other benefits.
4. Improves Skin Elasticity
The body naturally produces less collagen as we age, which can contribute to the appearance of wrinkles and reduced skin elasticity over time. Most research focuses on the role of collagen supplements in skin health rather than specifically on bone broth, but some studies have shown promising results. For example, a systematic review of eleven studies found that collagen supplements help heal wounds and delay signs of aging on the skin.
However, to clarify, drinking a cup of bone broth every few weeks won’t magically smooth out wrinkles. It generally takes at least eight weeks to see results from daily collagen consumption.
5. Provides Electrolytes for the Body
Bone broth contains electrolytes, which are minerals that support fluid balance in the body. The electrolytes found in bone broth can include sodium, potassium, and calcium.
