What are the Benefits of Bone Broth?

 

Bone broth is an ancient superfood but now trending in the health and wellness world.

Bone broth’s rise to fame in recent years started with the paleo dieting trend, which follows a way of eating that mimics the types of foods humans would have eaten during the Paleolithic era. Bone broth is a staple of the paleo diet. It is also keto-diet friendly, and the popularity of these diets has helped bone broth gain traction.

Bone broth is made with roasted animal bones and simmered for a very long time—usually between 12 and 48 hours—to give the bones plenty of time to break down and release the nutrients inside, including vitamins, minerals and amino acids. The type of bones used for the broth and the preparation will affect the nutritional value of the resulting bone broth. Generally, bone broths contain varied amounts of calcium, magnesium, potassium, phosphorus and trace minerals. Bones also contain collagen, the most plentiful type of protein in the body, and along with it a wide range of amino acids. The collagen in bone broth is a big factor in its popularity. 

Marrow contains additional vitamins and minerals, including vitamin A, vitamin K-2, boron, iron, zinc and essential fatty acids, and the connective tissue contains glucosamine and chondroitin, all of which may be imparted to the broth, depending on the bones used.

Bones from various sources may contain specific nutrients unique to its source. Here is a list of the most common types of broth: 

Beef Bone Broth—Contains protein and minerals, including calcium, magnesium, phosphorus and sulfur, and may also contain CLA (Conjugated Linoleic Acid), a type of fatty acid.

Chicken Bone Broth—Contains protein, vitamins and minerals. Chicken broth made with chicken feet contains more gelatin than chicken broth made without chicken feet.

Fish Bone Broth—Fish broth typically contains protein, vitamins and minerals, but it can also contain iodine.

All these vitamins, minerals and amino acids are the sources of bone broth benefits: 

Skin: The collagen in bone broth may promote skin health. An 8-week study on the effects of collagen supplementation on skin revealed better skin hydration and improved density of collagen in skin. 

Hair & Nails: Collagen is protein, and protein is a building block of hair and nails. Getting enough protein in the diet supports hair and nail growth. And supplementing with collagen may boost nail growth by as much as 12% plus reduce breakage. 

Joints: Glucosamine and chondroitin found in bone broth are popular nutrients used for supporting joint health. Studies show glucosamine and chondroitin may support joint comfort and help minimize age-related cartilage breakdown. 

Strong Bones: Collagen plays a role in bone health, and broth that contains magnesium, potassium and calcium may help support bones since those minerals contribute to bone health. However, the amounts of these nutrients in bone broth are typically low. 

Digestion: Amino acids and gelatin in bone broth may help balance the gut, aid digestion and support a healthy gastrointestinal tract. 

You can make your own bone broth, or buy premade. If you do make your own bone broth, you can also add fresh or ground organic herbs to boost the flavor and benefits. Try organic garlic, ground turmeric, rosemary or thyme.

What are Nootropics?

 

Research has shown that declining memory function can sometimes start as early as age 30. Maintaining cognitive faculties consistently ranks near the top of people’s long-term health wish lists.

Nootropic herbs are plants that support mental performance, such as cognition, memory, concentration, focus and learning while mitigating and protecting against cognitive decline. Nootropics also help to support mood, sleep and mental health.

Depending on the types of benefits desired, nootropics can be taken as a single ingredient, or combined with other nootropics to form “stacks” for even more enhanced effects.

Below are some of the nootropic herbs:

Rosemary

Rosemary is medicinal and nourishing for the nervous and cerebrovascular systems. Rich in terpenes, phenolic acids and flavones, rosemary is strongly aromatic and a potent antioxidant. Energetically, it is warming and slightly bitter, making it a great herb to incorporate. 

Rosemary supports cognition, memory and alertness, giving us that mental “on”feeling. There are many ways to incorporate rosemary into our daily routines. Rosemary essential oil can be diffused in the space or simply inhaled. In terms of culinary applications, rosemary can be used both fresh and dried, infused in olive oil or vinegar, or combined with salt for an herbal seasoning while rosemary tea is quite delicious.

