How to Make Bone Broth & Why You Should

The Benefits of Bone Broth + Simple Recipes

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I love making my own bone broth!  For one, your house will smell AMAZING while the broth is simmering, and it has so many health benefits!  It’s also so useful-not only do I just drink it when I want a light snack or lunch, but I put it in pretty much every dish that contains liquid like soups, stews, or chili, plus I always cook rice or quinoa in broth.  The addition of bone broth just gives everything a wonderful, savory flavor.

What are the health benefits of consuming bone broth?

When you simmer cartilage-rich bones and ligaments from animals or fish for 12-24 hours or more, it produces a rich broth containing collagen.  By adding vinegar to the water used to simmer your broth, you will help extract more minerals, such as calcium, magnesium, potassium, and phosphorus (these minerals are sought-after electrolytes too, btw!) from the bones into the broth.

This broth is not at all like most commercially prepared broth, stock, or bouillon.  The commercially prepared ones are often not simmered long enough to extract sufficient collagen and minerals, and some brands are not even made from bones at all!  They may also contain MSG, often listed as “natural flavor” on the label.

Gelatin, a component of the collagen produced from properly prepared bone broth, is very rich in the amino acids proline and glycine.  Our bodies use proline and glycine to make cartilage, which is the connective tissue that protects our joints and bones and acts like a shock absorber throughout the body. The more gelatin your broth contains, the more cartilage your body can produce.  A nice, gelatinous broth is “bouncy” or “jelly-like” once cooled.  (And that’s how you know you made a great broth!)

How do you get more gelatin in your broth?

The amount of gelatin produced in your broth depends on the types of bones used.  Bones with more cartilage, tendons and ligaments (such as the neck or feet of chicken and turkey or the knuckle and marrow bones of beef or venison) will produce more gelatin, as will the tough cartilage around the joints of the chicken or turkey (like the ends of the legs).  Basically, it’s the stuff we tend to not eat.  Beef hoof, neck and marrow bones produce a LOT of gelatin, and some people have found they can reuse hoof bones up to twelve times, still getting a very gelatinous broth!

How do you get more glycine in your broth?

In addition to being found in the gelatin part of your broth, glycine is also found in the skin of chickens (especially the thigh skin) and I’m assuming turkey thigh skin as well.  Including chicken or turkey skin in your broth (especially from the thigh) will increase the glycine content of your broth.  The hoofs of animals (cow, venison, lamb) and fish bones are great sources of glycine as well.

There are so many benefits of consuming bone broth, so I’ll just summarize my favorites:

1.  Joint health

As we age, our joints naturally experience wear and tear, and cartilage diminishes, leading to pain, and eventually the bones can even rub against each other (ask me how I know this!).

The collagen produced from simmering bone broth can help to restore cartilage and has been shown to improve some measures of pain and function in men and women with osteoarthritis. (1)

Bone broth also contains chondroitin sulfate and glucosamine, which are often sold in supplemental form to reduce arthritis and joint pain. (2, 3)

2.  Digestive Health

Gelatin, according to a report published in the Journal of Clinical Gastroenterology, effectively supports intestinal health and integrity. (4)  In addition,  glycine aids in the production of bile which help you digest fat.  (5,6)

3.  Skin health

Collagen helps form elastin and other compounds within the skin that support skin elasticity and moistness and decrease skin roughness.  Many people report a decrease in cellulite when consuming foods and supplements containing collagen, since cellulite forms due to a lack of connective tissue, allowing skin to lose its firm tone. (7)

4.  Immune health

When undigested food particles seep through tiny openings in a weak intestinal lining and enter the bloodstream, the immune system attacks them, leading to inflammation in any part of the body.  (8)

Bone broth is one of the most beneficial foods to consume to restore gut health and therefore support immune system function and healthy inflammation response. Collagen (and gelatin) contain the amino acids proline, glutamine, and arginine which help seal those openings in the gut lining and support gut integrity.

Bone broth has also been shown to decrease upper respiratory tract infections (9).  (So maybe that’s why we crave chicken soup when we are sick?)

5.  Detoxification

Glycine, along with cysteine and vitamin C, aids in the production of glutathione, your body’s master antioxidant. (10)  In addition to its antioxidant properties, glutathione is also needed for phase II of the liver’s detoxification process, which is the packaging up of toxins so they can be eliminated. (11, 12).

