Ever heard of bone broth? Whether it’s new to you or already familiar, this article explains what bone broth is, how to make it, its benefits, and practical ways to enjoy it. Read on for clear, usable information you can put into practice today.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering animal bones and connective tissue for an extended period. Unlike ordinary stock, which is usually cooked for a few hours, bone broth is simmered for much longer—typically at least 8 hours and often 12 to 48 hours. The long, slow simmering breaks down collagen, cartilage, and bone, releasing minerals and amino acids into the liquid. The result is a savory, gelatinous broth that can be used as a cooking base or enjoyed as a nourishing drink.
Health Benefits of Drinking Bone Broth
Bone broth has gained popularity in health and wellness communities for several potential benefits. While individual results vary and more clinical research is ongoing, many people report noticeable improvements when they include bone broth in their routine. Commonly cited benefits include:
- Gut health and digestion. The gelatin in bone broth can help support intestinal lining health by providing amino acids that contribute to mucosal repair, which may reduce symptoms of leaky gut, diarrhea, and some food sensitivities.
- Skin, hair, and nail support. Bone broth contains collagen and gelatin, which may support skin elasticity, hydration, and overall appearance.
- Bone strength. Minerals such as calcium, magnesium, and phosphorus are released from bones during long simmering, contributing to a nutrient-dense liquid that supports bone health.
- Immune support. Bone marrow and certain amino acids found in bone broth are associated with immune support in traditional and contemporary accounts. Some practitioners report reduced autoimmune symptoms, but consult a healthcare professional for individualized advice.
- Improved sleep and cognitive function. Glycine, an amino acid abundant in bone broth, has been associated with improved sleep quality and certain cognitive benefits in research studies.
- Joint protection. Compounds like chondroitin sulfate and glucosamine, which can leach from joints and connective tissues into the broth, are commonly used to support joint comfort and mobility.
How to Make Bone Broth
Making bone broth is straightforward. Place bones in a large stockpot, slow cooker, or pressure cooker, add vegetables and seasonings for flavor, cover with water, and simmer for hours. The longer the simmer, the more nutrients and gelatin are extracted. For traditional stovetop or crockpot methods, plan on 8–24 hours; for a pressure cooker, several hours under pressure will yield good results.
Choosing Bones
Save bones from meals—chicken carcasses, drumsticks, turkey bones, oxtail, beef knuckles, and marrow bones are all excellent choices. Many butchers and grocery stores will also sell large bones specifically for broth. Bones with joints and connective tissue (such as knuckles or necks) tend to produce richer, more gelatinous broth. You can freeze bones until you have enough to make a batch.
How to Use Bone Broth
Strain the finished broth to remove bones and solids. Use the liquid as a base for soups, stews, and sauces, or sip it warm as a savory beverage. Many people enjoy a cup in the afternoon or before bedtime for its warming, comforting qualities. You can season it simply with lemon, salt, pepper, or add spices and fats to create a more substantial drink.
Seasoned Store-Bought Bone Broth (How I Prepare It)
Author: Alex Snodgrass
Ingredients
- 1/2 bag bone broth (beef or chicken)
- 1 clove garlic, minced
- 1 tsp ghee
- Dash of cayenne pepper
- Dash of turmeric powder
- Salt and pepper, to taste
- Squeeze of 1/4 lemon
Instructions
- Heat a small saucepan over medium-high heat and melt the ghee. Add minced garlic and sauté 30–60 seconds, taking care not to burn it.
- Add the bone broth and seasonings, then bring to a gentle simmer.
- Remove from heat, add the lemon squeeze, stir, pour into a mug, and enjoy.
Homemade Chicken or Turkey Bone Broth
Prep & Cook Time
Prep: 10 minutes | Cook: 8–12 hours
Ingredients
- 1 rotisserie chicken carcass, roasted chicken carcass, or turkey carcass (or a large bag of mixed bones)
- 2 carrots
- 2 stalks celery
- 1 onion
- 1 head garlic
- 1 tbsp apple cider vinegar
- 1 tbsp peppercorns
- 1 bay leaf
- Large handful fresh herbs (parsley, thyme, rosemary)
- Filtered water
- Kosher salt, to taste
Instructions
- Place the carcass and bones in a large stockpot or slow cooker. Add whole or halved onion, carrots, celery, and the head of garlic—no need to finely chop, since you will strain the broth.
- Cover with water so the bones and vegetables are submerged. Add apple cider vinegar, bay leaf, peppercorns, herbs, and salt.
- Bring to a boil, then reduce to a simmer. Cover and cook for 8–12 hours (longer if desired for richer flavor).
- Strain the broth through a fine mesh sieve and let it cool. Skim excess fat if desired.
- Store in the refrigerator up to one week or freeze for up to three months.
Notes
- For a slow cooker: place all ingredients in the crockpot and cook on low for 10–12 hours.
- For an electric pressure cooker: fill to about two-thirds with water, and cook on high pressure for about 3 hours.
Precautions
Bone broth can be a nutritious addition for many people, but it may not be appropriate for everyone. If you have medical conditions, concerns about heavy metals, histamine intolerance, or autoimmune issues, consult your healthcare provider before adding bone broth regularly. Consider the source of the bones and choose high-quality, pastured, or grass-fed options when possible.
Resources consulted for this article include reputable health and cooking sources and popular paleo and wellness authors. If you have questions about how bone broth fits into your diet, speak with a qualified health professional.