Can Drinking Bone Broth Boost Skin Collagen?

And uncover why drinking bone broth often can actually be harmful.

Does Drinking Bone Broth Benefit Your Skin


Can You Get Collagen (and Firmer Skin) by Drinking Bone Broth?

 

Over the last few years, I noticed more and more of my health-nut friends were jumping on the bone broth bandwagon. I didn't pay too much attention until recently, a friend claimed the fastest way to get collagen into your skin (and make it look firm and taut) is by eating tons of pig knuckles she stews into a broth.

Not only do pig knuckles sound texturally unappetizing, but it takes way too long to cook. Still, it got me thinking: can you really increase your skin’s collagen levels by eating bone broth instead of taking the best collagen supplement to achieve the youthfully firm, radiant skin we all want?

Here’s the scoop.

 

More helpful reading: Is collagen good for hair

 

What Exactly Is Bone Broth?

 

Popular in both the Paleo and Keto diets (and in many a wellness circle, particularly here in my hometown of LA), bone broth has been all the rage over the last few years. 

Let’s first start by clarifying what broth actually means, as it gets confused easily with stock. The two are very similar, but the main general differentiator is that stock contains animal bones while broth contains meat. But what if a soup has both?

According to popular food site TheKitchn.com, broth is anything with meat in it (so if a liquid contains both meat and bones—and other elements like cartilage—it’s considered a broth).

Now here’s where it gets confusing. When wellness folk refer to bone broth, they are probably referring to stock. You see, stock is what simmers bones for long periods of time—which is what releases gelatin (we’ll talk about why we care about gelatin below). This is what my pig-knuckle-eating friend is referring to as well. The stocks considered beneficial include the bones, skin, cartilage, tendons and bone marrow of animals like pigs, cows, chickens and fish. 

For the purposes of this piece, we’ll describe it all as bone broth.

 

More helpful reading by RenewSkin Inc.: 

https://www.renewskinco.com/blogs/i/collagen-foods

 

The Purported Bone Broth Benefits

 

So why did bone broth skyrocket in popularity? There are many claimed health benefits of bone broth and here are the three main reasons:

 

1. Joint Protection

In a study at Penn State University, a nutritional supplement high in collagen hydrolysate (found naturally in bone stock) was administered to 147 subjects. After a 24-week period, it was found that those receiving the supplement saw differences in joint pain, mobility and inflammation (3).

 

More helpful reading from RenewSkin Inc.: Collagen type 2 benefits

 

2. Leaky Gut Syndrome

According to functional medicine doctor Jill Carnahan, bone broth helps heal the intestinal permeability, which causes leaky gut syndrome. As openings in weak intestinal linings occur, undigested food particles seep through the gut and are detected by the immune system causing the release of antibodies that cause an auto-immune response which attacks healthy tissues. The gelatin and the amino acids, proline, glutamine and arginine, help to seal the opening in the stomach and intestinal tract lining and prevents leaky gut syndrome. (4)

 

More helpful reading: Can men take collagen?

 

3. Anti-aging

There are also tons of people who claim bone broth can contribute to gorgeous skin, hair and nails, but no substantial scientific evidence exists to back that up.

 

More helpful reading from RenewSkin Inc.: How much collagen peptides per day

 

How Bone Broth Help Joints and Leaky Gut

 

The nutrition factor of a cup of bone broth depends on what’s inside the broth besides the bones. As a low-calorie option with about 100 calories per cup of broth, there are usually up to six grams of protein.

Dietician Abby Sharp, RD, told Global News Canada that though bone broth is said to contain lots of collagen, it does not get consumed and immediately sent to joints but instead becomes tissues as the collagen is broken down into amino acids. (6)

One of the most valuable components of bone broth stock is actually gelatin.

 

More helpful reading:

https://www.renewskinco.com/blogs/i/collagen-for-joints

  

What Is Gelatin?

 

As I mentioned above, what people are really seeking in this apparent “cure-all” is gelatin. Gelatin is used by the human body to create strong cartilage and connective tissues. It’s responsible for the elasticity of our skin, ligaments and joints.

What is gelatin made up of?

You can obtain gelatin by boiling skin, tendons, ligaments, and/or bones from chicken, pigs or cows with water for a long period of time, until the broth drys out and turn into a jelly form known as gelatin.  Most people also include seasonings, carrots, onions, garlic, spices to flavor the broth and finally gelatin.

