Bone Broth and Collagen

Bone broth does contain collagen and bone marrow but the claim that consuming these will directly benefit human bones and joints is unfounded. When humans consume collagen, it will be broken down to individual amino acids, minerals, etc. These amino acids and minerals may then act like any amino acid or mineral consumed, but there is no evidence of an advantage to consuming amino acids and minerals from bone broth as opposed to other foods. William Percy, an associate professor at the University of South Dakota’s Sanford School of Medicine, states, “Since we don’t absorb collagen whole, the idea that eating collagen somehow promotes bone growth is just wishful thinking. The idea that because bone broth or stock contains collagen it somehow translates to collagen in the human body is nonsensical.” Dr. Kantha Shelke food scientist and spokesperson for the Institute of Food Technologists, and a principal with the food science and research firm Corvus Blue LLC says, “Eating a diet rich in leafy green vegetables is ideal. Plants offer richer sources in collagen building blocks and, in addition, provide nutrients not found in sufficient quantities in meats or broth.” [1]

Commercial and laboratory-prepared samples, made with standardized and variable protocols, were analyzed for key amino acids (glycine, lysine, proline, leucine, hydroxyproline, and hydroxylysine). The main finding of this study was that amino acid concentrations in bone broth made to a standardized recipe were significantly lower for all of these than those provided by a potentially therapeutic dose (20 g) of collagen supplements.[2]

In 2018, U.S. consumers were expected to spend $122 million on collagen products. That’s up 30% from the year before, according to market research firm Nutrition Business Journal.

Collagen — a protein that binds tissue, is often called the body’s scaffolding. As a protein source alone, collagen is a good one, packing in more protein per calorie than other sources while containing less sodium and sugar. One recent study of 53 elderly men with sarcopenia, a loss of muscle caused by aging, found that those who took 15 grams of collagen daily, in addition to lifting weights three times per week for 3 months, gained significantly more muscle and lost more fat than those who only lifted weights.

Another study of 89 long-term care residents with pressure ulcers found that those who took collagen supplements three times daily for 8 weeks saw their wounds heal twice as fast.

If you are interested in trying collagen, doctors agree that it’s important to choose wisely. Look for companies that get their bones and tissues from cage-free, free-range, and antibiotic-free sources. Look for a trusted brand with a third-party label, like NSF or USP. And steer clear of fancy mixtures that combine collagen with probiotics, fiber, or other additives, which could interact with the collagen and change how well it works. [3]

Bottom Line – If you’re looking to reap benefits from collagen, don’t fool yourself thinking you’ll get them from consuming bone broth. Instead, eat green leafy vegetables and/or use a collagen supplement.