Bone Broth Breakdown: Beef vs. Chicken vs. Pork — A Functional and TCM Perspective

Bone broth has long been a healing staple in traditional diets. In recent years, it has gained recognition for its role in gut healing, immune support, joint repair, and skin health. But not all bone broths are created equal. In this post, we explore the distinct benefits of beef, chicken, and pork bone broths, compare their nutrient profiles, and integrate Traditional Chinese Medicine (TCM) perspectives to guide both clinical and personal use.

Why Bone Broth? The Functional Medicine View

Bone broth is rich in:

• Collagen & Gelatin – Key for joint, skin, and gut repair.

• Amino Acids – Glycine, glutamine, proline: support detox, gut lining, and neurotransmitters.

• Minerals – Calcium, phosphorus, magnesium, potassium: aid hydration, detox, and structural health.

These nutrients support:

• Gut repair and microbiome balance

• Joint and connective tissue integrity

• Immune modulation

• Skin elasticity and wound healing

• Liver detox pathways

• Mood and sleep quality (via glycine)

(Garner, 2020; Food & Nutrition Magazine, 2016)

Beef Bone Broth

Functional Benefits:

• Rich in Type I collagen, essential for bones, tendons, skin, and ligaments.

• Higher in minerals, especially calcium, phosphorus, and magnesium.

• High glycine content supports liver detox and sleep regulation.

When to Use:

• Chronic fatigue, deep tissue repair

• Heavy metal or mold detoxification

• Sleep disorders

• Post-injury or surgery recovery

TCM Perspective:

Beef bone broth tonifies qi and blood, supports Spleen and Kidney yang, and is energetically warming and grounding. It’s ideal for cold-type fatigue, weak digestion, or recovery from long illness or overexertion (Deadman, Al-Khafaji, & Baker, 2007).

Chicken Bone Broth

Functional Benefits:

• High in Type II collagen, which nourishes cartilage and joints.

• Light and easy to digest—great for children, elderly, and sensitive patients.

• Time-tested for respiratory infections and recovery from colds.

When to Use:

• Leaky gut, IBS, or food sensitivities

• Autoimmune flare-ups

• Joint degeneration or arthritis

• Post-viral recovery

TCM Perspective:

Chicken bone broth strengthens Spleen and Stomach qi, warms the middle burner, and supports overall yang energy. It’s best for poor appetite, postpartum or post-surgical recovery, and general weakness (Ni, 1995).

Pork Bone Broth

Functional Benefits:

• High in Type I and III collagen for connective tissue, skin, and ligaments.

• Naturally rich in gelatin, calcium, and mucopolysaccharides.

• Slightly sweet and moistening in nature.

When to Use:

• Yin deficiency (night sweats, dryness, insomnia)

• Blood deficiency (fatigue, dry skin, pale complexion)

• Postpartum recovery

• Constipation or dry stool patterns

TCM Perspective:

Pork bone broth is yin-nourishing and blood-building, benefiting the Liver and Kidney. It helps moisten dryness and tonify blood after chronic illness or childbirth (Flaws & Sionneau, 2001).

How Much Bone Broth Should You Drink?

• General Maintenance: 4–8 oz daily

• Therapeutic Use: 12–16 oz daily

• Ideal times: Warm on an empty stomach or between meals

• Children: 1–4 oz depending on age

Bone Quality & Preparation Tips

Sourcing Matters:

• Use grass-fed beef, pasture-raised chicken, and organic pork.

• Prioritize knuckles, joints, marrow bones, and feet for collagen content.

Cooking Tips:

• Use filtered water.

• Add 1–2 tbsp apple cider vinegar for better mineral extraction.

• Simmer time:

  • Beef: 12–24 hrs

  • Chicken: 6–12 hrs

  • Pork: 8–16 hrs

Cautions: Who Should Be Careful with Bone Broth?

• Histamine sensitivity: Long simmer times increase histamine content.

• Glutamate sensitivity: May cause overstimulation in sensitive individuals.

• Food allergies: Avoid animal sources that trigger intolerance.

Introduce bone broth gradually, starting with small amounts and adjusting based on the individual’s response—particularly in sensitive or chronically ill patients.

Energetics and Seasonal Use

From a TCM standpoint:

• Bone broth is warming, nourishing, and building.

