Superfoods: Bone Broth

Bone broth has been referred to as "liquid gold" because of its golden hue and abundance of nutrients. While it has been utilized for thousands of years as a base for soups and sauces, it has recently gained popularity as a stand-alone, nutrient-dense beverage.

Bone broth typically provides approximately 6–12 grams of protein per cup, depending on preparation methods and concentration, with an average of about 8–10 grams per serving,¹ along with varying amounts of minerals like calcium, potassium, magnesium, zinc and phosphorus.²

A key nutritional characteristic of bone broth is its collagen-derived protein content. Dietary collagen may support collagen production by supplying key amino acids like glycine, proline, and hydroxyproline. These serve as the building blocks the body uses to produce its own collagen, a major structural protein that supports skin, joints, connective tissue, and the intestinal lining.³

Emerging evidence suggests that various compounds found in bone broth may support gut health, alleviate inflammation in the intestinal barrier, enhance nutrient absorption, and improve intestinal barrier function, especially in inflammatory bowel conditions.² Glycine and glutamine, both amino acids in bone broth, have been shown in preclinical models to support gut health by strengthening the intestinal barrier and reducing inflammation. Research suggests that they may help protect tissues from stress and injury by lowering oxidative stress and inflammatory responses.²

In a mouse model of ulcerative colitis (a form of inflammatory bowel disease), providing bone broth for 10 days prior to triggering the disease resulted in less damage to the intestinal tissue.⁴

The mice also had significant reductions in pro-inflammatory markers, along with marked increases in regulatory cytokines that help calm the immune system and promote tissue repair. Two of these protective cytokines (IL-4 and IL-10) increased more than five-fold.⁴

Bone broth can be purchased from most grocery stores or prepared at home by simmering bones of edible animals at a low temperature for 12 to 24 hours.

The nutrient content in bone broth will vary depending on the bones used, their marrow and connective tissue content, and the animal source. Beef bones are generally richer in type I and type III collagen, which support skin and blood vessels, while chicken bones tend to contain more type II collagen, which is beneficial for joints and cartilage. •

References

1. Available at: https://www.health.harvard.edu/diet-and-nutrition/savoring-the-benefits-of-bone-broth-worth-a-taste. Accessed May 12, 2026.
2. Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-61.
3. Li P, Wu G. Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino Acids. 2018 2018/01/01;50(1):29-38.
4. Mar-Solis LM, Soto-Dominguez A, Rodriguez-Tovar LE, et al. Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). 2021 Oct 20;57(11).