6.  Sleep

Studies have shown that glycine influences sleep in a number of ways such as helping you fall asleep more quickly and improving sleep quality (deeper more restful sleep) (13, 14)

How does it do this?  There are a couple of ways.  Glycine helps lower body temperature by increasing blood flow to the body’s extremities, which reduces core body temperature.  Glycine also increases serotonin levels. Serotonin is required to make the sleep hormone melatonin and can help restore healthy sleep patterns and encourages deeper, more restful, and refreshing sleep.

Okay, so bone broth is really good for me, but where do I get the bones to make it?

Bone broth can be made from several different types of animal bones such as chicken, turkey, beef, venison, goat, lamb, pork, or fish.  For many people, chicken and turkey bones are the easiest to get.

I like to use bones from chickens or turkeys that were either pastured or raised on organic feed if at all possible because I figure the cleaner diet produces bones (and skin) with less heavy metals stored in them (more on lead in bone broth below).  You can purchase whole chicken or chicken parts (like breast, leg, thighs) with the bone in, and after you have consumed the meat, save the bones in the freezer until you are ready to make broth.  If you can obtain the chicken (or turkey) feet, there will be a  great deal more gelatin in your broth.  Chicken feet can be purchased directly from farmers that are doing the butchering themselves (you might find them at farmer’s markets or check online for places that sell pastured chicken).

Beef, pork, or lamb bones can be purchased from a butcher (call ahead to ask them to save hoof, neck, and marrow bones for you), You can also get them from Asian or farmer’s markets, or directly from the rancher if they are butchering their own product (check online for this as well).

Marrow bones are rich in vitamins A, B2, B12, and E, plus omegas 3 and 6, and minerals like calcium, iron, selenium, and zinc. (15, 16)  And if you can get the hoof, it is especially rich in glycine!

Basics of making any type of bone broth:

Basically, you want the bones you are making broth from submerged in filtered water that contain something acidic like apple cider vinegar (or maybe Marsala wine in the case of beef broth) to draw the minerals out of the bones into the water.  You also want the water level to be 1-2 inches below the top of the container you are cooking in.  Next, you will want to bring the water to a boil and then reduce it to a simmer (tiny bubbles coming up) for a long time.

You can use any large stockpot for your container and cook the broth on the stovetop, or you can use a crockpot.  For most crockpots, start the broth on HIGH and after it is boiling, turn to WARM.  After 30 minutes or so, check to see if tiny bubbles are coming up.  If not, turn to LOW.

• 6 quart crockpot:  use about 3# of bones
• 8 quart crockpot:  use about 4# of bones

How to make chicken or turkey broth:

Ingredients:

• 1 whole chicken or 2 to 3 pounds of bony chicken or turkey parts such as necks, backs, breastbones, and wings
• Gizzards from one chicken (optional)
• Feet from one chicken (optional)
• 2 onions, scrubbed and quartered
• 2 carrots, scrubbed and coarsely chopped
• 2 celery stalks, scrubbed and coarsely chopped
• 2 cloves garlic, peeled and halved
• ¼ cup vinegar (distilled white or apple cider)
• 1 Tablespoon sea salt
• 1 teaspoon black pepper (or peppercorns)
• Small piece kombu (optional)
• About 4 quarts of filtered water, or enough to cover bones
• 1 bunch parsley (optional)

Instructions:

1. Place chicken or chicken pieces in a large stainless steel pot with all other ingredients, except parsley.
2. Bring to a boil and remove the scum that rises to the top.
3. Cover and simmer at 205 degrees (tiny bubbles surfacing) for 12 to 24 hours.  The longer you cook the stock, the more flavorful and nutritious it will be.
4. If using parsley, add it in the last 5 minutes of cooking.
5. Remove the pot from heat and take out the chicken pieces with a slotted spoon.  If you are using a whole chicken, let it cool and remove the meat from the carcass, reserving it for other uses.  (The skin and smaller bones, which will be very soft, may be given to your dog, cat, or pigs.)
6. Strain the broth into another large pot or bowl and refrigerate until the fat rises to the top and congeals.
7. Skim off this fat (it’s great for the animals as well!).  Be sure you skim off ONLY the fat—it is white/cream-colored.  Do not skim off the jello-like collagen!
8. Transfer your finished product to storage containers for the fridge or freezer* (this may be easier if you warm the broth to room temp or reheat it a little bit ).

*While I know it is best to store the broth in glass jars or silicone containers, I currently use quart-sized yogurt containers.  No matter how careful I am to add cooled broth to glass jars and NOT overfill them, they end up cracking in the freezer every time!  And I cannot find large enough silicone containers to freeze the quantity of broth that my family uses!

