If you’re into health and wellness, chances are your algorithm has shown you content featuring bone broth. But while it may seem like a current trend, this nourishing liquid has been around for centuries. Hunter-gatherers made use of the whole animal, simmering the bones and connective tissue into a collagen-rich broth. And in traditional Chinese medicine, bone broth has long been valued and is claimed to support digestive health and immunity.
Today, bone broth is having a comeback and is used by athletes, biohackers, and wellness enthusiasts worldwide. But what is it about this liquid that makes it so popular among people who care about their health? While some wellness trends come and go, bone broth is a time-tested tradition. In this article, we’ll break down the benefits of bone broth.
What's in Bone Broth?
Bone broth is made by gently simmering animal bones and connective tissue — often from beef, fish, or chicken — for 12-48 hours. This process extracts valuable nutrients that aren’t found in large amounts in modern food culture, including collagen, hyaluronic acid, gelatin, chondroitin, and glucosamine. These nutrients are concentrated in the parts of the animal that we don’t typically eat, like skin, bones, and joints. The slow simmering also draws out amino acids like glycine and proline, and small amounts of minerals like calcium, magnesium, and phosphorus.
Bone broth is sometimes confused with stock or plain broth, but they’re not the same and they’re not always interchangeable in cooking either. If you’re curious about the difference between them, we’ve broken it down in this article.
What Are the Benefits of Bone Broth?
Bone Broth and Gut Health
Is bone broth good for your gut? While scientific studies specifically focusing on bone broth are limited, there is a small amount of research that offers some promising insights. For instance, a study on mice showed that the amino acids in bone broth may have anti-inflammatory effects and can decrease the symptoms of ulcerative colitis [1]. Another study found that gelatin, and some of the amino acids it breaks down into, such as glycine and collagen peptides like propyl-hydroxyproline, showed an anti-inflammatory effect in the gut in a colitis model [2].
More research is needed to confirm these effects in humans. However, many anecdotal reports online come from people who claim to have improved their gut symptoms after consuming bone broth.
Is Bone Broth Good for Weight Loss?
Bone broth is naturally high in protein, which contributes to the growth and maintenance of muscle mass. Including more protein into your meals may also help you feel full for longer, which can make it easier to stick to healthier eating habits. One convenient way to incorporate bone broth in your day is by adding bone broth powder to your morning coffee. One serving of DENSE’s Bone Broth Powder provides 14 g of protein. It’s made from grass-fed, pasture-raised cattle bones and contains zero additives — just 100% slow-simmered bone broth, dehydrated into a convenient powder.
Bone Broth and Fasting
Some people like to consume nothing but bone broth for a few days to give their digestive system a break while still providing it with amino acids and electrolytes which are naturally present in the broth. This is often referred to as a bone broth fast.
Fasting protocols vary, but the general idea behind fasting is to give the body a break from the constant digestion of solid food. Bone broth fasting is often considered a less intense alternative to a strict water fast, as it provides protein and hydration.
Will Bone Broth Break a Fast?
Whether bone broth breaks a fast or not depends on what type of fast you’re following and your goals. Technically, anything that contains calories will break a fast. Since bone broth contains protein and small amounts of fat, it’s not a zero-calorie option.
That said, for many people practicing intermittent fasting or doing a modified fast, bone broth is often considered acceptable, especially since it can help curb hunger, maintain energy levels, and provide electrolytes.
Even among people who do strict water fasts, bone broth is often one of the go-to options for breaking the fast, as it introduces protein and a small amount of calories while still being easy on the stomach.
If your goal with fasting is to simply give your digestive system a break, bone broth may fit well into your routine. But if your aim is complete autophagy — a natural process that accelerates during fasting, where the body breaks down and recycles damaged cells — a zero-calorie fast is typically required, and bone broth would break the fast.
Real Experiences with Bone Broth (and Beef Organs Supplements)
Bone broth was often enjoyed alongside other nutrient-dense foods like beef organs, which were also an important part of the hunter-gatherer diet. Recently, we received an email from our customer, Victoria, who has been using our Bone Broth Powder and Beef Organs capsules after having surgery to remove her stomach. This is what she had to say about her experience*:
"The biggest challenge after this has been figuring out a way to give my body everything it needs when it completely lacks a stomach and the esophagus is connected directly to the small intestine, which severely affects the absorption of nutrients, especially B12, iron, calcium, and fat-soluble vitamins.
Because of this, since my surgery in 2022, I’ve had anemia and needed iron infusions, B12 injections, in addition to huge amounts of supplements — yet I still developed deficiency symptoms such as numbness, fatigue, tongue cracks, ringing in the ears… just to name a few.
A month ago, I came across your products and ordered the Bone Broth and Beef Organs, and honestly, I feel like a new person!!! The symptoms are starting to heal and (not to get too personal), but for the first time since 2022 I’ve had a 'normal' visit to the bathroom.
Over this past month, even my piercings — which had refused to heal for months — are finally recovering. So I mostly just want to say THANK YOU. This is truly amazing."
*Disclaimer: This is Victoria’s personal experience. Everyone is different, and DENSE products are not intended to diagnose, treat, cure, or prevent any disease or condition.
Conclusion
Bone broth has been around for decades but is recently making a comeback among wellness enthusiasts. By simmering animal bones and connective tissue for 12-48 hours, you’ll end up with a broth that’s rich in unique nutrients like collagen, gelatin, hyaluronic acid, chondroitin, and glucosamine. This slow simmering process also draws out electrolytes and amino acids, making it a popular choice for people who want to let their digestive system rest while still consuming protein and electrolytes, or to break a fast gently.
While scientific research is still limited, some studies and anecdotal reports suggest potential benefits for gut health and inflammation. Thanks to its high protein content, bone broth is also a good option for those looking to manage their appetite or support muscle maintenance and growth.
Whether you’re enjoying it on its own or adding it to recipes, bone broth is a traditional, natural way to add collagen and other valuable nutrients to your diet. DENSE’s Bone Broth Powder is made from 100% grass-fed, pasture-raised cattle bones — completely free from additives. It’s a convenient and shelf-stable option that requires no preparation, making it easy to keep on hand for daily use.
References
- M Mar-Solís, L., Soto-Domínguez, A., E Rodríguez-Tovaret, L., al. (2021). Analysis of the Anti-Inflammatory Capacity of Bone Broth in a Murine Model of Ulcerative Colitis. Medicina (Kaunas). https://pmc.ncbi.nlm.nih.gov/articles/PMC8618064/
- Zhu, S., Huang, M., Feng, G., et al. (2018). Gelatin versus its two major degradation products, prolyl‐hydroxyproline and glycine, as supportive therapy in experimental colitis in mice. Food Sci Nutr. https://pmc.ncbi.nlm.nih.gov/articles/PMC6021736/