Bone broth is a superfood with ancient origins. It’s no coincidence that people throughout the ages have cooked meat bones in stews. The modern health trend of making your own bone broth or bone marrow broth is nothing new or mysterious either – it’s simply a rediscovery of ancient wisdom. Here are the top 10 health reasons to slow cook bone broth for nutrition and collagen.

It’s in the bones and marrow that superfoods hide. This is where we find collagen – a nutrient that is essential for strong bones and joints, a healthy stomach, better eyesight, beautiful hair and a youthful complexion.

• This blog post was the most read article on my old website ehdin.com in 2020-2024! I wrote it back in 2019, and I still drink bone broth regularly – because it’s nutritious, filling, restorative and soothing. Collagen has become a hot topic in health and beauty in recent years, and is now also available in dried powder from various sources. But nothing beats the original: a nutritious, home-cooked bone broth.

Why has bone broth become so popular?

Nowadays, you often hear health enthusiasts speak highly of the healing effects of bone broth. A cup a day is said to be able to:

• Strengthening joints and bones
• Calm your stomach and improve digestion
• Supporting eye health
• Give your skin more radiance
• Improve sleep quality

Its popularity is due to the fact that the broth contains a powerful combination of nutrients: vitamins, minerals, antioxidants, anti-inflammatory substances – and above all, collagen. It’s a kind of natural superfood that the body really understands and absorbs.

What has been lost in our modern diet? The problem today is that we eat too much pure muscle meat – and too little of what our ancestors regularly consumed: boiled stews with bones, skin and other animal parts. That diet was rich in collagen and natural fats, something modern humans often miss out on. Further down you will find links to more information on the health benefits of collagen.

“After a little more than two weeks, my eyesight has improved significantly, I sleep deeper and more peacefully than I have in a very long time, the skin on my face looks better and my hair has become shinier.”
– Sanna Ehdin, immunologist, lecturer and author

Collagen – for strength, beauty and health

Collagen is one of the body’s most important proteins – the one that literally holds us together. We produce collagen naturally, but its production decreases with age. You can tell by the fact that:

• Cartilage, joints and tendons become weaker
• Skin loses elasticity and gets more lines and wrinkles
• We are becoming more susceptible to diseases

Collagen nourishes skin, hair and joints, but it also strengthens the intestinal mucosa – which in turn supports a stronger immune system.

We need to replenish collagen! For the body to stay strong and healthy, it needs a stable internal structure.
And that requires an adequate intake of collagen – preferably from natural sources in food.

Bone marrow broth is one of the best ways to get collagen.
Making your own bone broth at home is more nutritious, tastier and cheaper than buying it ready-made. Plus, you can choose bones from grass-fed and organically raised animals, which provides higher quality nutrition and is better for the environment.

” I have tried many ready-made broths – but I prefer to make my own. It tastes better and I know exactly what it contains.”

Homemade is best – both for taste and nutrition. Ready-made broth can vary greatly in both taste and nutritional value. Transportation, cold chain and storage time mean that much of the delicate nutrition can be lost. Making your own bone broth is simple nutritional medicine – and not very difficult at all.

I often make a large pot of bone broth and freeze it. Then I drink 3-5 deciliters of homemade bone broth a day for a month. I have continued to drink a cup a day from time to time, because it is so good and restorative! When I started with it several years ago, I answered in an interview on Kurera:

– After a little more than two weeks, my eyesight has improved significantly, I sleep more deeply and peacefully than I have in a very long time, the skin on my face looks finer and my hair has become shinier. I feel more inner strength and the broth is filling – I can stand for many hours on just one cup. I can’t wait for the next one because it’s so good!(Further down in the post you will find my tried and tested recipe.)

10 important health reasons to eat bone broth

1. Fights infections and speeds up recovery from illness.
2. Is anti-inflammatory. Contains high levels of the anti-inflammatory amino acids glycine and proline.
3. Heals a leaky or stressed gut. Gelatin protects and heals the lining of the gastrointestinal tract, and supports digestion and absorption of nutrients.
4. Promotes bone growth and repair.
5. Reduces joint pain and inflammation. Glucosamine can stimulate the growth of new collagen, repair damaged joints and reduce pain and inflammation in the body.
6. For healthier and more beautiful hair, skin and nails. Collagen and gelatine support hair growth, skin rejuvenation and keep nails strong.
7. Promotes sleep, improves mood and calms the mind. The amino acid glycine can have a very calming effect.
8. Promotes the growth of new blood vessels from existing ones.
9. Improves heart and salivary functions after a heart attack or radiation (IR).
10. Is satiating. Due to its high nutritional content, it reduces hunger and cravings.

Want to buy ready-made? Buy collagen powder and bone broth powder here at Dense Nutrition NOTE with code sanna15 you get 15% discount!

Recipe: Slow-cooked bone broth – nourishing for body & soul

Cooking bone broth is easy, but it requires time and patience. Long and gentle cooking over low heat allows collagen, gelatin, minerals and other nutrients to be released into the broth – and best preserved.

Tip: For extra collagen – make sure to get a joint or knuckle among the bones, where there is the largest amount! You can buy marrow bones at a nearby farm, or at some grocery stores – often in the freezer section.

Ingredients for about 3 liters of broth

• 1.5-2 kg marrow bones and knuckle bones (KRAV-labeled, grass-fed or wild)
  Alternative: a whole organic chicken
• (Optional): 1 kg of meaty bones – e.g. short ribs (not with chicken)
• 1 dl apple cider vinegar (raw, unpasteurized) or freshly squeezed lemon juice
• 4 liters of filtered water (preferably activated carbon filtered, e.g. Brita jug)
• 3 stalks of celery, halved
• 3 carrots, cut into pieces
• 3 yellow onions, cut into pieces
• 2 tbsp ghee or butter
• Sea salt 2-3 tsp, to taste
• Spices: e.g. rosemary, thyme or basil
• 1 handful of fresh parsley – added at the end

‍ This is how you do it:

1. Place the cut bone pieces in a large pot (stainless steel or ceramic).
   Cover with water, add salt and vinegar or lemon juice.
   Let stand for 1 hour to help the minerals start to release (can be skipped if time is short).
2. Bring to the boil and skim off what collects on the surface.
3. Add vegetables, spices and ghee.
   Then simmer on low heat for at least 8-10 hours, preferably longer (overnight).
4. Top up with water if necessary, so that your legs are covered at all times.
5. When the bones start to become porous – scrape out the marrow with a spoon for extra nourishment.
   If the bones are split from the start, the marrow will be released more quickly.
6. Add the parsley for the last 10 minutes.
7. Let the broth cool slightly, remove the bones and strain if you want it clear.

Tips & storage

• Drink as is – or use in soups and stews.
  Want a complete meal? Add meat (or fish) in the last 5-10 minutes.
• When it cools, the broth becomes jelly-like – a sign of high collagen content!
• Too much fat? Let cool in the fridge and break off some of the fat and put in glass jar. Perfect to fry in later!
• Sustainability:
  • In the refrigerator: 3-5 days
  • In the freezer: up to 6 months
    Histamine can form if stored in the fridge for too long – it is best to freeze in portions:
    → Make ice cubes or small bags that you can easily take out and mix with hot water.

More info:

• Collagen – skin’s best friend– by dermatologist and researcher Susanna Hartmann-Petersen
• Want to buy ready-made? Buy collagen powder and bone broth powder here at Dense Nutrition NOTE with code sanna15 you get 15% discount!
• Article: What is collagen and what are its functions in your body?
• article: How to stimulate your skin’s own collagen production
• Cajsa Warg in Stokholm has organic and grass-fed marrow bones