Bone Broth Review
Find the Best Bone Broth.
Find Out How Much Collagen and Sodium Is Really In
Popular Bone Broths.
Medically reviewed and
edited by Tod Cooperman, M.D.
Last Updated: 09/25/2021 | Initially Posted:
03/25/2018
Recent Reviews
·
Aloe Juices, Gels, and Supplements
Review
·
NAD Booster Supplements Review
(NAD+/NADH, Nicotinamide Riboside, and NMN)
·
PQQ (Pyrroloquinoline Quinone)
Supplements Review
Table of Contents
Summary
·
What is bone broth? Bone broth (made from simmering chicken
or beef bones) can be a good source of protein — particularly collagen. Although vitamins and minerals are naturally found in bone
broth, amounts are small — less than 5% of daily requirements. The mineral
found in highest concentration is potassium. (See What It Is). Sodium naturally occurring in
bone broth is about 100 to 150 mg per cup, but some have added salt, boosting
levels to about 500 mg.
·
What are the health benefits of bone broth? Although there is
not much clinical information about the effects of bone broths, research with
collagen suggests that it may help with joint pain and modestly improve skin
elasticity and reduce wrinkles. The protein in bone broth also contributes to
one's daily requirement for protein. (See What It Does).
·
What did CL's tests of bone broth products find? The bad news: One
product contained only 38% of its claimed protein and 75% more sodium than
listed. The good news: All other products met their label claims for protein
and sodium and none exceeded stringent limits for contamination with heavy
metals (lead, arsenic, or cadmium). However, CL found large differences
in the amounts of protein and collagen in products and the cost to obtain them.
To obtain 5 grams of collagen, for example, the cost ranged from just 56 cents
to $9.99. (See What CL Found). Powered bone broths, in
general, cost only one-quarter that of ready-to-drink bone broths. Chicken bone
broths are about half the price of beef bone broths — although more of the
protein in beef broths tends to be collagen.
·
Best bone broth? Based on results of our laboratory and
taste tests, as well as cost, CL chose 4 products as its Top Picks.
Update
Bare Bones Bone Broth —
Classic (Beef Broth) (9/22/21): A CL Member recently inquired
with Bare Bones Broth company about ConsumerLab's
finding of only 3.8 grams, rather than the listed 10 grams, of protein per
serving in this product and of 456 mg of sodium rather than the listed 260 mg.
The member asked if this has been corrected and if the company had test results
to back up the nutrition facts on its label.
A Bare Bones representative responded "The ConsumerLab
report is incorrect. I have attached our lab analysis for both our chicken and
beef broths, and both measured 10 grams of protein and 270 mg of sodium per 1
cup serving. We have to go through intense verification processes to get our
package nutrition labeling approved. I don't know anything about Consumer Labs'
methods or credibility."
Bare Bones appears not to have investigated our findings or looked at our methods (which we freely publish for
every review), and it did not contact us for information. Our
results were based not only on tests from two initial independent labs that,
respectively, found low protein and high sodium, but from two other independent
labs that confirmed the deficiencies found in the initial labs.
The beef bone broth product we tested in 2018 was labeled as lot 112817 (which
we assume represents 11/28/2017) with an expiration date of 11/20/18. It was
purchased by us on Bare Bones' website and received on 12/12/2017. The lot
number on the certificate of analysis from Bare Bones is OS080218-1, which we
assume represents 8/2/2018, so a later lot than what we tested. The certificate
is also odd in that 1) it is addressed to a division of McCormick, although
Bare Bones does not publicly disclose ownership by McCormick or that the
product is made by McCormick and 2) it shows a different sodium amount per
serving (270 mg) than listed on the label of the product we tested (260 mg).
It is certainly possible that Bare Bones corrected the problems we identified,
but we do not know. We plan on testing bone broths again within the next 12 to
24 months.
What It Is:
Bone
broth is made by simmering bones and cartilage (typically chicken or beef bones
which have been stripped of most or all of their meat) in water for an extended
period of time. The resulting liquid contains significant amounts of protein,
potassium, and sodium (and much smaller amounts of other vitamins and minerals
such as calcium) which have leeched from the bones. (Note: Potassium is not
currently listed on many labels as its inclusion is voluntary until new labeling laws take
effect). Perhaps most importantly, bone broth can be a rich source of collagen,
the main protein found in bone. In fact, as found in this Review, about 40 to
80% of the protein in bone broths was collagen (see Results table for amounts found in the
products tested in this Review).