 

What Is Gelatin

 

More helpful reading: How to increase collagen on face

 

The Alleged Health Benefits of Gelatin Obtained From Bone Broth

 

1- Gelatin can be used as a helpful weight-loss tool. The hormone leptin found in gelatin can increase satiety, and the appetite-reducing hormone ghrelin is also found in gelatin. (7)

2- Gelatin nutrients are great for bone healing due to gelatin being rich in nutrients like calcium, magnesium, phosphorus, silicon and sulfur which helps with bone formation and prevents fractures and bone loss. (8)

3- Gelatin neutralizes chemical compounds we ingest through meat and regulates hormone levels. By consuming gelatin, a proper hormonal balance can be achieved that works to improve overall heart health. (9)

4- Gelatin aids in the process of renewing skin and helps to block UV light damage and free radical damage caused by the sun. As collagen depletion begins to occur in our late 20's - early 30's, substituting collagen by consuming gelatin or taking collagen supplements can help in increasing a youthful appearance. (10)

5- The amino acid glycine, which is an inhibitory neurotransmitter, acts like an anti-depressant and anti-anxiety medicine. It can also help to boost mental clarity. Amino acids act as stress-hormone reducers and their consumption can aid in maintaining mental health. (11)

 

Is Gelatin the Same as Collagen? 

 

Gelatin and collagen go hand in hand, as gelatin is made up of the protein collagen and have similar health benefits due to the fact that they are both made up of proteins and amino acids.

Collagen is a fibrous protein that connects muscles, bones and skin, while gelatin is made from the boiling of and partial hydrolysis of fish, chicken, porcine, or bovine collagen.

 

The Difference Between Gelatin vs. Hydrolyzed Collagen

 

The primary difference in gelatin versus hydrolyzed collagen is in the different processing methods. 

While gelatin is made up of collagen, hydrolyzed collagen has instead been heated to higher temperatures and then treated with enzymes. The process of hydrolysis breaks the bonds between amino acids, making them easier to digest and absorbs more readily into the bloodstream. 

Hydrolyzed collagen peptides offer a complete amino acid profile, which makes it easier to ensure appropriate dietary levels in the best collagen supplements than in the nutritional availability commonly found in bone broths. 

Marine collagen peptides, derived from fish, are another source of collagen and they contain very minimum trace amount of calcium (less than 1mg per 13000mg serving) and none of the animal bone minerals. This form of collagen peptides also does not carry diseases from animals like mad cow disease, making it a safer option for consumption.  Marine-sourced collagen is referred to as a type 1 collagen while gelatin is typically a type 2 collagen. 

Both type 1 and 3 collagens can be taken to improve the health of hair, skin, nails and bones. Type 1 collagen made from fish scales and skin primarily benefit skin and hair, while gelatin derived from bones better benefits the joints. There is also a type 2 collagen which is produced from chondrocytes, which are found in the fluid within cartilage.

 

How is collagen produced? RenewSkin Inc. explains. 

 

Can You Drink Bone Broth for Collagen?

 

Though you can drink bone broth for collagen, there is no guarantee it will visibly transform skin. With that said, it’s easier (and more sensible!) to achieve the proper dosage for maximum health benefits through diet and collagen supplements.

The belief that it is the bone broth's protein profile which aids in the maintenance of healthy hair, joints and skin, is erroneous. This is due to the fact that the human body does not absorb proteins as is. Instead, they are broken down into amino acids and then absorbed through your intestinal tract. These amino acids are then sent to create new tissues, but not necessarily the connective tissues such as your joints and ligaments.

In fact, consuming too much bone broth can actually be bad for you.

 

More helpful reading: best collagen drink 

 

5 Reasons Why Too Much Bone Broth Can Actually Be Unhealthy And Even Harmful

 

According to Dr. Conor Kerley, PhD, a dietitian and nutrition researcher, bone broth and gelatin derived from bone broth may have potentially dangerous content as bones are known to store heavy metals, particularly lead. So always drink in moderation!

Bone Broth Side Effects and Gelatin Side Effects are:

 

1. The Risk of Lead Contamination 

 

Dr. Conor states "When bone broth is prepared, lead may be released. In 2013, U.K. scientists conducted a small study looking at the lead content of bone broth made from chicken bones. The broth contained over 10 times more lead than the water alone. (18)

Interestingly, the chicken bones in this study were derived from organic animals and the skin and cartilage contributed the highest amount of lead. Similar to the 2013 study, a 2017 study published in the journal Food and Nutrition Research reported that bone broth was a poor source of calcium and magnesium. In contrast to the 2013 study, this more recent study also reported that the lead and cadmium content of bone broth was low.  However, the nutritional content and the health effect of bone broth would logically be majorly influenced by both the core ingredients as well as the preparation. Therefore, broad claims about all bone broth are likely to be misleading."

