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Bone Broth Protein: Benefits, Side Effects & Warnings

Bone Broth Protein
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There are many nutritional supplements that help improve the immune system, enrich muscle function and boost gut health. Ordinarily, these advantages occur with a medley of supplements. However, bone broth protein powder is a one-stop supplement that offers a wide range of benefits in one powder.

Specifically, bone broth protein is a powder that works to improve the skin, boost the immune system, aid healthy digestion and even help keep the joints healthy. This supplement has been around for quite some time but has recently become more popular among health enthusiasts. Bone broth protein contains essential nutrients such as calcium, magnesium, hyaluronic acid, potassium, chondroitin, and glucosamine. It is often a favorite for people with difficulties tolerating other types of protein supplements. Bone protein is paleo-friendly since it doesn’t contain gluten, soy or dairy.

What is Bone Broth Protein?

Bone broth protein is dehydrated bone broth liquid or bone broth soup. Then the dehydrated liquid is converted into an extremely nutritious, easy-to-use powder (x). Bone broth protein denotes a concentrated, powdered form of bone broth.

Bone broth is comprised of tissue, cartilage, marrow and bone from several animals. Broth protein is flexibly made from chicken bone broth, beef bone broth, pork bone broth or even fish bone broth (x). The majority of commercial bone broth protein powders are made from the tissues and bones of chicken or beef tissue and bones from grass-fed cows. All forms of bone broth protein are devoid of egg, soy and whey protein.

The connective tissue, marrow and bones from animals contain high essential vitamin concentrations. Along with healthy nutrients, bone broth protein is rich in collagen that’s only found in the tissues themselves. Collagen-specific amino acids such as glycine and proline reside in animal bones and tissues in high concentrations, similar to those in human skeletal muscles.

Benefits of Bone Broth Protein 

Fresh bone broth is a delicious way to add essential minerals and vitamins to the diet and benefit overall health. It is easy to digest and may produce few side effects. Some additional highlights of bone broth protein powder include:

Provides Nutrients

One of the most beneficial reasons to take bone broth powder is its sheer number of nutrients (x). Animals deliver rich sources of magnesium, calcium and phosphorous. Their connective tissues are also packed with type 2 collagen and amino acids.

Bone marrow further offers a significant amount of selenium, iron, zinc, fatty acids, manganese, Vitamin A and Vitamin K (x). Several of these minerals are available in various forms, but bone broth protein powder embodies all of them. They are also much easier to digest in powdered bone broth.

Improves Sleep

According to studies, bone broth protein may be an effective, natural option to improve sleep patterns. It contains concentrated amino acids that may help promote easier sleep, such as glycine. Bone broth powder may further increase the amount of glycine in the system, which can promote deeper sleep at night and less fatigue the next day (x).

Boosts Bone and Joint Health

Over time, the cartilage in the joints starts to shrink from regular use and the natural effects of aging. When these areas thin, they put stress on the joints, which may eventually lead to permanent damage. Cooking collagen breaks it down into gelatin and distributes amino acids and proteins throughout the body. Collagen is essential for the health of the joints. According to experts, supplements with concentrated gelatin, such as bone broth, may increase collagen content in the body (x).

In addition to improving joint health, glucosamine and chondroitin may help ease osteoarthritis symptoms. Specifically, chickens have type 2 collagen in their connective tissue, which can help reduce stiffness and pain and prevent joint deterioration in osteoarthritis patients (x).

Promotes Digestive Health

Bone broth protein may ease the symptoms of leaky gut syndrome and inflammatory bowel disease. It is full of amino acids that help aid digestion, specifically glutamine. Research also attests that supplements containing glutamine, such as bone broth protein powder, can restore the intestinal barrier. Those suffering from conditions that irritate the mucosal lining may benefit from glutamine’s restorative effects (x).

Besides, bone broth soup is also easy to digest, which is helpful for those with a leaky gut. Inflammatory bowel disease reduces the number of natural amino acids in the body, so supplementing with bone broth powder is a healthy way to replace lost amino acids and improve the symptoms (x). Its anti-inflammatory amino acids may also even encourage a healthy digestive system for those who don’t suffer from a digestive condition.

Dairy-Free Protein Source

Bone broth is made completely from cow, chicken, fish and sometimes pork protein. For those who are sensitive to dairy, protein powder from broth is an excellent way to add protein to a daily diet. It is also free of soy and egg protein, so it can accommodate keto-friendly, gluten-free and paleo diets and fulfill their supplemental needs.

Enriches Skin Health

The beauty industry is abuzz with products that contain collagen and those that claim to boost collagen production (x). Collagen is a key ingredient in facial serums, moisturizers, anti-aging creams and moisturizers. It is critical for skin health, but it’s ineffective as a topical, a fact that the beauty industry often fails to mention. Collagen molecules are massive, too big for the skin to absorb them. Ingesting collagen, especially type 2 collagen from bone broth protein powder, is a more effective way to boost hair, skin and nail health. It provides nutrients without the false promises or hefty price tags of topical creams (x). Bone broth protein also yields high amounts of proline and hyaluronic acid, which allegedly slow down the skin’s aging process.

