Experts explain the benefits of bone broth, a TikTok trend

 Bone broth, a drink that has become popular on social media platforms like TikTok, is being hailed by influencers and health professionals for its supposed benefits. According to them, regular consumption of this “golden elixir” can improve joint health, strengthen the immune system and even rejuvenate the skin. However, despite the enthusiasm surrounding the practice, experts point out that it is important to analyze the scientific evidence and consider possible contraindications before incorporating the drink into your daily diet.

What is bone broth and how is it made?

Bone broth is prepared by prolonged boiling of bones, usually beef, chicken or turkey, with or without meat, in combination with vegetables and seasonings. During the process, components such as collagen, minerals, amino acids and gelatin are released into the broth, providing the drink with a rich nutritional profile. To the Opção Newspaper, Rejane Souza, nutritionist at Grupo Mantevida, explains that the collagen present in the broth is essential for joint health and promotes skin elasticity and firmness.

“Bone broth has gained popularity as a nutritious food due to its potential health benefits,” said Rejane. It highlights important properties such as improving the elasticity of tendons and ligaments, reducing inflammation and supporting intestinal health

Benefits for joint and gut health

Rich in collagen, glucosamine and chondroitin, bone broth is associated with reduced joint pain and increased mobility, especially in people with osteoarthritis. The gelatin present in the broth also contributes to strengthening tendons and ligaments. According to Nathan Machado Moura, nutritionist, “chondroitin fixes calcium and combats decalcification in bones, being useful for dental health and even strengthening tissues, such as skin and nails.”

Furthermore, Nathan says that bone broth can improve intestinal health due to the presence of amino acids such as glycine, proline and glutamine. These compounds help repair the intestinal mucosa and reduce inflammation. As Nathan Machado explained, glycine also combats intestinal permeability, making the broth a useful alternative for those suffering from conditions such as irritable bowel syndrome.

Skin health: the secret to inner beauty

Nathan Machado also reinforces that the combined consumption of bone broth and foods rich in vitamin C enhances the effects of collagen, delaying the signs of aging and promoting firmer, healthier skin.

Risks associated with consuming bone broth

Despite the benefits, bone broth is not without risks. The main concern is sodium levels and, in less common cases, the presence of heavy metals such as lead. “Many ready-made broths have high levels of sodium, which can be harmful for people with hypertension or kidney problems”, warned Rejane.

As for lead, experts point out that the risk is small, as long as the ingredients are of high quality. Still, pregnant women, children and sensitive people should consume the broth in moderation.

Furthermore, excessive consumption can lead to nutritional imbalances, such as excess protein, which can overload the kidneys in individuals predisposed to kidney problems.

Frequency and forms of consumption

Experts recommend consuming bone broth regularly, but without overdoing it. One or two cups a day are considered safe for most people, as part of a varied and balanced diet. For beginners, the suggestion is to start with one or two servings per week, gradually increasing the frequency

In delicate health situations, such as illness or lack of appetite, bone broth can also be a nutritious and comforting option, helping with recovery. According to Rafael Araújo Celestino, nutritionist at Hospital Estadual e Maternidade Nossa Senhora de Lourdes, the combination of nutrients and liquids in the broth is ideal for maintaining hydration and nutrition in moments of weakness.

Homemade Broth Versus Collagen Supplements

While collagen supplements are popular, many experts say bone broth offers a more complete, natural approach to health. According to Rejane Souza, the broth contains a wide variety of nutrients, such as minerals and amino acids, which supplements do not have.

On the other hand, Nathan Machado argues that supplements are more practical and offer specific concentrations of collagen, being useful for those looking for targeted results, such as recovering from injuries or strengthening joints.

Conclusion: a solution for well-being?

Bone broth can be an excellent ally for your health, as long as it is consumed consciously and as part of a balanced lifestyle. Its benefits for joints, skin and intestines are backed by science, but it is essential to observe the quality of the ingredients and avoid exaggeration.

Combining culinary tradition and modern discoveries, bone broth continues to gain space in diets around the world, showing that the food, in addition to being nutritious, can also be functional. If you are looking to include this rich source of nutrients in your routine, choose to prepare it at home to ensure greater control over the ingredients and their proportions.