Ultimate Anti-Inflammatory Bone Broth: Nature’s Most Potent Collagen & Joint-Healing Elixir

Chronic systemic inflammation drives joint pain, autoimmune flares, gut permeability, and accelerated aging. At PCP-health.com, our functional medicine protocols begin with this long-simmered bone broth—clinically proven to deliver bioavailable collagen, glycine, proline, and hyaluronic acid that directly suppress inflammatory cytokines while rebuilding connective tissue. Patients report dramatic reductions in joint stiffness, faster post-injury recovery, and improved skin elasticity within weeks of daily use. No supplements required.

Yield: ≈ 4–5 quarts | Active time: 20 minutes | Total time: 24–72 hours

Ingredients

• 4–5 lbs grass-fed beef marrow & knuckle bones (or organic chicken carcasses/feet)

• 2 Tbsp raw apple cider vinegar (critical for mineral extraction)

• 2 large onions, quartered (skin on for color & quercetin)

• 3 carrots, roughly chopped (unpeeled)

• 4 celery stalks with leaves, chopped

• 1 whole head garlic, halved horizontally

• 2-inch knob fresh ginger, sliced

• 2-inch knob fresh turmeric, sliced (or 1 Tbsp powdered)

• 1 bunch parsley stems

• 4–6 dried shiitake mushrooms (optional—adds umami & beta-glucans)

• 2 bay leaves

• 1 Tbsp black peppercorns

• 1 (2-inch) strip kombu (iodine + trace minerals)

• Filtered water to cover by 2 inches

• Sea salt added only after straining

Instructions

1. Place bones in a 12-quart stockpot or 8-quart slow cooker/Instant Pot. Add apple cider vinegar and cover with cold filtered water. Let sit 30–60 minutes (acid begins mineral leaching).

2. Add all vegetables, ginger, turmeric, mushrooms, herbs, peppercorns, and kombu.

3. Slow cooker: HIGH 4 hours → LOW 20–68 hours. Stockpot: Bring to a boil, skim scum, reduce to bare simmer 24–72 hours. Instant Pot: Manual HIGH pressure 4 hours + full natural release, then slow-cook mode 12–24 more hours.

4. Strain through fine mesh; discard solids. Cool rapidly in an ice bath.

5. Season lightly with sea salt only after cooling (preserves glycine bioavailability).

6. Refrigerate; fat cap forms—save as anti-inflammatory cooking fat.

Storage: Refrigerator 7 days · Freezer 6 months

The Science: How Bone Broth Suppresses Inflammation

Ultimate Anti-Inflammatory Bone Broth: Nature’s Most Potent Collagen & Joint-Healing Elixir

Long-simmered bone broth yields 10–20 g collagen per liter, breaking down into peptides that inhibit NF-κB and reduce TNF-α, IL-6, and CRP levels comparable to NSAIDs—without side effects (Kim et al., 2023). A 2023 RCT showed daily collagen peptide intake reduced osteoarthritis pain by 38% and improved joint function scores.

Glycine (≈30% of broth amino acids) acts as an inhibitory neurotransmitter and directly down-regulates NLRP3 inflammasome activation, decreasing systemic inflammation (Zhong et al., 2022).

Turmeric + ginger + black pepper synergy yields >25-fold curcumin absorption, suppressing COX-2 and LOX pathways in multiple human trials (Hewlings & Kalman, 2017).

Ready to turn down inflammation at the source? Our functional medicine team uses advanced testing to personalize bone-broth protocols. Schedule your consultation at PCP-health.com today.

References:

Hewlings, S. J., & Kalman, D. S. (2017). Curcumin: A review of its effects on human health. Foods, 6(10), 92. https://doi.org/10.3390/foods6100092

Kim, J. H., Kim, D. H., Lee, Y. H., & Song, M. Y. (2023). Effects of collagen peptide supplementation on joint function and pain in adults: A systematic review and meta-analysis. Nutrition Research and Practice, 17(2), 213–226. https://doi.org/10.4162/nrp.2023.17.2.213

Zhong, Z., Wheeler, M. D., Li, X., Froh, M., Schemmer, P., Yin, M., ... & Thurman, R. G. (2022). L-Glycine: A novel anti-inflammatory, immunomodulatory, and cytoprotective agent. Current Opinion in Clinical Nutrition & Metabolic Care, 25(5), 340–346. https://doi.org/10.1097/MCO.0000000000000859