Bone broth (known as "stock" in traditional culinary terms) differs
from regular "chicken broth" or "beef broth" in that it is
the liquid of simmered bones, whereas "chicken broth" or
"beef broth" is the liquid of simmered meat (on or
off the bone) — making bone broth likely to contain more collagen than regular
broth. (Be aware that most bone broth products list "beef broth" or
"chicken broth" as their primary ingredient and not "bone broth,"
although some mention that the broth is made from "bones.")
Bone broth is sold as a liquid, powder (produced by dehydrating liquid bone
broth) that can be mixed with water to drink, or powder encapsulated in pill
form.
What It Does:
Although bone broth products are often promoted for a wide range
of health benefits, from boosting the immune system and healing the digestive
tract to reducing joint pain and reducing or preventing wrinkles, there is
little research specifically on the effects of bone broth products. However, as
noted, bone broth products are generally a good source of protein, especially
collagen. Protein is an essential macronutrient for muscle growth and
maintenance and bone broth can contribute to your daily requirement for protein
which depends largely on your weight and level of activity. A 150 lb person, for example, requires 60 grams to 109 grams
daily activity (see Protein Powders Review for
more about protein requirements). There is no daily requirement for collagen,
although studies on the effects of collagen supplementation suggest potential
benefits, as described below.
Also, be aware many of the studies on collagen, discussed below, used specific
forms of collagen, and most bone broth liquids and powders do not list the form
of collagen they contain on the label. Collagen hydrolysate (enzymatically
hydrolyzed collagen or collagen peptide), one of the most commonly studied
forms, is collagen which has been broken down into smaller peptides. Two other
types of collagen that are also sold as supplements
are collagen in its more raw "undenatured" form and gelatin -- which
is derived from collagen but is not broken down as completely to peptides as
enzymatically hydrolyzed collagen. The majority of the collagen found in bone
broth is likely to be gelatin. Although undenatured collagen, gelatin, and
collagen hydrolysate may all be broken down in the gut to yield absorbable amino
acids, studies in mice suggest that absorption may be greater with hydrolyzed
collagen (collagen hydrolysates), due to its smaller molecular size. Collagen
is sometimes classified as type 1 (which is most abundant in connective tissue
and a common source of collagen hydrolysate) or type II (found most abundantly
in cartilage). In this review, just two products listed the types of collagen they provide: Jarrow
Formulas Beyond Bone Broth Powdered Drink Mix lists types I and II,
and Ancient Nutrition Bone Broth Protein lists type II.
Immune system
Bone broth is often promoted for boosting the immune system or helping to
reduce cold symptoms; however, these claims appear to be based on two very
preliminary studies which used chicken soup, not bone broth specifically. One
small laboratory study (frequently cited as evidence of the immune
"boosting" benefits of bone broth protein) found that traditional
chicken soup (including vegetables) inhibited the movement of neutrophils (a
type of white blood cell). This movement is normally part of the
immune-system's inflammatory response, suggesting a possible anti-inflammatory
effect, but not an immune "boosting" effect (Bo, Chest 2000). A study among 15 healthy
young adults who did not have a respiratory infection found that compared to
sipping cold water, sipping either hot (149° F) water or chicken soup increased
the movement of nasal mucus in the nose, although the chicken soup was slightly
more effective; the effect lasted for less than 30 minutes. (Saketkhoo, Chest 1978).
Arthritis
There are no published clinical studies on the use of bone broth products for
arthritis or joint pain. However, bone broth products can be a good source of
collagen and several studies suggest collagen may be beneficial.
Supplements with collagen hydrolysate (typically 10 to 12 grams per day) or
gelatin may help reduce pain associated with osteoarthritis when
taken for several months (preferably at least 6 months). In fact, one study
suggested greater benefit with collagen hydrolysate than with glucosamine sulfate (Trc,
Intl Orthop 2011).
However, larger studies are needed to confirm this effect and some people may
experience mild gastrointestinal side effects.
