Bone Broth for Inflammation Benefits, Sourcing and Dosage
You know that your body is not as healthy and vibrant as it once was. Your joints are aching, your digestive system is off-kilter or you have been diagnosed with an inflammatory disease.
Chronic inflammation can lead to a range of diseases, including some that are fatal.
Bone broth can help to provide relief from these issues by offering benefits like reducing inflammation throughout the body, improving joint health and even reducing symptoms of gut related diseases like ulcerative colitis or Crohn's disease.
This article will explore 5 crucial benefits that bone broth provides for those suffering from chronic inflammatory conditions.
Before we begin, I have to mention that the single best thing you can do to fight inflammation is by trying a quality product like Bluebird Provisions instant bone broth powder.
As you'll read below, it checks all the boxes.
What is bone broth?
Bone broth is ancient beverage made by simmering animal bones and connective tissue. The goal is to create a nutrient-rich beverage that can be used in as a nutritional supplement for healing.
That being said, many people simply drink it because it tastes delicious. It is full of collagen protein, amino acids, electrolytes and minerals to improve gut health and reduce inflammation.
The best part is that you can make it from any animal. You'll find bone broth made from pork, beef, veal turkey, bison, lamb, chicken and fish.
Bone Broth Benefits for Inflammation
Bone broth benefits for inflammation include decreasing pro-inflammatory cytokines in the gut, increasing anti-inflammatory ones, reducing symptoms of osteoarthritis, helping you sleep better and providing nutrition from amino acids and bone marrow.
Let's go into more detail on each of these amazing benefits below.
1. Reduce Gut Inflammation to Promote Healing
Countless articles say this but no one says why. There is a new study that fed bone broth to ulcerative colitis (UC) patients and the results were incredible.
Those who drank bone broth daily showed reduced markers of inflammation in the intestines and colon. The researchers explained that bone broth decreased the expression of pro-inflammatory cytokines in these areas (1).
This is thanks to bioactive amino acids glutamine, glycine and proline. Bone broth is the only food that has all three in abundance. While I need to be brief in this article, you can learn way more by clicking the link below.
Learn more about bone broth for gut health in my guide.
2. Digestive System Anti-Inflammatory Minerals
The same amino acids I mentioned above that decrease the expression of inflammatory cytokines do something else in the gut that is fascinating.
At the same time, they also increase the expression of anti-inflammatory cytokines. In layman's terms they kickstart the anti-inflammatory process through your GI tract and colon to heal the damaged cells that line this whole area.
Arginine in particular may be beneficial for fighting chronic inflammation, along with histamine, glutamine and glycine.
But they don't get 100% of the credit. Researchers think that minerals and electrolytes also assist in the process. Calcium, potassium and magnesium are shown to help with the anti inflammatory benefits.
3. Osteoarthritis and Joint Pain Improvements
Osteoarthritis is marked by a decrease in collagen levels in our joints, which leads to poor joint movement and quality.
Properly made bone broth is high in collagen (8-10 g per serving), which has been shown to reduce knee pain and improve joint health.
The research mention that you need 10-15 g per day for 2 months or so in order to see the results. You will not get this much from most bone broth's you find in stores.
It needs to have at least 8 g protein per 1 cup serving. Or else you are wasting you time and money.
But we are not just looking at collagen alone, bone broth is also full of glucosamine and chondroitin sulfate. These are two of the most potent joint healing compounds we have.
They are commonly prescribed for those dealing with joint pain as they decrease inflammation and help build up worn out joints by hydrating them.
Aim for 1-2 cups per day for best results.
4. Respiratory, Asthma and Immune System Health Benefits
We suffer from asthma or other respiratory issues because our mucus is too thick. Chronic inflammation from oxidative stress leads to this thick mucus, which is what limits breathing and causes asthma attacks.
One thing that protects us against lung conditions is an antioxidant called glutathione. It helps to keep our mucus thin and fluid.
Glycine is needed to produce enough glutathione in our bodies. Without it, we don't make enough to keep our mucus thin and we are susceptible to the dangerous effects of oxidative stress (2).
Long-term this is how asthma, cancer or other respiratory diseases develop. The reason I bring this up is because you can get up to 3 g of glycine per cup of bone broth. This is enough to get you started on making more glutathione.
By regulating the inflammatory response, we regulate our immune system to feel better.
Looking for the best one? Read my review of the 6 BEST bone broth products from this year.
5. Potential to Improve Sleep and Brain Function
Bone broth may help improve sleep by providing glycine, a potent inhibitory neurotransmitter that helps us relax, unwind and get into deep phases of sleep.
So what is really going on with this one?
Studies show that taking glycine before bed improves the quality and duration of your sleep (3). But it doesn't simply knock you out like sleep drugs from 'big pharma.'
It relaxes your central nervous system, activating the 'rest and digest' parasymptahticIt helps activate your 'rest and digest' parasympathetic nervous system, allowing you to get real, restorative sleep.
Researchers have also found that is gradually lowers your body temperature and relaxes your muscles, allowing you to get into stages 3 and 4 of sleep.
