We have all heard the age-old belief that chicken soup is good for colds and flu, but did you know that there are real scientific basis behind the health-affirming effects of bone broths and stocks?
The staple of many traditional diets across all cultures and cuisines around the world, broths of chicken, beef, lamb, fish and more are easy to make and have been proven to be incredibly beneficial to our health. They are filled with nutrients, packed with rich flavors, and exceptionally helpful for anyone who is feeling rundown or suffering from adrenal fatigue.
The origins of bone broth began with our ancestors, who were looking for a way to make use of those parts of an animal that could not be consumed directly. This means the feet, skin, ligaments, bones, marrow and tendons. By boiling these parts over several days, a nutritious, delicious liquid was created that has stood the test of time and remains enormously popular to this day. So what exactly is it about bone broth that gives it such wonderful healing powers?
Bone Broth Is A Nutritional Powerhouse
The cooking process involved in making bone broth is a large part of the reason for its health benefits. The act of boiling and simmering the parts of animal mentioned above causes the ligaments and bones to release a number of healing compounds. These mix with the water and create a soup that has tremendous power to support your health. Let’s break down a few of the beneficial ingredients that bone broth provides.
- Collagen
Real collagen is marked as being a primary source of broth’s great immune-boosting properties. It is the protein source found in the connective tissue of vertebrate animals, and is also plentiful in bone, marrow, tendons and cartilage. The consumption of collagen helps to protect and soothe the lining of the digestive tract, and has also been known to help IBS symptoms, Crohn’s disease, acid reflux and ulcerative colitis. Collagen is found in that top, wiggling layer on top of homemade broth. Remember not to get rid of this layer; it is full of beneficial nutrients.
- Gelatin
Gelatin is produced through the breakdown of collagen, and has been used for medicinal purposes in China for thousands of years. Gelatin has been proven to help those with food allergies and certain intolerances related to dairy and gluten. It also encourages probiotic growth and balance. Gelatin provides the body with bone-building minerals that are absorbed and help to reduce joint pain. It has also been known to soothe the lining of the gut, therefore helping those with leaky gut syndrome and certain autoimmune disorders.
- Amino Acids
A group of conditional amino acids can also be found in bone broth. Conditional amino acids are acids that your body cannot produce effectively if you are ill; therefore bone broth replenishes these needs through consumption. This is why bone broth is so great when you’re ill! These acids are arginine, proline, glycine and glutamine, and together they possess a large number of beneficial properties. These include, but are not limited to, the releasing of growth hormones, regenerating damaged liver cells, improving sleep and memory, regenerating cartilage and easing joints, improving metabolism, and building muscle.
Another, slightly more superficial benefit of bone broth is its power to reduce the appearance of both cellulite and wrinkles. This is caused by the gelatin in the broth. Although wrinkles and cellulite are perhaps not as important a concern as gut health and joint pain, nevertheless they are issues that some individuals struggle with and issues that the magical properties of bone broth can help to rectify.
For anybody who has yet to test the healing powers of bone broth, or even if you are a regular broth connoisseur, here is a simple and delicious recipe to try:
- 4 quarts of filtered water
- 2 lbs. of beef (or chicken) bones
- 8 garlic cloves, peeled and crushed
- 2 carrots
- 2 stalks of celery
- 2 Tbsp. of apple cider vinegar
- 1 Tbsp. of sea salt (Himalayan if possible)
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Put all ingredients in a large pot. Cover, and place on a high heat.
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Bring to the boil and then reduce the heat to a low setting.
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Allow the broth to simmer for a minimum of 12 hours. If you can leave it longer, up to 24 hours, that’s even better. A longer cooking time generally means more nutrients.
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Turn off the heat and allow the broth to cool down.
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Strain the broth through a fine metal strainer.
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Put the cooled stock in to containers for storage (only up to a few days) or freezing (can be stored frozen indefinitely).
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Drink a glass of broth each day, or freeze it in small batches and use it for cooking. Enjoy!
