As we get older, our bodies just need a little extra support — especially when it comes to our joints, digestion, skin, and overall energy. Bone broth has become a popular “grandma’s remedy” that’s making a big comeback, and honestly, for good reason.
Today I want to share 10 benefits of bone broth that will make you run to the kitchen to make this easy liquid!
You make it simply by simmering bones (chicken, beef, or turkey) for hours. That long, slow cook gently extracts collagen, gelatin, amino acids like glycine and glutamine, and minerals such as calcium, magnesium, and phosphorus.
While formal research on the benefits of bone broth itself is still pretty limited, the individual nutrients inside it are well-studied and especially helpful as we age.
Here are 10 potential benefits that many people over 50 and 60 find really valuable
- Supports Joint Health & Mobility: The collagen and gelatin in bone broth help cushion our joints and can ease that daily stiffness or discomfort from everyday wear and tear — something many of us notice after 60.
- Promotes Stronger Bones: Packed with minerals like calcium, magnesium, and phosphorus, bone broth provides natural building blocks that support bone density as natural bone loss speeds up with age.
- Helps Maintain Muscle Mass: With roughly 8 to 10 grams of protein per cup, it’s an easy, gentle way to get quality protein, which is super important for fighting sarcopenia (age-related muscle loss).
- Supports Gut Health & Digestion: Amino acids like glutamine can help strengthen your intestinal lining and calm inflammation, making it really soothing for occasional digestive slowdowns.
- May Improve Skin Elasticity: Collagen is the protein that helps keep skin firm. A lot of people notice their skin feels a bit more hydrated and resilient when they drink bone broth regularly.
- Boosts Hydration: It’s mostly water mixed with natural electrolytes, making it a tasty, comforting way to stay hydrated — especially on days when plain water just feels a bit boring.
- Provides Anti-Inflammatory Support: The amino acids and minerals can help soothe chronic low-grade inflammation, which tends to creep up as we get older.
- May Improve Sleep Quality: Glycine, which is super abundant in bone broth, is linked to better sleep and a calmer nervous system. That’s a welcome perk at any age, but definitely past 60.
- Supports Immune Function: That mix of minerals and amino acids gives your immune system a nice, gentle daily lift, which becomes more and more important over the years.
- Easy & Comforting Nutrition: It’s warm, satisfying, and really gentle on the stomach — perfect for days when your appetite or chewing isn’t quite what it used to be. Most people find it simple and comforting to fold right into their daily routines.
Just a quick thought: bone broth isn’t some magic cure-all, but it is a wholesome, nutrient-dense food option that fits right into a healthy aging lifestyle. Everyone’s results vary, and it’s always a good idea to speak with your doctor if you have specific health conditions.
Taking a Closer Look at the Real Benefits of Bone Broth
When you’re trying out a traditional food or supplement, it helps to understand why it works. The main benefits of bone broth come straight from that long cooking process, which breaks down tough bones and connective tissue into simple, easy-to-digest compounds.
As we navigate our 50s, 60s, and beyond, our bodies naturally slow down on making these key structural proteins. Adding nutrient-dense whole foods is one of the easiest, most proactive things we can do to support our daily vitality. Here is a little more on how these pieces fit together:
- The Collagen Connection: While expensive face creams have their limits, eating the building blocks of collagen gives your body the actual raw materials it needs from the inside out. It supports the structural health of your skin, tendons, ligaments, and cartilage.
- Gut Lining Integrity: Our gut health plays a huge role in how well we absorb nutrients and manage everyday inflammation. Glutamine acts as a preferred fuel source for the cells lining your small intestine, helping keep that barrier strong and healthy.
- Electrolyte Balance: Staying properly hydrated gets a bit trickier as we age because our natural thirst cues just aren’t as loud. A warm, savoury mug of broth makes it easy to get those fluids in while supplying trace electrolytes without any weird added sugars or ingredients.
Simple Homemade Bone Broth Recipe (Chicken Version – Easiest for Beginners)
Making your own broth at home is surprisingly simple, very budget-friendly, and lets you keep an eye on every single ingredient that goes into the pot. This classic recipe yields about 8 to 10 cups and is very forgiving. You can easily use a slow cooker or an Instant Pot if you want to keep things hands-off.
Ingredients:
- 1 to 2 chicken carcasses (or leftover roasted chicken bones) plus a few chicken feet if you have them (for extra gelatin)
- 2 carrots, roughly chopped
- 2 celery stalks, roughly chopped
- 1 onion, quartered
- 3 to 4 garlic cloves, smashed
- 2 tablespoons apple cider vinegar (this helps pull the minerals right out of the bones)
- 1 to 2 teaspoons salt (or however much you prefer)
- Optional: A few bay leaves, black peppercorns, or fresh parsley and thyme
- Cold filtered water (just enough to cover the bones by 2 to 3 inches)
Step-by-Step Instructions on How to Make Bone Broth:
- Drop all your ingredients into a large stockpot, slow cooker, or Instant Pot.
- Pour in the apple cider vinegar and let everything sit in the cold water for 30 to 60 minutes. (This step really helps break down the bone structure so you get the most nutrients possible).
- Bring the pot to a boil, then turn the heat down to a very gentle simmer.
- Stovetop: Let it simmer on low for 12 to 24 hours. (The longer it goes, the richer it gets).
- Slow cooker: Cook on low for 18 to 24 hours.
- Instant Pot: Pressure-cook on high for 2 to 3 hours, then let it release naturally.
- Skim off any foamy bits that rise to the top during the first little while.
- Strain the liquid through a fine-mesh strainer, let it cool down, and stash it in the fridge (it stays fresh for about 5 to 7 days) or freeze it in convenient portions for later.
You can also check out this easy recipe!
Fun Ways to Enjoy Your Broth:
- Sip it warm out of a favourite mug just like tea or coffee on a quiet afternoon.
- Use it as a flavorful base for any vegetable soup, stew, or chili.
- Cook your grains — like rice, quinoa, or farro — right in the broth for a simple flavour and protein boost.
- Splash a little into pan sauces or gravies to round out dinner.
- Bone broth is a great way to break a fast as well!
Pro tip: If you ever switch things up and make a beef batch, try roasting the bones at 400°F for about 30 to 40 minutes first. That one extra step gives you an incredible, deep, savoury flavour that makes the finished broth taste amazing.
Final Thoughts on the Benefits of bone broth
At the end of the day, looking after our health as we get older doesn’t have to be complicated or feel like a chore. Adding a warm mug of homemade bone broth to your routine is a simple, cozy, and traditional way to give your body a little extra love from the inside out.
Whether you sip it plain on a chilly afternoon or use it as the secret weapon in your favourite weeknight soup, it’s a wonderful habit that fits right into a vibrant, active life.
