Bone Broth or Collagen Supplements – Which Will Give You Better Skin Rejuvenation Results?

Bone broth has long been regarded as a nutritional elixir, celebrated for its potential to support various aspects of health, from gut function to joint mobility. Its preparation involves simmering bones and connective tissues from various animals for many hours, extracting valuable nutrients like collagen, amino acids, minerals, and bone marrow.

Since bone broth is high in collagen, it seems logical to conclude that it would bring the same skin rejuvenation results as collagen supplements.

Would it be a valid conclusion though? How high is the collagen content of bone broths? If you drink bone broth every day, will you see skin rejuvenation results comparable with those shown in studies done with collagen supplements such as Collagen Elixir?

Let’s try to answer these questions. First, let’s find out if the folklore surrounding bone broth is the only source of information we can rely on, or maybe there are also some research studies that looked into the effects of bone broth?

Challenges that come up in bone broth studies

A quick look at available studies shows that scientific evidence supporting the health benefits of bone broth consumption, particularly in terms of skin rejuvenation, is much harder to produce compared to the evidence supporting the benefits of collagen supplements.

Studies have shown that the concentration of collagen in bone broth can vary significantly depending on cooking time, temperature, and the type of bones and other tissues used.

This variability makes it challenging to accurately quantify the amount of collagen consumed by study participants. This also makes it very hard to design a study that can make general statements about bone broth because every bone broth has a unique nutritional profile.

Testing multiple bone broth preparations

One group of researchers from Australia found a way to make general conclusions about collagen content in bone broth by measuring collagen precursors (specific amino acids) in multiple different preparations. Both commercial products and lab-prepared bone broths were tested.

The results of this study were presented in this article: “Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research” published in the International Journal of Sport Nutrition and Exercise Metabolism.

As it was expected, the researchers found a large variability in the amino acid content of different bone broths. They also found that key amino acids essential for collagen synthesis, such as glycine, proline, and hydroxyproline, were significantly lower (about 10 times lower) in all bone broth preparations compared to a reference collagen supplement.

These results mean that, while bone broth can help bring up your collagen consumption, it can’t be considered a consistent and reliable source of collagen and also can’t deliver the concentrations of collagen precursors comparable with collagen supplements .

It’s not just about the collagen content

Collagen supplements often contain additional ingredients that complement their rejuvenating effects and may support collagen synthesis.

For example, the Collagen Elixir formula is enhanced by added vitamin C, zinc, and biotin, and contains skin-supporting botanicals, such as aloe vera, acerola berries, goji berries, and chamomile extracts. These ingredient work synergistically with collagen peptides to promote overall skin health and vitality.

While bone broths also contain additional beneficial components that may support some aspects of overall wellness, these components are not necessarily affecting the skin.

Another advantage of collagen supplements is their convenience and portability. Unlike bone broth, which requires hours of simmering and preparation, collagen supplements offer a quick and hassle-free way to boost collagen intake on the go. This makes it easier for people with busy lifestyles to prioritize their health and wellness without sacrificing time or convenience.

So what’s the verdict?

Bone broth definitely can be counted as one of your natural sources of collagen and may provide additional wellness benefits. If you are looking for a consistent and reliable source of collagen with proven skin rejuvenation effects though, a high-quality collagen supplement is a better choice.

So go ahead, sip on that bone broth if you love it, but don’t forget to add a collagen supplement magic to your routine for that extra glow. Look for a product that comes from a reputable company and provides 5 or more grams of hydrolyzed collagen per dose.

If you are planning to incorporate bone broth in your diet, keep in mind that the same study I mentioned earlier, found out that commercial bone broths were lower in all amino acids than the self-prepared varieties. In case you want to make your own broth, I included a simple recipe below.

How to Make Bone Broth

Here is a very simple bone broth recipe:

  • Fill a large pot with 1 gallon of water.
  • Add 2-4 pounds of animal bones and, optionally, connective tissue.
  • Bring to a boil.
  • Reduce heat to a simmer. Cook for 12-24 hours.
  • Add salt and pepper to taste.

Beef, chicken, and pork based bone broths are the most common types. But you can create bone broth from virtually any animal’s bones and connective tissue. Some examples include turkey, veal, lamb, bison, buffalo, deer, and fish. You can also use a mix of bones from different animals.

Add flavor to your bone broth with ingredients like onion, celery, carrot, parsley, thyme, and garlic. Add these before you boil the broth.

The longer you simmer broth, the more flavor it will take on from the bones and tissue. You can also prepare bone broth in a pressure cooker or slow cooker.

Use your bone broth as a base for soups, sauces, and gravy or drink it on its own.