The Benefits of Drinking Bone Broth for Breakfast: A Nervous System Perspective
Have you ever wondered why your grandmother insisted on making chicken soup when you were sick? That comforting bowl of broth might have been more powerful than you realized. In recent years, bone broth has moved from a traditional remedy to a modern wellness staple, with many people incorporating this nutrient-rich liquid into their morning routines. But what exactly happens in your body—particularly your nervous system—when you start your day with bone broth instead of morning coffee?
What Makes Bone Broth Special?
Bone broth is created by simmering animal bones (typically beef bones, chicken bones, or a mixture of meaty bones) for an extended period—anywhere from 8 to 24+ hours. This slow cooking process extracts nutrients from the marrow bones, including collagen, amino acids, minerals, and fatty acids that aren't readily available in many other foods.
Unlike regular chicken broth or beef broth that might simmer for just a couple of hours, true bone broth's extended cooking time breaks down the collagen from animal bones into gelatin and releases key nutrients that support various bodily systems, including your all-important nervous system.
According to a 2021 review published in the Journal of Clinical Nutrition, bone broth contains glycine, an amino acid that plays a crucial role in nervous system function and can help improve sleep quality and reduce fatigue. The study notes that "glycine's inhibitory effects in the central nervous system may produce benefits ranging from improved sleep to reduced anxiety."
Morning Bone Broth: A Nervous System Reset
Your nervous system doesn't operate in isolation—it's intricately connected to your digestive system, immune function, and overall health. This is what makes the timing of consuming bone broth particularly interesting.
Gut-Brain Connection
The gut-brain axis is a bidirectional communication system between your central nervous system and your digestive tract. When you consume bone broth in the morning, you're essentially supporting this critical connection.
Dr. Michael Ruscio, a clinical researcher and gut health specialist, explains that "the nutrients in bone broth, particularly glycine and glutamine, help repair the gut lining, which directly impacts your nervous system function through the gut-brain axis."
Research from Harvard Medical School confirms that improving gut health can positively influence mood, cognitive function, and nervous system regulation. The protein and amino acids in bone broth support digestive health by healing the gut lining, which in turn supports proper neurotransmitter production and nervous system function.
Blood Sugar Stabilization
Starting your day with bone broth instead of a carbohydrate-heavy breakfast can help maintain stable blood sugar levels. This stability is crucial for proper nervous system function and regulation.
According to the Mayo Clinic, blood sugar fluctuations can trigger the release of stress hormones like cortisol and adrenaline, which put your nervous system in a state of high alert. By consuming protein-rich bone broth in the morning, you help avoid these spikes and crashes, keeping your nervous system in a more balanced state.
A small study published in the Journal of Nutrition found that starting the day with protein rather than carbohydrates led to improved glucose control throughout the day. While this study didn't specifically focus on bone broth, it supports the principle that a protein-rich morning option (like bone broth) can positively impact metabolic function and, by extension, nervous system regulation.
Specific Nervous System Benefits of Morning Bone Broth
Support for Stress Response
The glycine in bone broth has been shown to have calming effects on the nervous system. A 2023 study in the Journal of Nutritional Biochemistry found that glycine supplementation reduced stress-induced anxiety in animal models by modulating the hypothalamic-pituitary-adrenal (HPA) axis—a key component of our stress response system.
When consumed in the morning, the glycine in bone broth can help your body respond more effectively to daily stressors, reducing the likelihood of chronic stress and its negative impacts on both physical and mental health.
Improved Sleep Cycle Regulation
Although it might seem counterintuitive to focus on sleep when discussing a morning ritual, what you consume at breakfast can impact your sleep-wake cycle 16+ hours later.
The amino acids in bone broth, particularly glycine, have been shown to improve sleep quality by supporting the parasympathetic nervous system—the "rest and digest" branch of your autonomic nervous system. According to a study in Sleep and Biological Rhythms, glycine supplementation before bed improved subjective sleep quality and reduced daytime sleepiness.
Starting your day with bone broth provides these amino acids in the morning, establishing a foundation for balanced nervous system function throughout the day and potentially better sleep at night.
Inflammation Reduction
Chronic inflammation can irritate the nervous system and lead to issues ranging from brain fog to chronic pain. The amino acids in bone broth, particularly glycine and proline, have anti-inflammatory properties that can help mitigate this effect.
A 2017 study in the Journal of Nutritional Biochemistry found that glycine supplementation reduced inflammatory markers in human cells. By consuming bone broth for breakfast, you're providing your body with these anti-inflammatory compounds at the start of your day, potentially setting up a less inflamed state for your nervous system to function within.
How Long Before You See Results?
Many people wonder how long it takes to experience the benefits of daily bone broth consumption. The answer varies depending on what benefits you're looking for and your individual physiological makeup.