Another scientific study of chicken bone broth also found “markedly high lead concentrations” in the broth.

Institute of Better Bone Health also mentioned on their website lead is one reason why bone meal is rarely recommended as a source of calcium unless great caution is used in raising the animals that are the source of bone meal.

 

2. Risk of Having Too Much Sodium

 

At an average of 343mg of sodium per cup, the excess salt content can be less than healthy to our circulatory system. The sodium makes the kidneys overwork and store extra water. This can raise your blood pressure and put a strain on your kidneys, arteries, heart and brain. (19)

 

3. Excess Calcium and Toxic Metals

 

Harvard Medical Science recommends 1,000mg calcium/day for women age 50 and younger and 1,200mg/day for women 50+. (20)

According to the Institute for Better Bone Health, more than 2,000mg of calcium each day increases the risk of bone fractures because the bones become brittle. (21). There may also be increased risk of calcification of the arteries from large amounts of rapidly absorbed calcium.

More reliable sources of calcium include dairy products such as milk, yogurt and cheese that provide approximately 300 mg of calcium per serving. Most people in the USA consume approximately 600 mg of calcium in their food each day so it makes sense to supplement with 500 mg of calcium for the majority of Americans.

With approximately six grams (6,000mg) of calcium per cup, one can actually consume too much calcium by drinking bone broth. Excess calcium in the body can not only cause constipation, it is also being researched as a reason the body cannot absorb zinc and iron. (21)

Unfortunately, it is difficult to calculate the amount of calcium in bone broth as they vary widely, so the diet may be too rich or too poor in calcium depending on how the broth was made.

 

4. Source of Animal Bones

 

Dr. Steven Gundry cautions us about the risk of not knowing the source of animals bones as animals naturally store lead and heavy metals in the bones. (17)

He further emphasized, " For instance, in Alberta, Canada, case histories of pasture-raised cattle have suggested that lead poisoning occurred as a result of the cattle eating soil where crankcase oil had leaked from discarded batteries in the field" and "So if the meat or bones used in a broth come from a polluted environment, they could be very high in lead."

He recommends when drinking bone broth or consuming ready-made bone broth or bone broth protein, to research the source of the meat and try to use pasture-raised sources.

 

5. Excess Glutamines


According to Dr. Gundry, the problem with cooking bone broth for a long time to obtain gelatin, is that a significant amount of glutamic acid will be released into the broth. (18)

Glutamic acid is the most common non-essential neurotransmitter in the central nervous system. It acts like a messenger to connect information between a nerve and other cells in the body.

Unfortunately, glutamic acid is also an excitotoxin. Scientists have observed that high concentrations of excitotoxins in the blood can seriously affect the brain, making the consumption of bone broth toxic. 

Excess glutamines can also cause headaches, leaky gut, anxiety, insomnia, mood swings, bed-wetting and blurry vision.

Dr. Russell Blaylock also states: “Scientists have learned from many studies that certain parts of the brain are especially sensitive to excitotoxins. High concentrations of these chemicals in the blood affect the brain.” 

 

Healthier Alternative To Get The Collagen Your Skin Needs

 

So, if you’re going to start cooking up bone broth, do so for the warmth and the taste. If you’re looking for firmer, bouncier and more youthful skin, supplement with a liquid collagen peptide supplement instead of just another bone broth protein.

Again -- supporting science touts more negative aspects to consuming bone broth than benefits, due to the variations in proteins and other resulting nutritional additives and harmful heavy metals stored in animal bones.

For the best collagen levels to improve the condition of your skin, its best to go with pure marine collagen peptides, that are supported by clinical studies and also free from risks of lead and heavy metals.

Try Taut’s Premium Collagen Intense Transformation. created with the ideal amount (13,000mg to be exact) of highest grade wild caught red snapper fish-sourced hydrolyzed collagen  to visibly effect changes in your skin, along with super-hydrating and plumping hyaluronic acid, anti-sagging elastin peptides, antioxidant grape seed extract and other clinically studied ingredients like vitamin C and ceramides, this program delivers the highest level of absorbable and bio-available collagen into skin. In other words, consume the right type of collagen that actually makes a difference you can see and feel.

 

Taut Collagen Drink Advanced Formula Ingredients

 

I say, keep bone broth on your menu if you want to feel full. For skin?  Drink shots of Taut’s scientifically backed supplements and you’ll look younger—without having to cook up a storm!

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