Have you ever seen bone marrow on the menu at a gourmet restaurant and wondered if it’s really worth the hype?
Our ancestors made bone marrow a staple in their traditional diets for centuries. But now we’re learning their ancestral wisdom is actually backed by modern science.
So, where does this nutrient-packed treasure come from? Is it really good for you? And, more importantly, what does it taste like?
We’ll answer all those questions and more as we explore the health benefits of bone marrow in this guide, starting with:
🤔 WHAT IS BONE MARROW EXACTLY?
Bone marrow is the squishy, spongy tissue found inside bones.
Scientifically speaking, bone marrow is where bodies churn out red blood cells (those oxygen-carrying champs), white blood cells (the immune system's army), and platelets (the little helpers that stop bleeding, aka the clotting squad).
Depending on where you live, culinary bone marrow typically comes from the largest bones (such as the hip and femur/thigh) of:
- Cows
- Sheep
- Goats
- Bison
- Elk
- Moose
- Caribou
😋 WHAT DOES BONE MARROW TASTE LIKE?
Bone marrow has been called “the butter of the gods.” Because it’s mostly made of fat, it boasts a rich, savory, umami, and sometimes sweet flavor.
When cooked, bone marrow takes on a creamy, silky consistency that spreads easily and lends itself to full-bodied broths and sauces.
So, what’s the actual nutritional value of bone marrow?
📊 BONE MARROW NUTRITION FACTS
Bone marrow is a nutrient-packed powerhouse. It contains:[*][*]
- Collagen and gelatin
- Amino acids
- Glucosamine and chondroitin sulfate
- Essential minerals (iron, potassium, phosphorus, zinc, calcium, magnesium, and selenium)
- Vitamins such as vitamin A (for vision support), vitamin K2 (for bone and heart health), vitamins B2 + B12 (for energy production), and vitamin E (a potent antioxidant)
While bone marrow’s macronutrient and micronutrient ratios depend on the type of animal, it generally contains very little protein or carbohydrates and lots of healthy fats.
Our ancestors instinctively craved these nutrients, and now science can tell us why.
💙 IS BONE MARROW GOOD FOR YOU?
There aren’t many studies specifically examining bone marrow health benefits. However, we have a ton of research on the individual compounds found in bone marrow.
So experts believe the benefits of consuming bone marrow may include:
💫 LOWER INFLAMMATION
Chronic inflammation is linked to faster aging and health conditions such as obesity, type 2 diabetes, heart disease, arthritis, neurodegeneration (dementia and Alzheimer’s), and cancer.[*]
Scientists say bone marrow is loaded with anti-inflammatory compounds like the amino acid glycine and healthy fats such as omega-3 fatty acids and conjugated linoleic acid (CLA).
Studies show that these may all decrease inflammation in your body and prevent those conditions.[*][*][*]
🐮 The healthy fatty acids in beef tallow also boast this perk!
💪 BETTER JOINT HEALTH
There are three science-backed reasons to use bone marrow for joint pain relief: collagen, glucosamine, and chondroitin sulfate.
Research reveals that these three naturally occurring compounds help:[*][*][*]
- Maintain healthy joints
- Relieve joint pain
- Improve joint and cartilage function
- Increase flexibility and mobility
- Rebuild cartilage
- Reduce the risk of joint deterioration
They’ve even been shown to treat osteoarthritis, the most common degenerative joint disease.[*][*]
🛡️ STRONGER IMMUNITY
Consider using bone marrow for an immune system boost during cold and flu season.
The amino acids and healthy fats in bone marrow play a crucial role in your immune response.[*][*][*] They can enhance your body's natural defenses and improve your overall wellness.
The zinc in bone marrow is also essential for a high-functioning immune system, especially when it comes to bacteria, parasites, and viruses.[*][*]
✨ GLOWING SKIN
Collagen is a proven game-changer if you want a radiant complexion and youthful glow. So it’s no surprise that people swear by collagen-packed bone marrow for skin health.
Studies show that collagen can help:[*][*][*]
- Repair damaged skin
- Improve skin elasticity and texture
- Reduce the appearance of fine lines and wrinkles
- Increase skin hydration (for that healthy bounce!)
💡 Deep dive: Bone Broth vs. Collagen Peptides: Which is Better for You?
🩹 LEAKY GUT HEALING + GUT HEALTH SUPPORT
A healthy gut is paramount for overall health. It's responsible for absorbing nutrients and protecting your body from harmful bacteria.
If you develop leaky gut syndrome, bacteria and other pathogens can escape your gut, get into your bloodstream, and cause a slew of unpleasant side effects.[*]
Many people are now turning to bone marrow for gut health because the collagen, gelatin, and amino acids (especially glycine) may:[*][*][*][*]
- Support optimal digestion
- Soothe and heal the gut lining
- Prevent and potentially treat leaky gut symptoms
- Reduce bloating and improve mild digestive symptoms
💤 BETTER SLEEP
Glycine isn’t just good for your gut; it’s also a natural sleep aid.
Research suggests glycine may help you fall asleep faster (see ya, insomnia!), get deeper sleep, improve overall sleep quality, and reduce daytime fatigue.[*][*]
🧠 HIGHER BRAIN POWER + BRAIN HEALTH SUPPORT
Not all fats are created equal! But you can feel good about noshing the healthy fats in bone marrow for brain health.
