It’s no secret that I love bone broth. Loaded with nutrients and other beneficial compounds including collagen and gelatin, bone broth was made and consumed by our hunger-gather ancestors. 

So how is bone broth made anyway? The bones, and otherwise inedible parts from an animal, are slow simmered for long periods of time (often at least 12 hours) creating a broth that is rich in amino acids including glycine, glutamine, arginine, proline, and hydroxyproline which confer numerous health benefits - more on that below! If you aren’t sipping on bone broth already, I hope this article inspires you to!

Bone broth is rich in protein and minerals while remaining low calorie. I love sipping on bone broth first thing in the morning for these reasons. As I mentioned above, bone broth is also filled with collagen and gelatin supporting everything from your joints to your bones, as well as gut health. Research demonstrates that supplementing with hydrolyzed collagen is great for skin health, supporting both skin elasticity and hydration. In addition to these health benefits, the amino acid profile of bone broth is really where it’s at. I want to highlight two of these superstars: glycine and glutamine. Bone broth is one of top sources of these two amino acids and you’ll learn in a minute why they’re so important. 

Glycine

Although glycine is considered a “conditionally essential” amino acid, meaning it’s only considered “essential” under certain circumstances, it’s an important amino acid that’s been shown to have numerous benefits. One study demonstrated that individuals who consumed 3 grams of glycine prior to bed experienced better sleep, reduced daytime sleepiness, and improved performance in memory recognition tasks. In addition to improving sleep, glycine has beneficial effects on the mitochondria through its role in heme biosynthesis. Glycine is also involved in glutathione (aka the body’s “master” antioxidant) production thereby impacting oxidative stress, in addition to its other roles in methylation, detoxification, and metabolic health. Glycine deficiency has been observed in metabolic diseases including obesity. These are just a few of the reasons glycine is so important. If you want to increase the amount of glycine consumed in your diet, sipping on bone broth is a great option. 

Glutamine 

Bone broth is also rich in the amino acid glutamine which serves as fuel for our gut cells (i.e. enterocytes). Glutamine supports a healthy intestinal barrier and may help heal leaky gut. In situations such as critical illness and intense exercise in the heat when intestinal hyperpermeability is induced, glutamine supplementation has been shown to be beneficial. Overall, glutamine is essential for a healthy gut lining and supports intestinal integrity. A healthy gut means less inflammation, better absorption of nutrients, more energy, and happier hormones. Given that bone broth is rich in glutamine, you can consider sipping on bone broth as a face lift for your gut! 

3 Reasons Why You Should Drink Bone Broth 

If you aren’t sipping on bone broth regularly, here’s three reasons why you should consider it! 

1. Gut health - bone broth is rich in glutamine, an amino acid that fuels enterocytes and supports the intestinal lining. Intestinal hyperpermeability or “leaky gut” occurs when the tight junctions of the gut lining begin to loosen and separate, wearing down the protective intestinal barrier and allowing larger particles that otherwise shouldn’t leave the gut, escape. This can result in systemic inflammation and chronic disease. Think of a leaky gut this way: your gut acts as a barrier, kind of like how a screened in porch acts as a barrier between you and the outside world. The screen is supposed to keep foreign invaders like mosquitoes and other bugs out, but if you somehow get a hole in your screen you no longer have protection from these invaders. Numerous factors can cause leaky gut including stress, poor diet, low stomach acid, infections, and nutrient deficiencies. That’s why it’s important we consume amino acids such as glutamine through our diet to help support gut barrier function. Bone broth is an amazing option to get glutamine in your diet and help heal the intestinal lining!

2. Hormone health - bone broth is also a great source of glycine. As discussed above, glycine is involved in glutathione synthesis, detoxification, and methylation - all of which are important for hormone health. We need our detox pathways to be working well to metabolize and excrete hormones. Things like oxidative stress and poor methylation can contribute to hormone imbalances as well. Sipping on bone broth is a great way to support hormone health as well as the gut (which is also key for healthy hormones). 

3. Immune health - given that early 80% of our immune system is in our gut, a healthy gastrointestinal tract is essential for immune health. Dysbiosis and leaky gut can negatively impact our immune system and drive immune imbalances in the body. By supporting a healthy gut lining, bone broth is in turn benefiting the immune system!    

Bone broth is also rich in minerals like sodium, potassium, and magnesium which are essential for energy production and cellular function. Factors such as stress, inflammation, and infections can deplete minerals. Including ample mineral-rich foods in your diet is a great way to support overall health. 

Practicing a snout to tail approach and making your own bone broth is a sustainable way to enhance the nutrient density of your diet. Don’t have time to make your own bone broth? I recommend purchasing a good quality bone broth such as FOND. FOND bone broth is slow simmered for 18+ hours providing a rich gelatinous broth. Plus they source from pasture-raised and grass-fed animals while incorporating organic botanicals to offer synergistic nutrient support! My absolute favorite is “Liquid Light” which contains turmeric, black pepper, and thyme. FOND bone broth is a delicious, warming drink to sip on especially during the colder months. Use code MadelineGibbsRD to save on your first order! 

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