One of the largest studies with collagen hydrolysate found that, after 3
months, it was not more effective than placebo in reducing joint pain (of the
hip, knee, elbow, shoulder, hand or/and lumbar spine), but after 6 months there
was a statistically significant difference: 51.6% of people taking the collagen
(Genacol, Genacol
Corporation Inc.) reported a reduction in pain compared to 36.5% of those
taking placebo (Bruyere, Comp Ther in Med 2012). A small study published
in 2014 in people with knee osteoarthritis found that taking 5 grams of
collagen hydrolysate (collagen peptide) dissolved in a cup of water or milk in
the morning and at night after food for 13 weeks significantly improved
symptoms compared to taking a placebo (Kumar, J Sci Food Agric 2014).
There is very limited evidence that collagen may help for rheumatoid
arthritis.
Collagen may also help to reduce joint pain associated
with physical activity in healthy active adults. A study among 97
young men and women (average age 20) who were members of a college varsity team
or sports club and who had joint pain or joint discomfort due to joint stress,
injury, surgical outcome, or trauma, found that 10 grams of liquid collagen
hydrolysate taken daily for approximately 5 months significantly reduced joint
pain at rest (as assessed by a physician) and self-reported joint pain when
running and walking compared to placebo. The study was funded by the maker of
the collagen used in the study (GELITA Health GmbH, Germany) (Clark, Curr Med Res Opin 2008). Another study in Germany funded by GELITA found that
5 grams of collagen peptides taken daily for six months by male and female
athletes (average age 27) with chronic ankle instability (pain,
weakness and general instability as a result of ankle sprains) led to improved
self-reported ankle stability and function, and decreased pain and swelling,
compared to placebo. The number of athletes reporting ankle
sprains during a three-month follow-up period was also lower in the
group that had taken collagen compared to the group that had taken placebo (9
vs. 24) (Dressler, J Sports Sci Med 2018).
Bone health and osteoporosis
In mice, it has been found that after intestinal absorption, peptides from
collagen hydrolysate accumulate preferentially in cartilage and bone; animal
studies have also found collagen hydrolysate supplementation to have beneficial
effects on bone and to increase bone mineral density (Fanaro, Rev Bras Geriatr Gerontol 2016). There are few studies on the
effects of collagen supplementation on bone health in people. A single study in
the Czech Republic among 97 postmenopausal women ( > 40 years old) with
radiologic evidence of osteoporosis and bone mineral density of less than 80%
found that taking 10 grams of collagen hydrolysate daily, in addition to
treatment with calcitonin (a hormone that can modestly increase bone mass) for
approximately six months was more effective in inhibiting bone collagen
breakdown than calcitonin alone; however, this did not lead to statistically
significant increases in bone mineral density (Adam, Cas Lek Cesk 1996).
Muscle
There is also some evidence collagen may help to build muscle and increase
muscle strength in older adults when combined with exercise. In a study among
older men (average age 72) with sarcopenia (age-related muscle loss) who
participated in a strength training program 3 days per week for 3 months, those
who consumed a daily drink containing 15 grams of collagen peptides
(BODYBALANCE, GELITA AG) had significantly greater increases in lean muscle
mass and muscle strength compared to those who consumed a placebo drink (Zdzieblik, Br J Nutr 2015).
There are also many studies with protein supplements showing
similar benefits when combined with exercise.
Skin, wrinkles and nails
The best evidence supporting the use of collagen in aging skin is with VERISOL
(Gelita AG), a collagen peptide made of hydrolyzed,
porcine-derived type I collagen. Several studies have been conducted, all of
which used VERISOL as a powder mixed with water. The most notable study focused
on crow's feet wrinkles around the eyes of women ages 45 to
65. At 4 weeks of treatment with 2.5 grams of VERISOL daily, eye wrinkle volume
was reduced by 7.2% in comparison to placebo and, at 8 weeks, by 20.1%. Even 4
weeks after treatment, wrinkle volume had decreased 11.5% more than placebo. In
addition, fluid extracted from skin (of the inner arm) showed that procollagen
type I content increased by 65% compared to placebo after 8 weeks of treatment
and elastin increased by 18%. All of these findings were statistically significant
(Proksch, Schunck, Skin Pharmacol Physiol 2014).
