Buy or Bye: Bone Broth

Bone broth certainly isn’t new; cooks from different cultures have been using bone-based stocks and broths for centuries in their cuisine. But thanks to our modern wellness culture, it’s trendier than ever. The hoopla around bone broth highlights its collagen content, plus the vitamins and minerals it might contain. The rich-tasting liquid is sold as a way to quell inflammation, boost digestive health, increase bone strength and muscle, improve exercise recovery, alleviate allergies, and so much more.

The Upside: Bone broth can be rich in the protein collagen, which yields several amino acids. Collagen is the most abundant type of protein in our bodies, where its function is to help form structural scaffolding that supports organs and soft tissues. It’s not just in your skin, but also your bones, muscles, hair, nails, cartilage, ligaments, and blood vessels. So consuming it from bone broth may, in theory, help alleviate achy joints, accelerate exercise recovery, strengthen bones and, in general, fend off Father Time. Animal bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals; the same minerals needed to build and strengthen our bones. So when bones are simmered in liquid for extended periods, much of those nutrients may end up in the broth you are consuming.

The Downside: For the most part, the evidence that consuming extra collagen is helpful is far from definitive, only slightly suggestive and not based on any larger, longer-term studies. It’s important to know that studies on collagen typically use high amounts of it; likely more than you’d get from a serving of store-bought bone broth. It’s also possible that eating collagen might not lead to a significant uptick in collagen production in our bodies. Just as the dietary fat you swallow doesn’t necessarily directly translate to body fat, consuming collagen doesn’t automatically become collagen in or between your bones and connective tissues. Your diet may already contain sufficient amounts of the amino acids, including glycine, that your body needs to naturally produce all the collagen it requires without slurping bone broth. When it comes to nutrients, it’s tough to know exactly what you’re getting with bone broth. The nutrient content will likely vary based on the types and amounts of bones used and cooking methods. This means that different bones may yield a higher or lower nutrient amounts. One investigation of commercially available bone broths found they can contain relatively small amounts of calcium and magnesium. While the sodium in store-bought bone broths is useful in helping replace what is lost in sweat during hard workouts, if you are consuming a few servings a day it can add up to more than what you need and potentially be detrimental to cardiovascular health.

The Verdict: Bone broth is undeniably more flavorful than watery mass-produced broth, but it is not likely to be the health hero many of us are yearning for. So you can go ahead and use bone broth as a comforting drink or in soups and stews (the way humans have historically done) if your food budget allows, but know that consuming it for the purpose of having less cranky joints and more radiant skin is not a ‘must’.