They claim this amber liquid can alleviate joint pain, soothe digestive issues, improve skin texture, and offer a host of other health benefits.
While these claims aren't entirely baseless, science offers some important caveats.
According to Rachael Mamane, former owner of Brooklyn Bouillon, bone broth is made by simmering meaty bones for several hours. Beef, pork, or chicken bones can be used, especially those rich in joints and connective tissue. The key difference between bone broth and regular stock lies in the collagen-rich bones and the extended cooking time, which releases more protein.
For instance, a carton of Pacific Foods chicken bone broth contains 9 grams of protein per serving, compared to just 6 grams in regular broth. This protein primarily comes from collagen, the glue that holds animal tissues together. When simmered, collagen melts into gelatin, giving bone broth its characteristic jiggly texture when cooled.
"If it wiggles when you tilt the bowl, that's a good sign," Mamane affirms.
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Bone broth is dubbed "liquid gold". Photo: Adsaesthetics |
Bone broth is dubbed "liquid gold". Photo: Adsaesthetics
Due to its high collagen content, one of bone broth's most touted benefits is its supposed ability to stimulate collagen production in the body, improving joint health.
Professor Keith Baar, a molecular exercise physiologist at the University of California, acknowledges this theory is worth considering. Small studies suggest that collagen or gelatin supplements can strengthen muscles and tendons, accelerate recovery in athletes, and reduce pain in people with osteoarthritis.
However, no studies have directly tested bone broth itself. The amino acid content in bone broth, whether homemade or store-bought, varies widely and is often much lower than the doses found in supplements.
Professor Louise Burke, a sports dietitian at the Australian Catholic University in Melbourne, emphasizes, "Even if collagen supplements are effective for joints, that doesn't mean bone broth is too."
Bone broth is also promoted as beneficial for gut health. Some animal studies and small human trials suggest that glutamine in bone broth can reduce inflammation and prevent leaky gut, according to Dr. Michael Camilleri, a gastroenterologist in the US.
"Bone broth has potential for gut health, but it's certainly not a 'magic bullet' for digestive problems," Camilleri cautions.
Bone broth is also advertised as a collagen supplement for the skin. Dermatologist Dr. Rajani Katta at Baylor College of Medicine confirms that collagen is vital for skin elasticity and firmness. Many studies suggest that collagen supplements improve skin health, but most are backed by manufacturers. Dr. Katta isn't aware of any research directly evaluating the impact of bone broth on human skin.
Ultimately, experts advise that bone broth, like other broths, is high in sodium. Carefully check nutrition labels or make your own at home with reduced salt. Bones also release lead during cooking, so limit consumption to once or twice a week, especially for pregnant women and young children.
Nevertheless, experts confirm that bone broth remains a good source of easily digestible protein, providing nutrients and hydration during illness or loss of appetite.
"Bone broth is a healthy nutritional choice, but it's definitely not the miracle cure touted by TikTokers," Bragagnini emphasizes.
Bao Nhien (From Nytimes)