For nervous system benefits specifically:
Short-term effects (within hours): Many people report feeling more mentally clear and experiencing reduced anxiety shortly after consuming bone broth. This may be due to the rapid uptake of glycine and its immediate effects on neurotransmitter function.
Medium-term effects (1-2 weeks): Improved sleep quality and reduced stress reactivity often begin to manifest after 7-14 days of regular consumption.
Long-term effects (1+ months): More significant changes in nervous system function, including better stress resilience, improved mood stability, and reduced inflammation-related nervous system irritation typically take at least a month of consistent consumption to become noticeable.
Dr. Sarah Ballantyne, a medical biophysicist and expert on autoimmunity and nutrition, suggests that "most people notice the gut-healing effects of bone broth within two weeks, but the cascade of benefits to the nervous system continues to build with consistent consumption over 2-3 months."
Bone Broth for Joint Health and Bone Health
While this article focuses primarily on nervous system benefits, it's worth noting that the collagen in bone broth provides significant advantages for joint health and bone health.
Type II collagen, which is abundant in bone broth, has been studied for its effects on joint pain and mobility. A 2017 study published in the Journal of Medicinal Food found that collagen supplementation improved joint comfort and mobility in athletes.
Additionally, bone broth contains calcium, magnesium, phosphorus, and other minerals essential for healthy bones. These minerals work synergistically with vitamin D (which many bone broths contain in small amounts) to support bone density and strength.
The connection to the nervous system is important here too—healthy bones and joints support proper nerve function and transmission, creating a virtuous cycle of wellbeing throughout the body.
Practical Tips for Incorporating Bone Broth into Your Morning Routine
Ready to make bone broth part of your breakfast routine? Here are some practical suggestions:
Replace your morning coffee: If you're looking to reduce caffeine, try swapping your morning coffee for a mug of warm bone broth. Add a pinch of sea salt and fresh herbs for enhanced flavor.
Create a breakfast soup: Add vegetables, a soft-boiled egg, and some leftover protein to your bone broth for a complete breakfast soup.
Blend it: If you're not a fan of the flavor of plain bone broth, try blending it with some steamed vegetables and herbs for a smoother, more palatable breakfast option.
Choose quality: Whether you're making homemade bone broth or purchasing it, prioritize quality. For homemade broth, use bones from grass-fed beef or free-range chicken. For store-bought options, look for products without added sugar or artificial ingredients.
Be consistent: For maximum nervous system benefits, consistency is key. Aim to consume bone broth at least 4-5 times per week.
Possible Concerns and Considerations
While bone broth offers numerous benefits for nervous system regulation and overall health, there are a few considerations to keep in mind:
Histamine sensitivity: Some individuals with histamine intolerance may react negatively to long-cooked bone broth. If you notice symptoms like headaches or flushing, consider using a pressure cooker for less cooking time.
Heavy metals: There has been some concern about lead content in bone broth. To minimize this risk, use bones from healthy, well-raised animals and add a splash of vinegar to your broth to help extract minerals without excessive heavy metal leaching.
Individual needs: While bone broth is generally beneficial, individual nutritional needs vary. Consulting with a registered dietitian can help you determine how bone broth fits into your overall nutrition plan.
Supporting Your Nervous System Beyond Bone Broth
While incorporating bone broth into your morning routine can significantly support nervous system regulation, it works best as part of a comprehensive approach to health. At Rē Precision Health, we understand the importance of addressing nervous system dysregulation from multiple angles.
Our 5, 10, and 21-day programs focus on nervous system regulation through a combination of neuroscience, psychology, and functional medicine approaches. We serve anti-inflammatory meals (including nutrient-rich bone broths) and follow a specialized gut protocol designed to improve digestion and regulate your nervous system.
By combining nutritional interventions like bone broth with targeted nervous system regulation techniques, our programs help address symptoms like sleep issues, digestive problems, hormonal imbalance, brain fog, emotional reactivity, muscle tension, anxiety, and depression that often stem from a dysregulated nervous system.
Conclusion: The Morning Bone Broth Ritual
Starting your day with bone broth does more than satisfy your hunger—it provides your nervous system with critical nutrients that can help regulate stress responses, improve sleep quality, reduce inflammation, and support overall neurological function.
The benefits of drinking bone broth for breakfast extend far beyond what we've covered here, touching on weight management, collagen production, immune function, and more. But perhaps its most powerful role is as a daily ritual that signals to your body: today, we prioritize balance, nourishment, and regulation.
Whether you're dealing with specific digestive issues, looking to improve your joint health, or simply wanting to optimize your nervous system function, incorporating bone broth into your morning routine offers a simple yet powerful step toward better health. And remember, the most significant benefits come not from occasional use but from making bone broth a consistent part of your wellness practice.
Are you ready to take your nervous system health to the next level? Consider joining one of our programs at Rē Precision Health, where bone broth is just one of many evidence-based interventions we use to help you achieve optimal well-being through nervous system regulation.