Skin Benefits of Bone Broth
Following the news of her gluten and dairy intolerances, Shari Regan transformed her eating habits. During her quest for nutritious recipes, she stumbled upon bone broth.
While bone broth itself isn’t a modern innovation—its history can be traced back to ancient human practices—it is experiencing a resurgence in popularity largely due to the paleo diet trend, which emphasizes consumption of foods that our ancestors would have eaten during their hunter-gatherer days.
Regan quickly made bone broth a staple in their kitchen, consuming it both on its own and as an ingredient in meals. When her husband contemplated skipping breakfast, she would persuade him to sip some as well. Eventually, he began to seek it out, claiming it kept him feeling full until lunch.
Though the couple primarily enjoyed bone broth for its protein, vitamins, minerals, and healthy fats, Regan observed an unforeseen bonus: her 62-year-old spouse, who had spent decades laboring outdoors in Ohio’s varying climates, appeared to have regained a youthful look.
“His skin had always shown signs of wear,” she remarks. “However, after only a few months of consuming bone broth, it became smoother and showed fewer wrinkles.”
Benefits of Bone Broth
The term “bone broth” may lead to some confusion, as it is primarily derived from animal bones and is technically classified as stock—broth typically incorporates meat.
However, those who support the bone broth trend have no doubts about its claimed benefits, including enhanced immunity, improved metabolism, stronger bones, joint protection, reduced inflammation, and better skin appearance.
These advantages are attributed to the high collagen content in bone broth, as well as crucial minerals like calcium, magnesium, potassium, and phosphorus, along with amino acids such as glycine and proline.
Supporters credit collagen with its skin-rejuvenating effects, as it acts as a “glue” for our muscles and bones, safeguarding joints and organs, and helping to maintain the gut lining.
While our bodies create collagen naturally, its production declines with age. Starting around our mid-twenties, we produce approximately one percent less each year, with an even greater decrease in women post-menopause.
Factors like smoking and sun exposure can also hinder collagen synthesis. Without sufficient collagen, the skin can become dry, lose its suppleness, and develop wrinkles.
Crafting Bone Broth
To prepare bone broth, animal bones, along with cartilage, tendons, and connective tissue, are simmered in water for several hours—or in some cases, up to 48 hours. This prolonged cooking process extracts nutrients effectively. A small amount of acid, like apple cider vinegar, is often included to aid in nutrient extraction, as these vital compounds are more abundant in bones than in meat without bones.
Options for Vegans
As bone broth cannot be created without animal bones, there isn’t a true plant-based equivalent. However, vegetable-based substitutes can deliver essential nutrients, though they lack the specific attributes of bone broth.
The body’s ability to produce collagen needs amino acids found in protein-rich foods in conjunction with certain vitamins and minerals, like vitamin C, zinc, and copper. Therefore, to boost collagen production, it is vital to consume foods rich in these nutrients.
| Nutrients | Sources |
| Vitamin C | Citrus fruits, kiwis, red, yellow, and green peppers |
| Zinc | Pumpkin seeds, chickpeas, kidney beans, wheat germ |
| Copper | Sesame seeds, potatoes, shiitake mushrooms |
| Calcium | Tofu, kale, spinach, tahini |
| Magnesium | Pumpkin seeds, almonds, edamame, legumes |
| Glycine | Seaweed (spirulina), spinach, cauliflower |
For added flavor, some suggest roasting the bones beforehand or introducing onions, garlic, or spices into the simmering process. Once done, the solid ingredients are strained, and the resulting broth can be enjoyed on its own or incorporated into other dishes.
Is Evidence Lacking?
Not all are swayed by the purported advantages of bone broth; scientific backing for the belief that dietary collagen is correctly absorbed and directed to the skin and joints is currently scarce.
It’s worth noting that conducting a thorough scientific study on the topic poses significant challenges, as each batch of bone broth can differ greatly due to various combinations of animal materials, the type of acid and spices used, and even the unique characteristics of the water utilized in the preparation.
Nonetheless, devotees of bone broth, like Chicago resident Donna Branch, remain undeterred. Regardless of whether it works as advertised, she finds comfort in the warm, rich liquid on chilly days, appreciates its filling nature, and enjoys her reflection in the mirror.
“People have recently complimented me on my glowing skin,” she shares. “I’m convinced it’s due to the bone broth, and I plan to continue drinking it daily.”