How to make beef, pork, lamb or venison broth:

Ingredients:

• About 4 pounds of bones (marrow, knuckle bones, such as oxtail, rib, knuckle, and/or shank)
• 1 hoof, cut into pieces (optional)
• 2 onions, scrubbed and quartered
• 2 carrots, scrubbed and coarsely chopped
• 2 celery stalks, scrubbed and coarsely chopped
• 2 cloves garlic, peeled and halved
• 2 bay leaves or a sprig of thyme (optional)
• ¼ cup vinegar (distilled white or apple cider)
• 1 Tablespoon sea salt
• 1 teaspoon black pepper (or peppercorns)
• About 4 quarts of filtered water, or enough to cover bones

Instructions:

1. Preheat oven to 450 degrees F.

2. Line a baking sheet with aluminum foil.

3. Place bones on the prepared baking sheet.

4. Roast bones in the preheated oven for 40 minutes, turning over at the halfway point.*

5. Place bones into a large stockpot and pour in any juices that have collected on the baking sheet.

6. Add onions, carrots, celery, and garlic to the stockpot, and just enough water to completely cover the bones. Stir in bay leaves or thyme, vinegar, salt, and pepper.

7. Cover, bring to a boil, then skim off any foam and “gunk” that rises to the top.

8. Keep at a very low simmer (tiny bubbles rising to the surface), covered for at least 18 hours, and as long as 72 hours.

9. Add additional water whenever bones and vegetables are no longer covered.  Be sure the liquid comes no higher than within 1-2 inches of the rim of the pot to avoid losing any liquid.

10. Remove the pot from the burner and cool it a bit on the counter.

11. Remove bones with tongs or a slotted spoon and strain the broth into another large pot or bowl.  (You can discard the bones and vegetables–my dogs love them!)

12. Cool the broth in the fridge (this will take several hours), then remove the congealed fat that rises to the top.  Be sure you skim off ONLY the fat—it is white/cream-colored.  Do not skim off the jello-like collagen! 

13. Transfer to storage containers for fridge or freezer** (this may be easier if you warm the broth to room temp or reheat it a little bit).

*It is not necessary to roast the bones before making your broth.  I actually do not do this step, but it is supposed to add to the flavor of the broth.  (Maybe I should try it sometime!)  You can just start at Step 5.

**While I know it is best to store the broth in glass jars or silicone containers, I currently use quart-sized yogurt containers.  No matter how careful I am to add cooled broth to glass jars and NOT overfill them, they end up cracking in the freezer every time!  And I cannot find large enough silicone containers to freeze the quantity of broth that my family uses!

How to make fish broth:

Fish broth, made from the carcasses and heads of fish, is especially rich in minerals, including iodine.  Fish broth that includes the heads, and therefore the thyroid glands of the fish, supplies thyroid hormone and other substances that nourish the thyroid gland.  Ask a fish merchant to save the carcasses, including the heads, for you.  As these are normally thrown away, they may be free of charge.

Ingredients:

• 2 tablespoons butter
• 2 onions, coarsely chopped
• 1 carrot, coarsely chopped
• ½ cup dry white wine or vermouth
• 3 or 4 whole carcasses, including heads, of non-oily fish, such as sole, turbot, rockfish, or snapper
• 1 tablespoon vinegar
• About 4 quarts of filtered water, or enough to cover bones
• Several sprigs of fresh thyme
• Several sprigs of fresh parsley
• 1 bay leaf

Instructions:

1. Melt butter in a large stainless steel pot.
2. Add the onions and carrot and cook very gently until they are soft about ½ hour.
3. Add wine and bring to a boil.
4. Add the fish carcasses and cover them with cold, filtered water.
5. Add vinegar and bring to a boil.
6. Skim off the scum and impurities that rise to the surface.
7. Tie the thyme, parsley, and bay leaf together, add to the pot, reduce heat, cover, and simmer at about 205 degrees (tiny bubbles surfacing) for at least 4 hours or overnight.
8. Remove carcasses with tongs or a slotted spoon and let cool to room temperature.
9. Strain the cooled broth into storage containers for the fridge or freezer. *

*While I know it is best to store the broth in glass jars or silicone containers, I currently use quart-sized yogurt containers.  No matter how careful I am to add cooled broth to glass jars and NOT overfill them, they end up cracking in the freezer every time!

Frequently Asked Questions About Bone Broth:

Is bone broth a complete source of protein?

