Moms were right—chicken soup is good for the soul. But maybe it’s good for a lot more. Health professionals and nutritionists alike have vigorously searched for the next miracle superfood supplement. Considering the abundant nutritional and health benefits of bone broth, we may have just found the answer.
Imagine a natural food used by our ancestors that can reduce bodily inflammation, boost immunity, improve digestion, eliminate leaky gut, promote healthy skin, enhance weight loss, and help with anti-aging. This magic elixir may sound too good to be true. However, studies suggest bone broth can prevent and heal a wide variety of bodily ailments.
Are you having stomach irritation or digestive problems? Bone broth can help. Are you suffering from chronic joint pain and arthritis? Bone broth can help with that, too. This supplement has even proven itself to be an efficient way to lose weight and get rid of cellulite. The bone broth benefits are so substantial that health and fitness circles often refer to it as “liquid gold,” or “nature’s multivitamin.”
What is Bone Broth?
What is bone broth and how is it derived? Bone broth is quite simply a nutrient dense broth created from boiling various animal bones. Whether it’s chicken, beef, pork, fish, goat, turkey, elk, lamb or even buffalo bones, you can create a healthy and nutritious broth. Slowly simmering animal bones, ligaments, and tendons throughout the day extract collagen and gelatin into the broth. Collagen and gelatin are two of the most critical proteins in connective tissue, healthy bones, and maintaining gut lining integrity.
Historically, bone broth served as low-calorie and homemade nourishment to promote healing. It’s a great way to load your body with essential vitamins, minerals, amino acids, and various other life supporting nutrients. Since the typical western diet is deficient in collagen, gelatin, and other nutrients within the bone marrow, supplementation is important for keeping our bodies healthy and fit. In today’s article, we’ll cover the significant health benefits of bone broth and why it should be a staple in everyone’s diet.
10 Health Benefits of Bone Broth
1. Enhances Weight Loss and Metabolism
Bone broth for weight loss and boosting metabolism is arguably one of the most desired benefits. If you’re on a diet, whether it’s ketogenic, paleo, gluten-free, or other, bone broth provides vital micronutrients while keeping calories low. Besides caloric consumption or meal replacement, bone broth can also enhance weight loss by regulating metabolic function.
Bone broth contains a potent amino acid called glutamine, the precursor to glutathione. Studies have shown that glutathione plays an essential role in nutrient metabolism and antioxidant defense from cancer-causing carcinogens. Most notably, glutathione improves the use of antioxidants within the body, enhancing cell protection and metabolic output. When using bone broth for weight loss, the antioxidants are especially crucial because they regulate DNA and protein synthesis, signal transduction, immune system responses, cytokine production, and gene expressions. These health benefits support optimal function of our body and metabolism.
A glutamine deficiency can make glutathione scarce causing a state of oxidative stress. When oxidative stress occurs, free radicals can damage nearby cells, DNA, and our energy-producing power plants—mitochondria. Under these conditions, adverse side effects such as fatigue, memory loss, muscle and joint pain, weakened immunity, headaches, and reduced visual clarity will frequently occur. Stress hormone cortisol can also increase, which is known to lower metabolism, heighten bodily inflammation, and further advance oxidative stress. In other words, glutamine deficiency can cause a vicious cycle of physical harm, including weight gain and obesity.
Bone broth’s amino acid content has several crucial metabolic roles that enhance diet and weight loss results. These tasks include boosting the efficiency of nutrient absorption, preserving and repairing muscle tissue, and improving bone mineral density. Collagen also contains glycine which helps convert glucose into usable energy. This amino acid helps protect muscle tissue as well, which is crucial for burning calories at rest. Arginine, another amino acid in bone broth, benefits nutrient transportation and muscle recovery.
Bone Broth for Cellulite
Many people also take bone broth for cellulite. A lot of mythology exists regarding various treatments for cellulite, but few address the underlying cause. Cellulite occurs from fibrous tethers in fat tissue, fluid and toxin buildup, and breakdown of elastin and collagen. In simpler terms, there is a lack of consistency in the connective tissue creating a dimpled appearance on the skin. By consuming collagen and amino acid-rich bone broth, you’re providing your body with the best all-natural connective tissue and detoxification support. Bone broth can tighten your skin, reduce fluid accumulation, eliminate toxins, and diminish the appearance of cellulite.
