Bone broth is wonderfully easy to make, economical, and nourishing. It has been linked to gut health, better sleep, joint support, and healthier skin, hair, and nails. In Traditional Chinese Medicine (TCM), it’s considered deeply restorative, nourishing yin, yang, blood, and kidney essence.
I want to be clear, though: there is no single “superfood.” Having worked in health since the 1980s, I’ve seen many fads come and go. All foods contribute something unique, and variety matters most. In the case of bone both, it provides amino acids and collagen but they can be provided by other foods, so what makes bone broth stand out is its deeply nourishing qualities according to TCM and its concentration of amino acids and collagen that are in an easy-to-digest form.
What is bone broth?
Bone broth differs from regular broth because it’s simmered slowly for 24–48 hours (or faster in a pressure cooker) with vinegar or lemon juice. This process extracts protein, gelatin, and amino acids from the bones, producing a flavorful broth that often gels when cooled — a sign of high collagen content.
How to make bone broth
I rarely use a recipe. Here’s the simple version:
In a large soup pot add:
- 2 pounds of meat bones *or 1-2 chicken carcasses* (raw or cooked left-overs from roasting a chicken)
- Enough water to cover (about 2 liters)
- 1 tablespoon vinegar (any kind)
- Salt to taste (optional if sodium-sensitive)
- Add in vegetables as you like — carrots, onions, leek tops, potatoes, garlic … including anything that needs using up.
- Use plenty of herbs / spices: parsley, bay leaf, ginger, turmeric, sage, thyme …
- Simmer low and slow for 24–48 hours, strain, and freeze extra.
*It’s best to use consciously raised or organic bones or bone-in meats and poultry. Organic organ meats can be added as well.
For quicker broth, cook just a few hours and enjoy it as a lighter soup base.
I also eat the strained vegetables to avoid waste, then add fresh ones, beans, or meat to turn the broth into another meal. Sometimes I simply sip it from a mug like a collagen-rich tonic.
Benefits of bone broth from a western lens
Bone broth provides 7–10 grams of protein per cup, mostly from collagen and amino acids such as glycine and glutamine.
Digestive support:
Glycine and glutamine may help protect the gut lining and reduce inflammation.
Better sleep:
Studies suggest glycine can improve sleep quality.
Collagen building blocks:
While collagen itself is broken down during digestion, its amino acids can be reused by the body to repair tissues, skin, and joints.
Immune support:
Compounds such as glutathione may help reduce inflammation and support the body’s defenses.
Mineral content is only trace-level, so bone broth is best valued for its protein rather than as a major source of calcium or magnesium.
The TCM perspective of bone broth
In TCM, balance is everything. Bone broth is considered primarily *yin nourishing* because bones and marrow are deep, cooling, and restorative. Consuming it regularly supports mucous membranes, skin, and the digestive tract. Simmering (a warming, yang process) also gives it gentle energizing qualities.
* Fish and chicken bones: more yin, cooling, nourishing.
* Beef and lamb bones: more yang, warming, strengthening.
Cautions and considerations of bone broth
Bone broth is well tolerated by most, but there are a few things to keep in mind:
Histamine sensitivity:
Some people don’t break down histamine well, leading to symptoms like headaches, rashes, runny sinuses, or digestive upset. If this applies to you, start with small amounts and try shorter cooking times.
Heavy metals:
Because animals can store toxins in bone and marrow, there have been concerns about lead. Research shows levels in bone broth are detectable but still well below what’s considered dangerous. Choosing bones from organic or pasture-raised animals is a good safeguard.
Glutamates:
Bone broth naturally contains glutamates, which help repair the gut lining. For some people prone to anxiety, agitation, or insomnia, these may feel stimulating. There’s no solid research linking bone broth to these effects, but it’s worth paying attention to how your body responds.
Closing thoughts
Bone broth isn’t a cure-all, but it’s simple, comforting, and deeply nourishing. Whether you sip it as a warm drink, use it as the base for soups, or stretch meals by cooking with it, it’s a versatile addition to a balanced diet.
Bon appétit!