Finally, it boosts serotonin and GABA, two mood boosting neurotransmitters. This safe amino acid is found in bone broth and gelatinous meats. It is difficult to get otherwise.
I sound like a broken record, but you really need a high protein product to get the 3g per serving needed for any benefits. Bluebird Provisions is one of the only ones with enough protein.
What are the side effects of bone broth?
There are a few side effects and concerns you should know about regarding bone broth.
- Histamine Intolerance: A small percentage of the population with histamine intolerance may have allergic reactions to drinking it. These could be headaches, nausea or brain fog. In this case, you should not drink it.
- Some brands use high allergen fillers like yeast extract, natural flavors, spices and artificial sweeteners. These mess with your gut health hand can lead to dangerous side effects if you are allergic. Be sure to read your ingredient lists.
- Glutamate Sensitivity: It contains glutamic acid, a natural amino acid that some people are sensitive to. These reactions will be similar to histamine.
- Fraudulent Products: Many of the big brands out here take shortcuts and are not giving you a real bone broth experience. These use concentrates, nasty additives that are bad for your health.
You can drink as much bone broth as you like for gut health. Be logical and do not overdo it. Start with one cup per day and gradually increase from there.
How to Use Bone Broths to Fight Inflammation
The best way to use bone broths as a preventive measure for inflammation is by including them in your daily routine at the right time.
I stress the timing because it works better for you when taken at specific times with the right dosage.
As you can see from the image below, timing matter. Here are some simple rules to guide your usage.
- For gut health, drink it first thing in the morning and before your meals.
- For sleep, drink one large mug about one hour before you go to bed.
- For joint pain, drink 1 cup along with 50 mg vitamin C one hour before you do something active that will load the painful joints. This can be rehab exercises, walking, gardening, etc. The activity helps shuttle collagen into your joints when you need it most.
- For respiratory health, drink 1-2 cups per day, anytime.
- For blood sugar control, drink 1 cup before any carb heavy meals to stabilize your blood sugar.
In terms of dosage, don't worry too much about it. Follow the recommendations based on the graphic above for the first 5 days or so.
If you are tolerating it well and feel better, you can increase how much you are drinking. Many people drink one cup with every meal, or simply 2 cups per day.
Find whatever fits your routine and stick with that. For me it involves putting one scoop of powder in my morning oatmeal before my run. Then in the afternoon / evening, I will often have another small cup.
Drinking Bone Broth Tips
There are countless ways to make it taste delicious. The basic idea is that you can add a bit of acid, fat or spices... or a combination of all three to make a satisfying beverage.
I'll often just squeeze some lemon juice and add some salt to mine. Other people prefer roasted garlic, turmeric, coconut oil or even ghee and butter.
For the best advice, read my article on how to make bone broth taste better.
Best Anti Inflammatory Bone Broth
So you're sold on trying it, now you need a recommendation? As I mentioned above, there are a lot of fake brands out there using truly harmful ingredients.
Other products are too low in protein to give you any benefits. Finally, some have protein but are absolute sodium bombs. These do more harm then good for risky populations.
The one with the highest protein and lowest sodium is the chicken bone broth powder from Bluebird Provisions. You can find it on their website or on Amazon Prime in the USA / Canada.
You need one with at least 10 g protein per cup and less than 160 mg sodium. Bluebird is the only one I've seen that meets this criteria, has no fillers and is sourced from the USA.
Beef vs Chicken Bone Broth
Now we come to the age old question, chicken or beef. Well, chicken gives you a more relatable taste that most people find delicious.
Beef, on the other hand is an acquired taste for some, while others strongly prefer it.
In terms of which is superior, we are splitting hairs. The first thing you need to do is drink it daily before you concern yourself with which one is better for your health.
I typically recommend chicken first, because most people love the taste. A good one will take like a chicken soup you drank as a child.
If you're struggling with an inflammation related issue, bone broth is a natural remedy worth trying. Bluebird Provisions is made with high quality ingredients, has the most anti-inflammatory amino acids and a delicious flavor.
You can find it online or on Amazon. Give it a try today and see for yourself how bone broth can help reduce inflammation and improve your overall health!
Unfortunately we cannot ship to the EU at the moment. I wish we could :(
Can you advise if you ship to the EU? I am looking for a product , possible powder form to assist for a Teenager with IBD.
So glad you found my bone broth! I’m happy to hear it is working for you. I do exactly what you do now. Just one cup of coffee (down from three) and one cup of broth. Works great for me as well.
Thank you guys for all you do to get the broth out to all of us
Good morning Mr. Connor, I’ve been trying out your chicken broth powder now like going on about 6 weeks and loving the taste in the mornings I use to drink 2 cups of coffee every morning but now I drink 1 cup of coffee and I drink 1 cup of chicken broth now I’m feeling so much better all over my joints are not hurting as much I’m getting better sleep and I wake up excited about doing my yoga and my meditation more than ever before thank you for letting people like us out here knowing about your broth I love the taste of it wanted to share with others please give this a try if anything you will feel much better I recommend everything about it or I should say the chicken broth getting ready to plan on trying the beef broth very soon :)