Have you tried bone broth yet?
While it may not sound particularly appealing, bone broth is an excellent source of nutrients that can help improve the health of your gut, skin, joints, immune system, and even more.
If it is just the idea of making and/or drinking a bone broth supplement made from animal bones that has been preventing you from trying this superfood, then, fortunately, you can get all of the benefits of bone broth in a protein powder.
This also makes it much easier to incorporate bone broth into your diet, as it is a perfect addition to something like a shake or smoothie.
But what exactly is bone broth protein powder, and how does it benefit us in so many ways? We’ll answer these questions and others as we explore the benefits of bone broth protein powder.
What Is Bone Broth Protein Powder?
Essentially, bone broth protein powder is a concentrated form of bone broth. The first step in obtaining the bone broth protein powder is to make the liquid bone broth. To make a homemade bone broth, you take the animal bones and connective tissue and let them simmer in water under low heat for a number of hours. An acid such as lemon juice or vinegar may also help break down the different parts, specifically the connective tissue and collagen found in the animal bones.
Since humans typically just eat the muscle meat from an animal, this long cooking process allows you to extract the vitamins and minerals from the bones, marrow, and tissue that you wouldn’t benefit from otherwise.
Once the homemade broth is done, the temperature is turned down to dehydrate the broth and eventually turn it into a concentrated powder. Note that there is no need to add any additional source of protein, such as whey protein or soy, as the broth itself is an excellent source of protein.
What Nutrients Does Bone Broth Protein Powder Contain?
The nutritional content of bone broth protein powder is quite impressive. However, the exact amounts of vitamins and minerals that bone broth protein powder contains depend on a lot of factors, such as how the bone broth was made, what types of bones and connective tissues were used, and how much acid was added, but generally it contains:
- Hyaluronic acid
Some bone broth protein powders may add even more vitamins and minerals, making it a truly complete nutritional supplement.
What Are the Benefits of Bone Broth Protein Powder?
Since bone broth protein powder is so nutritionally dense, you can probably imagine that it has the potential to benefit your health in a number of ways. Indeed, you can experience a wide range of positive effects from incorporating bone broth protein powder into your diet.
This is probably one of the main reasons people consider adding bone broth protein powder to their diets. This nutritional supplement contains a low number of calories and a high amount of protein (usually around 20 grams), which can help contribute to weight loss by suppressing your appetite.
Increasing your protein consumption can help reduce your appetite by boosting the production of fullness hormones in your body like PYY and GLP-1 while decreasing the production of hunger hormones such as ghrelin. High levels of PYY and GLP-1 combined with low ghrelin levels will help prevent you from snacking throughout the day and going back for seconds after meals.
You can get this same kind of low calorie, high protein content from other kinds of protein powders, but the nice thing about bone broth protein powder is that it is suitable for those on restricted diets, as it is:
Increased Muscle Mass
The protein content of bone broth protein powder can also help you build and preserve muscle mass. Bone broth contains essential amino acids such as valine, glycine, leucine, and isoleucine, which can all contribute to this cause. In addition, collagen peptide has also been linked to increased muscle mass and decreased body fat, especially when combined with resistance training.
If you are after a more youthful appearance, bone broth protein powder may help you erase any signs of aging. Bone broth contains collagen and hyaluronic acid, which work together to keep the skin elastic and smooth. While collagen has many benefits, it is particularly good for the skin in that it keeps it looking firm, while the hyaluronic acid promotes and moisturizes the collagen.
Young people naturally have high concentrations of these that are largely responsible for their youthful appearance, and these levels begin to decline as we get older. By incorporating more collagen and hyaluronic acid into your diet with bone broth protein powder, you can help turn back the clock and bring your skin back to how it looked when you were young.
Since it is made from the bones of animals, it may not surprise you to learn that bone broth protein can also contribute to the health of human bones. Phosphorus, potassium, magnesium, and calcium can all be extracted from animal bones during the bone broth cooking process. It can be used by our bodies to maintain and increase the strength of our own bones.
Bone health is another one of the areas where collagen is beneficial. Incorporating more collagen into your diet with a bone broth protein powder supplement can help keep your bones strong, as your bones are mostly made of collagen.
This becomes more important as we get older, as collagen and bone mass tend to deteriorate over time, potentially leading to conditions such as osteoporosis. Osteoporosis is indicated by low bone density, which increases one’s risk of breaking bones.
While this condition is most prevalent in postmenopausal women, it can affect anyone, especially as we age. Therefore, it is important to ensure that you are getting enough bone-strengthening nutrients in your diet, and you can get a lot of them with a bone broth protein powder supplement.
Increased Digestive Health
The health of your intestines can be a key indicator of your overall health, so it is important to make good decisions when it comes to your digestive system. One essential amino acid that can be found in bone broth is glutamine, and it helps maintain digestive health by keeping the intestinal wall intact.
This may protect you from leaky gut syndrome or intestinal hyperpermeability. Leaky gut syndrome is a condition where toxins and bacteria may be able to enter or “leak” through the walls of the intestines. Once they enter the bloodstream, they can cause inflammation throughout the body, possibly even triggering an immune system response.
Though studies haven’t definitively proved it, the increased intestinal permeability associated with leaky gut syndrome has been linked to many different conditions, from food sensitivities to diabetes to irritable bowel syndrome.
Improved Joint Health
Bone broth may help improve the health and flexibility of your joints. The gelatin made from breaking down collagen during the cooking process contains proline and glycine, which our bodies use to build connective tissue such as tendons and ligaments.
The cartilage used to make bone broth also contains chondroitin and glucosamine, which can decrease joint pain, among other symptoms in those with osteoarthritis.
While a little bit of inflammation in the body is acceptable and even necessary from time to time, persistent inflammation has been linked to a number of serious problems, such as heart disease and cancer. Therefore, it is important to incorporate anti-inflammatory foods or supplements into the diet on a regular basis.
A bone broth supplement can be a great source of anti-inflammatories, as it contains glycine and glutamine. These are two of the amino acids necessary to create glutathione, which is a strong antioxidant. They work by suppressing free radicals and inflammatory hormones such as IL-6 and TNF-α.
It has also been suggested that the arginine found in powdered bone broth has anti-inflammatory properties as well, though more research may be needed to confirm these results.
Not only is glycine a great anti-inflammatory, but it may also help promote sleep. Glycine has been shown to influence sleep quality in a number of ways. For example, it may allow you to:
- Decrease the amount of time it takes to fall asleep
- Sleep more deeply
- Wake up less often throughout the night
Taken all together, the glycine found in bone broth powder may generally allow you to get more sleep at night, allowing you to feel more rested and alert throughout the day.
Overall, the nutrients in bone broth powder can help heal, replenish, and even improve nearly every major part of the body. If you have been looking for a superfood supplement that can do it all, then you may have found it in bone broth protein powder.