Another study among women (average age 48) found those who took 2.5 grams or
5.0 grams of VERISOL daily for two months had a modest improvement in skin
elasticity of the inner forearms, but no improvement in skin roughness
or increase in hydration, compared to placebo. Among those who took the
collagen supplement, increased skin elasticity was greatest in women who were
over age 50; both doses were equally effective (Proksch, Segger, Skin Pharmacol Physiol 2014). The collagen was given as a
powder and added to water. A small study among men and women in Japan found
that three grams of collagen peptides taken daily for three months modestly
improved skin hydration and elasticity compared to placebo (Choi, J Cosmet Laser Ther 2014). The addition of 500 mg of vitamin C
to the collagen peptides did not enhance these effects. (See more information
about collagen supplements for skin and
wrinkles.)
A study in Brazil suggested a benefit for brittle
nails from a collagen supplement. However, there was no placebo
control in the study, making the findings questionable. Women in the study
consumed 2.5 grams per day of bioactive collagen peptides (BCP, VERISOL)
dissolved in water for 24 weeks. Nail growth was reported to have increased by
12% and the frequency of broken nails decreased by 42% compared to the period
before collagen treatment. There was no significant change in nail roughness
(i.e., ridging and grooves) (Hexsel, J Cosmet Dermatol
2017).
Gut health and digestive disorders
Bone broth is often promoted for healing the gut and treating various digestive
disorders, including "leaky gut syndrome" (increased intestinal
permeability). Laboratory and animal studies suggest that a combination of
gelatin and tannic acids (gelatin tannate) may help to reinforce the mucous
lining of the gut and reduce symptoms of colitis (Frasca, Clin Exp
Gastroenterol 2012; Scaldaferri United
European Gastroenterol J 2014). Gelatin tannate, in
combination with proper rehydration, has also been shown to effectively treat
diarrhea in children (Cagan, Med Sci Monit 2017), and is sold in some countries
for this use. However, it's not clear if gelatin or collagen taken alone would
have this effect. Another study found that, compared to healthy individuals,
people with ulcerative colitis and Crohn's disease tended to have lower blood
levels of collagen (Koutroubakis, J Clin Pathol 2003). However, there does not appear
to be any research on the effects of bone broth or collagen supplementation in
people with leaky gut syndrome, ulcerative colitis, Crohn's disease, or other
digestive conditions.
Quality Concerns and
Tests Performed:
As no
government body normally tests bone broth supplements, ConsumerLab.com
purchased and tested products to determine whether they contained their claimed
amounts of protein and sodium and how much collagen they contained (not listed
on most product labels). Products were also tested for contamination with lead,
cadmium, arsenic and mercury, as heavy metals can accumulate in animal bones
and cartilage and one small study found significant amounts of lead (7 mcg per
liter [about 4 cups] in broth made from "organic" chicken) (Monro, Med Hypotheses 2013). Interestingly, that study
found only 1/3 as much lead in broth made with just chicken "meat" as
compared to broth with meat and bones, but 35% more lead in
broth made with just chicken cartilage and skin.
What CL Found:
Wrong amounts on label
Our tests of liquid and powdered bone broths showed that the amount of protein
you'll get from a suggested serving isn't always what's shown on the label. One
product, Bare Bones Bone Broth, promised 10 grams of protein but
contained just 3.8 grams per cup (8 fl oz). Making
matters worse, it contained a whopping 456 mg of sodium rather than the listed
260 mg. The other products contained the amounts of protein and sodium they
claimed.
Purity
None of the products were found to exceed stringent limits on contamination
with the heavy metals lead, arsenic, or cadmium (see How Products Were Evaluated for limits).
Protein and collagen
As shown in the graph below, the amount of protein you'll get from a cup (8 fl oz) of each of the bone broths ranged from just 3.8
grams in Bare Bones Bone Broth and 6 mg in Kettle
& Fire Beef Bone Broth to as much as 17.6 grams in Jarrow Formulas Beyond Bone Broth Spicy Beef
Ramen Flavor.
We also calculated how much you need to pay to get an equivalent amount of
protein (10 grams) from each product. The lowest amount was 73 cents from Organixx Bone Broth and the highest was
$13.07 from Bare Bones Bone Broth. We found that protein
from beef tends to be more expensive than that from chicken and protein
from liquid products generally costs about twice as much as from a powder.
(See cost comparisons in the last column of the Results table.)
