Bone broth – the latest TikTok health trend that has over 150 million views
TikTok is full of health and wellness hacks, products, and trends, and one of the biggest is our current obsession with bone broth. Bone broth is a clear beverage made from animal bones — broth, essentially — and is popping up in health food stores, supermarkets, and market stalls in cartons, bottles, and cans as companies try to get on board with the latest wellness trend.
The hashtag has more than 155 million views on the video sharing platform and it’s still growing – as people follow their drinking progress. And with the likes of Gwyneth Paltrow and Kylie Jenner clamoring for the supposed benefits, it’s no surprise that young audiences are winging it.
So how exactly is it made?
“Bone broth is a liquid made by simmering animal bones and connective tissues, typically beef, chicken or fish, with vegetables, herbs and spices for an extended period of time,” says Sarah Coe, nutritionist at the British Nutrition Foundation (nutrition.org. UK). “It can be used as a base for soups, sauces, stews and risottos, but is also sometimes consumed as a drink.”
TikTok users claim it does a whole host of things, from glowing skin and promoting gut health to stopping bloating and even weight loss.
So what do experts say?
“Bone broth has been hailed as a panacea and may have become more popular as interest in more ancient and traditional diets grew,” says Coe. “But despite bone broth’s popularity, there is very little scientific research addressing its potential health benefits.”
However, she adds, “Bone broth may contain some protein, vitamins, minerals, and amino acids that are released from bones and tissues during cooking.”
While Sarah Watkins, Nutritionist and Chief Science Officer at Field Doctor (fielddoctor.co.uk), says there may be some truth to the claim that it’s good for the skin. “It’s thought to be anti-aging — bone broth contains collagen, a structural protein found in bones, skin and cartilage. Clinical studies have shown that collagen supplementation can improve elasticity, hydration and the appearance of wrinkles in human skin.
“The collagen in bone broth may also help protect bones and joints from age-related damage.”
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She adds: “Some research suggests that the amino acid glycine in bone broth may improve sleep. Glycine is thought to promote relaxation and allow people to get deeper, more restful sleep, but more research is needed before I would advise you to eat bone broth routinely.”
But the research on this is mixed, and Coe believes that “consuming collagen in food does not lead to an increase in collagen in the body.”
Can it really do any harm?
“There is a risk that bone broth is also low in nutritional value. So if you want to try bone broth, add more vegetables and grains to the broth for a more balanced meal,” says Watkins. “Contrary to what some people may think, there is also insufficient evidence to support the health benefits of bone broth for digestive health.
“Please also be aware of the high salt levels as this can be a problem, as well as other additives that are not good for your gut microbiome.”
Even more alarmingly, Coe says, “Some research suggests that drinking large amounts of bone broth may be a cause for concern due to the high concentrations of lead in these broths. Because animal bones can store heavy metals like lead, which can then be released during cooking.”
Small amounts shouldn’t hurt though.
Shall we drink it?
In short, if you want. But remember, it’s not a magic potion for gut health, anti-aging, and weight loss.
“Although bone broth is thought to contain some incredibly beneficial nutrients that directly benefit your health — which explains why it’s so popular — it’s also important to note that research on bone broth benefits is very limited,” says Watkins.
“Rather than shelling out money for bone broth every day, I would recommend a healthy homemade soup full of different types of plants, whole grains and legumes – which are backed by a good body of evidence and support both good health and a diverse gut microbiome. “