2 pieces of roasted bone marrow on a slate board with the words "is bone marrow good for you?"

Is Bone Marrow Good For You? 9 Game-Changing Health Benefits

With its smooth & silky texture and subtle nutty bone marrow taste, it’s known as a decadent food, served at swanky restaurants.

But is it more than a culinary treat? Let’s delve into the burning question… Is bone marrow good for you?

Eating bone marrow is all part of the nose-to-tail philosophy I buy into. Eating the whole animal, leaving nothing to waste. It’s a mark of respect for the life that lived, that Mother Nature has provided for us.

But more than that, it’s otherwise a waste of perfectly good nutrients that will help boost your health. Alongside organ meat & offal, bone broth, animal fats, and muscle meat, bone marrow helps the body and mind thrive.

Let’s dig in and discover bone marrow’s amazing health benefits…


  • Bone Marrow Overview: Essential, nutrient-rich tissue in bones, crucial for blood cell production and overall well-being.
  • Bone Marrow Function: Plays a vital role in generating both red and white blood cells, and supports stem cell production.
  • Types of Bone Marrow: Includes red marrow for blood cell creation and yellow marrow for fat storage.
  • Historical Significance: A nutritious element since ancient times, now a luxury in modern cuisine.
  • Dietary Varieties: Features beef (rich, buttery), pork (milder, smoother), and lamb (sweeter, more delicate) marrow, each with unique culinary uses.
  • Health Benefits: Offers a spectrum of advantages including immune support, bone and joint health enhancement, skin health promotion, inflammation reduction, heart health support, digestive health improvement, brain health support, and blood sugar regulation.
  • Nutritional Profile: Rich in collagen, amino acids, healthy fats, essential vitamins, and minerals.
  • Consumption Methods: Can be enjoyed raw or cooked, versatile in various recipes like broths, spreads, and sauces.
  • Bone Marrow Broth: A simple, nutritious method to consume marrow, available from high-quality suppliers.
  • Sourcing Bone Marrow: Ideal from 100% grass-fed animals, purchasable at butchers, health food stores, or online platforms.

What is Bone Marrow?

Ever wondered what’s inside your bones? That’s bone marrow for you – a spongy tissue found in the center of bones. It’s not just about bone health; it plays a crucial role in your body.

Bone marrow is the birthplace of blood cells, where both red and white blood cell production takes place.

It’s like a powerhouse, working quietly but effectively. From supporting your immune system to playing a part in bone health, this tissue has more to it than meets the eye.

Bone Marrow’s Function

Bone marrow might not be something you think about often, but it’s a key player in your health. It’s the site where your body produces blood cells – both the red blood cells carrying oxygen and the white blood cells guarding against infection.

Think of it as a factory producing essential workers for your body. It even contributes to the production of stem cells, which have a role in healing and repairing tissues.

In a way, bone marrow is like a silent hero in the backdrop of your body’s daily operations.

Types of Bone Marrow

Did you know there are different types of bone marrow? Red and yellow – each with its unique role. Red marrow is where the action happens; it’s responsible for creating new blood cells.

As you age, some of this red marrow turns into fatty tissue, becoming yellow marrow. The yellow type primarily serves as a fat storage and doesn’t produce blood cells.

Each type plays its part in maintaining balance and health, showcasing the incredible adaptability of our bodies.

A Brief History of Bone Marrow

Bone marrow isn’t just a modern health food fad; it’s been on the menu since the days of hunter-gatherers. Our ancestors knew the value of this nutrient-rich tissue. They’d use tools to crack open animal bones and savor the marrow inside.

Fast forward to today, and you’ll find bone marrow as a delicacy in high-end restaurants and a key ingredient in hearty bone broths.

From primal nourishment to gourmet cuisine, bone marrow has stood the test of time, proving its nutritional worth across generations.

