Long-simmered bones extract collagen (which becomes gelatin), glycine, proline, hydroxyproline, calcium, magnesium, phosphorus, and marrow fats. The gut-healing properties of bone broth are one of the most consistent findings in gut health research. Glycine is an inhibitory neurotransmitter — bone broth at night improves sleep quality.
Chicken backs, feet, and necks are inexpensive at most grocery stores and are the best collagen-rich bones. Beef knuckles and marrow bones from the butcher. The tradition of 'making something out of nothing' — using every part — is ancestral and correct.
Glycine in bone broth supports the integrity of the gut lining — directly relevant to the leaky gut associated with chronic stress and the Standard American Diet. Research shows improved gut permeability markers with regular bone broth consumption. Glycine also crosses the blood-brain barrier and improves sleep quality — one of the few foods with direct sleep architecture effects. Collagen supports joint health relevant to the arthritis rates in Black Americans.
Roast bones first (400F, 30 min) for deeper flavor. Cover with water, add 2 tbsp apple cider vinegar (helps extract minerals from bone), bring to boil, then simmer on low for 12-24 hours (chicken) or 24-48 hours (beef). Strain. Refrigerate — the good broth gels when cold. The gel is the collagen. Use as a cooking liquid, drink as a warm tonic, or add to soups. Slow cooker or Instant Pot makes this accessible.
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