My Opinion on Bone Broth

author avatar Dr. Eric Berg 03/28/2024

Bone broth can have many benefits but most people are unaware of how useful it can be.

Learn about how the nutrients and amino acids in bone broth can support better joint mobility, improving your overall health and wellness.

The Nutritional Power of Bone Broth

Unveiling the health benefits hidden within a cup of bone broth, we find an abundance of nutrients that contribute to overall well-being. The long-simmering process extracts vital compounds like amino acids, benefiting bone broth.

Glycine is one such nutrient found in high quantities in bone broth. This non-essential amino acid performs several crucial functions for our bodies. It promotes healthy sleep patterns by inducing relaxation and reducing insomnia symptoms.

Additionally, it aids blood sugar regulation and supports neurotransmitter production, which is critical for cognitive function. Bone broths also contain methionine - another critical component of fat metabolism and tissue growth.

However, consuming too much methionine without balancing it with other essential amino acids can cause potential harm; hence, its intake should be balanced with glycine-rich sources like bone broths.

The Importance of Methionine

Methionine is indispensable as humans cannot produce this sulfur-containing compound alone. Its role extends from detoxification processes to protein synthesis.

To avoid any negative impact on metabolic pathways managing homocysteine levels (known risk factors if not properly regulated), maintaining a balance between muscle meats rich in methionine and glycine-rich sources like making or drinking homemade chicken soup made using bones becomes paramount.

The Benefits Of Organ Meats

In addition to regular muscle meat consumption, incorporating organ meats into your daily meals offers an additional nutrition punchline often overlooked due to their unfamiliar taste and texture compared to traditional beef, pork, and poultry cuts.

The liver has been recognized across various cultures owing to its dense nutritional profile, including vitamins A, B12, D, E, and K, and iron, zinc, and copper minerals.

Exploring the Whole Animal Diet

The whole animal diet is a nutritional approach that has gained attention recently. This method encourages the consumption of all parts of an animal - muscle meat, organ meats, and bones - to maximize nutrient intake.

Muscle meat provides essential amino acids like methionine, which is crucial for various bodily functions.

However, relying solely on this source can lead to imbalances in your amino acid profile. That's where the importance of consuming other components, such as organ meats, comes into play.

The Importance of Methionine

A vital component found abundantly in muscle meats is methionine. It plays significant roles, aiding metabolic processes and detoxifying pathways within our bodies.

However, excessive consumption without balancing with other nutrients could potentially cause health issues over time, such as increased inflammation or reduced lifespan, according to some research studies.

The Benefits of Organ Meats

In contrast to lean cuts, organ meats offer a more balanced profile consisting of essential and non-essential amino acids, vitamins, and minerals often lacking in typical Western diets.

The liver stands out due to its high nutrient density, including vitamin A, B12, iron, folate, etc. Regularly incorporating liver into meals can help fill nutritional gaps left by mainstream dietary patterns, focusing only on lean muscle cuts.

How Bone Broth Supports Gut and Joint Health

Bone broth is a powerhouse of nutrients that are beneficial for gut health. It's rich in gelatin, which aids in strengthening the lining of the gut and combating food sensitivities like dairy or wheat.

Gelatin also promotes digestion by retaining liquids, including digestive juices, within our intestines. The amino acid glycine found abundantly in bone broth stimulates stomach acid production, enhancing nutrient absorption from other foods we consume.

The Impact on Digestive Health

A regular intake of bone broth can significantly improve digestive health. Promoting better nutrient absorption and reinforcing the intestinal wall it may help mitigate conditions such as leaky gut syndrome and autoimmune disorders.

Inflammation illustration

Joint Health Benefits From Bone Broth Consumption

Besides supporting digestive wellness, drinking bone broth also offers terrific benefits to joint health. This stems primarily from its high collagen content - an essential protein for maintaining robust bones and flexible joints.

Cooking down bones over long periods breaks down collagen into another compound known as gelatin (which we've discussed earlier). When consumed regularly, this nutritious liquid allows your body to form new collagen fibers - thus fostering improved joint mobility.

Making Your Bone Broth at Home

Preparing bone broth in your kitchen offers a unique opportunity to control the ingredients and flavor profile. The process involves carefully selecting bones, adding herbs and vegetables for enhanced taste, and simmering over an extended period.

Choosing Quality Bones

The essence of flavorful bone broth is rooted in using high-quality bones. For the best nutrition, it's suggested to get bones from animals fed grass or raised on pasture, as they tend to be richer in nutrients than those raised traditionally.

Using a variety such as beef knuckles, marrow bones, or chicken necks adds depth to both nutrients and flavors.

You can source quality animal parts locally from butchers or farmers' markets that adhere to ethical farming practices, ensuring good health benefits when consuming their products.

Simmering Time

The duration you allow your concoction to simmer significantly impacts its nutritional value. It's recommended that you let it simmer for no less than 10 hours; however, extending this up to 24 hours ensures maximum extraction of nutrients into the liquid.

Research indicates this slow cooking breaks down collagen in connective tissues, turning them into gelatin - rich in amino acids glycine and proline - known for supporting joint health & promoting healthy inflammation response, respectively.