Common Types of Dietary Bone Marrow

In the culinary world, three main types of bone marrow stand out: beef, pork, and lamb. Beef bone marrow, often sourced from shank or femur bones, is renowned for its rich, buttery flavor and is a favorite in broths and as a spread. It’s characterized by its larger size, ideal for roasting.

Pork marrow, with a milder taste and smoother texture, comes from smaller bones like ribs and enhances sauces and soups.

Lamb marrow, a less common but equally delicious variety, offers a slightly sweeter and more delicate flavor. Found in smaller bones, it’s a fantastic addition to stews and rustic dishes.

Each type, with its unique taste and culinary applications, brings something special to the table.

The 9 Health Benefits of Bone Marrow

Bone marrow is a powerhouse of nutrition and health benefits. From boosting your immune system to promoting bone and skin health, bone marrow is more than meets the eye.

Here are nine key benefits of incorporating bone marrow into your diet:

1. Boosts Immune Function

A hidden hero for your immune system, bone marrow is essential for producing white blood cells. These cells are the body’s defense warriors, fighting off infections and keeping you healthy.

Consuming bone marrow can enhance your immune response, making you less susceptible to common illnesses. It’s a natural way to keep your immune system in top shape, especially valuable during cold and flu seasons.

2. Enhances Bone Health

Bone marrow is a natural source of collagen and calcium, crucial for maintaining strong and healthy bones. It supports bone density and helps in the regeneration and repair of bone tissue.

Regular consumption of bone marrow can be a key factor in preventing bone-related conditions like osteoporosis, especially important as you age.

It’s a natural and tasty way to keep your bones robust and resilient.

3. Improves Joint Health

The nutrients in bone marrow, particularly collagen, improve joint health and joint function. They assist in rebuilding and strengthening connective tissues and improve joint pain and stiffness.

This is especially beneficial for individuals experiencing joint issues or those looking to maintain healthy and flexible joints.

Including bone marrow in your diet could relieve joint pain and be a step towards improved mobility.

4. Promotes Skin Health

Bone marrow isn’t just good for your inner health; it works wonders for your skin too. Loaded with compounds that support skin elasticity and hydration, it helps in maintaining a youthful and radiant complexion and healthy skin.

Regular consumption can aid in reducing the appearance of wrinkles and dryness, giving your skin a healthy, natural glow.

Another one of nature’s natural anti-aging skin products along with tallow skincare and bone broth.

5. Helps Decrease Inflammation

Chronic inflammation is a root cause of many health issues, but bone marrow comes to the rescue here. It contains elements that help reduce inflammation in the body, providing relief from various inflammatory conditions.

This anti-inflammatory effect is vital for overall health and can prevent numerous long-term health problems.

6. Supports Heart Health

The healthy fats in bone marrow, like conjugated linoleic acid, contribute positively to heart health. These fats aid in balancing cholesterol levels, thus reducing the risk of heart disease.

Incorporating bone marrow into your diet can be a heart-healthy choice, supporting cardiovascular function and preventing heart-related issues.

7. Improves Digestive Health

Bone marrow’s benefits extend to your digestive system as well. It’s rich in gelatin, which helps repair the lining of the digestive tract. This can be particularly beneficial for those suffering from digestive issues like leaky gut syndrome.

It supports overall digestive health, ensuring better nutrient absorption and a well-functioning digestive system.

8. Supports Brain Health

Bone marrow contains healthy fats, essential for brain function and development. These fats, including omega-3 fatty acids, play a crucial role in maintaining the health of brain cells, and supporting cognitive functions like memory and concentration.

Regular consumption of bone marrow can contribute to improved brain health, potentially reducing the risk of cognitive decline as you age.

9. Regulates Blood Sugar

The healthy fats in bone marrow can aid in blood sugar regulation. These fats help slow down the absorption of sugar into your bloodstream, preventing spikes in blood sugar levels.

This is especially beneficial for those managing conditions like diabetes or insulin resistance.

Including bone marrow in your diet can be a natural way to help maintain stable blood sugar levels and insulin sensitivity.