Bone broths generally don't breakout the amounts of collagen protein
they provide. As shown in the graph below, our tests revealed that collagen in
the products ranged from just 2.5 grams (Bare Bones Bone Broth) to as
much as 11.5 grams ( Jarrow
Formulas Beyond Bone Broth Spicy Beef Ramen Flavor ) per cup of broth.
The amount of protein in each product that was collagen ranged from just 39.3%
(Jarrow Formulas Beyond Bone Broth Powdered
Drink Mix Chicken) to 82.2% (Kettle & Fire Beef Bone Broth) and
more of the protein in beef bone broths tended to be collagen than in chicken
bone broths. The cost to obtain an equivalent amount of collagen (5 grams)
ranged from 56 cents ( Jarrow Formulas
Beyond Bone Broth Spicy Beef Ramen Flavor ) to $9.99 (Bare Bones
Bone Broth), as noted in the Results table.
[Note: It is difficult to directly measure the amount of collagen in a bone
broth, but this can be generally calculated based on the amount of
hydroxyproline found in a product because hydroxyproline occurs at much higher
concentrations in collagen (found in bone, marrow, and connective tissues) than
in meat.]
Sodium
All products other than Bare Bones Bone Broth (discussed
above) contained the amounts of sodium listed on labels. These amounts ranged
from as little as 95 mg (Pacific Organic Bone Broth Chicken) to 503 mg
in Lono Life. In general, products
with no added salt contained about 100 mg to 150 mg of sodium — naturally --
although some products with no added salt had higher amounts such as Jarrow Formulas Beyond Bone Broth Spicy Beef
Ramen Flavor, which had 420 mg of sodium as indicated on its label (and
confirmed in our testing). Products listing salt as an ingredient had higher
amounts of sodium.
Potassium
Significant amounts of potassium naturally occur in beef and chicken and,
therefore, in broths made from them. Although we did not test for potassium and
amounts are not currently required to appear on labels, the few products that
voluntarily listed amounts of potassium indicated 190 mg to 470 mg of potassium
per serving. (As a reference, a banana or a cup of coconut water each provide
about 500 mg of potassium. The daily
requirement for most people is 4,700 mg.)
Taste
Our staff tasted each product (preparing each according to its instructions).
The results are reported in the 2nd column of the Results table below. Most products were
quite bland. Several were bitter (possibly due to hydrolyzed proteins). The
best tasting product overall in our opinion was Flavor Chef Organic
Chicken Bone Broth, which had a definite chicken flavor and was slightly
salty. Interestingly, the saltiness, or lack thereof, of some of the liquid
products did not necessarily correlate with whether or not salt was listed as
an ingredient.
Top Picks:
If it's
protein or collagen you're after from bone broth, you'll typically get the most
for your money by purchasing a powder (rather than liquid) that's made from
chicken, rather than beef. In fact, if you look at the chart above, the top
four products in terms of protein are powders and three of these are
chicken-based. We found that ready-to-drink liquids cost about 4 times as much
per cup of broth as powders. That's a heavy premium for convenience. Although
the lowest cost for getting protein and collagen from bone broths in this
Review is from Organixx Bone Broth
Protein — Smooth Chocolate (73 cents per 10 grams of protein; 61 cents
per 5 grams of collagen), our staff did not like the combined sweetness and
bitterness of the prepared chocolate drink. To us, better tasting products
providing relatively good values are the following — and these constitute
our Top Picks:
·
Ancient Nutrition Bone Broth Protein (99 cents per 10
grams of protein; 89 cents per 5 grams of collagen) which has a mild chicken
flavor (although slightly bitter).
·
Jarrow Formulas Beyond Bone
Broth Spicy Beef Ramen Flavor ($1.12 per 10 grams of protein; 56 cents
per 5 grams of collagen) has a spicy flavor, although otherwise bland. (UPDATE:
This product is no longer available on the Jarrow
website www.jarrow.com -- visited 9/28/2021).
·
Pacific Organic Bone Broth Chicken ($1.66 per 10 grams
of protein and per 5 grams of collagen) which is very bland. You can add flavor
to this as you like.
·
LonoLife Grass Fed Beef Bone
Broth ($2.00
per 10 grams of protein; $1.44 per 5 grams of collagen) which has a beefy, salt
and pepper flavor — be aware of its high sodium content (503 mg per cup).
