Bone Broth for Gut, Immune & Nervous System-Silent Medicine

Warm, simple, and deeply grounding. Bone broth can be a gentle ally, especially when stress, digestion, or recovery need care. Think of it as nourishment that meets you where you are. When made with quality bones and cooked patiently, broth concentrates gelatin/collagen (glycine), minerals, and amino acids that many bodies welcome during restoration. Sip it plain or fold it into everyday meals.

Rustic ceramic mug filled with dark broth, resting on pale stones; low, moody light. — Photo by Amr Taha™ on Unsplash.

A Return to Nourishment

In today’s fast-paced world, where processed foods dominate and quick meals often replace real nourishment, something as humble as bone broth can feel like a quiet form of medicine.

This mineral-rich, collagen-packed staple has been used for centuries… by grandmothers, healers, and entire cultures to restore the gut, rebuild the body, and calm the nervous system. It isn’t just a trend; it’s a reminder that sometimes the most potent healing tools come not from supplements or pills, but from the bones and roots simmered slowly in a pot.

For additional gentle nervous-system care, see our Mind-Body hub

Bone broth is more than a warm drink or soup base. It’s a way to feed your body what it craves at a foundational level, nutrients that help tissues repair, energy stabilize, and the nervous system exhale.
And the beauty of it? Making it can be incredibly simple.

Why Bone Broth Heals: Science Meets Tradition

Bone broth is often described as a “liquid multivitamin,” but its healing properties run deeper than simple nutrition.

Collagen and Gut Repair

Bones release collagen, gelatin, and amino acids like glycine and proline during a slow simmer. These compounds strengthen the gut lining, reduce gut permeability (“leaky gut”), and soothe inflammation.
For anyone struggling with bloating, irregular digestion, or nutrient absorption issues, broth acts as a gentle balm for the digestive tract.

Immune and Anti-Inflammatory Benefits

Rich in minerals (calcium, magnesium, phosphorus) and anti-inflammatory amino acids, bone broth helps calm the immune system while supporting the body’s natural defenses.
Sipping it during cold or flu season, or after a period of stress, can help the body replenish what’s been depleted.

Calming the Nervous System

One of bone broth’s quiet superpowers is its ability to soothe the nervous system.
Glycine, abundant in broth, is a neurotransmitter that promotes relaxation and better sleep. Combined with the grounding warmth of sipping something slow and nourishing, broth becomes a ritual that signals safety and calm to the body.

Educational only; not a treatment. Listen to your body’s signals and consult your clinician as needed.

A Tradition of Healing

Across cultures, bone broth has been used for postpartum recovery, convalescence, and seasonal transitions.
It’s one of those foods that connects us back to an ancestral rhythm, a slow, patient way of building strength from the inside out.

Curious about rhythm and the body’s signals? Visit Energy & Frequency.

For me, it’s become almost a daily ritual. I’ve been drinking and cooking with it consistently, and over time, I’ve witnessed its almost magical ability to support the body… especially when it becomes a steady part of life, not just an occasional remedy.
That’s why I make mine to my own specifications, keeping it simple and concentrated for deep, lasting nourishment.

My Simple Healing Bone Broth Recipe

I prefer to keep my broth pure and simple… no vegetables or herbs, just the essentials for a nutrient-rich, concentrated healing tonic.

Ingredients:

2–3 pounds of organic, grass-fed beef bones (or free-range chicken bones)
2 tablespoons apple cider vinegar (or fresh lemon juice)
Sea salt to taste
10–12 cups filtered water

Instructions:

Place bones in a large stockpot or slow cooker.
Add vinegar or lemon juice and cover with water. Some people soak the bones for 20–30 minutes to draw minerals out before cooking, but I skip this step and move straight to cooking.
Bring to a boil, then reduce to a gentle simmer. Some people skim off foam as it forms. I prefer to leave it.
Simmer for 12–24 hours (or up to 48 hours for a richer, more concentrated broth).
After removing the bones, I reduce the broth to my preferred consistency and store it with the natural fat intact, often freezing portions in stainless steel ice cube trays for convenience.

Some add vegetables (like carrots, celery, or onion) or herbs (like parsley, thyme, or rosemary) for extra flavor, but I find simplicity keeps the broth highly concentrated and gentle for gut healing.

How to Use Bone Broth Daily

Bone broth can be enjoyed as more than just a soup base. Here are some ways to make it a part of your everyday healing routine:

Morning or Evening Ritual

Sip a warm cup in the morning as a gentle start to your day or at night as a calming, mineral-rich drink before bed.
This ritual alone can help your nervous system shift into a more grounded, parasympathetic state.

Meal Base

Use broth as a base for cooking grains, making soups, or steaming vegetables. Each use layers more nutrients into your meals without extra effort.

Fasting and Gut-Healing Support

If you’re easing into intermittent or circadian fasting, bone broth can serve as a nourishing bridge… providing electrolytes and amino acids without spiking insulin or overwhelming digestion.
(Internal link cue: Connect to “Fasting as a Reset for Mind and Body”)

Post-Stress or Illness Replenishment

After illness, travel, or heavy stress, a few cups of broth a day can help rebuild mineral reserves and soothe an overworked gut.

Quality & sourcing

Choose 100% grass‑fed/finished and pasture‑raised bones when possible; ask your butcher for marrow, knuckle, neck, or feet. Aim for clean water and avoid overly seasoned/store‑bought versions with additives or industrial oils.

If you’re histamine‑sensitive

Try shorter cooks (pressure cooker), freeze promptly, and sip small amounts to test tolerance. Warmth and simplicity often help—adjust to what your body welcomes.

Mini FAQ: Bone Broth Basics

Can I use chicken, beef, or fish bones?
Yes. Chicken tends to produce a lighter, gentler broth, while beef gives a richer, more gelatinous result. Fish broth is mineral-rich and cooks faster (but can have a stronger flavor).

How long does homemade broth last?
Store in the fridge for up to 5 days or freeze in portions for up to 3 months.

What if I don’t have time to make it?
High-quality, organic store-bought options can work in a pinch… just avoid brands with added sugars, yeast extract, or preservatives.

New here? Start here for the simplest next step.

Closing Reflection: A Daily Medicine

Bone broth is not a fad, nor is it simply a “superfood.”
It’s a return to something elemental, a way to nourish the gut, support the immune system, and soothe the nervous system with each warm sip.

It’s a simple practice that reminds us: healing doesn’t have to be complicated.
Sometimes, it’s found in a pot of bones and water simmered with patience.

Make it your own. Sip slowly.
And let this ancient staple be a reminder that even in our fast-moving lives, nourishment can still be slow, steady, and deeply healing.

(CTA: Invite readers to subscribe for more healing recipes and related posts like “Fasting as a Reset for Mind and Body” and “Gut Health Beyond Food.”)

About Dr. Nnenna Ndika

Dr. Nnenna Ndika is an integrative, trauma-informed clinical psychologist (CA/RI) and Doctor of Integrative Medicine (BOIM). Her work bridges neuroscience, somatic regulation, and environmental rhythms—simple, minimalist practices that help the body remember safety and the mind regain quiet strength. Silent Medicine is educational only; it does not replace medical or psychological care. Begin with Start Here or explore Mind-Body Healing.