Bone Broth Recipe for Migraine Relief

Bone Broth Recipe for Migraines

Bone broth may help reduce migraines by reducing inflammation, oxidative stress, and glutamate, gut problems, and the impact of headache triggers.

Bone broth has some nutrients, including amino acids, minerals (magnesium), glycine, and gelatin that make it perfect for fighting migraines and detoxifying the body.

For the cited research on the benefits of bone broth for migraines, read here.

This bone broth has a secret weapon for fighting migraines: ginger. In 2014, 250 mg of ginger was found to be just as effective as Sumatriptan at stopping migraines (study). If you haven’t read up on the power of ginger, do so here.


  • 3-4 pounds grass-fed beef bones
  • 5 tbsp. fresh ginger or 1.25 tsp of ginger powder.
  • 3 tbsp. apple cider vinegar
  • 16 cups of water
  • 2 onions cut in half (optional)
  • 2 tsp sea salt
  • ½ tsp black pepper


  1. Place all ingredients into a 7-quart crockpot
  2. Cook on low for 24-48 hours
  3. Let cool and strain into a big bowl
  4. Cool in fridge until fat is solid, remove and save fat
  5. Store broth in mason jars
  6. Use within a week or freeze for up to 3 months

To eat, simply reheat.

Optional: add a squeeze of lemon and a dash of pink Himalayan salt when reheating. You can also add a small scope of the healthy fat back in to improve taste and nutrient absorption.

Why Remove and Save the Fat?

Some bone broth gurus will scoff at the idea of removing the fat because that’s where the flavor is. Any good chicken soup, pho, or natural bone broth will have some fat at the top.

I remove the fat because it makes it easier and cleaner to store the broth. It’s also effortless to add back in when re-heating. You can also choose to discard the fat.

Bone broth fat contains healthy levels of omega-6 fat. Some people may not want to consume high amounts of bone broth fat if their diet is already heavy in this essential fat. For details, read this article.

Healthy fats are critical for nutrient absorption and migraine prevention (full article).

Healthy fats can also help promote ketones, which are successful at preventing migraines (full article).

Try stir frying vegetables with this healthy fat, instead of toxic vegetable oil, and you will be amazed by the flavor.

Optional Additions:

  • 2 carrots
  • 2 celery sticks
  • 2 bay leafs
  • 4 garlic cloves
  • Herbs: parsley, thyme, oregano

Above are the usual additions to many bone broth recipes. It adds some flavor and nutrients. It will also ensure that you get the minerals that are required for hydration and preventing migraines.

You can always add in vegetables or meat when reheating to make a hearty soup.

Blanching and Roasting

Some chefs claim the secret to the best bone broth is first blanching (boiling for 20 minutes), discarding the water, and then roasting the bones for 30 minutes at 375 degrees F ( Blanch and roast before cooking in the crock pot. This is an extra pro step. I don’t go through the extra trouble, but you may want to try it.

Add Ginger in After

One option is to add the ginger in after, instead of before. This will give you the proper dose, no matter how much bone broth you consume. Add in 1/8 tsp of powdered dry ginger or 1/4 tsp of fresh grated ginger before reheating the broth. This will produce the minimum amount of 250 mg of ginger to prevent migraines (full article).

Pasture Raised, Free Range, and Organic

Cows that are organic and free range contain significantly more omega-3 fat and antioxidants (full article). Don’t waste your time with bones that are full of steroids, antibiotics, and low in nutrients.

Ask your local butcher for grass-fed bones for the best deal. You can also ship high-quality bones from Greensbury Market.

Cook for 48 Hours

Some recipes call for 8 to 24 hours of cooking. It’s not worth it. Grass-fed beef bones are expensive. Cooking for 48 hours will get the most nutrients and flavor out of your broth. Patience.

Chicken bones cook faster. Most of the nutrients extract in as little as 24 hours and can be cooked up to 48 hours.

4 Pounds of Bones

I use 4 lbs of beef bones, and add water to keep the slow cooker full. This produces a delicious broth that you can even add water too when reheating. However, 3 pounds of bones is plenty and what most recipes call for.

Drink Every Day for Breakfast

This recipe produces over 10 cups of bone broth. That’s 10 ounces of bone broth for breakfast every morning for seven days. You can heat the broth with vegetables if you need more calories.

Why Bone Broth is the Perfect Breakfast for Migraineurs:

Bone broth is low in calories but helps you feel full by promoting satiety. It is easy to digest and supports gut health. This reduced inflammation helps you take on headache triggers later in the day.

Most breakfast dishes are full of common migraine triggers such as dairy, wheat, eggs, and additives. Eating bone broth for breakfast will give your body a break from headache triggers while providing nutrients that prevent migraines.

Read more on the science behind bone broth and migraines here.

This particular bone broth is more likely to benefit migraines because it contains ginger, one of the most potent substances for stopping migraines (full article).

This is not medical advice, diagnosis, or treatment. Read the disclaimer.

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