2. Promotes Digestive Health and Heals Leaky Gut
One of the major health benefits of bone broth is treating leaky gut and promoting healthy digestion. Leaky gut results from gluten sensitivity causing the release of zonulin, a protein that can wreak havoc on the intestinal lining. Toxin build-up, stress, and infections also contribute to intestinal permeability. Fortunately, bone broth for leaky gut is a potent natural remedy, as we’ll get to shortly. When your gut is leaky, undigested food particles, microbes and toxins escape through the stomach lining. When this happens, the immune system categorizes these foreign particles as a pathogenic threat and begins to attack them.
Symptoms of Leaky Gut (Intestinal Hyperpermeability)
Leaky gut may cause a wide variety of adverse reactions on the body. Such side effects include:
- Chronic diarrhea, bloating, constipation, IBS (irritable bowel syndrome), IBD (inflammatory bowel disease), and gastritis
- ADHD (Attention-Deficit/Hyperactivity Disorder), anxiety, and depression
- Excessive fatigue, fibromyalgia, and hormonal imbalances
- Nutritional deficiencies and weakened immune system function
- Development of various autoimmune diseases: psoriasis, ulcerative colitis, rheumatoid arthritis, celiac disease, lupus, Hashimoto’s thyroiditis
- Gut infections including candida and small intestinal bacterial overgrowth (SIBO)
- Skin problems including acne, rosacea, or eczema
- Increased cravings for carbohydrates and sugar
- SIRS (Systemic Inflammatory Response Syndrome)
- Lingering joint pain and arthritis
- Memory loss, reduced cognitive function, mental fatigue, and headaches
Gelatin is well-known for its ability to repair the gut lining and diminish food sensitivities. This health benefit is why many choose bone broth for leaky gut syndrome. Bone broth consumption also helps maintain good bacteria (probiotics) in the gut while stabilizing digestive tract inflammation. Studies have found that collagen levels are lower in those with gastrointestinal imbalances. Therefore, supplementing bone broth is an excellent way to restore collagen, maintain gut integrity, heal leaky gut, and support healthy digestion.
3. Helps Detoxify and Cleanse the Body
Using bone broth for detoxification is an efficient way to cleanse the body. The typical western diet is not always balanced, and that’s putting it nicely. Frequently, we consume pesticides, toxins, artificial ingredients, preservatives, and dangerous chemicals. We choose greasy, sugary, and salty snacks over lean grass-fed proteins and organic vegetables. Initially, it may seem like the appropriate choice. However, the consequences extend far beyond mere feelings of guilt.
While the body does have natural ways to cleanse and detoxify itself, it often struggles to keep up with demand. Overexposure to chemicals and environmental toxins requires additional assistance. For this reason, a bone broth detox can improve our internal filtration mechanisms. Bone broth benefits detoxification by helping the digestive system eliminate waste. This superfood supplement also supports the liver’s ability to expel toxins, maintains tissue integrity, and boosts antioxidant efficiency.
Among the electrolytes and amino acids within bone broth are potassium and glycine. These vital substances support liver and cellular detoxification. Magnesium, calcium, phosphorus, glutamine, and glutathione also assist in the body’s detox processes. Glutathione is a phase II detoxification agent that eliminates fat-soluble compounds like mercury, lead, and other heavy metals. This amino acid can also reduce oxidative stress and improve absorption of vital nutrients. Additionally, magnesium and calcium are excellent over the counter sleep aids to help normalize restorative rest.
4. Supports Healthy Hair, Skin, and Nails
Collagen is the protein responsible for hair, skin, and nail health. The bone broth skin benefits provide an excellent anti-aging effect to remain youthful. The skin ages based primarily upon two multifactorial processes: extrinsic and intrinsic aging. Younger skin retains pliability, elasticity, resilience, and turgor due to superior water retention. The key molecule involved in our skin’s moisture preservation is hyaluronic acid. Found primarily in our skin (epithelial) and throughout the neural tissue, hyaluronic acid is crucial for maintaining skin health.
Bone broth can benefit the body by replenishing our supply of hyaluronic acid. Dermatologists often recommend hyaluronic acid (HA) as a natural anti-aging supplement to heal and rejuvenate the skin. This nutrient contributes to cell proliferation, the vital process of maintaining a balance between divisions of cells and cell loss through differentiation. Hyaluronic acid is quite popular in the skincare industry for its ability to support healthy aging, cell rejuvenation, and enhance skin firmness.