Essential omega-3 fatty acids improve learning and memory, protect brain cells from damage, and support stellar cognitive function.[*][*]
In one study, consuming more omega-3s also slowed cognitive aging by 2.5 years and reduced the risk of cognitive decline.[*]
🙌 LOWER RISK OF METABOLIC SYNDROME-RELATED DISORDERS
Adiponectin is a hormone that helps break down fat and maintain insulin sensitivity (for better blood sugar control).
Low adiponectin levels have been linked to obesity, cardiovascular disease, type 2 diabetes, and obesity-associated cancers.[*] However, high adiponectin levels correlate with decreased risks of those health problems.
Bone marrow? Scientists say it’s a “significant source” of adiponectin.[*] Raise your adiponectin levels, and you may slash your risks of those disorders.
While we still need more research on the specific benefits of bone marrow consumption, the evidence so far is promising. So, let’s dive into how to extract bone marrow to secure that golden goodness.
🧑🍳 HOW TO MAKE BONE MARROW BROTH + OTHER EATS
Extracting bone marrow isn’t as complicated as it may seem, but it can be time-consuming. Here’s the game plan:
🦴 CHOOSE YOUR BONES
Head to your local butcher or farmers market to snag bones from grass-fed and pasture-raised animals, which tend to be more nutrient-dense.
Beef femur bones are often used for extracting marrow due to their large marrow cavity. You can also use shank bones, knuckles, oxtail, and neck bones if you find them.
Feel free to experiment with other meat sources, depending on what grazes in your area.
💡 Pro Tip: Ask your butcher to slice the bones to expose the marrow. This makes it a million times easier to scoop out that bone marrow later.
🔥 ROAST ‘EM
Roasting your bones enhances the flavor of the bone marrow, renders all that healthy fat, and makes it easier to extract.
So preheat your oven to 450°F (230°C). Then, place the bones on a baking sheet and roast for 15 to 30 minutes until they’re nicely browned.
🥄 SCOOP + SAVOR
Once the bones are cool enough to handle, use a sharp knife to crack them open and scoop out the marrow with a spoon. It's a little messy, but totally worth it. This is where having your butcher pre-cut your bones makes all the difference.
Once roasted, the marrow becomes soft, jelly-like, and ready for all your culinary adventures. If you can keep yourself from eating it straight off the bone, try these easy bone marrow recipes for beginners:
🧈 SPREAD IT LIKE BUTTER (OR GHEE). Let the marrow cool and spread it on toast, crackers, or roasted veggies. Enjoy its flavor as-is, or pump it up with fresh herbs and a sprinkle of salt.
🍜 ADD IT TO YOUR FAVORITE DISHES. Add diced marrow to your favorite stir-fry or melt it over steak for a rich, flavorful boost. Scramble some marrow into your eggs. Blend bone marrow into your smoothie for a hidden dose of nutrients. The possibilities are endless!
♨️ MAKE BONE MARROW BROTH. To make bone broth, you must simmer animal bones for 12 to 48 hours to extract that prized marrow. If you’ve already completed bone marrow extraction, you have the ultimate bone broth cheat!
Now you can add your rendered bone marrow to a simmering pot of broth to make a super flavorful bone broth for sipping or a base for soups, stews, sauces, and the best bone broth recipes.
So, is there actually a difference between bone marrow vs. bone broth?
🔍 BONE BROTH VS. BONE MARROW BENEFITS
Now that you know what bone marrow is, you know exactly where the magic of bone broth comes from! It’s not just the bones — it’s the marrow inside the bones that makes it such a wellness hero.
Simmering bones in water and a bit of vinegar extracts all that bone marrow perfection into the liquid that becomes bone broth.
That means the debate about bone marrow broth vs. bone broth is moot; they’re essentially the same. Likewise, bone broth and bone marrow broth benefits are virtually indistinguishable.
However, while they’re both rich in the same beneficial nutrients, beef and chicken bone broth have a few advantages over bone marrow.
🏆 BONE BROTH BEATS BONE MARROW IF…
- You’re short on time. You need to put in the time and energy to add bone marrow to your wellness routine, but our Instant Bone Broth is ready whenever you are!
- You want to reach your hydration goal. Bone broth is a flavorful liquid that contributes to your daily fluid intake.
- You’d like a protein boost. While bone marrow is low in protein, bone broth concentrates collagen and other proteins from the bones during simmering. The result? Up to 10 grams of protein per cup!
- You crave more versatility. You can add bone broth to your favorite recipes, drink it plain, or learn how to make bone broth taste better. Our Instant Bone Broth even comes in pre-made flavors like Ramen, Lemon Ginger, and Thai Coconut.
- You need a travel-friendly option. Bone broth is easily transportable (especially our Instant Bone Broth!), making it convenient for on-the-go sipping.
🌞 Psst! Have you seen these 15 Ways to Use Bone Broth in the Summer (+ 35 Bone Broth Recipes!)? Bone marrow can’t do that. 🤭
🌟 SO, IS BONE MARROW SUPERFOOD STATUS?
Bone marrow is more than just a trend — it's a nutrient-rich, ancestral superfood that offers a myriad of health benefits. Whether you eat it straight off the bone or add it to your favorite dishes, you’re giving your body a hefty dose of essential nutrients.
But if you’re not into cracking bones or need a faster, more versatile option, bone broth has your back! This nutritional goldmine offers all the same science-backed health benefits (and then some!) in a wildly convenient package.
Both bone marrow and bone broth should become staples in your clean-eating diet. So, get those bones roasting and start reaping the benefits of bone broth today! 🦴✨
Our mission at Bare Bones is to meet you where you are and nourish you with real, whole-food-based nutrients in the form that best fits your lifestyle.