This long-simmered brew also contains minerals like calcium & magnesium, which are vital for overall well-being.

Homemade preparation might require effort but yields large quantities ready to be consumed or incorporated into various dishes, enhancing their nutritional quotient.

Consider making larger batches during free time and then freezing portions so they're available whenever needed, adding convenience without compromising nutrition.

Convenient Options - Pre-Made Bone Broths

In our fast-paced world, making homemade bone broth might not always be feasible. Thankfully, convenient options offer all the incredible benefits of consuming bone broth without spending hours preparing it yourself.

Many companies offer a range of flavorful broths made with top-notch components like grass-fed beef bones, organic chicken bones, and fresh veggies and herbs for nourishment. It is important to always check the ingredients for the highest quality prior to the purchase of any pre-made bone broth.

Evaluating Quality In Pre-Made Bone Broth

Selecting an excellent pre-made bone broth involves considering several factors. Firstly, ensure that the product uses quality sources like grass-fed beef or pasture-raised poultry, which provide healthier nutrient profiles than conventionally raised animals.

The simmering time is also crucial - longer durations result in more nutrients being extracted from the bones into your soup.

Lastly, verify if any artificial additives or preservatives have been used; these could potentially counteract some health benefits you aim for by drinking bone broth regularly.

Integrating Bone Broth into Your Daily Diet

Bone broth emerges as a potent ally in the quest for health and wellness. This nutrient-dense elixir offers benefits that extend beyond its culinary uses. But how do you incorporate it into your daily diet?

The versatility of bone broth makes it easy to include in various dishes without disrupting your usual eating habits.

Using Bone Broth As A Base For Soups And Stews

A straightforward way is using bone broth as a base for soups or stews instead of water or store-bought stock. Its rich flavor enhances any dish while infusing essential nutrients like amino acids and collagen - all key components supporting joint health and gut function.

The Beverage Option

Bone broth isn't just reserved for cooking; drinking warm chicken bone broth between meals can be pretty comforting too. Hydrate yourself with something more than just plain water - hydrate with nutrition.

Intermittent fasting on a notepad

The Role Of Bone Broth In Ketogenic Diet And Intermittent Fasting

Exploring the realms of a ketogenic diet and intermittent fasting, it becomes evident that bone broth holds a crucial role. With its substantial fat and protein levels, bone broth seamlessly fits into the macronutrient criteria of these dietary approaches.

Additionally, its rich nutrient composition safeguards overall well-being, particularly during intervals of constrained eating. In the context of intermittent fasting, this nutrient-dense elixir offers valuable support.

Bone broth is ideal for a ketogenic diet characterized by low carbohydrates but rich in fats and moderate proteins.

The amino acids present in this beautiful elixir support muscle maintenance, while healthy fats serve as energy sources when carbohydrate intake dwindles. Bone broth also has significant benefits for those practicing intermittent fasting. It's not just about restricting your food consumption; you need to nourish your body adequately, too.

Bone broth helps strike this balance by providing nutrients without disrupting the fasted state.

Navigating Keto Flu With Bone Broth

Moving into ketosis often results in temporary flu-like symptoms known as 'keto flu.' This occurs due to electrolyte imbalances from reduced carbohydrate intake.

Bone broth can alleviate these symptoms by restoring bodily equilibrium, packed with sodium, potassium, calcium, and magnesium - all vital electrolytes.

Regularly consuming homemade or pre-made broths could significantly ease keto flu discomforts, making them invaluable during such times.

Satiety Between Meals on Intermittent Fasting Plans

Fending off hunger pangs between meals can be challenging for individuals following an intermittent fasting plan. Bone broths offer a satisfying solution thanks to their rich protein content, which promotes feelings of fullness.

A warm cup of chicken or beef bone broth could keep you sat until your next meal window opens again without disturbing your fasted state because they are typically low-calorie yet nutritionally dense beverages.

A key factor contributing to weight loss success on both keto diets and intermittent fasting plans is gut health. The amino acid glycine found abundantly in nutritious brew supports digestive function through enhanced gastric acid secretion, improving nutrient absorption.

Bone Broth on Fasting

Exploring the inclusion of bone broth during a 24-hour fast? Bone broth is often considered a potential addition to fasting protocols due to its minimal calorie content and potential health benefits.

While bone broth contains nutrients that can support the body during fasting, it's important to remember that even minor caloric intake might affect the fasting state.

Some individuals find that consuming bone broth can help alleviate hunger or provide essential nutrients while maintaining the benefits of a 24-hour fast.

As with any fasting approach, personal preferences and health goals should guide your decision to incorporate bone broth into your fasting routine.


Bone broth offers a plethora of health benefits that many people overlook. Rich in nutrients like glycine and collagen, bone broth supports gut health, joint mobility, and overall well-being.

Whether made at home or purchased pre-made, bone broth can easily be incorporated into various dishes or consumed on its own. It plays a significant role in supporting dietary approaches like the ketogenic diet and intermittent fasting, providing essential nutrients and promoting satiety.

Understanding the nutritional power of bone broth can lead to better health outcomes and improved vitality for individuals seeking to optimize their wellness.

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