Austria’s Empress Elisabeth, known as Sisi, reportedly consumed cold beef broth daily to maintain her slender figure. Recently, bone broth has gained popularity on TikTok as “liquid gold,” touted for its health benefits such as pain relief and improved digestion. Made by simmering animal bones for hours, it releases collagen, minerals, and amino acids. However, experts caution that its health benefits are overstated and vary by preparation, highlighting the importance of homemade versions while noting potential sodium content and health risks.
Even the Austrian Empress Elisabeth (1837-1898), famously known as Sisi, reportedly consumed cold beef broth daily for breakfast to maintain her extremely slim waistline. Currently, the meat bone broth is experiencing a renaissance, gaining popularity on TikTok where it’s referred to as ‘liquid gold.’ But is ‘Bone Broth’ truly as beneficial for health as claimed?
Various TikTok users suggest that bone broth can alleviate joint pain, ease digestive issues, and improve skin texture. But let’s break it down: what exactly is ‘Bone Broth’? As the name implies, it consists of bones from animals such as cows, pigs, or chickens, simmered in water for several hours—sometimes up to 24 hours. This prolonged cooking releases collagen, gelatin, minerals like calcium and magnesium, as well as amino acids from the bones. The longer the broth is cooked, the more nutrients are extracted. The resulting broth can be enjoyed as is or used as a base for soups and stews.
According to the reputable Cleveland Clinic, the limited studies available highlight one key point: not all bone broths are created equal. Homemade ‘Bone Broth’ is typically the most reliable, but its nutritional quality can vary. Experts advise that this soup should not be viewed as a cure-all.
Can Bone Broth Strengthen Joints?
A common belief is that the amino acids or protein building blocks in bone broth help tendons, ligaments, and cartilage produce their own collagen, thus strengthening the joints. Dr. Keith Baar, a professor of molecular sports physiology at the University of California, explains that while this theory is plausible—research indicates that collagen supplements can bolster muscles and tendons, aiding athlete recovery—there’s currently limited research on bone broth itself.
The Cleveland Clinic notes that a collagen-rich bone broth can indeed be a good source of amino acids that strengthen tissues, muscles, and bones. Additionally, the broth contains electrolytes such as calcium, potassium, sodium, and magnesium, which play a vital role in nerve and muscle function and can help prevent cramps.
Does Bone Broth Improve Gut Health?
Bone broth is also attributed with healing properties for the gut and is said to help prevent diarrhea. The collagen present might strengthen the lining of our gastrointestinal tract, which often becomes thinner over time. A 2021 study conducted on mice, reported by the New York Times, found that mice drinking bone broth for ten days were less susceptible to gut damage and inflammation compared to those consuming water. However, it remains unclear whether bone broth could have a similar effect in humans.
Can Bone Broth Benefit Skin Tightness?
Many TikTok users claim that bone broth is beneficial for the skin, promoting firmness and reducing wrinkles. Just as with healthy joints and bones, collagen is key to enhancing skin elasticity. Yet again, experts point out that there is insufficient research to conclusively determine the effects of bone broth on skin health, which also depends on the nutrient content.
Speaking of nutrients, a major drawback of many commercially available bone broths is their high sodium content. This highlights the benefits of making broth at home. Dr. Keith Baar also warns that bones can leach lead during cooking, advising moderation of one to two servings per week—especially for pregnant women and children who should be cautious about their intake.
Conclusion
Bone broth is likely not the miracle cure that some influencers often portray it to be. Store-bought bone broth should be consumed with caution due to its nutritional profile, while homemade ‘Bone Broth’ tends to be healthier. Regardless, bone broth remains a good source of protein and is gentle on the stomach.