Many people over 45 notice their knees aren’t what they used to be. That familiar sharp twinge when going up stairs, the slow rise from a chair due to morning stiffness, or the way damp weather seems to make everything ache more—these are common signs of joint wear that affect daily comfort and independence. As cartilage naturally thins with age, excess weight, or reduced activity, joints lose their smooth cushioning, leading to discomfort and limited movement. Research shows that over 40% of adults above 50 deal with some level of knee joint degeneration, often linked to osteoarthritis, a leading cause of reduced mobility worldwide. But emerging insights from nutrition suggest that certain whole-food choices may offer gentle support for joint health from within.
What if a time-tested kitchen staple, endorsed by a seasoned orthopedic expert still active at 97, could play a role in nourishing your joints naturally? Keep reading to discover this simple approach and why it might be worth trying.
The Silent Challenge of Knee Joint Wear
Cartilage acts as your body’s built-in shock absorber in joints like the knees. This smooth, rubbery tissue prevents bones from grinding together and enables fluid motion. Over decades, factors like daily wear, inflammation, or nutrient shortfalls can contribute to its gradual breakdown.
When cartilage thins, everyday activities become harder. You might avoid deep squats, limit long walks, or rely on pain relievers more often. This progression is common in osteoarthritis, where joint tissues lose resilience.
The good news? Nutrition plays a key role in supporting joint maintenance. Studies indicate that compounds found in certain foods may help maintain cartilage integrity and reduce discomfort over time.
Meet the Experienced Doctor Behind This Insight
Dr. Ernesto Salazar, a Mexican orthopedic surgeon with more than 70 years of practice, remains remarkably mobile at 97. He walks independently, maintains sharp mental clarity, and credits much of his joint health to consistent, natural nutrition rather than invasive treatments.
In discussions about longevity, he emphasizes: “The body thrives on what nature provides. Simple, nutrient-dense foods often outperform complex interventions for long-term joint support.”
His go-to recommendation? A traditional preparation many overlook: bone broth.
Why Bone Broth Stands Out for Joint Support
Bone broth is made by simmering animal bones (often beef, chicken, or fish) for hours, extracting a rich mix of natural compounds.
This slow process releases elements that research links to joint wellness:
- Type II collagen — the main protein in cartilage, helping maintain structure and elasticity
- Glycine and proline — amino acids vital for building and repairing connective tissues
- Glucosamine and chondroitin — naturally occurring molecules that support joint lubrication
When sipped warm, these nutrients may be more readily absorbed, potentially aiding the body’s natural repair processes.
But that’s not all…
Scientific interest in collagen derivatives has grown. Reviews of studies show that forms of collagen (including those similar to what’s in bone broth) may help ease knee discomfort and support function in people with osteoarthritis.
While bone broth provides a whole-food source, evidence is stronger for concentrated supplements like undenatured type II collagen, which has shown promise in reducing pain and improving mobility in multiple trials.
How Collagen Supports Knee Health
After age 35, natural collagen production declines noticeably. This drop can increase joint friction, leading to stiffness and discomfort.
Collagen-rich foods like bone broth supply building blocks that may reinforce cartilage. Research on collagen intake suggests it can promote better joint comfort, especially when combined with a healthy lifestyle.
Studies exploring collagen derivatives report improvements in pain scores and daily function among those with knee issues. These benefits often appear after consistent use, highlighting the value of patience.
Real-World Experiences with Bone Broth
Many people report positive changes after incorporating bone broth regularly. One example: a 63-year-old woman struggled with stair climbing and morning stiffness. After adding a daily cup of homemade bone broth, she noticed less discomfort within weeks and improved mobility over months.
While individual results vary, these stories reflect a growing interest in natural approaches.
6 Key Ways Bone Broth May Benefit Joints and Overall Wellness
Here are some of the most discussed advantages:
- Provides natural building blocks for cartilage maintenance
- Supplies amino acids that help balance inflammation
- Delivers minerals like calcium, magnesium, and phosphorus for bone strength
- Supports gut health, which aids nutrient absorption throughout the body
- Contains glycine, which may promote better sleep and overnight tissue recovery
- Boosts skin elasticity as a bonus from collagen
For a quick nutrient overview:
| Nutrient | Found in Bone Broth | Main Role in Joint Health |
|---|---|---|
| Type II Collagen | Yes | Supports cartilage structure |
| Glucosamine | Yes | Aids joint lubrication |
| Chondroitin | Yes | Helps maintain cartilage hydration |
| Glycine & Proline | Yes | Building blocks for tissue repair |
| Calcium & Phosphorus | Yes | Strengthens surrounding bone |
Simple Steps to Make Bone Broth at Home
You can prepare this nourishing broth easily:
- Add 1-2 kg of bones (beef marrow, chicken feet, or knuckles work well) to a large pot.
- Cover with water and add 1-2 tablespoons of apple cider vinegar (helps extract minerals).
- Bring to a gentle boil, then simmer on low for 8-24 hours.
- Strain out solids, cool, and store in the fridge for up to 5 days.
- Enjoy 1 warm cup daily—perhaps in the morning or evening.
Pro tip: Enhance flavor and benefits by adding turmeric, ginger, garlic, or vegetables during simmering for extra antioxidant support.
Important Precautions
- If you have sensitive digestion, start with half a cup.
- For those watching cholesterol, choose lean bones and skim fat.
- Vegetarians might opt for mineral-rich vegetable broths as an alternative.
- Always consult a healthcare provider before major dietary changes, especially with existing conditions.
Consistency matters—benefits often build gradually with daily use.
Enhance Results with Supportive Habits
Bone broth works best alongside:
- A diet rich in fruits, vegetables, and antioxidants
- Reduced processed sugars and unhealthy fats
- Low-impact activities like walking or swimming
- Prioritizing restful sleep for natural recovery
These habits amplify overall joint support.
The Doctor’s Timeless Advice
At 97, Dr. Salazar reminds us: “Nature rarely needs miracles—just consistent, real nourishment.”
Conclusion: Embracing Simple, Natural Support
You don’t always need expensive options to care for your knees. A humble food like bone broth, packed with collagen and supportive nutrients, offers an accessible way to nourish joints from the inside.
Give your body time to respond. Start small, stay consistent, and you may notice easier movement and greater comfort.
Walking freely isn’t just a hope—it’s something nature can help maintain with the right choices.
Disclaimer: This article is for informational purposes only and is not intended as medical advice. It does not claim to cure, treat, or prevent any disease. Always consult a qualified healthcare professional before making changes to your diet, especially if you have joint conditions or other health concerns.
Frequently Asked Questions (FAQ)
How long does it take to notice benefits from bone broth for joints?
Many report subtle improvements in stiffness after 2-4 weeks of daily use, with more noticeable changes often after 1-3 months of consistency.
Is bone broth better than collagen supplements for knee support?
Bone broth provides a natural, whole-food source with additional nutrients, but evidence is stronger for concentrated collagen supplements (like undenatured type II). Both can complement a healthy lifestyle.
Can I drink bone broth every day safely?
Yes, for most people—it’s nutrient-dense and gentle. Start small if you have digestive sensitivities, and choose high-quality bones to minimize any concerns.