Fact checked by Shannon Sparks
If you’re trying to get more protein or improve your gut health, bone broth might be just what your diet needs.
This nutritional powerhouse has been trending for the past few years, with celebrities such as Gwyneth Paltrow, Kylie Jenner, and Salma Hayek touting its benefits. The global market for bone broth is expected to grow from $1.02 billion in 2022 to $1.62 billion by 2030.
But what, exactly, is bone broth?
“I like to think of it as an upgraded [version of] regular chicken or beef broth because it has additional protein,” says Brittany Maykish, a clinical dietitian at Advocate Condell Medical Center in Libertyville.
The difference between ordinary stock and bone broth is the length of time it takes to cook, says Jessica Smosna, functional nutrition director of Healthier Tomorrows, a nutrition and eating disorders clinic in Chicago.
Regular stock typically involves simmering bones and vegetables in water for two to eight hours. Bone broth, on the other hand, is simmered for 24 to 48 hours, usually with a couple of tablespoons of an acid such as apple cider vinegar or lemon juice to help extract collagen and minerals from the bones.
The longer cooking time results in a richer stock with more flavor. When left on the counter after cooking or stored in the refrigerator, it will solidify because the collagen converts to gelatin during cooking, Smosna says.
While regular stocks contain only 2 to 6 grams of protein, most bone broths have 8 to 10 grams. They also contain small amounts of calcium, magnesium, and phosphorus — minerals that support bone health. “It’s definitely good for anyone who is looking to add more protein to their diet,” Maykish says.
While many celebrities and influencers wax poetic about the positive effects bone broth has had on their hair, skin, and nails — or even credit the liquid with improving their sleep — not all claims are verified.
For hair, skin, and nails, “more research needs to be done to determine the most effective dose,” says Kristin Gustashaw, an advanced-level clinical dietitian at Rush University Medical Center.
Researchers have conducted studies on bone broth’s effects on gut health. A 2021 study in Medicina concluded that bone broth has anti-inflammatory properties and can decrease the symptoms of ulcerative colitis. A review in Digestive Diseases and Sciences calls it “a nutrient-dense option” for overall health.
“It’s very good for people with gastrointestinal disease who have a hard time eating due to their symptoms,” Maykish says. “It’s very easy to drink. It’s also good for people who have poor appetites — it’s a good opportunity to add extra nourishment.”
This includes older adults who have difficulty chewing or don’t feel hungry. Athletes stand to benefit, too. “Bone broth is good for hydration, and it’s one of those foods that we can get in the most nutrient-dense form in the least amount of time,” Gustashaw says.
To make bone broth, combine your choice of bones, vegetables, water, and a little vinegar; then cook over low heat for at least 24 hours. “Making bone broth is a way to reduce kitchen waste,” Maykish says.
If you don’t want to make your own, you can buy bone broth in shelf-stable packages, in the frozen section of stores, and even in powdered form. But when shopping for bone broths, there are a few things to consider. “You have to be mindful of how much salt is in it,” Maykish says.
Keep sourcing in mind, too. “Organic or pasture-raised is better,” Smosna says, because those animals are less likely to be exposed to heavy metals and toxins. She recommends Fond and Bonafide brands to her patients.
Many bone broth proponents drink it straight. “But you can also cook your vegetables in it,” Gustashaw says. “You can even cook your pasta or rice in it.”
Or you could use it the way people have used it for centuries: as a base for soups and stews.
