How much collagen is in bone broth

How collagen is extracted from bones to make bone broth.

Collagen is a structural protein that makes up a large percentage of the protein in bones. To extract collagen from bones for bone broth, bones are simmered in water for an extended period of time, usually 12-24 hours. This long simmering time allows the collagen to be released from the bone into the water.

The process works like this:

Bones contain collagen fibers wrapped around hydroxyapatite crystals. Hydroxyapatite gives bones their hardness and rigidity.
When bones are simmered in water, the hydroxyapatite crystals start to dissolve. As the crystals dissolve, the collagen fibers are exposed and released into the water.
The heat from simmering also helps to break down the long collagen fibers into smaller pieces, making the collagen more soluble in water.
Over time, more and more collagen is extracted from the bones into the water, increasing the collagen content and nutrient density of the bone broth.
Bones from collagen-rich sources like chicken feet, beef knuckles, and fish bones are commonly used to make bone broth. Using a variety of bones maximizes the collagen content.
Acids like vinegar or lemon juice can be added to the bone broth to help break down bones and release even more collagen into the broth.

So in summary, bone broth’s high collagen content comes from slowly simmering bones in water over a long period of time. This allows collagen fibers to be extracted and dissolved into the water.

The collagen content of bone broth compared to other foods

Bone broth is exceptionally high in collagen compared to most other foods. For example:

Beef bone broth can contain 5-10 grams of collagen per serving.
Chicken bone broth has around 6-7 grams of collagen per cup.
Fish bone broth can have 8-12 grams of collagen per serving.

In comparison, other collagen-containing foods are much lower:

Chicken breast contains less than 1 gram of collagen per serving.
Beef steak has around 2 grams of collagen per 3 ounces.
Salmon fillet has under 1 gram of collagen per serving.

So you would need to eat large amounts of muscle meats or fish to get the same collagen content as in one cup of bone broth. This makes bone broth an incredibly rich source of easy-to-absorb collagen.

Drinking bone broth is an effective way to get a concentrated dose of collagen in your diet. Even small amounts of daily bone broth intake can help support joint, skin, gut, and bone health.

Health benefits associated with consuming collagen from bone broth

Consuming collagen from bone broth provides many potential health benefits:

Improves joint health: The collagen in bone broth contains amino acids like glycine and proline that our bodies use to build and repair cartilage. Consuming collagen supports joint mobility and flexibility.
Benefits skin: Collagen helps maintain skin elasticity and hydration. The nutrients in bone broth collagen can help reduce wrinkles, cellulite, and signs of aging.
Aids digestion: Glycine in collagen helps repair the gut lining and reduces inflammation. This promotes healthy digestion.
Strengthens bones: The collagen contains amino acids that help build bone matrix. This is beneficial for preventing bone loss conditions like osteoporosis.
Promotes heart health: Collagen provides amino acids like proline and arginine that help arteries remain flexible and resilient. This supports healthy blood pressure.
Boosts muscle mass: Consuming collagen provides amino acids that help stimulate muscle protein synthesis. This assists in building lean body mass.
Improves sleep: Glycine in collagen acts as an inhibitory neurotransmitter that can help improve sleep quality and fight insomnia.

So sipping on bone broth provides collagen’s key amino acids in a bioavailable form. Making bone broth a regular part of your diet can enhance overall wellness in many ways.

Tips for maximizing collagen extraction when making bone broth

Use bones from collagen-rich sources like chicken feet, oxtails, or knuckles. The more collagen in the bones, the more that will be extracted.
Combine different animal bones in one broth, such as chicken and beef. Using a variety of bones provides different collagen types.
Add chicken skin, pork skin or fish skin. Skin is very high in collagen.
Use acidic ingredients like vinegar, lemon juice or wine. Acidity helps break down bone to release more collagen.
Simmer broth for 24 hours or longer. The longer the simmer, the more time for collagen to dissolve into the water.
Keep at a low simmer, not a heavy boil. Gentle heat extracts collagen without destroying it.
Break down bones with a mallet or knife. This exposes more surface area to release collagen during simmering.
Add vegetables and herbs. This provides more nutrients and maximizes the broth’s health benefits.
Strain the broth well after cooking. This ensures you get all the dissolved collagen from the bones into the final broth.
Let broth cool in the fridge overnight. This allows any remaining collagen to solidify so it stays in the broth.
Drink bone broth warm or use it in soups, stews or sauces. The warmth can help the collagen absorb better into your body.
Drink bone broth as a hot beverage or soup - Sip on it throughout the day instead of just water for easy collagen intake
Use bone broth as the liquid when cooking grains like rice or quinoa
Try using bone broth in place of water when making sauces, gravies or soups
Add a scoop of collagen powder to bone broth for an extra collagen boost
Use bone broth as the base for smoothies, blended with fruit, greens and protein powder
Mix bone broth with herbs and spices to make a savory collagen-rich sipper
Simmer vegetables in bone broth instead of water or stocks for added nutrients
Whisk an egg into heated bone broth for a protein-packed collagen drink
Heat up bone broth with garlic, ginger and mushrooms for an immunity-boosting drink
Make bone broth popsicles by freezing broth in molds for a cooling collagen treat

Back to blog