A slow cooker is the easiest way to make bone broth if you have one.
Fawne, I tried your bone broth recipe. I have been dealing with different stages of Adrenal Fatigue for over 10 years and recently down slided in my recovery, so now I am willing to try anything to get my old life back. I was just wondering when is the best time to drink the bone broth and is it ok to warm it up in the microwave? I am also trying your energy-filled breakfast smoothie. I am hoping these could be the answer to my prayers!!
Hi Denise! I personally don’t heat my broth in the microwave. Here’s a quote from the Weston A Price Foundation:
Whatever form of gelatin is used, it should never be cooked or reheated in the microwave. According to a letter published in The Lancet, the common practice of microwaving converts l-proline to d-proline. They write, “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 is neurotoxic and we have reported nephrotoxic and heptatotoxic effects of this compound.” In other words, the gelatin in homemade broth confers wonderous benefits, but if you heat it in the microwave, it becomes toxic to the liver, kidneys and nervous system.
I will also be releasing my Adrenal Fatigue Recipe Book soon, so keep an eye out for that 🙂
Do you drink your bone broth cold or what? Also, when is the best time to have it? You did not answer my question from earlier comment. It is not the best tasting thing, so it is hard for me to drink it down. Do you have any suggestions. Please help!!!
I drink my bone broth warm each morning, but plenty of people drink it in the evening too!
Fawne, how do you warm your broth? You told me earlier that we cannot put it in a microwave to heat it up. Also, once the broth has been frozen, can u take it out of the freezer and warm it up? Please help as I really need answers about this broth. Thanks
I reheat mine on the stove, although sometimes I just drink it cold straight from the fridge. Depends how much time I have in the morning! And yes, you can freeze the broth and then warm it up.
For people who are too exhausted to do much cooking right now, most authentic Vietnamese pho restaurants serve very inexpensive bowls of pho, which are basically huge bowls of bone broth, with noodles and meat. I think the noodles are excessive in terms of simple carbs for fatigued people, but you can leave most of the noodles.
Hi Fawne,
I’m curious about the bone broth and smoothie. Im trying to lose weight , will I be able to have either of these without either of them inferring with my goals ?
Hi Wanda, yes you certainly could do that. The breakfast smoothie can be quite high in calories, so you might want to use it as a substitute for your breakfast rather than adding it to your regular meal. Most of the calories come from healthy fats though, which will help you stay full for longer.
Thanks so much, I will give them a try.
I have never had pho, but would be interested to do so (I am single & like ‘simple’!). However, do Vietnamese dishes use a lot of additives, like MSG? Thanks.
Hi Fawne, thanks for your hard work with sharing all of this information with us. With your broth, if there is limited time to make one at home, will pre-made beef broth that is low sodium from a store such as Trader Joe’s suffice? Also, is there anything you would recommend that would greatly assist with lowering my cortisol levels? I have made every dietary and lifestyle change you could imagine and have a very strict regime so that I can heal asap. But any dietary tips for lowering cortisol would be wonderful. Even if there are any particular supplements you could recommend? Thanks so much 🙂
If you’re short of time the best way to make your broth is in a slow cooker. I make broth maybe twice a week, and all you need to do is throw everything in, leave it for 24-48 hours on low heat, and its done! The best thing about a slow cooker is that you can pretty much just forget about it until its ready. As for the broth from Trader Joe’s, it might be OK but I can’t really say without knowing what it contains.
Do people actually recover from adrenal fatigue? I’ve never heard of anyone who has fully. People usually have some sort of complication their whole lives.
Absolutely they do! It often takes a while, and sometimes requires some major changes to lifestyle and diet. But it is certainly possible with the right guidance.
Where is the best/sanitary place to purchase the bones?
It really depends where you live, but the best idea is generally to find a high quality local butcher. He or she will hopefully be able to point you towards animals that have been pasture-raised without antibiotics.