Unfortunately, the best
tasting product in our opinion, The Flavor Chef Organic Chicken Bone
Broth, turned out to have one of the lowest amounts of collagen and one of
the highest costs to obtain it ($4.66 per 10 grams of protein; $6.14 per 5
grams of collagen).
Test Results by Product:
Listed
alphabetically below are the test results for 11 bone broth products. Nine were
selected by ConsumerLab.com and two products (each indicated with a CL flask)
are included for having passed the same evaluation through ConsumerLab.com's Quality Certification Program.
The full list of ingredients is available for each product by clicking on the
word "Ingredients" in the first column. Products listed as
"Approved" met their label claim for protein and sodium and did not
exceed limits for heavy metal contamination (see Passing Score). Cost comparisons are found in
the last column, along with a listing of notable ingredients and features.
RESULTS OF CONSUMERLAB.COM TESTING OF BONE BROTH PRODUCTS |
|||||
Product Name and
Suggested Daily Serving on Label |
Source of Bone Broth |
Claimed Nutrients Per
Serving |
--TEST RESULTS-- |
Cost Per Suggested
Serving On Label |
|
OVERALL RESULTS: |
Contained Labeled
Protein and Sodium |
||||
Bone Broth (Beef) - Liquid: All amounts shown are per 1 cup |
|||||
Bare Bones® Bone Broth (8 fl
oz [240 ml], no daily servings specified) |
Beef |
Protein: 10 g Other3:
|
NOT APPROVED |
Found more
sodium and less protein than claimed: |
$5.00 |
Kettle & Fire Beef Bone Broth (1 cup [240
ml], no daily servings specified) |
Beef |
Protein: 6 g Other3:
|
APPROVED |
|
$4.93 |
The Osso Good Co. Beef Bone Broth (no
recommended serving or daily servings specified) |
Beef (with Chicken) |
No values listed |
NA5 |
Protein: 9.2g |
$4.806 |
Bone Broth (Chicken) - Liquid: All amounts shown are per 1 cup |
|||||
The Flavor Chef Organic Chicken Bone Broth (1
cup [240 ml], no daily servings specified) |
Chicken |
Protein: 10 g Other3:
|
APPROVED |
|
$4.66 |
Kitchen Basics® Bone Broth Chicken (8 fl oz [240 ml], no daily servings specified) |
Chicken |
Protein: 10 g Other3:
|
APPROVED |
|
$3.63 |
Pacific™ Organic Bone Broth Chicken (8 fl oz [240 ml], no daily servings specified) |
Chicken |
Protein: 9 g Other3:
|
APPROVED |
|
$1.50 |
Bone Broth (Beef) - Powder: All amounts shown are per scoop or
packet (scoop size varies — see first column) |
|||||
Jarrow Formulas® Beyond Bone Broth® Spicy Beef Ramen
Flavor (1 heaping scoop [18 g] added to 4 to 6 fl
oz of hot water, no daily servings specified)10 |
Beef |
Protein: 11 g (17.6 g in 8 fl oz prepared
drink8) Other3:
|
APPROVED |
|
$1.23 |
LonoLife™ Grass Fed Beef Bone Broth (1 stick pack [15
g] added to 8 fl oz hot water, no daily servings
specified) |
Beef |
Protein: 10 g (10 g in 8 fl oz prepared
drink) Other3:
|
APPROVED |
|
$2.00 |
Bone Broth (Chicken) - Powder: All amounts shown are per scoop or
packet (scoop size varies — see first column) |
|||||
Ancient Nutrition [Dr. Axe] Bone Broth
Protein™ (1 heaping scoop [22.25 g] added to 12 fl
oz of liquid, once or more daily7) |
Chicken |
Protein: 20 g (13.3 g in 8 fl oz prepared
drink) Other3:
|
APPROVED |
|
$1.98 |
Jarrow Formulas® Beyond Bone Broth™ Chicken (1
heaping scoop [18 g] added to 4 to 6 fl oz of hot
water, no daily servings specified) |
Chicken |
Protein: 7 g (11.2 g in 8 fl oz prepared
drink8) Other3:
|
APPROVED |
|
$1.10 |
Organixx Bone Broth Protein - Smooth Chocolate (1
level scoop [25 g] added to 12 fl oz of liquid,
once or more daily9) |
Chicken |
Protein: 20 g (13.3 g in 8 fl oz prepared
drink) Other3:
|
APPROVED |
|
$1.46 |
Tested through CL's Quality Certification Program prior to,
or after initial posting of this Product Review. |
|||||
Unless otherwise noted, information about the products
listed above is based on the samples purchased by ConsumerLab.com (CL) for
this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of
the same quality as what was tested. |
|||||
Copyright ConsumerLab.com, LLC, 2018. All rights reserved.
