It’s pretty rare for the hyper-aesthetic wellness gurus and the registered dietitians on my social media feeds to push the same practices, but if there’s one wellness hack everyone seems to rally behind, it’s bone broth.
For such an easy, accessible grocery list addition, bone broth has a laundry list of expert-backed health benefits. It’s made from simmering the bones of livestock or fish (often with vegetables and spices), resulting in a protein and nutrition-dense liquid that can be drank alone or used as a meal base.
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Also of note? Bone broth contains collagen-boosting gelatin, which can support skin and joint health as well as wound recovery. It’s also easy to digest and anti-inflammatory, making it super gut-friendly, and some studies suggest it can even help you sleep better.
Despite all the on-paper pros of a daily bone broth serving, it can be tricky to tell if a new ingredient in your wellness regimen is truly “working,” and frustrating when you don’t see the desired results. So, I put bone broth to the test—without any bias, agenda or specific “problem” I was relying on it to solve. I spent a week figuring out the best way to work a daily cup into my routine, and kept a close record of the changes I noticed in how I felt.
Ahead, see everything I noticed after incorporating daily bone broth into my routine.
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Related: Chicken Stock vs. Broth: What’s the Difference?
What Kind of Bone Broth Should I Get?
It’s worth noting that the type of bone broth you use (and how much you’re willing to splurge on it) might impact your experience if you want to drink it straight. I stuck with chicken bone broth for my trial: I sampled both the Epic Savory Homestyle Chicken Bone Broth and the much pricier, organic FOND Regenerative Chicken Bone Broth, which came in flavors like Turmeric & Black Pepper and Lemon & Garlic.
Epic’s broth was an easy introduction to the practice, with a familiar, blander chicken broth taste. Drinking it on its own got old quickly, but it was a seamless addition to simple soup and noodle recipes. FOND’s gourmet-feeling flavors made the broth much more enjoyable to sip on its own—but you could always use your favorite seasonings to zhush up a more basic pick.
Grace McCarty
Grace McCarty
Related: What Happens If You Drink Bone Broth Every Day
How Should I Prepare My Bone Broth?
On my first day of sipping, I tested my lazy limits by heating up my cup of bone broth in the microwave. Zapping the broth gave it a more artificial, filmy taste that I didn’t notice when I simmered it on the stovetop for the rest of the week. I found that slow heat gave it a fresher, more homemade feel that was worth the extra dish to wash.
Using a saucepan also delivered a better texture for sipping: I drank roughly half of a glass jar of broth each day, and leaving the opened jar in the fridge overnight gave the remainder a more gelatinous, less appetizing texture. A few minutes over low heat brought it back to a thin, easy-to-sip liquid.
Grace McCarty
Grace McCarty
Although I mostly drank my bone broth straight up (out of my favorite fancy tea cup, obviously), I also experimented with subbing it into meals. On a night when I really didn’t feel like making dinner, I cooked a pack of my go-to Momofuku ramen in bone broth instead of water—a super easy way to add protein without bringing in another element. The broth soaked into the noodles and thickened up the Sweet & Spicy sauce, making the whole meal much heartier and more flavorful.
Related: 8 Homemade Broth Recipes So Good You’ll Drink Them Straight
When Is the Best Time of Day to Drink Bone Broth?
To find the best way to incorporate bone broth into my daily routine, I experimented with drinking it first thing in the morning, during my afternoon slump, and right before bed. While each window had its benefits—an afternoon serving gave me a protein and energy boost without spoiling my dinner, and a comforting nighttime cup helped me wind down for sleep—I opted for mornings for the rest of the week.
I have a very sensitive stomach, and the breakfast dilemma often feels a lose-lose situation: eating too soon after I wake up either makes me nauseous or kicks my appetite into high gear (leaving me ravenous by my lunch gap), but skipping breakfast entirely can make me lethargic and light-headed. Sipping on simmered bone broth in my PJ’s while catching up with my inbox was a happy medium—and an extra cozy way to ease into the day.
Related: What Is the Bone Broth Diet Plan?
Bone Broth for Gut Health
Of all of the bone broth miracles promised by the wellness girlies on my TikTok feed, I was most interested in the potential gut health benefits. I deal with stomach aches, cramps, and bloating on almost a daily basis, and I’ve learned to be skeptical of the trending remedy du jour.
But experts assert bone broth is easy to digest: “Bone broth is easily digestible and may help to prevent or reduce inflammation in your digestive tract,” registered dietitian Victoria Whittington, RDN, previously told Parade, explaining that the gelatin in bone broth contains glutamic acid, which the body converts to glutamine. This is important because glutamine supports the intestinal wall.
Bone Broth for Hair, Skin and Nails
Beauty and wellness communities can’t stop buzzing about the skin, hair and nail growth benefits that come from boosting your collagen intake either, and experts tell Parade that bone broth may be a healthier way to consume it (compared to pills and powders).
Experts previously told Parade that regular consumption of bone broth increases amino acids glycine and proline in the body, both of which support natural collagen production.
My Experience With Bone Broth
As for how I felt after all that bone broth? Well, my morning bone broth made me just as as alert and satisfied as I might after a high-protein breakfast—but without any of the digestive difficulties.
In fact, none of my daily doses of bone broth certainly made my stomach symptoms worse—which I consider a major win when I introduce any new element to my diet. And while it wasn’t a magical fix-all, I did notice some real improvements in regularity within a few days, and less stomachaches overall throughout the week.
Grace McCarty
As for the alleged beauty benefits? My week of testing was generally breakout-free—and involved one suspiciously successful home blowout— though I can’t credit the broth regimen with any notable changes to my skin or hair just yet.
I did, however, notice that my nails looked particularly healthy. I had just removed a layer of polish when I introduced the broth, and found that they bounced back quickly and began to grow faster than usual. My natural nail tips were solid, white and strong—even after they grew past the length where they’d normally start bending and breaking. After a week, they looked so good, I just applied a sheer shimmer coat instead of my usual trim and color.
Related: Foods for Hair Growth: 14 Foods to Help Your Hair Grow Faster
So, Is Bone Broth Worth It?
While my week of sipping on bone broth may not have been completely life-changing, small improvements convinced me that it was working hard behind the scenes. Admittedly, I rarely found myself craving the broth alone (and a few cups started to give that poultry “ick” before I got to the bottom). But while I may not stay committed to sipping everyday, I’ve been convinced to always keep a few jars stocked in my pantry for when I need an easy protein boost. I would also pick the daily habit back up the next time I go through a bad digestive spell.
Although I may be ready for a little break from bone broth, I’m much less eager to give up the morning wellness ritual that came along with it. Carving out some extra time to prepare and sip on something that helps me feel calm and satisfied was completely worthwhile—nutrition benefits aside. If you’re looking for a low-lift, daily practice that might help you feel better over time (or at least remind you to slow down and take care of yourself) I’d wholeheartedly recommend a bone-broth trial week of your own.
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Sources
- “Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis.” Nutrients.
- “Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge.” Nutrients.
- “Hydrolyzed Collagen Induces an Anti-Inflammatory Response That Induces Proliferation of Skin Fibroblast and Keratinocytes.” Nutrients
- “Natural-Based Biomaterial for Skin Wound Healing (Gelatin vs. Collagen): Expert Review.” Polymers.
- “The sleep-promoting and hypothermic effects of glycine are mediated by NMDA receptors in the suprachiasmatic nucleus.” Neuropsychopharmacology.
