Bone broth, a liquid created by slow-simmering animal bones and connective tissue, has gained popularity due to claims it supports the health of hair, skin, and nails. This traditional preparation is touted as a natural source of nutrients theorized to enhance hair growth. The core question is whether scientific understanding supports the use of bone broth specifically to improve hair growth.
Key Components in Bone Broth Relevant to Hair Health
The lengthy simmering process extracts several biological components from the bones and connective tissue that are relevant to hair health. The most prominent component is collagen, which breaks down into gelatin during cooking. This gelatin is rich in the amino acids that form the backbone of structural proteins.
The amino acids Glycine and Proline are especially abundant in bone broth and are considered building blocks for the hair protein, keratin. Trace minerals like calcium, magnesium, and phosphorus are also released from the bones, alongside compounds like hyaluronic acid, known for its moisture-retaining properties.
Biological Mechanisms Supporting Hair Structure
The theoretical benefit of bone broth begins with the structural role of the amino acids it provides. Keratin, the primary protein composing hair strands, requires a steady supply of specific amino acids for its synthesis. Glycine and Proline, delivered by the breakdown of bone broth’s gelatin, serve as the raw material the body uses to manufacture keratin.
Collagen also supports the environment surrounding the hair follicle. Hair follicles are anchored in the dermis, a layer of skin primarily composed of collagen. Maintaining the strength and elasticity of this dermal layer is hypothesized to create a stable foundation for hair to grow.
Glycine also possesses antioxidant properties, which can help mitigate oxidative stress in the scalp. Oxidative stress is known to damage hair follicles and accelerate the aging process. By helping to neutralize free radicals, the glycine in bone broth may contribute to a favorable environment for sustained hair growth.
Current Scientific Evidence and Limitations
Scientific evidence for the consumption of traditional bone broth leading to significant hair growth is limited, focusing more on the components than the whole food itself. Research frequently examines isolated, hydrolyzed collagen peptides, which are broken down for maximum absorption, and these studies often show positive results for skin elasticity and moisture, indirectly benefiting hair health. Data specifically on the efficacy of non-hydrolyzed collagen from traditional bone broth remains sparse.
A challenge arises regarding bioavailability, which is the body’s ability to absorb and utilize the nutrients. Some research suggests that while bone broth may contain a high level of collagen precursors, the absorption rate can be slower compared to processed collagen supplements, possibly due to the fat content of the broth. Furthermore, the nutritional content of homemade bone broth is highly variable, depending on the type of bones used and the simmering time, making it an unreliable source for a consistent therapeutic dosage.
While the components of bone broth are scientifically linked to hair health, direct, peer-reviewed clinical trials demonstrating that bone broth alone causes a measurable increase in hair density or growth are not yet available. The foundational building blocks are present, but the concentration and absorption may not be as effective or predictable as standardized collagen peptide supplements.
Practical Considerations for Incorporating Bone Broth
Consumers who wish to incorporate bone broth for potential hair benefits should focus on sourcing and preparation to maximize the nutritional yield. Selecting bones from grass-fed, pasture-raised animals is recommended. Poorly sourced bones can sequester heavy metals, such as lead, which may leach into the broth during the long cooking process.
To ensure sufficient gelatin extraction, the bones should be simmered for an extended period, typically between 12 to 24 hours. Longer cooking times help break down the collagen into gelatin and release minerals, but also increase the risk of heavy metal leaching, underscoring the need for clean, high-quality bones. For those seeking a more consistent and highly absorbable source of collagen, collagen peptides remain a viable alternative to traditional broth.