Bone broth contains gelatin, which is essentially cooked collagen, says Whittel. (That's why good bone broths turn into a gel when they're cooled.) Gelatin in bone broth contains three key amino acids: glycine, which reduces inflammation and is important in the production of DNA and RNA; proline, which contributes to healthy collagen production in skin and arteries, helps heal cartilage and cushions joints; and glutamine, which aids in healthy brain function, muscle building and is important in digestive and immune health.

Bone broth is also rich in minerals, particularly phosphorus, magnesium, potassium, calcium and sodium, according to Whittel. She says that some of the minerals come from the breakdown of the bones and others come from vegetables that can used in making the broth.

Ironically, bone broth isn't overflowing with calcium. "You would think that bone broth would be a good source of calcium, but unfortunately not much of the calcium is present in the bone broth," says Shacter.

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Bone broth is packed with good stuff and Whittel calls its health benefits "far reaching." However, Shacter cautions that some research studies on the benefits of collagen are mostly studying supplements as opposed to bone broth. And to further muddy things, the studies are often small and funded by companies making a product they are trying to promote.

The takeaway: It doesn't mean we're not getting benefits to hair, skin and nails by consuming bone broth — but it does mean that more research is still needed. That said, Shacter is still #teambonebroth because she has found in practice that whole foods are superior to supplements.

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Shacter says that there is evidence that components found in bone broth (e.g. glycosaminoglycans such as keratan sulfate, dermatan sulfate, chondroitin sulfate and hyaluronic acid) can support collagen production, improve skin elasticity and hydration, and protect against UV-induced skin damage.

Beauty Benefits: Collagen Support

Furthermore, Whittel says that bone broth can support the health of collagen structures throughout the body, including skin and joints. This is key because collagen is the most abundant protein in the body. It's about one-third of the body's protein. However, collagen levels begin decreasing in our 20s at about one percent every year. Eeep. Collagen present in bone broth aids in hydration and helps maintain a youthful appearance as we age.

Beauty Benefits: Stronger Hair and Nails

The amino acids found in gelatin help with collagen production which results in stronger hair, nails and improved skin elasticity, according to Whittel. During her travels to China, Whittel learned that one of the health and beauty secrets of the women with flawless skin and thick, lustrous hair was eating parts of animals that provided a boost of collagen, protein and minerals, like chicken feet.

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Amino-rich gelatin (aka cooked collagen) plays a healing role in the body by improving the gut lining and supporting the digestive and immune systems, says Whittel. This helps reduce inflammation within the body that can negatively impact our outer appearance, such as with rashes or redness. It's something Whittel has personal experience with. "I have suffered from inflammation in my body (eczema) since I was child," she says. "So, bone broth is actually a staple in my diet to help manage inflammation. I like to drink one to two cups daily."

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It's not just about the exterior: There are numerous internal benefits to ingesting bone broth that can contribute to a healthier body, inside and out.

Collagen is more than just a trendy beauty supplement — it's also great for the rest of your body, thanks to all its amino acids. For example, the amino acids glycine and glutamine are involved in the production of glutathione which is a powerful antioxidant that supports liver detoxification. Plus, the amino acids are essential to healthy skin.

Health Benefits: Nutrient Absorption

Whittel says that beyond collagen, bone broth is helpful for digestion and intestinal health. Glutamine is the fuel of choice for enterocytes (aka cells that line the intestinal lumen). Healthy enterocytes mean good absorption of nutrients from food, which can improve the health of the whole body.

Health Benefits: Structure and Muscle Relaxation

The various minerals in bone broth aid in hydration plus they act as enzymatic cofactors, reports Whittel. Some of their roles include providing structure (e.g. with bones) and helping to contract and relax muscles.

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