• Best for fall and winter or when recovering from illness or blood loss.

• In summer or in heat-type conditions, reduce the amount or add cooling herbs and vegetables.

Enhancing Bone Broth with TCM Herbs

TCM has long emphasized the synergy between food and herbs to restore balance and health. Bone broth can act as a delivery medium for tonic herbs to strengthen specific organs and systems (Flaws & Sionneau, 2001; Ni, 1995; Bensky, Clavey, & Stöger, 2004).

Gut Healing / Leaky Gut / IBS

Base Broth: Chicken or Pork

Herbs to Add:

• Dang Shen (Codonopsis) – Tonifies Spleen qi and supports digestion (Bensky et al., 2004)

• Bai Zhu (Atractylodes) – Strengthens digestion and dries damp (Bensky et al., 2004)

• Fu Ling (Poria) – Calms digestion, reduces bloating, supports gut flora (Bensky et al., 2004)

• Sheng Jiang (Fresh Ginger) – Warms the Stomach, improves circulation, prevents nausea (Ni, 1995)

• Chen Pi (Aged Tangerine Peel) – Regulates qi, reduces bloating and phlegm (Flaws & Sionneau, 2001)

Best for patients with poor appetite, bloating, loose stools, fatigue, or dampness.

Joint Pain / Arthritis / Degeneration

Base Broth: Chicken or Beef

Herbs to Add:

• Du Zhong (Eucommia) – Tonifies Liver and Kidney, strengthens bones and tendons (Bensky et al., 2004)

• Xu Duan (Dipsacus) – Repairs tissues, relieves pain, strengthens joints (Flaws & Sionneau, 2001)

• Sang Ji Sheng (Taxillus) – Nourishes blood and yin, expels wind-damp (Bensky et al., 2004)

• Dang Gui (Angelica sinensis) – Invigorates blood, lubricates joints (Bensky et al., 2004)

• Gui Zhi (Cinnamon Twig) – Warms channels, relieves cold-type pain (Ni, 1995)

For aging joints, post-injury recovery, cold-type bi syndrome, and weakness in sinews/bones.

Skin, Hair, Nails, Anti-aging

Base Broth: Pork or Beef

Herbs to Add:

• He Shou Wu (Polygonum multiflorum) – Nourishes Liver blood and jing (essence), promotes hair growth (Bensky et al., 2004)

• Gou Qi Zi (Goji Berries) – Nourishes Liver and Kidney, supports skin and vision (Ni, 1995)

• Dang Gui – Enhances blood circulation and skin regeneration (Bensky et al., 2004)

• Shu Di Huang (Rehmannia, prepared) – Tonifies blood and yin, strengthens essence (Flaws & Sionneau, 2001)

• Mai Men Dong (Ophiopogon) – Nourishes yin and moistens skin (Bensky et al., 2004)

For dry skin, premature aging, postpartum hair loss, brittle nails, and yin deficiency

Immune Support / Chronic Fatigue / Viral Recovery

Base Broth: Chicken or Beef

Herbs to Add:

• Huang Qi (Astragalus) – Tonifies Wei qi (immune defense), supports energy and recovery (Bensky et al., 2004)

• Ren Shen (Ginseng) or Dang Shen – Deeply replenishes qi and stamina (Flaws & Sionneau, 2001)

• Ling Zhi (Reishi Mushroom) – Boosts immune function, soothes the mind (anxiety and restlessness) (Bensky et al., 2004)

• Gou Qi Zi – Replenishes essence & qi and nourishes yin (Ni, 1995)

• Sheng Jiang – Aids digestion and warms the middle burner (Ni, 1995)

For long COVID, post-viral fatigue, chronic immune suppression, and general deficiency.

Blood / Yin Deficiency / Postpartum

Base Broth: Pork or Beef

Herbs to Add:

• Dang Gui – Tonifies and moves blood (Bensky et al., 2004)

• Shu Di Huang – Deep yin and blood tonic (Flaws & Sionneau, 2001)

• Bai Shao (White Peony Root) – Harmonizes Liver, nourishes blood (Bensky et al., 2004)

• Gou Qi Zi – Nourishes yin and essence (Ni, 1995)

• Mai Men Dong – Moistens dryness and supports fluids (Bensky et al., 2004)

For postpartum recovery, dry skin, dry throat, night sweats, low back pain from yin deficiency.

