Bone broth: soothing sip or slippery sell?
Bone broth is essentially posh stock (ducks as shots fired overhead from food connoisseurs). OK - they’re not exactly the same… but if you need the difference, Google has your back.
When I think of broth, I think Bovril. A thick, salty paste scooped into a mug. A vital heat source for frozen fingers on the football terrace. It never promised glowing skin or a “healed gut”. It was just… warming.
But bone broth? That’s a whole other vibe.
Along with claims to reduce inflammation, improve joint health, boost sleep and make your skin glow, bone broth has become a sophisticated commodity
…with premium PR and a price tag to match.
Yes: prolonged simmering of animal bones releases collagen in the form of gelatin, along with some vitamins and minerals. You can make it yourself (if you have a spare 24 hours and a high tolerance for bubbling pots), or you can choose from a wide range of ready-made versions. Just know that the protein and nutrient content varies wildly, and shop-bought varieties can be high in salt.
Here’s the biggie: There’s little high-quality research showing bone broth has unique benefits beyond being a warming, savoury drink with a bit of protein. The nicest conclusion researchers can offer so far is: “It’s like soup.” And soup is lovely! But not a medical treatment.
So if you love it, sip away. Comfort counts and a mild protein bonus never hurts.
If you hate it (or even the idea of it), don’t force it. Your body won’t revolt without it.
Pause Before You Pour: Bone Broth Claims vs Evidence
Joints & cartilage 🦴 “It rebuilds your joints…” → Collagen is broken down into amino acids during digestion — your body decides where to use them. (See my collagen blog for more.)
Hair, skin & nails 💅 “It strengthens hair and skin!” → No clear evidence for improved elasticity or hair growth. Any benefit likely comes from overall protein intake and good nutrition.
Gut health 🧘♀️ “It heals your gut lining!” → No proof that bone broth repairs the gut. It may feel soothing because it’s warm and easy to digest — not because it’s medicinal.
Inflammation 😌 “It calms inflammation!” → Soup feels comforting. But there’s no unique anti-inflammatory effect here.
Protein power 💪 “It’s a protein powerhouse!” → Often just 2–10 g per cup… not your main protein source.
Detoxing 🌿 “It detoxes the body!” → Your liver and kidneys already do an excellent job. Bone broth just keeps you hydrated while they get on with it.
Where bone broth can help ✔️
Hydration and warmth (especially when appetite is low)
A gentle protein top-up
A low-capacity meal support option
Comfort is nourishment too.
If you’d like support finding what actually works for your body, budget and capacity without diet culture breathing down your neck - book a 1:1 with me.
We’ll build something that feels doable, comforting and completely you.
Mel x