How to Use Bone Broth for Better Heart, Muscle, Gut, and Immune Health

Bone broth is easy to make, tastes delicious, and can work wonders on your health.

I made bone broth for the first time in a long time. It’s actually a simple process made even easier by using my slow cooker.

If you’re not familiar with the health benefits of bone broth, the following will give you some idea of why it might be something to consider as part of your healthy diet.

What’s in Bone Broth?

Bone broth has minerals that the body needs for proper function. These include magnesium, sulfur, and calcium. The recipe I use combines bones, vegetables, water, apple cider vinegar and some spices.

Bone broth made from high-quality ingredients has glucosamine and chondroitin sulfates (you may be familiar with “glucosamine chondroitin” supplements that people use for joint pains and other issues). Well...bone broth lets you avoid the bottled version.

Bone broth and other stocks are excellent sources of gelatin, found in the collagen (in bones, tendons, cartilage, and other parts) of animals. It gives body parts their structure and helps regulate the body’s tissues.

Gelatin

Gelatin has been helpful for people with diabetes, peptic ulcers, and cancer. It contributes to healing, skin health, and dental health among other benefits.

Magnesium

Magnesium in bone broth supports detoxification, insulin sensitivity, and the absorption of calcium. Interestingly, it has anti-anxiety properties, and magnesium deficiencies are often seen in people who experience chronic stress.

Calcium

Calcium can also be obtained from bone broth. It makes up 99 percent of bone tissue and is essential to their growth and development. It also aids in nerve transmission and blood clotting.

Potassium

Potassium plays a major role in the metabolism of carbohydrates. It can help regulate sodium transport and lower blood pressure.

In addition to being found in orange juice, coconut water, and some vegetables, the potassium found in bone broth gives you a quick and easy way to maintain potassium levels in the body.

Bone broth also contains vitamin K, amino acids like proline and glycine, and other important nutrients.

How I Made It

I spotted some bones I’d bought a while back in the freezer. I guess I’d forgotten they were there. So I figured it was time to whip up a batch.

Here's the recipe I use courtesy of Josh and Jeanne Rubin at EastWestHealing.

I roast the bones and vegetables in the oven, toss them in a slow-cooker and add water and maple cider vinegar along with some spices like thyme and black peppercorns.

It makes a nice alternative to the morning cup of coffee...and when mixed with some salt and coconut oil, it’s like drinking a delicious little soup.

Better Living Through Broth

Bone broth has high levels of glycine, an amino acid that supports the regulation of blood sugar.

Glycine also contributes to cardiovascular health and plays a role in balancing methionine in the body, which can be beneficial in reducing risk factors related to strokes and heart disease.

Glycine supports muscle function and strength by contributing to the transport of oxygen to the tissues and increasing creatine levels. Higher levels of creatine have been shown to improve exercise performance and the repair of muscle tissue.

The nutrients in bone broth improve the health and function of the bones and joints. It can help prevent the issues associated with osteoporosis and increase the “lubrication” needed for joint movement with less stress on the connective tissues.

Drinking bone broth supplies the gelatin needed to maintain a healthy gut. In this study, mice given gelatin showed reduced levels of colitis, a stronger gut mucosal layer, and a better bacterial environment.

Gastrointestinal (GI) inflammation may also be reduced through the use of bone broth.

A healthy GI system leads to better digestion, absorption, and metabolism of foods and their nutrients. This leads to improved health and prevents many of the common health problems related to GI dysfunction.

Bone broth can support the immune and detoxification systems and lead to better brain, eye, and skin health. It may support sleep, helping you to achieve the rest and recovery you need.

Making bone broth can sound more complicated than it really is. You can find many different ways of doing it online in addition to the recipe I linked to above.

Give it a try...play around with it by adding different seasonings. Add other foods if you want to experiment. More importantly, pay attention to how you feel after you’ve had a serving.

I always feel better after drinking bone broth...maybe its the soothing warmth of the broth...or maybe its just my body thanking me.

Whatever it is, drinking broth is an easy way to give your body the nutrients it needs for feeling, looking, and performing its best.

Feel free to share your own bone broth recipes in the comments below. I’d be curious to hear how others prepare it and maybe get some new ideas to try out.

References:
1. Weston A Price Foundation. "Broth is Beautiful." The Weston A. Price Foundation. January 01, 2000. Accessed February 21, 2018. https://www.westonaprice.org/health-topics/food-features/broth-is-beautiful/.
2. Rubin, Josh and Jeanne. How to Use Food as Your Supplement, Metabolic Blueprint. Course. EastWestHealing. http://eastwesthealing.com/.
3. Roddy, Danny. Hair Like a Fox. http://www.dannyroddy.com/
4. Kresser, Chris. “The Bountiful Benefits of Bone Broth: a Comprehensive Guide.” https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/.
5. Kasai, K., M. Kobayashi, and S. I. Shimoda. "Stimulatory effect of glycine on human growth hormone secretion." Metabolism: clinical and experimental. February 1978. Accessed February 21, 2018. https://www.ncbi.nlm.nih.gov/pubmed/622050.
6. Leuzzie, Vincenzo, et al. ”Arginine and glycine stimulate creatine synthesis in creatine transporter 1-deficient lymphoblasts." Analytical Biochemistry. January 18, 2008. Accessed February 21, 2018. https://www.sciencedirect.com/science/article/pii/S0003269708000225.
7. Scaldaferri, Franco, Loris Riccardo Lopetuso, Valentina Petito, Valerio Cufino, Mirna Bilotta, Vincenzo Arena, Egidio Stigliano, Giuseppe Maulucci, Massimiliano Papi, Caristo Maria Emiliana, Andrea Poscia, Francesco Franceschi, Giovanni Delogu, Maurizio Sanguinetti, Marco De Spirito, Alessandro Sgambato, and Antonio Gasbarrini. United European Gastroenterology Journal. April 2014. Accessed February 23, 2018. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4040816/.