Lemon Balm

Lemon balm is incredibly nutritive to the nervous system. It is calming and supports the mood while also increasing alertness. It helps to increase cognitive speed. Energetically lemon balm is cooling and helps us to recenter, ground and tune in. It is quite uplifting to the mood and helps to protect the aging brain.

Bacopa

Bacopa is also known as Brahmi and water hyssop. It is extremely bitter and energetically cooling. Ayurveda considers bacopa to be a rasayana, or a rejuvenating herb for vitality and longevity. Bacopa is an antioxidant, anti-inflammatory, cerebral tonic, neuroprotective and nervine. Bacopa is a fantastic herb to use daily to support mental clarity, retention, problem solving and rate of learning. It is a great herb for those that might have trouble sitting and focusing on the task at hand to promote attention, or for those who are over-stimulated mentally to combat mental fatigue. Bacopa supports forgetfulness in the short term, and enhances memory in the long term.

Caffeine and L-Theanine

While you can take caffeine on its own to get a boost of energy, the “jitters” or feelings of anxiousness followed by fatigue that is often associated with this stimulant can sometimes do more harm than good, especially for tasks that take longer periods of time. These side effects make taking caffeine on its own a less than ideal solution for maintaining healthy energy levels. 

However, if you stack L-theanine (an amino acid that found primarily in green and black tea and some mushrooms to help ease anxiety, stress and reduce insomnia) with caffeine, you can not only enhance cognitive performance due to this amino acid’s ability to cross the blood-brain barrier, but you may also feel calm while boosting mental energy.

Stacking these nootropics can help you stay motivated and zero in on the task at hand, making this combo one of the best for energy and focus without the crash. 

Alpinia Galanga

Alpinia galanga is part of the ginger family. This herbal nootropic is a powerful alternative if you are looking for same-day enhanced focus and mental energy. 

Alpinia galanga works with a cognitive process called the “Attention Network Function” (ANF) to combat stressors that can pull our attention in multiple directions, helping to keep us on track and energized without any negative side effects.

While you can stack this nootropic with caffeine to amplify the stimulant’s effects, Alpinia galanga can sustain mental alertness just fine on its own making it an increasingly popular option for those looking for a mental edge.

Ginkgo Biloba

Ginkgo biloba may have the potential to improve memory and slow cognitive decline that comes with aging. Ginkgo promotes multiple cognitive functions by improving blood flow to the brain, regulating neurotransmitters and can also offer antioxidant benefits that help fight free radicals.

Not only is ginkgo a great resource for recall, but it can also bring some benefits for nervous system support and promote healthy levels of dopamine for a balanced mood.

Lion’s Mane Mushroom

This mushroom provides some adaptogenic benefits and helps manage brain fog for better recall. Lion’s mane is commonly stacked with other nootropics like coffee for a more productive start to the day, or other mushrooms like reishi or chaga for bolstered immunity or to relax the mind.

As an adaptogenic mushroom, lion’s mane can effectively lower the effects of stress on your body so that you are able to maintain mental clarity and can recall what you need to.

Ashwagandha

Because ashwagandha can easily reach the neurons beyond the blood-brain barrier, it is able to help us adapt to stressful situations by lowering cortisol levels and reducing our fight-or-flight response to stress. 

Studies suggest that a high concentration of full-spectrum ashwagandha can improve one’s resilience to stress and self-assessed quality of life. Ashwagandha may even play a role in mitigating feelings of anxiousness and promoting a more balanced mood.

There are some great nootropics you can stack with ashwagandha to enhance these benefits. For example, rhodiola rosea is an adaptogenic herb that helps regulate mood and maintain healthy energy levels while Korean ginseng can support immune and cardiovascular health along with a healthy response to stress. When you stack nootropics like these together, you are more able to bring comprehensive balance back your body and mental health.