Cold/Flu Support / Early Infection

Base Broth: Chicken

Herbs to Add:

• Sheng Jiang – Warms, opens and clear surface cold (Ni, 1995)

• Cong Bai (Scallion Whites) – Opens pores, expels wind-cold (Flaws & Sionneau, 2001)

• Ju Hua (Chrysanthemum) – Clears heat and benefits vision (Bensky et al., 2004)

• Jin Yin Hua (Honeysuckle) – Clears heat-toxins (for early sore throat or flu symptoms) (Bensky et al., 2004)

• Bo He (Mint) – Disperses wind-heat (add at end of cooking) (Ni, 1995)

Supportive during the early stages of colds, mild fever, sore throat, or seasonal allergies.

How to Use the Herbs

• Use 3–10 grams per herb per medium pot of broth (adjust to constitution).

• Add herbs at the beginning (except delicate ones like Bo He — add last 5 mins).

• Simmer with bones for 6–24 hours depending on broth type.

• Strain before serving.

• Can refrigerate or freeze for later use.

• Adjust combinations based on constitution and season.

Bone Broth Comparison Table

Use Case	Beef	Chicken	Pork
Joint & Cartilage Health	Moderate	Excellent (Type II)	Great
Gut Healing	Excellent	Excellent	Excellent
Detox Support	Best	Good	Moderate
Skin, Hair, Nails	Great	Good	Great
Cold/Flu Relief	Moderate	Best	Moderate
Blood/Yin Deficiency	Good	Moderate	Best
Yin Nourishment (TCM)	Moderate	Fair	Best
Digestibility	Heavier	Lightest	Gentle

Conclusion

Bone broth is a versatile, nourishing food that aligns beautifully with both functional nutrition and TCM principles. Whether you’re seeking detox, recovery, joint support, immune strengthening, or postpartum nourishment, there’s a broth and herb pairing for every constitution and condition.

Disclaimer:

This blog is for educational and informational purposes only. It is not intended to diagnose, treat, or cure any disease and should not be used as a substitute for professional medical advice. Always consult with a qualified healthcare provider before starting any new dietary, herbal, or wellness protocol — especially if you have a medical condition, are taking prescription medications, or are pregnant or nursing. The Traditional Chinese Medicine (TCM) concepts discussed in this article are based on historical use and clinical practice and may not be recognized by all Western medical practitioners.

References

Bensky, D., Clavey, S., & Stöger, E. (2004). Chinese Herbal Medicine: Materia Medica (3rd ed.). Eastland Press.

Deadman, P., Al-Khafaji, M., & Baker, K. (2007). A Manual of Acupuncture. Eastland Press.

Flaws, B., & Sionneau, P. (2001). The Treatment of Modern Western Medical Diseases with Chinese Medicine: A Textbook and Clinical Manual. Blue Poppy Press.

Food & Nutrition Magazine. (2016). Bone Broth: Is it Beneficial? Academy of Nutrition and Dietetics. Retrieved from https://foodandnutrition.org/

Garner, B. (2020). The Healing Power of Bone Broth. Nourish Books.

Kettle & Fire. (n.d.). Beef vs. Chicken Bone Broth: Which is Better for You? Retrieved from https://blog.kettleandfire.com/beef-vs-chicken-bone-broth/

Medical News Today. (2019). What are the benefits of bone broth? Retrieved from https://www.medicalnewstoday.com/articles/323903

National Center for Biotechnology Information. (2021). Bone Broth Prevents Histological Damage in Colitis Mouse Models. Frontiers in Nutrition, 8. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8618064/

Ni, M. (1995). The Yellow Emperor’s Classic of Medicine: A New Translation of the Neijing Suwen with Commentary. Shambhala Publications.

About Dr. Joe Phiakhamta, DAOM

Dr. Joe is a licensed acupuncturist and Doctor of Acupuncture and Oriental Medicine based at True Acupuncture and Wellness in Franklin, Tennessee. He specializes in chronic pain, allergies, lyme and tick-borne illnesses, immune system imbalances, and gut health issues. Dr. Joe integrates Traditional Chinese Medicine, SAAT acupuncture, and herbal medicine to provide personalized care that restores balance, enhances well-being, and offers lasting relief from complex and often misunderstood conditions.

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