Bone Marrow Nutritional Facts

As we’ve seen above, there are numerous health-boosting benefits; but what does bone marrow contain that provide these benefits?

From vital minerals to healthy fats, the nutritional profile of bone marrow is impressive. Here’s a comprehensive look at the nutrients that bone marrow contains that make it a must-have in your diet:

  • Collagen: Abundant in bone marrow, collagen is vital for maintaining the strength and elasticity of skin, joints, and bones. It’s a key component for overall structural integrity and healing in the body.
  • Amino Acids: Bone marrow is rich in amino acids like glycine, proline, and glutamine, which are essential for protein synthesis, muscle repair, and immune function.
  • Healthy Fats: It contains a variety of beneficial fats, including monounsaturated fats, polyunsaturated fats (like omega-3 fatty acids), and saturated fats. These fats are crucial for brain health, inflammation regulation, and cardiovascular health.
  • Fat-Soluble Vitamins:
    • Vitamin A: Important for vision, immune function, and skin health.
    • Vitamin E: An antioxidant that protects cells from damage.
    • Vitamin K: Essential for blood clotting and bone metabolism.
  • Minerals:
    • Calcium: Crucial for bone strength and cardiovascular function.
    • Phosphorus: Works in tandem with calcium to enhance bone health.
    • Magnesium: Involved in over 300 biochemical reactions in the body, including nerve and muscle function.
  • Hematopoietic Stem Cells: These cells are critical in producing blood cells (red blood cells, white blood cells, and platelets), supporting immune and circulatory systems.
  • Iron: Integral for the formation of hemoglobin in red blood cells, which transports oxygen throughout the body.
  • Zinc: Essential for immune function, wound healing, DNA synthesis, and cell division.
  • Selenium: A potent antioxidant that plays a key role in metabolism and thyroid function, and protects the body from oxidative damage and infection.

Boom! It’s hard to believe all these nutrients are packed into the innards of a bone. Looking at the nutritional profile of animal parts always blows my mind.

And, it’s presenting in the most bio-available form for our bodies to absorb – our digestive tract is finely tuned to extract all this goodness, leaving little to waste.

How to Eat Bone Marrow

Bone marrow isn’t just nutritious, it’s versatile in the kitchen too! Whether you’re a culinary adventurer or a comfort food lover, there’s a way to enjoy bone marrow that suits your taste.

Here’s a guide on how to savor this nutrient-packed delicacy, both raw and cooked.

Eating Bone Marrow Raw

Diving into raw bone marrow might seem a bit daring, but it’s a practice embraced in many cultures for its health benefits. Rich in nutrients, raw bone marrow can be a direct source of natural vitamins and minerals.

However, it’s crucial to source your marrow from reputable suppliers to ensure safety and quality. The key is freshness and proper handling.

Consuming raw bone marrow offers a unique texture and flavor, but always be cautious about the potential risks of raw foods, such as bacterial contamination.

Eating Cooked Bone Marrow

When cooked, bone marrow transforms into a buttery, rich, and luxurious treat. It’s a versatile ingredient that can enhance both savory and sweet dishes. You can spread it on toast, mix it into stews, or even use it as a base for sauces.

For a savory treat, try roasted marrow bones with a sprinkle of sea salt and herbs. For something sweet, consider marrow-infused custards.

To start, here’s a simple roast bone marrow recipe: Place marrow bones on a baking sheet, season with salt, and roast at 450°F (230°C) for about 15 minutes. Serve with a side of crusty bread – simple, yet delicious!

The Wonders of Bone Marrow Broth

You may already drink bone broth, but have you tried bone marrow broth?

Bone marrow broth stands out as an effortless and delicious way to incorporate the nutritional benefits of bone marrow into your diet.

This broth, often simmered for hours, extracts the rich flavors and nutrients from the marrow, resulting in a nourishing and healing drink. Packed with amino acids, minerals, and healthy fats, it’s a digestive aid and immune booster, making it a popular choice for health enthusiasts.