Bone broth is not a complete protein because it does not contain all of the essential amino acids.  However, it is a good source of glycine which complements a typical muscle meat diet very well.  Eggs and muscle meat (the type of meat we usually eat as opposed to organ meat and the ligaments and tendons of animals) are high in methionine but low in glycine.  This high methionine/low glycine ratio has been shown to promote aging.  Since bone broth is high in glycine and does not contain methionine, it is a great counterbalance to the typical muscle meat diet.  Research suggests that an optimal balance of methionine and glycine may have longevity benefits. (17, 18).  Bone broth is also protein-sparing, meaning that it allows our bodies to more fully utilize the protein in the muscle meat, eggs, beans, legumes, and grains that we eat.

Does bone broth contain lead?

Farm animals (and people too!) can be exposed to lead in their food, water, air, and soil, which is then sequestered into the bone.  It makes sense that properly prepared bone broth could contain lead, leached out of the bones right along with the collagen and minerals.  So a study was done to see if organic chicken broth contained lead, and yes, it did.

Does that mean we shouldn’t consume bone broth?  In my opinion, no, because bone broth contains ample amounts of calcium, glycine, and glutamine, all of which help to block the absorption of lead.  They also help you detoxify and excrete any lead that you do absorb. (19, 20)  And if you consume your bone broth with a good source of Vitamin C, such as broccoli, bell peppers or kiwi, that will help block lead absorption as well. (21)

One last thing:  don’t microwave your broth!

The gelatin in bone broth is a rich source of the amino acids proline and glycine.  According to a letter published in The Lancet, the common practice of microwaving converts one form of proline (l-proline, which is the trans form) to another form of proline (d-proline, which is the cis form). The article states that “The conversion of trans to cis forms could be hazardous because when cis-amino acids are incorporated into peptides and proteins instead of their trans isomers, this can lead to structural, functional and immunological changes.” They further note that “d-proline (that’s the cis form) is neurotoxic and we have reported nephrotoxic and hepatotoxic effects of this compound.” (22)

In other words, the gelatin in homemade broth confers wondrous benefits, but if you heat it in the microwave, it can be toxic to the liver, kidneys, and nervous system.

Another study suggests that l-configuration and the proper molecular size are both essential for the beneficial effects of l-proline on memory and for the prevention of depression. (23)

It can be implied that proline is not the only amino subject to this kind of destruction and that other aminos would be similarly affected as well. The studies, however, were only done on proline.  Just to be safe, and because I’m trying really hard to build cartilage (particularly in my left knee!), I heat bone broth in a pan on the stovetop when I just want some to drink.

Sources:

(1) https://pubmed.ncbi.nlm.nih.gov/17076983/

(2) https://draxe.com/nutrition/chondroitin/

(3) https://draxe.com/nutrition/glucosamine/

(4) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358810/

(5) Gotthoffer, NR, Gelatin in Nutrition and Medicine (Graylake IL, Grayslake Gelatin Company, 1945), pp. 65-68.

(6) Wald, A and Adibi, SA, Stimulation of gastric acid secretion by glycine and related oligopeptides in humans, American Journal of Physiology, 1982, 5, 242, G86-G88.

(7) https://pubmed.ncbi.nlm.nih.gov/23949208/

(8) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358810/

(9) https://pubmed.ncbi.nlm.nih.gov/11035691/

(10) https://jn.nutrition.org/article/S0022-3166(23)02663-9/fulltext

(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2596047/

(12) https://pubmed.ncbi.nlm.nih.gov/9138273/

(13 https://www.psychologytoday.com/us/blog/sleep-newzzz/201902/4-sleep-benefits-glycine

(14) https://onlinelibrary.wiley.com/doi/full/10.1111/j.1479-8425.2007.00262.x

(15) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3417664/

(16) https://www.researchgate.net/publication/274715640_Bone_Marrow_A_Source_of_Nutritionally_Valuable_Fats_as_Typified_in_the_Femur_of_Ram_and_Bull

(17) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5008916/

(18) https://aminoacidsguide.com/Gly.html

(19) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1518938/

(20) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3378249/

(21) https://pubmed.ncbi.nlm.nih.gov/15670978/

(22) Lubec, G, et al. Amino acid isomerisation and microwave exposure, Lancet, 1989, 2, 8676, 1392-1393.

(23) Cherkin, A and Van Harreveld, A, L-Proline and related compounds: correlation of structure, amnesic potency and anti-spreading depression potency, Brain Research, 1978, 156, 2, 265-273.