Hi Fawne,
Do I have to put the apple cider vinegar? This is what makes it funky tasting. How long should I drink this to see changes with my adrenal fatigue?
thanks,
Molly
Hi Molly, the ACV actually helps to leach the minerals from the bones. If you don’t like the taste, use a little less ACV and use more onions, vegetables etc. Remember also that drinking bone broth is great for your health no matter whether you are suffering from Adrenal Fatigue or not. You should use it as part of a wider lifestyle change that includes a nutrient-rich diet.
I will try the broth, but can’t get my weight down. Help!
Hi Fawne,
Drinking 2 cups of bone broth per day, how long until I notice an improvement in my fatigue?
Thank you,
Sabrina
It will certainly help, but drinking bone broth will not fix adrenal fatigue all by itself! Look at my ebook and the other articles on this site and create a more broad-ranging plan that includes diet, lifestyle, supplementation, etc etc.
Can I do this with half the water? I have a two quart crock pot handy and can’t find my big one. ☺️
Anyway, I am going to try it, topping off with filtered water as needed.
Yes of course you can! The ingredients don’t need to be exact at all. Every time I make bone broth I do it a little different 🙂
Well, the initial results are in from my half the water batch of bone broth. Simmered 14 hours in my 2 quart crockpot. The only thing left with a remnant of taste are the carrots, which I am sharing with my very happy cat and dog.
I tend to strain my broth, let the fat rise and remove it after it has cooled in the fridge, then portion out the aspic with a little ice cream scoop and freeze the scoops in baggies. A nugget or two of this goes in as I steam/sautee my fresh vegetables. Mushrooms are unbelievable this way!
You can also add it straight from the freezer to a roux in the pan and whisk over a low heat, adding wine or some other liquid for a sauce that does not separate when you reheat.
Great ideas! I actually use it to cook rice and quinoa sometimes too. And its also great for roasting meats.
Well, I want to thank you for getting me back on track with good nutrition, and for explaining why the microwave isn’t good for making or reheating broth. I appreciate your hard work and insight and look forward to the book!
Hi Wendi, thanks for your kind words 🙂
I actually released my new adrenal fatigue recipe ebook a month ago and I have been selling it as an add-on to the main book. You can get it here: http://adrenalfatiguesolution.com/the-adrenal-fatigue-recipe-book/
Wendi FYI: onion and garlic are poisonous to cats and dogs. https://www.banfield.com/pet-healthcare/additional-resources/article-library/safety-tips/garlic-and-onions-are-poisonous-to-dogs-and-cats
Fawne: love your page and recipes!
Hi Fawne,
I am about to make my first batch of bone broth and I feel sure that it will help me.
Can I make it in a pressure cooker?
Hi Fawne,
Can you cook a whole chicken then use the bones to make the bone broth?
Thank you
Absolutely! Bone broth with mostly chicken bones is actually my favorite. It doesn’t matter if there’s still a bit of meat, fat or skin on there (in fact that’s probably a good thing).
To my knowledge, chicken bones yield less of what makes a beef bone broth gelatinous. A mix might be more valuable than chicken bones solely. Also, the higher quality the bones (grass-fed, free range, pastured) the better–less contaminants, greater nutrition.
Thank you so much! Sorry for reposting question. The answer didn’t show up until after I did. ?
What do you do if after simmering for 12 hours there is not much liquid left in the pot? I had it on low the whole time and used 1 gallon of water.
That shouldn’t happen! Did you leave the top off? If so, the liquid might have evaporated. I use a slow cooker and run it for about 48 hours. I lose maybe 5% of the liquid over that time, but no more than that.
Me too! My gallon of water went down to about 1/4 of what it was! Should I add more water now? I’m almost done with the 48 hours of cooking… Please advise asap! thank you!
You can always add more water and do a second batch, although it won’t be as nutrient-dense as the first. It sounds like you possibly left the lid off? You shouldn’t lose anywhere near that amount of water to evaporation.
I have been having bone broth for about a month now but see very little results to my Sebhorrea (rash on face ) Also not eating wheat as well but still have the rash. How long do I need to stop both or will it be never.