What’s fascinating about bone marrow broth is its versatility – you can sip it as is or use it as a base for soups and stews. Its gelatin content is great for gut health, and the collagen supports skin, joint, and bone health.

For those looking to try this superfood without making it from scratch, there are high-quality suppliers. For example, U.S. Wellness Meats offers grass-fed bone marrow broth, ensuring you get the highest quality with every sip.

Adding bone marrow broth to your diet is a simple yet effective way to boost your overall health and wellness.

Where to Get Bone Marrow

Finding top-quality bone marrow can be a bit of a hunt, but it’s worth the effort. The right source can make all the difference in flavor and nutrient content.

Here’s a guide to help you navigate the world of bone marrow shopping, ensuring you get the best.

The Importance of Quality: 100% Grass-fed

When it comes to bone marrow, quality matters. Low-quality marrow, often from grain-fed animals, can lack essential nutrients and might contain unwanted additives.

100% grass-fed bone marrow, on the other hand, comes from animals raised the way they should be… chowing on luscious blades their whole lives.

This not only impacts the nutrient profile, with higher levels of beneficial fats like omega-3s but also affects the flavor.

Choosing grass-fed ensures you’re getting the most out of your bone marrow, both in taste and health benefits.

Buyers Guide

Picking the right bone marrow starts with knowing what to look for. Freshness is key – look for bones that are moist, not dry or brittle.

Color is another indicator; healthy marrow should have a slightly pink or red hue, not gray or brown.

If possible, opt for grass-fed/grass-finished bones, as these are likely to be free from antibiotics and hormones.

Also, consider the size of the bones – larger ones, like beef shank bones, often have more marrow.

Where to Buy

Your local butcher or health food stores can be a great place to start looking for bone marrow. They often source high-quality, grass-fed bones.

For convenience, online shopping is another fantastic option. US Wellness Meats have a fantastic selection, or White Oak Pastures offer quality grass-fed bone marrow with delivery options.

Farmers’ markets can also be a treasure trove for finding fresh, locally sourced marrow bones.

Remember, wherever you buy, quality is key to getting the best taste and nutritional benefits.

Conclusion: Is Bone Marrow Good For You?

So I think it’s clear that the answer to the question ‘Is bone marrow good for you?’ is a resounding YES.

And to help matters, it’s bloody tasty too. Which can not always be said for other uncommon animal parts such as organ meats and offal where some struggle with the taste.

We looked at 9 health benefits that bone marrow offers including boosting immune function, enhancing bone health, improving joint health, promoting skin health, reducing inflammation, supporting heart health, improving digestive health, supporting brain health and regulating blood sugar levels.

If that was enough to convince you to take advantage of the health benefits of bone marrow and get it into your diet, you know how to eat it and where to buy. So you have everything you need.

So I guess that’s all you need from me, now it’s down to you to give it a go – enjoy.

That’s it… have a nutritious day!


How often should I eat bone marrow?

From a nutritional value perspective, once or twice a week is sufficient to make use of the nutrients bone marrow provides. However, I often eat bone marrow more and haven’t had any issues.

Is beef bone marrow high in cholesterol?  

Yes, beef bone marrow does contain cholesterol. However, it’s also rich in healthy fats and other nutrients. One of life’s paradoxes; why does something so nutritious also contain something so bad? Why would Mother Nature play such a cruel trick? How did our naïve hunter-gatherer ancestors survive?

Is bone marrow more fat or protein?

Bone marrow is primarily composed of fat. It does contain some protein, but the fat content, including healthy fats like omega-3s, is more significant. This makes it a rich, indulgent food to be enjoyed.

Is bone marrow a superfood?

Many consider bone marrow a superfood due to its rich nutritional profile. It’s packed with healthy fats, vitamins, and minerals, supporting various aspects of health from bone strength to immune function, making it a powerful addition to your diet.

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