Bone broth, a liquid made by simmering animal bones and connective tissue for an extended period, has been consumed for centuries as a nourishing food. The popular belief is that this simple preparation acts as a powerful elixir, offering numerous health benefits, including support for the cardiovascular system. Investigating this claim requires a look at the specific compounds extracted during the long cooking process and the scientific evidence supporting their effects on heart function.
Key Nutrients Found in Bone Broth
The long simmering time extracts several components from the bones and tissue, most notably amino acids and collagen precursors. These include glycine, proline, and glutamine. Glycine, in particular, is often cited for its role in reducing oxidative stress and inflammation, two processes that underpin the development of many chronic diseases, including heart conditions.
Proline is a precursor to hydroxyproline, which is a major component of collagen, the protein that provides structure to connective tissues throughout the body, including the walls of blood vessels. By supplying these amino acids, bone broth theoretically provides the raw materials needed to maintain the integrity and elasticity of the vascular system. The broth also contains minerals like potassium and magnesium, which play a direct role in regulating blood pressure.
Despite the presence of these beneficial compounds, the actual nutrient density can vary widely depending on the bones used and the cooking method. Some analyses have shown that the mineral content, particularly calcium and magnesium, is surprisingly low. The amount of calcium in a cup of bone broth, for instance, is often a small fraction of what is found in a cup of milk, suggesting it is not a highly reliable mineral source.
Evaluating the Scientific Evidence for Cardiovascular Support
The theoretical benefits of the amino acids in bone broth are based on their established roles in human physiology, but the concentration delivered in a typical serving is often not comparable to therapeutic doses. Glycine and proline are known to be anti-inflammatory, yet the amount absorbed from the broth may be too low to exert a significant, measurable impact on systemic inflammation markers.
One area of specific research involves the peptides released from cooked bone proteins, which are short chains of amino acids. A study on dry-cured ham bones found that peptides derived from collagen and hemoglobin could inhibit enzymes associated with cardiovascular disease, such as Angiotensin I-Converting Enzyme (ACE-I). Inhibiting ACE-I can help relax blood vessels, which is a common mechanism for pharmaceutical drugs used to treat high blood pressure.
However, a significant gap exists between these promising laboratory findings and direct evidence from human clinical trials. There is a lack of rigorous, large-scale studies that specifically track the consumption of bone broth and its effect on measurable cardiovascular markers like blood pressure or cholesterol levels.
The idea that bone broth provides a direct, proven benefit to heart health remains largely theoretical. This theory is rooted in the properties of its isolated components rather than the efficacy of the whole food.
Sodium and Other Factors Affecting Heart Health
While the intrinsic components of bone broth offer theoretical health advantages, the practical preparation of the product introduces a major factor that can negatively affect cardiovascular health: sodium. Sodium intake is directly linked to blood pressure, and high levels can place undue strain on the heart and arteries.
Commercially prepared bone broths can contain a wide range of sodium, often significantly contributing to a person’s daily intake. A single cup of store-bought bone broth can contain anywhere from 350 milligrams up to 860 milligrams of sodium, which is a substantial portion of the recommended daily limit. Consuming multiple servings of high-sodium broth daily could counteract any potential benefits from the amino acids, especially for individuals already struggling with hypertension. Consumers wishing to mitigate this risk should prioritize unsalted or low-sodium varieties, or prepare their own broth at home without adding salt.
Another factor to consider is the potential for heavy metal contamination, specifically lead, which can accumulate in animal bones over time. When bones are simmered for many hours, a small study showed that lead concentrations in the broth were several times higher than in the water used. While the resulting levels were generally below the Environmental Protection Agency’s action level for drinking water, it remains a consideration for frequent consumers. Lead exposure is known to have adverse effects on the cardiovascular system.