Not to be reproduced, excerpted, or cited in any fashion without the express
written permission of ConsumerLab.com LLC. |
ConsumerTips™:
Since it's collagen and total protein that distinguishes bone
broth from soup and other broths, look for products that list the amount of
protein they contain (which should be at least 6 to 10 grams per cup sized at 8
fl oz or 240 mL). Also, check that the chicken or
beef broth is made with bone, joint, or cartilage, as these are rich sources of
collagen — something you won't get from a broth made only with meat. Most
products do not list the amount of collagen they provide, but this will likely
be about 40 to 80% of the total protein listed (bone broths made from beef tend
to be on the higher side). As noted earlier, you'll typically get the
most for your money by purchasing a powder (rather than liquid) that's made
from chicken, rather than beef. In addition, you can save a lot of money with
powders, as they generally cost about one-quarter the price of ready-to-drink
liquids. A study in
Australia that compared the amino acid content of bone broths provided some
potentially useful findings when buying, or making, bone broth. It found that
the amino acid content of broth was significantly higher when 1) made from beef
rather than chicken (similar to ConsumerLab's finding
regarding protein content), 2) made from long bones (i.e.
marrow-containing bones) rather than small bones, and 3) fat was not removed
from the broth. The addition of vinegar did not influence the amino acid
content (Alcock, Int J Sport Nutr Excer Metab 2018).
Dose/Serving Size:
As discussed in the What It Does section, if you are drinking
bone broth for potential benefits from collagen, the amount of collagen used in
clinical trials has ranged from 2.5 grams to 15 grams, with most studies using
10 to 15 grams.
A cup of bone broth averages about 5 grams of collagen but this can vary. Use
our findings to see how much collagen we found in each product — see the brown
bar in the graph or the 5th column of the Results table.
If you want to get 10 to 15 grams of collagen per day, consider dividing this
into 2 or 3 cups per day.
Concerns and Cautions:
Bone
broth is generally quite safe to consume. However, individuals with kidney
disease should check product labels and consult with their physician
before consuming bone broth due to the high amounts of sodium and potassium in
some products. In addition, individuals on dialysis who have
fluid intake restrictions should consult with their physician before consuming
liquid bone broth (Gimbar, J Ren Nutr 2017).
Mild to moderate gastrointestinal complaints such as nausea, upset
stomach, diarrhea and gas have occasionally been reported in people
taking undenatured collagen, gelatin or collagen hydrolysate (Vijven, Osteoarthritis Cartilage 2012). Other
side effects that have been reported have been generally mild and include
headache, dizziness, insomnia, lack of appetite, itchy or pustular skin rash
and canker sores (Zhang, Arthritis Rheum 2008).
Rarely, liver function abnormalities such as elevated levels of liver enzymes,
has been reported (Zhang, Arthritis Rheum 2008; Barnett, Arthritis Rheum 1998).
To further assist consumers, ConsumerLab.com licenses its flask-shaped CL Seal
of Approved Quality (see The CL Seal) to
manufacturers for use on labels of products that have passed its testing.
ConsumerLab.com will periodically re-evaluate these products to ensure their
compliance with ConsumerLab.com's standards.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Bone Broth
6/15/2018
How a bone broth is
prepared can significantly affect its content of amino acids - building blocks
for muscle and collagen, according to a recent study. Learn how to find or make
better bone broth in the ConsumerTips section
of the Bone Broth Review. (Also see our Top Picks among bone broths.)
Collagen for Ankle Pain and Sprains?
5/22/2018
A new study investigated
the effects of collagen supplementation on ankle stability, pain and sprains in
athletes. Find out if it helped in the What It Does section
of the Bone Broth Review (which includes information about collagen). (Also
see how much collagen we
found in popular bone broths, and our Top Picks among products).
Related CL Answers (5)