Is Pork Bone Broth Healthy? A Complete Guide to the Benefits and Risks

Bone broth made from pork bones has recently surged in popularity. Proponents claim it delivers a variety of health benefits. But is consuming pork bone broth actually good for you? Let’s take a comprehensive look at what science says.

What is Bone Broth?

Bone broth is a mineral-rich liquid made by simmering animal bones and connective tissue in water for hours. This long cooking time helps extract the nutrients from the bones into the water.

Pork bones like the femur, knuckles, feet, and neck bones work well for making bone broth Pork skin, hooves, and cartilage can also be used

The main nutrients pork bone broth provides include:

• Collagen – strengthens bones, skin, nails and hair
• Glycine – supports gut and joint health
• Glucosamine – protects cartilage
• Chondroitin – reduces joint inflammation
• Electrolytes like calcium, magnesium, phosphorus
• Trace minerals like zinc, boron, silicon
• Vitamins A, K2, B vitamins

Potential Benefits of Pork Bone Broth

Here are some of the top evidence-based benefits that drinking pork bone broth may provide

1. Anti-Inflammatory Effects

The collagen, glycine, glucosamine and chondroitin in pork bone broth have anti-inflammatory properties.

Glycine can lower inflammatory markers like CRP. Glucosamine and chondroitin reduce joint inflammation in osteoarthritis.

Overall, the nutrients in pork bone broth may help reduce inflammation throughout the body Chronic inflammation is linked to diseases like heart disease, diabetes and autoimmunity

2. Supports Joint Health

Multiple studies show glucosamine and chondroitin from bone broth can significantly reduce joint pain, improve mobility and protect cartilage breakdown in osteoarthritis.

The collagen may also support joint health by promoting cartilage production and integrity. Pork bone broth delivers all of these beneficial compounds.

3. Boosts Immunity

Bone broth made from pork bones provides nutrients that boost the immune system.

For example, it contains zinc which increases the production of white blood cells. It also has vitamin A which enhances the immune response to infections.

The collagen and amino acids like glycine further support a healthy immune system.

4. Aids Digestion and Gut Health

Pork bone broth is abundant in gelatin and collagen made from pork skin and cartilage. These compounds “seal and heal” the protective mucosal lining of the GI tract.

Bone broth also delivers glycine which is essential for a healthy gut. It helps regulate stomach acid production and protects against ulcers.

Regularly consuming pork bone broth may improve leaky gut, IBS and other digestive issues. The glycine may also ameliorate inflammatory bowel diseases like Crohn’s disease.

5. Promotes Heart Health

Pork bone broth contains the amino acid glycine which plays an important role in cardiovascular health.

Studies show glycine helps lower blood pressure, prevents hardening of the arteries and improves other risk factors for heart disease like oxidative stress and inflammation.

The magnesium and potassium in pork bone broth also support heart health and circulation.

6. Contains Compounds for Healthy, Youthful Skin

Collagen makes up 70% of your skin. Consuming collagen from pork bone broth can improve skin hydration, elasticity, smoothness and reduce wrinkles.

It also provides zinc and vitamin A which accelerate wound healing, along with antioxidants that protect skin from sun damage. The bioavailable collagen in bone broth may help maintain healthy, youthful skin.

7. Improves Sleep Quality

Glycine consumed before bedtime has been shown in studies to improve sleep quality and duration. It also caused people to feel more rested upon waking up.

Pork bone broth contains significant amounts of glycine. Sipping a cup before bed may help you fall asleep faster, sleep more soundly and wake up more refreshed.

8. Supports Muscle Mass

Pork bone broth provides easily digested high-quality protein in the form of collagen, gelatin and amino acids.

Consuming extra protein from bone broth can help maintain and build muscle mass, especially when paired with resistance training. The protein in bone broth may be particularly helpful for preserving muscle during aging.

Potential Drawbacks and Precautions

While pork bone broth has some great benefits, there are also a few potential concerns to be aware of:

• It’s high in saturated fat and cholesterol, which some people may need to limit. Choose lean source materials.

• The lead content of some pork bone broths exceeds safe limits, especially broths made from conventionally-raised pork. Lead accumulates in bones and may leach into broth.

• Improperly handled broth can contain dangerous bacteria. Use good hygiene when making bone broth at home.

• Some pre-made broths contain additives and MSG to enhance flavor. Check labels if you have allergies or sensitivities.

• People with gout or kidney problems may need to limit bone broth intake due to its high amino acid content.

How Does Pork Bone Broth Compare to Beef and Chicken?

The nutritional value of bone broth depends on the animal source used. Here’s how pork stacks up against other common broths:

Pork – Very high in collagen, glutamine and glycine but lower in some trace minerals than beef. Contains more collagen than chicken or turkey. Excellent for gut and skin health.

Beef – Richer in minerals like calcium, magnesium, potassium and phosphorus than other broths. Highest protein content. Best for joint health.

Chicken – Highest overall amino acid content but lower in collagen. Moderate mineral levels. Contains cysteine for lung and thyroid health. gentlest flavor.

All three provide a variety of vitamins, minerals, collagen, gelatin and amino acids that deliver significant health benefits. Choose pasture-raised, organic animals whenever possible.

Tips for Using Pork Bone Broth

Here are some easy ways to start enjoying pork bone broth:

• Replace water with broth when cooking rice, quinoa or oatmeal for added flavor and nutrition.

• Use it as the base of soups, stews or gravies instead of water.

• Add it to sauces, marinades and braising liquids.

• Sip warm bone broth on its own as a soothing snack or nightcap.

• Use pork broth to braise tough cuts of meat to make them tender.

• Freeze broth in ice cube trays for easy use in recipes.

• Mix with miso paste for a comforting probiotic-rich soup.

The Bottom Line

Pork bone broth made from quality pasture-raised pigs can be a nutritious addition to your diet. It delivers protein, collagen, amino acids, minerals, and antioxidants that may benefit digestion, skin health, immunity, heart health, muscles, joints, and sleep.

However, bone broth is not a cure-all. Some of its proposed benefits lack solid scientific support. It’s also not suitable for everyone, especially those needing to restrict sodium, saturated fat or cholesterol. Talk to your healthcare provider before adding bone broth if you have any health conditions.

Overall, incorporating pork bone broth in moderation may provide certain benefits as part of a balanced, healthy lifestyle. But quality matters, so seek bones from pasture-raised heritage breed pigs whenever possible.