Bone Broth Made Simple

A South American proverb says, “Good broth will resurrect the dead.” 

Literally speaking, that might be a bit of a stretch. 

But figuratively? Maybe. 

Bone broth is quite healing for the gut, soothing and supportive of the all-important lining. Bone broth seals and heals.

That is due to its many beneficial components…

Collagen is the main component of connective tissues like:

• Cartilage

• Ligaments

• Tendons

• Bone

• Skin

The name collagen comes from the Greek “kólla,” meaning “glue,” and the suffix “-gen”, which means “producing”.

In a 2014 randomized controlled trial, collagen consumption significantly improved skin elasticity and tended to improve skin moisture content.(1) 

One study in mice found that supplementing the diet with gelatin (the result of cooking collagen) was even able to protect against UV-induced skin damage.(2)

Collagen may also benefit the joints. Researchers found that athletes experienced less joint pain after taking collagen supplements.(3)

Simmering collagen creates gelatin. This causes the breakdown of long collagen proteins into smaller protein peptides. Gelatin is the reason your bone broth “gels” when cool, like the consistency of jell-o. Lack of gelling indicates a too dilute or undercooked broth.

In a mouse model, gelatin supplementation reduced the severity of colitis by strengthening the mucus layer and altering gut bacteria composition. (4)

Glycine is a primary amino acid of collagen. Glycine plays a role in blood sugar regulation. It may counteract some of the negative effects of dietary fructose consumption.(5) 

Glycine has also been shown to reduce the size of heart attacks.(6) 

People who eat lots of meat need adequate glycine to balance the methionine from animal protein. You’ll get that from bone broth.

Adequate glycine is important to promote sufficient methylation, especially for those with MTHFR. It also helps with inflammation, sleep, exercise capacity, skin, bones, and tissue repair.

Glutamine is another important amino acid found in bone broth. It is one of the few amino acids that can cross the blood–brain barrier.  Immune cells and cells lining the gut use glutamine for energy. 

Inside the bone is the bone marrow. Red bone marrow is where new immune cells and red blood cells are manufactured. Yellow marrow consists of healthy fats.

Bone broth provides all the raw material for building healthy bones, including calcium, phosphorus, amino acids, and more. Osteoporosis is associated with reduced levels of collagen and calcium in the bones.(7,8) 

Consuming bone broth is an effective way to heal your gut. A healthy colon contains:

1. a single, tight layer of epithelial cells
2. a thick mucus layer
3. a diverse collection of microbes.

Either “bad” bugs, or insufficient “good” bugs, and a thinning of the mucus layer can quickly compromise the integrity of the tight cell junctions and cause a leaky gut.

Gelatin absorbs water and helps maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. Gelatin and glycine have also been shown to reduce inflammation.(9) 

Glycine has been shown to protect against gastric ulcers as well.(10) Glutamine also helps maintain the integrity of the gut mucosa and intestinal barrier. 

Cooking bones for many hours, with a splash of ACV (apple cider vinegar) will bring out a variety of minerals, including calcium, magnesium, copper, iron, manganese, and zinc. 

This wonderful golden broth is packed with collagen/gelatin, glycine, and glutamine. A power boost for your gut and your health.

How to make bone broth:

1. Place the carcass of a chicken or turkey—preferably organic and pastured—or the cartilaginous bones like ankle, shoulder, and other joints from a grass-fed, grass-finished cow into a large pot or crock-pot.
2. Just cover with water. You can pull carcass apart to better fit.
3. Add a tablespoon apple cider vinegar and a teaspoon salt.
4. Bring to a boil, reduce to simmer, and cook for 8-24 hours. May add water if level drops below bones.
5. Strain well, season to taste with salt, pepper, herbs, spices.
6. Enjoy one half to one cup per day, warm. Or use as soup stock, to cook rice, or added to any dish.
7. Will keep refrigerated about a week.

Making your own bone broth is simple, fun and rewarding. 

You can get the benefits of bone broth when you don’t have homemade by:

1. Buying bone broth. Kettle and Fire is a highly reputable brand.

2. Using products that contain bone broth. I use Designs for Health PurePaleo vanilla bone broth protein powder.

3. Supplementing with bone broth or collagen.

It is always best to get nutrients by eating them in their natural form. Supplementing is a distant second.

Work with me to learn more about supporting your health naturally!

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Sources:

1) Oral supplementation of specific collagen peptides has beneficial effects on human skin physiology: a double-blind, placebo-controlled study. Proksch, E. et al. Skin Pharmacol Physiol. 2014;27(1):47-55.

2) The effect of pacific cod (Gadus macrocephalus) skin gelatin polypeptides on UV radiation-induced skin photoaging in ICR mice. Hou, H. et al. Food Chemistry. Vol 115, issue 3, 1 August 2009, Pages 945-950.

3) 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Clark, K.et al. Curr Med Res Opin. 2008 May;24(5):1485-96. 

4) Gelatin tannate ameliorates acute colitis in mice by reinforcing mucus layer and modulating gut microbiota composition: Emerging role for ‘gut barrier protectors’ in IBD? Scaldaferri, F. et al. United European Gastroenterol J. 2014 Apr; 2(2): 113–122. 

5) The cardiometabolic benefits of glycine: Is glycine an ‘antidote’ to dietary fructose? Mark F McCarty, James J DiNicolantonio. BMJ. Editorial. 2014.

6) Marked reduction in myocardial infarct size due to prolonged infusion of an antioxidant during reperfusion. Horwitz, L et al. Circulation.1994 Apr;89(4):1792-801. 

7) Reduced concentration of collagen reducible cross links in human trabecular bone with respect to age and osteoporosis. Oxlund, H. et al. Bone. Volume 19, Issue 5, November 1996, Pages 479-484

8) Experimental evidence for the effects of calcium and vitamin D on bone: a review. Morris, H. et al. Nutrients. 2010 Sep;2(9):1026-35. 

9) Gelatin tannate reduces the proinflammatory effects of lipopolysaccharide in human intestinal epithelial cells. Frasca, G et al. Clin Exp Gastroenterol. 2012; 5: 61–67. 

10) Studies on the antisecretory, gastric anti-ulcer and cytoprotective properties of glycine. Tariq, M.; AlMautaery, AR. Research Communications in Molecular Pathology and Pharmacology, 31 Jul 1997, 97(2):185-198