Social media has exploded as users create videos touting the benefits of regular bone broth consumption. A quick search on Instagram will lead you to a pit of creators preparing bone broth in a number of ways, talking about herbs and vegetables to add and recipes to use them in. also talked about how their hair, skin, nails and health improved after adding this liquid gold, a term coined by TikTokers, to their diet.

What is bone broth?

Made by slow-cooking animal bones and tissues in water to create a protein-rich liquid, bone contains nutrients like collagen, amino acids, and minerals like calcium and magnesium. These components support joint health, reduce inflammation and improve gut health by soothing the digestive tract, explains Dr Shuchi Sharma, Chief Dietitian, Sahyadri Super Specialty Hospital, Nagar Road, Pune. “Additionally, the collagen in bone broth can improve skin hydration, making it popular for both joint and skin support. Broth’s rich mineral content also contributes to stronger bones and overall well-being,” she adds.

With the market for this precious liquid expected to grow at a CAGR of 4.9% from 2024 to 2031 in the US, we can see an expected trend of more people jumping on this bandwagon. Add to that the shift toward natural and holistic wellness solutions, and bone broth could be an answer for preventative healthcare. Although it has gained a lot of popularity online, there is very little scientific research on the consumption of bone broth.

Liquid gold that is the answer to everything?

“Bone broth is basically a high-protein soup that can help you reach your daily protein intake and maintain adequate muscle mass,” says Suman Agarwal, founder and nutritionist at SelfcarebySuman, adding, “To compare, a cup of bone broth would have 9. grams of protein. Commercially available chicken stock would be about 5 to 6 grams, and chicken stock (boneless) would be 1-2 grams.”

Bone broth can be safely consumed daily, however, it is recommended that it be consumed 2 to 3 times per week. Stick to a recommended serving of 1 cup (200-250 ml) if you consume it daily, adds Agarwal.

To make bone broth at home, the recipe is simple – wash and clean the bones of either chicken or pork. Roast it in the oven until golden brown or cook it in a pan. Add water, herbs, spices and lemon to a cooker. Let it cook until the bones break down and you have a brown, semi-liquid broth that can be drunk either hot or cold. It can also be used as a base for rice pudding, stews, soups and sauces in recipes instead of water.

Mr. Vaishali Verma, Consultant- Nutrition and Dietetics, Manipal Hospital Dwarka, New Delhi, says, “If you are looking for vegetarian alternatives to bone broth, make nut broth by mixing soaked nuts or seeds (such as cashews or sunflower seeds) with water and spices. This is a creamy alternative that adds healthy fats and protein. The lotus stem can also be made into a collagen-rich broth.” On the other hand, Dr. Sharma believes that there is no vegetarian equivalent to bone broth, “alternatives such as seaweed vegetable broth or miso offer some health benefits, but do not match the nutritional profile of bone broth.”

Bone broth is rich in the amino acid glutamine and is particularly beneficial in reducing intestinal inflammation. Agarwal says, “It is an easily digestible form of protein because it is cooked well and for many hours. So, drinking bone broth often could help those with leaky gut or gut dysbiosis.”

Dr. Sharma adds that bone broth can be consumed at any time of the day, with many people consuming bone broth daily, often in the morning before eating. “This time can help absorb nutrients as the body processes the broth on an empty stomach. Although daily consumption of bone broth may provide ongoing benefits, it is not essential for everyone.”

Negative side effects

Ease of convenience may prompt you to seek out ready-made broth, however, individuals should monitor sodium content, especially in store-bought varieties. Dr. Shuchi Sharma says, “Be aware of potential digestive discomfort from regular high consumption. For most, bone broth is safe, although those with kidney problems or specific dietary restrictions should consult a doctor/dietitian before incorporating it regularly. Chicken, beef and fish are the most common animal sources for bone broth, each offering unique nutritional profiles.”

Dr. Sharma says, “A few recent studies have also shown that glucosamine, present in bone broth, can act as a toxic agent against certain malignant cell lines while showing minimal toxicity to healthy tissues. Glucosamine has shown promise in halting metastatic progression in colon, breast, and prostate cancers. By incorporating bone broth into the diet, individuals can support the body’s natural defense mechanisms and inhibit the spread of cancer cells.”

When to drink bone broth?

• Morning: A warm cup of bone broth can give you a healthy start to the day. – —
• Before bed: May help relax and improve sleep quality.
• Between meals, bone broth can provide a filling, low-calorie snack. As a soup and stew base: enhances your flavor and nutritional value
  recipe.

entries through Dt. Vaishali Verma, Consultant – Nutrition and Dietetics, Manipal Hospital Dwarka, New Delhi