Boosts Weight Loss

One way to boost metabolism and improve weight loss results is to consume fewer calories. Bone broth is an effective way to supplement dietary calories without restricting protein intake. Most diets fail because dieters eventually succumb to hunger. However, bone broth protein delivers a low-calorie supplement with a concentrated amount of protein to keep your appetite in check (x).

Protein also reduces the amount of ghrelin in the body and increases the amount of PYY and GLP-1 hormones (x). Reducing ghrelin keeps hunger pangs at bay, while PYY and GLP-1 make you feel full and extra energized (x). Some health enthusiasts that follow the paleo or keto diet and/or engage in intermittent fasting gravitate towards bone broth protein powder to maintain vital micronutrients and regulate metabolic function.

Supports the Immune System

Bone broth powder can help the body heal by supporting the immune system and encouraging healthy digestion (x). Digestive health is closely linked to overall wellness, so much that doctors refer to the gut as the “second brain.” Bone broth protein powder is packed with essential vitamins and minerals that make sure the gut gets a strong supply of healthy bacteria, while reducing toxins and poisons. Broth protein powder also helps the body use antioxidants more effectively, banishing high concentrations of free radicals and other elements that can weaken the immune system (x).

Energizes the Body

Another fabulous benefit of supplementing with bone broth protein is the massive increase in energy. Not only may it boost physical energy, but it may also potentially increase mental clarity. Studies show that the amino acid and mineral content in bone broth powder may improve various metabolic functions (x). When antioxidants in the body operate more efficiently and nutrient transportation is more effective, they strengthen the body with more energy (x). Bone powder is rich in glutamine to rev up metabolism and provide energy in the form of nitrogen fuel (x). L-Arginine in broth protein can stimulate circulation and deter nitric oxide, while phosphorus may alleviate mental fatigue by regulating B vitamins (x, x). Glycine and phosphorus can both elevate stamina and convert glucose to energy more effectively (x).

Bone Broth Protein Benefits

Side Effects of Protein Powder

Drinking fresh bone broth or consuming bone broth protein powder is generally safe. There are some mild but common side effects such as (x, x, x, x):

Precautions & Warnings

Excess Glutamate

Glutamine has many roles in the body, including glutamine and GABA conversion (x). These two neurotransmitters are essential for stable mental health and balanced brain chemistry. GABA works to calm, while glutamate stimulates. When something interrupts this delicate balance, it can lead to several negative side effects. In most cases, excess glutamine in the brain causes the imbalance (x).

Bone broth protein contains natural glutamate, but other food or supplements in the diet may also provide natural or synthetic glutamate. A wide range of commercial food and beverages contain synthetic glutamate such as MSG (x). Consuming high quantities of synthetic and natural glutamate causes overstimulated nerve cells (x). Synthetic glutamate is also in many other processed food items, such as hydrolyzed protein, yeast extract and other synthetic flavonoids.

Added Lead

Many types of bone broth carry a risk of lead contamination (x). The amount of lead falls well under the levels that the United States Environmental Protection Agency lists as safe, but it’s important to calculate your daily intake to remain within safe levels (x). Several factors play a role  in the final lead concentrations—the type of broth, the brand and where the animals were raised.

Histamine Intolerance

Histamine is an essential neurotransmitter the body produces naturally. It helps to keep the nervous system, immune system and digestive system working correctly. It’s also one of the first lines of defense against harmful substances (x, x). When the body encounters a substance it sees as a threat, it triggers an inflammatory response during an allergic reaction, such as itching or congestion. It may also cause stomachaches or hives. In most cases, histamine is favorable, but if there’s too much in the body, it can sometimes cause a reaction (x).

The Bottom Line

Bone broth protein powder is a natural way to improve general health without synthetic additives or complicated dosing schedules. Bone broth proteins are made from animal bones and connective tissues. Even those with soy, gluten or dairy restrictions can still meet their daily protein needs.

The powder may be a great way to make sure that energy metabolism functions at an optimal level. Bone broth protein may also be effective in helping reduce leaky gut syndromes and other inflammatory intestinal diseases. People suffering from bone and joint problems such as osteoarthritis may notice their pain decrease as the collagen from the powder lubricates the joints. Granted, you can make your own bone broth at home, but who wants to dedicate six to 10 hours of the day, along with the added expense of ingredients, when you can pick up specially formulated bone broth protein powder more affordably? Although they may be effective, protein powder or other supplements are not an adequate replacement for medical advice or treatment. Always consult a doctor before adding a supplement to your diet.

By: Heather Howell

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Kevin Baronowsky


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