Bone broth is a super-nutritious food, but perhaps there is some other underlying cause of your rash? Some other food or environmental allergy perhaps?
Hi do I remove the fat from the broth or just drink it like that
I usually put it into the fridge after it cools down. After a while it will separate, and you can just remove the fat with a spoon. You can keep the fat for cooking but most people discard it.
Um, isn’t the “fat” where all the gelatin is?
The thin layer of fat that forms at the top contains very little gelatin. Gelatin is a form of protein derived from collagen. It doesn’t float to the top like fat does. You can keep the fat for cooking if you wish, but scraping it off the broth will not have any noticeable effect on the amount of gelatin.
How much should I drink of the broth each day?
1-2 cups is a good amount. You can add it to lots of your recipes too 🙂
If I use 1 to 2 cups of broth in recipes a day; should I still drink more broth on that day?
It’s not going to hurt if you drink more, but if you use it in recipes then that’s great! 1-2 cups a day is enough to get the benefits.
I read you should throw out the first water…then refill. Is this correct?? Confused.
No that’s not correct at all. If you throw away the water and refill it, you are throwing away many of the nutrients that have leached from the bones.
I don’t think you have to throw the whole first pot out either. You can just skim off any impurities that float to the top upon first boil!
Can I use a pressure cooker to cut down on the cooking time, if so for how long.
I just started drinking 2cups of bone broth per day from Bonafide Provisions. I’m strictly doing it to see how it improves my cellulite. My diet and exercise regime is immaculate, However I suffer from this unsightly appearance on the back of my right leg. Hoping for the best!
Hi Anna D. Did this work for you?
I just started drinking bone broth…I warmed it up in the microwave several times…I see thats dangerous….should i be concerned? Thanks
What is the reason for straining the broth?
Hi! Can I use bones that have already been cooked? Like from a baked chicken or ribs?
Absolutely!
Can one use lamb bones?
Yes!
Do you know anything about Seolleongtang? Korean ox bone soup. I’m wondering if it is just as nutricious because they throw away for the first and 2nd water and boil it till it’s a milky white. i’ve refridgerated it and it does not become a gelatin. i’ve read that the reason is because the gelatin gets emulsified into the white broth but i’m not sure if that’s true. just wondering what you thought. thanks!!
Is it ok to drink the broth if you warmed on the stove until it’s hot? Or does it ruin it like the microwave. Are you only supposed to drink it warm?
Yes you can certainly heat it up on the stove!
I make bone broth for my dogs. I usually use chicken necks and/or backs, water, and the ACV. I then let it cool and blend it all together in the Vitamix for them. The bones grind up into, like, sand that is not portioned out into the containers – it is more like a bone milk.
so, I pour that in containers for them and some goes in fridge and some in freezer. I pour this cold over their kibble- 🙂
Can I drink this too or does it have to be just the broth?
I’ve never heard of anyone blending and eating the bones! Honestly, I can’t say if that would be good for your health or not.
Not an easy question but I have only been on the bone broth a week and have noticed my pumps last two days rather smelly. I have always had gut issues and this is the main reason for trying the broth. Should I see this as a good sign that good bacteria is winning the fight and maybe getting rid of some old rubbish? Or should I take a step back and have less than five out of seven days a week. I’m only having a small chip full (two soup ladles full).
Hi Sandra. Bone broth won’t necessarily change the composition of your gut flora, but it’s great for healing the intestinal walls and correcting any mineral deficiencies that you might have. Maybe try to drink a little less, and speak to a doctor if you are worried 🙂
Is it okay to use pork bones for the broth? We raise our pigs and had them processed at a meat packing place. I know for a fact we did not feed them anything other than veggies, some fruits, pecans, grass and grains. Would their soup bones be okay to use in place of beef or chicken bones?
What is the gelitan you all are talking about?? I need to do this. From what I read you really don’t have to drink it , you can add it to your meals?