In addition to hyaluronic acid, collagen benefits skin health by helping form elastin and other skin-supporting compounds. Collagen is also a key component in hair and nail formation. Maintaining the integrity of collagen reduces the visibility of wrinkles and other outward signs of aging by repairing connective tissue. As previously stated, this health benefit is why bone broth can help with cellulite. By replenishing and preserving collagen, you will notice improvements in skin moisture, elasticity, and reductions in transepidermal water loss (dryness and roughness).
As we age, natural levels of collagen begin to decline causing lines, sagging skin, and wrinkles. Stimulating collagen production can reverse the visible effects of aging, restoring smooth skin. The amino acids contributing to the bone broth skin benefits are glutamine and arginine. Glutamine supports the growth of fibroblast cells which promote collagen synthesis. Arginine serves as an antioxidant that also encourages collagen production and healthy tissue growth.
5. Reduces Arthritis and Joint Pain
Bone broth for joint pain and arthritis is a remarkable natural remedy for chronic discomfort and lack of mobility. Here’s why: Bone broth contains collagen, gelatin, chondroitin sulfate, and glucosamine. These minerals have shown an ability to protect and heal damaged cartilage and connective tissue.
As we age, our joints and ligaments become less flexible due to collagen depletion. When bone broth simmers, collagen and gelatin seep into the broth. Once consumed, these nutrients go to work on cartilage restoration. The extracted gelatin mimics a soft cushion allowing bones to glide freely uninhibited by friction. This benefit of bone broth helps relieve pressure on aging joints by creating impact-resistant shock absorbers (healthy cartilage). Collagen and gelatin work in unison to support bone mineral density and connective tissue health.
Chondroitin Sulfate is a crucial structural component of cartilage found in the joints of all animals. This mineral is a popular dietary supplement for treating degenerative joint diseases such as osteoarthritis (OA). Chondroitin sulfate can enhance collagen’s shock-absorbing capabilities and block cartilage-degrading enzymes.
Studies have shown that supplementing chondroitin sulfate (through bone broth powder or homemade broths) augments healthy inflammation response. By improving the body’s ability to reduce inflammation, users often experience reductions in joint pain and increased joint flexibility. For those with arthritis or persistent joint problems, bone broth minimizes the need for painkillers. Chondroitin sulfate also benefits bone strength, skin rejuvenation, cholesterol levels, and cardiovascular health.
Hydrochloride and sulfate are the two primary types of glucosamine that naturally occur in the body. Both are important for maintaining the integrity of cartilage, especially in the knees. Cartilage, the flexible connective tissue between our joints and bones, deteriorates with age and normal wear. The speed of cartilage degradation is higher if you’re an athlete, a weightlifter, or a highly active individual. Often sold as a joint support supplement, glucosamine is beneficial for collagen (joint tissue) preservation. Glucosamine can also reduce the uncomfortable symptoms of osteoarthritis and slow joint deterioration. These health benefits of bone broth for arthritis and joints are a must have if you struggle with chronic pain.
6. Enhances Immune System Function
Bone broth benefits the immune system by healing and repairing a damaged gut lining (leaky gut). This simple yet incredibly important health benefit has a holistic effect on the entire body. Gut health is so vital for overall wellness that your stomach is known as your second brain. When things are going well in your digestive tract, it’s a reliable indicator of good overall health.
In general, the health of your gastrointestinal (GI) system derives from the quality of bacteria in your digestive tract. When you have a leaky gut, the body may detect antigens (foreign bodies), activating your immune system and instigating local inflammation. This natural response can kick-start a whole slew of undesirable and potentially life-threatening side effects. For this reason, maintaining gut health and a balanced bacterial environment in your GI tract is essential to boost immunity.
Bone broth also increases the efficiency of antioxidant use in the body. The amino acids and minerals not only partake in gut healing, but also cell rejuvenation, nutrient transportation, healthy weight management, cancer prevention, toxin disposal, muscle recovery, brain function support, and blood pressure maintenance. These benefits are crucial for developing and maintaining a robust immune system.
