Bone marrow, often referred to as “beef butter” due to its rich texture and delicious flavor, has been used for generations in various recipes such as bone broth, soups, stews, savory compound butters, and desserts. Its versatility in both savory and sweet dishes is just the beginning of its remarkable qualities. Rich in fat-soluble vitamins A, D, K, and E, as well as unique compounds not commonly found in other foods, bone marrow is a nutritional powerhouse.
Modern research reveals that traditional cultures have long used bone marrow to support immune function, promote deep sleep, maintain youthful skin, aid detoxification, and more. In this article, we will delve into the health benefits of bone marrow supported by modern research, and provide four different ways to prepare it to easily incorporate into your daily diet.
Immune Support
Beef bone marrow is a rich source of alkylglycerols (AKGs), which support both the innate and adaptive immune systems. The innate immune system is our non-specific first line of defense, while the adaptive immune system is a specialized response to specific threats (such as a particular bacteria).
Dietary sources of AKGs are rare. Cow’s milk contains some, but only about a tenth of what is found in human breast milk. Besides beef marrow, shark liver oil and ratfish liver oil are also important sources of this nutrient. Shark liver oil has a long history of use in Scandinavian folk medicine to support wound healing, immune function, fertility, and more. However, due to overharvesting, several deep-sea species are now threatened.
Sleep & Emotional Well-Being
Bone marrow contains an amino acid called glycine, which plays a crucial role in memory, relaxation, and mood regulation. Studies have shown that taking glycine about 30 minutes before bed helps participants fall asleep faster and improves sleep quality, particularly REM sleep. Glycine also supports the production of serotonin, a hormone and neurotransmitter that regulates mood, happiness, and anxiety. Serotonin is a precursor to melatonin, the “sleep hormone.” Research suggests that suboptimal serotonin levels can lead to melatonin deficiencies, affecting sleep quality.
Detox Support
Glycine is not only beneficial for sleep, but also supports Phase I and II liver detoxification, which are key pathways in reducing the body’s toxin burden. Additionally, glycine helps maintain gut health by supporting the integrity of the gut barrier, enhancing nutrient absorption, and promoting overall health.
Blood Sugar Balance & Metabolic Function
Bone marrow contains a fatty acid called adiponectin, often referred to as the “fat-burning hormone.” It helps maintain healthy blood sugar balance by improving insulin sensitivity. Bone marrow also contains conjugated linoleic acid (CLA), an anti-inflammatory compound that supports healthy metabolic function.
Skin Elasticity & Hydration
Bone marrow is rich in collagen, which is essential for skin health, especially in maintaining skin elasticity and hydration. Several studies have shown that regular collagen intake increases skin elasticity and moisture levels. It’s worth noting that collagen also benefits hair and nail health. One of collagen’s amino acids, proline, is a key building block of hair. Studies show that supplementing with collagen can enhance nail growth and reduce brittle nails.
Joint Health
Collagen is the “glue” that holds cartilage together, helping to cushion and protect joints. Several studies indicate that consuming collagen can reduce joint discomfort in athletes and others who experience joint pain.
Four Bone Marrow Recipes to Try
- Bone Broth
One of the easiest ways to incorporate bone marrow into your diet is through bone broth. Bone broth can serve as a base for homemade soups and stews. You can try making it in an Instant Pot or a slow cooker. - Roasted Bone Marrow Butter
Mix bone marrow with butter and fresh herbs to make a compound butter that’s perfect for spreading over crusty bread. - Vanilla Bone Marrow Custard
This sweet and rich custard is deeply nourishing and is a favorite dessert among kids. - Roasted Bone Marrow
Often called “beef butter,” roasted bone marrow has a rich, slightly nutty flavor that works beautifully in savory dishes. It’s also perfect for spreading over gluten-free crusty bread.
Conclusion
Bone marrow is not only delicious but also nutritionally rich, offering a variety of health benefits such as immune support, improved sleep, skin elasticity, and metabolic health. Try incorporating it into your diet and enjoy the unique flavors and health benefits it offers.
