Bone Broth for Migraine Prevention
Bone broth is a new trend for weight loss, gut health, joint protection, and skin health. It’s also great for boosting the immune system.
Traditional broths from around the globe have utilized bone nutrients for thousands of years—anything else would be wasteful.
To get my bone broth recipe for migraines, click here.
This article discusses the science behind why bone broth is perfect for migraine prevention. It also acknowledges the hype and possible drawbacks of bone broth.
Eight Reasons Why Bone Broth Prevents Migraines:
1. Antioxidant and Anti-inflammatory Properties
Bones also contain glutathione, suggesting that bone broth could fight disease by providing the nutrients that create antioxidants in the body (study).
Read more about how glutathione reduces migraines here.
2. Improved Gut Health
Gelatin, found in bone broth, improves gut function by reducing inflammation and damage to the gut lining (study).
Gelatin is often used to treat irritable bowel disease (IBD) and irritable bowel syndrome (IBS), which are associated with migraine (study).
Poor gut function will increase migraines by reducing the body’s ability to break down migraine triggers and absorb nutrients that fight migraines (full article).
3. Migraine Minerals
Bone broth contains calcium, magnesium, potassium, and sodium (article).
There are only a few studies on the mineral content of bone broth. The mineral levels will depend on the quality, type, and amount of bones used.
Fortunately, hydration only requires low amounts of minerals from natural foods for migraine prevention when processed foods are avoided (full article). Processed foods can suck minerals out of your body and prevent absorption.
Bone broth is perfect because it contains water, numerous minerals, and is easy to digest.
You can also add vegetables to your bone broth, which will ensure you get all of the minerals required for migraine prevention (full article).
4. Improved Sleep
Sleep disturbances are a top migraine trigger and 82 percent of those with chronic fatigue also suffer migraines (full article, #17).
5. Reduced Hunger (It’s Satisfying)
Gelatin, found in bone broth, promotes appetite suppression and may improve obesity and diabetes (study).
Hunger is a top migraine trigger and obesity increases migraine risk (full article, #29).
Gelatin may improve blood sugar levels (article, #10).
6. Reduced Cardiovascular Risk
“Fat tissue in bone marrow is a significant source of the hormone adiponectin, which helps maintain insulin sensitivity, break down fat, and has been linked to decreased risk of cardiovascular disease, diabetes, and obesity-associated cancers,” according to a recent University of Michigan study (study).
Migraine increases the risk of cardiovascular disease by 50 percent (full article, #26).
The nutrients in bone broth may help reduce the risk factors that contribute to migraine and cardiovascular disease.
7. Reduced Joint Inflammation
Glucosamine, found in bone broth, is great for reducing inflammation in arthritic conditions (study).
Glucosamine is one of the most popular supplements used for controlling joint pain (i.e., Joint Juice).
Many conditions that cause joint inflammation are associated with migraines (full article).
8. Healthy Bones for Migraine Prevention
Minerals found in bones, such as magnesium and calcium, are good for bone health (study). Yeah, you could have guessed that.
Osteoporosis, a condition in which bones are weak, triples the risk of migraines (full article, #28). Keep your bones healthy to reduce migraine risk.
Bone Broth Risks
Every food has advantages and disadvantages. Below, I discuss the drawbacks of bone broth.
Processed soups are often on migraine trigger lists because of preservatives and additives such as MSG. Bouillon cubes are notorious for containing MSG.
The bone broth discussed here is made fresh from scratch and does not contain additives. Do not make the mistake of consuming processed soup that’s loaded with MSG.
Lack of Research
Despite thousands of years of soups being used for medicinal purposes, there is very little research on bone broth. This is the biggest drawback of bone broth.
Some nutritionists argue that bone broth is hyped and that it doesn’t have a real benefit over any other healthy soup.
The benefits may be overinflated. However, bone broth is a healthy soup that can help prevent migraines with nutrients that benefit the gut, reduce hunger, and provide hydration.
Glutamic Acid or Glutamate:
Some argue that the glutamic acid in bone broth is a problem, but the levels of glutamic acid in bone broth do not appear to be a migraine trigger.
One bone broth studied contained 410 mg of glutamic acid per serving, although the levels will vary depending on the specific bone broth (source). In comparison, a serving of sourdough bread has over 3,000 mg of glutamic acid (more than seven times the glutamic acid of bone broth) (book). There are also meats, nuts, and fish with well over 3,000 mg of glutamic acid per serving.
Glutamic acid is a concern because cooking bone broth for a long period of time has the potential to break down glutamic acid and create free glutamic acid. Free glutamic acid is similar to MSG and is a migraine trigger (full article).
However, the level of glutamic acid in bone broth is too low to be a migraine trigger alone. Many natural foods contain glutamic acid and it’s perfectly healthy in small doses.
Natural bone broth also has numerous minerals and nutrients, which should outweigh the relatively small amounts of glutamic acid. Bone broth also has the ability to heal the gut and minimize the impact of other headache triggers.
As a precaution, do not consume bone broth with processed foods that contain large amounts of glutamate (full article).
Bone marrow contains about five times as much omega-6 fat as omega-3 fat (article).
Omega-6 fat is essential in moderation, but is considered inflammatory in excess.
It’s the quantity of omega-6 fat that matters the most. Bone broth only contains about 117 mg of omega-6 fat per cup (source). That’s not much.
One ounce of cashew nuts contains 2179 mg of omega-6 fat or 18 times more omega-6 fat than bone broth.
The amount of omega-6 fat in bone broth is healthy and should not cause inflammation for migraine sufferers. Obtain omega-3 fat from others natural food to prevent migraines (full article).
Bone Broth Summary
Before you change your diet, look at what your ancestors ate. They ate broth with bones.
We know that chicken soup, with nutrients from bones, is great for colds. It’s because chicken soup has anti-inflammatory and healing properties (study).
We have moved away from a diet the utilizes the whole animal and natural nutrients.
The most potent migraine triggers are processed foods (full article). Bone broth for breakfast or any other meal could give the body a break from migraine triggers while providing nutrients that prevent migraines.
Bone broth is also low in carbohydrates and will help produce ketones, which is a successful way to treat migraines (full article).
Bone broth prevents migraines by giving us nutrients that provide anti-inflammatory and antioxidant properties, gut healing, migraine minerals, improved sleep, and reduced hunger.
Here is a bone broth recipe that also includes a secret weapon for fighting migraines.