Evidence-Based Benefits of Bone Broth: What the Latest Research Says
In a world overloaded with wellness trends, miracle fixes, and expensive supplements, it’s comforting to know that some of the most effective health solutions come from the simplest, oldest traditions — like a pot of slowly simmered bone broth.
There’s nothing fancy or frilly about it. Just bones, water, time, and care. And yet, this humble food is steadily gaining recognition in nutritional science circles — not just as a nourishing meal base, but as a genuinely supportive remedy for gut health, inflammation, joint pain, and even skin quality.
So let’s break it down, plain and simple — no fluff. Just the truth about bone broth and why it might just be the gentle, grounding support your body needs right now.
First: What Is Bone Broth, Really?
Bone broth is not the same as your standard stock or quick-boil liquid. Real bone broth is made by simmering bones (often with connective tissue and a splash of acid like apple cider vinegar) over low heat for 12–48 hours. This slow method draws out collagen, minerals, and amino acids from the bones — turning simple ingredients into a deeply nourishing, bioavailable food source.
Think of it as your great-grandmother’s slow food wisdom, bottled up for modern life.
Why Bone Broth Supports Gut Health (And Why That Matters)
You’ve probably heard gut health brought up a million times by now — but there’s a reason for that. The health of your gut often reflects the health of your entire body: digestion, immunity, mood, skin, and energy. It’s all connected.
A damaged or inflamed gut lining (often referred to as “leaky gut”) can make everything feel off — from bloating and food intolerances to fatigue and low mood.
New research is shedding light on a powerful connection between leaky gut, chronic fatigue syndrome, and fibromyalgia. People with these conditions often show signs of increased gut permeability — where particles from the gut "leak" into the bloodstream, triggering inflammation, immune system stress, and symptoms like exhaustion and pain.
One study found clear links between microbial translocation in the gut and chronic fatigue symptoms. Another study connected fibromyalgia to gut dysbiosis and immune imbalance. While it's still an emerging field, the takeaway is hopeful: supporting your gut could play a major role in managing these chronic conditions.
This is where bone broth shines.
Here’s why:
Collagen & Gelatin: Slow-cooked broth is rich in naturally occurring collagen, which breaks down into gelatin. Gelatin helps soothe and seal the gut lining, giving your digestive tract the gentle support it needs to repair.
Amino Acids: Bone broth contains glycine and glutamine — two amino acids shown to reduce inflammation and support the integrity of the gut wall. Studies have suggested that these compounds can play a role in protecting the digestive tract and improving nutrient absorption.
Easy to digest: Unlike many nutrient-dense foods, bone broth is light and easy on the digestive system, making it ideal during illness, recovery, or flare-ups.
Not Just for Your Gut: Other Research-Backed Benefits of Bone Broth
Bone broth’s gentle healing powers don’t stop at digestion. Here’s what else science — and centuries of use — suggest it may help support:
Joint Health: The natural collagen and amino acids found in broth are shown to help maintain cartilage, reduce joint pain, and support flexibility as we age.
Skin Elasticity & Hydration: There’s growing research linking collagen consumption with improved skin elasticity and hydration. Basically, the glow starts from within.
Better Sleep & Mood: Thanks to its glycine content, bone broth may assist in calming the nervous system.
Lowering Inflammation: Research suggests bone broth’s compounds may be particularly helpful for people with chronic inflammatory conditions like IBD (Inflammatory Bowel Disease). Including Crohn’s disease and ulcerative colitis
Supporting Autoimmune Conditions: While bone broth isn’t a cure, it offers gentle, foundational support for those navigating autoimmune issues. Its high levels of collagen, gelatin, and anti-inflammatory amino acids can help calm the immune system and repair the gut lining — a key focus in many autoimmune protocols, since gut dysfunction is closely tied to immune dysregulation. Some early studies suggest that improving gut integrity may help reduce autoimmune flare-ups and improve overall resilience
What Makes BONE Broth Different?
Not all bone broths are created equal. The shelves are full of pretty packaging and half-hearted formulas. At BONE, we keep it honest and real.
- Our ingredients are simple and organic. No nasties, fillers, or shortcuts. Just bones from grass-fed, pasture-raised animals, spring water, and time. That’s it.
- We simmer slowly. It’s old-school — 24+ hours slow. Why? Because that’s the only way to draw out the good stuff: gelatin, amino acids, collagen, and minerals.
- It tastes like home. It’s made in a real kitchen, not a factory. This is broth simmered by Leilah at home — with intention, care.
We make bone broth because we believe food should heal, not harm. And caring for your body shouldn’t feel overwhelming — it should feel like coming home to yourself.
How to Make Bone Broth Part of Your Routine
You don’t need to overhaul your whole life. Start small. Here’s how to gently invite bone broth into your day:
Sip daily — One warm mug in the morning (instead of coffee), or at night as a calming pre-bed ritual.
Cook with it — Use it as the base for soups, stews or risottos, to boost the nutrient content of any meal.
Ease back in after illness or stress — Bone broth helps when you're recovering from viruses, gut issues, or burnout.
The Bottom Line
You don’t need one more rigid health rule. What you need is nourishment that feels grounding and good. Bone broth offers that — in a form that’s easy, real, and backed both by ancestral wisdom and scientific evidence.
Your body already knows how to heal. Bone broth just helps bring it the support it needs to do what it does best.
So if you’ve been feeling tired, inflamed, off-balance — maybe it’s time to go back to the beginning. Not with the next fad, but with food that makes sense.
Want to give your gut the reset it’s been asking for?
Explore our broths [link to shop)
🥣 FAQ: Is bone broth safe for everyone?
Generally, yes — bone broth is safe for most people and can be a gentle, nourishing addition to your diet. It’s especially well-tolerated by those with sensitive digestion or looking to support their gut, joints, and immune system.
That said, as with any food, individual reactions can vary. If you have specific dietary restrictions (like a histamine intolerance or are on a low FODMAP diet), it’s worth checking in with a trusted health practitioner before making it a daily ritual. As always, go slow and listen to your body.