7. Lessens Bodily Inflammation and Slows Aging
Did you know bone broth for inflammation reduction is one of the best natural treatments for reversing the effects of aging? Aging is a progressive degenerative process and an unavoidable part of life. We all age, but not all of us are aware that bone broth offers significant anti-aging and anti-inflammatory benefits. Controlling inflammation is the best way to remain youthful, retain healthy skin, and enhance immunity. Unfortunately, chronic inflammation can cause a wide variety of problems including accelerated aging, weakened immune system function, joint pain and arthritis, and development of autoimmune diseases.
The collagen and gelatin content in bone broth benefits the growth and repair of skin, muscles, and connective tissue. By providing a nutrient-rich foundation for skin growth, bone broth helps eliminate age-related wrinkles and skin imperfections like cellulite. The amino acids and electrolytes support detoxification efforts, digestive health, nutrient transportation, and antioxidant defense. These functions are crucial for preventing your immune system from flaring up unnecessarily which helps regulate inflammation and reduces cell death. When bodily inflammation subsides, the aging process decelerates, improving vitality, joint health, and skin appearance.
8. Boosts Energy and Athletic Performance
Using bone broth for energy is a great way to increase physical and mental vigor. There are many energy supplements on the market, but few possess the variety of energy-boosting micronutrients that bone broth contains. Bone broth’s amino acid and mineral content subsidize numerous metabolic functions including nutrient transportation and antioxidant efficiency.
For example, glutamine supports energy metabolism by delivering nutrients like nitrogen to fuel our cells. Arginine breaks down nitric oxide to improve blood flow and circulation throughout the body. Phosphorus regulates B vitamins which reduce mental fatigue and enhance physical stamina. Glycine enhances energy levels by helping convert glucose into usable energy. Lastly, magnesium, calcium, and other electrolytes help detox the body to maintain efficient mitochondrial production. The benefits of bone broth on natural energy are extensive. Each nutrient works together to ensure optimal function of energy metabolism and production of mitochondria.
Outside of merely boosting focus and physical energy, bone broth also promotes muscle recovery, tissue regeneration, and growth hormone production. Once again, collagen, gelatin, and the amino acids are the primary contributors to these incredible health benefits. By expediting nutrient-rich blood to sore muscles and broken-down tissue, bone broth enhances muscle preservation and repair for training athletes. The added benefit of reduced muscle inflammation further enhances recovery time.
9. Improves Mood and Cognitive Function
A major consequence of leaky gut syndrome and harmful bacteria in the GI tract is the worsening of anxiety and depression. The brain and the digestive tract have a permanent hardwired link. When poor dieting habits compromise the gut lining, it often leads to mood instability and even depression.
Bone broth creates a healthy gut environment, repairs gut lining, and reduces the negative signals sent to the brain. This health benefit enhances and stabilizes mood and supports optimal cognitive function. The amino acids also promote brain health through improved blood flow and timely nutrient delivery. Additionally, glutamine is well known for its duties as a precursor to essential neurotransmitters in the brain. Thus, bone broth encourages natural focus, improves memory retention, and promotes mental clarity.
10. Builds Strong Teeth and Bones
Bone broth benefits collagen synthesis, one of the most critical functions for strong teeth and bones. Few people would link bone broth to dental health at first glance. However, collagen and gelatin’s effects on teeth and gums are remarkable. Studies have found a direct correlation between aging and reductions in natural collagen synthesis. Reduced collagen not only weakens teeth but also slowly deteriorates our joints and bones.
Now, consider the fact that healthy bone and tissue formation requires a constant and adequate supply of nutrients. Does this make you want to reconsider your diet? For most people, the answer is a resounding, yes. Bone broth supplements are a great way to deliver those essential nutrients to your body to fuel crucial biological functions.
Final Thoughts on Bone Broth Benefits
Bone broth is highly effective at normalizing bodily functions, returning everything to a state of equilibrium. Each health benefit, while impressive in isolation, works together cumulatively to lubricate and repair the human machine.
Bone broth benefits weight loss, immune system health, inflammation response, digestion and leaky gut, joint pain and arthritis, hair, skin, and nail development, strong bone formation, mood and cognitive function, energy levels, detoxification, anti-aging, and even cellulite reduction. Bone broth is truly nature’s multivitamin. In a society that profoundly lacks vital nutrients in their food supply (collagen, gelatin, amino acids) bone broth supplementation is the best way to enhance lifespan naturally. Let us know your thoughts about this superfood in the comments below.
I believe that the greatest gift you can give your family and the world is a healthy you.
~ Joyce Meyer
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