Acupuncture and TCM Diet - Let's talk Bone Broth...

Bone Broth as a base for soup

By Dr Luke McPherson (TCM)

TCM, Acupuncture, Crows Nest

Bone Broth: A Healing Elixir Through the Lens of Biomedicine and Acupuncture & Traditional Chinese Medicine

In recent years, bone broth has experienced a resurgence in popularity as a superfood - While it may seem like a modern wellness trend, bone broth has ancient roots. In Traditional Chinese Medicine (TCM), it's long been used as a healing tonic to support the body's vital systems. From a biomedical perspective, the nutrients extracted through slow simmering offer a range of benefits — from joint health to gut repair.

This blog will explore the nourishing power of bone broth through both biomedical science and the wisdom of Traditional Chinese Medicine — and finish with a simple, restorative recipe you can make at home.

Biomedical Benefits of Bone Broth

Bone broth is made by simmering bones (often with some meat still attached) in water over many hours — often 12 to 24 — to extract their nutrients. During this process, key compounds are released:

• Collagen and Gelatin: Collagen is the most abundant protein in the body and is critical for healthy skin, joints, and connective tissue. When cooked, collagen becomes gelatin, which supports gut health by protecting the gut lining and aiding digestion.

• Amino Acids: Bone broth contains amino acids like glycine, proline, and glutamine. Glycine supports detoxification and promotes better sleep. Glutamine plays a crucial role in maintaining intestinal health and is often recommended for people with leaky gut or IBS.

• Minerals: Slow simmering extracts calcium, magnesium, phosphorus, and other trace minerals in a bioavailable form. These minerals support bone density, muscle function, and cardiovascular health.

• Joint and Skin Support: Chondroitin sulfate and glucosamine, compounds found in cartilage, may reduce joint pain and inflammation and support overall mobility.

• Immune System Boost: Bone broth contains cysteine, which thins mucus in the lungs and supports respiratory function — one reason why chicken soup is a go-to during cold and flu season.

Traditional Chinese Medicine (TCM) Perspective

In Traditional Chinese Medicine, food is medicine — and bone broth is considered a deeply nourishing, jing-enhancing tonic. Jing is our essence — the foundational energy that governs growth, development, reproduction, and longevity.

TCM Functions of Bone Broth:

• Tonifies the Kidneys: In TCM, bones are associated with the Kidney system. Bone broth is thought to nourish Kidney Essence (Jing) and support bone health, reproductive vitality, and deep energy reserves.

• Strengthens Blood and Qi: Particularly when made with marrow bones, bone broth helps generate Blood and Qi — making it a common postpartum tonic and recovery food for those who are weak or fatigued.

• Warms the Yang: Long-simmered broth is energetically warm. It helps dispel internal cold, support digestion (especially Spleen Yang), and prevent stagnation in the body.

• Supports the Spleen and Stomach: By warming the center and nourishing fluids, bone broth improves digestion and assimilation of nutrients, which is central to overall health in TCM.

  
  

In clinical practice, bone broth is often recommended for individuals recovering from illness, those with digestive weakness, postpartum women, the elderly, and anyone experiencing fatigue, joint pain, or depleted reserves.

Bone Broth Recipe

Basic Nourishing Bone Broth(Makes about 2–3 liters)

Ingredients:

• 1.5–2 kg of bones (organic chicken carcasses, beef marrow bones, oxtail, or a mix)

• 2 tablespoons apple cider vinegar (to help extract minerals)

• 1 onion, quartered

• 2 carrots, chopped

• 2 celery stalks, chopped

• 3 slices of fresh ginger (TCM addition for digestive warmth)

• 1–2 cloves garlic (optional)

• A small piece of dried tangerine peel (Chen Pi) – optional TCM herb for digestion

• Water to cover

• Sea salt to taste (add at the end)

  
  

Instructions:

1. Prepare the bones: If using beef bones, you can roast them in the oven at 180°C (350°F) for 30 minutes to deepen the flavor. For poultry, use raw or cooked bones (like leftover roast chicken frames).

2. Combine ingredients: Place bones, vegetables, vinegar, and herbs in a large pot or slow cooker. Cover with water, leaving a few centimeters at the top.

3. Simmer: Bring to a gentle boil, then reduce to the lowest possible heat and simmer for 12–24 hours. Skim off foam as needed in the first hour.

4. Strain: Remove solids with a slotted spoon, then strain the broth through a fine sieve.

5. Cool and Store: Let it cool, then refrigerate or freeze. A good broth should gel when cold — a sign of rich gelatin content.

How to Use Bone Broth

• Sip it warm in the morning or before bed.

• Use it as a base for soups, stews, or congee.

• Add to stir-fries or sauces for extra depth.

Whether you view bone broth as a collagen-rich tonic or a jing-nourishing essence, its benefits are undeniable. It bridges ancient wisdom and modern science, offering comfort and healing in every spoonful. By incorporating bone broth into your diet regularly, you give your body — and your spirit — a deeply rooted source of strength.

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