Bone Marrow: Nutrition Facts, Health Benefits, and How to Eat It

Bone marrow, the soft, spongy tissue found inside bones, has been a prized food source across cultures for millennia. Today, this nutrient-dense ingredient is experiencing a resurgence in popularity, appearing on menus at upscale restaurants and gaining recognition in health-conscious communities.

Rich in healthy fats, collagen, and essential vitamins, bone marrow offers numerous potential health benefits, from supporting joint function to reducing inflammation. Whether you’re interested in the nutritional profile of bone marrow or wondering how to incorporate it into your diet, this comprehensive guide covers everything you need to know.

What Is Bone Marrow?

Bone marrow is the soft, fatty tissue located in the hollow interior of bones. It’s most abundant in larger bones, particularly those of the spine, pelvis, and femur (thigh bone).

This specialized tissue serves a critical biological function: it contains stem cells that produce red blood cells (which carry oxygen), white blood cells (which fight infection), and platelets (which help with blood clotting).

For culinary purposes, bone marrow is typically harvested from beef, lamb, bison, and other large mammals. The marrow has a creamy, buttery texture and a rich, mildly sweet flavor that’s often described as umami-forward.

Historically, bone marrow has been considered a delicacy in many cuisines worldwide, from Italian osso buco to Vietnamese pho. Our ancestors recognized its value as a concentrated source of nutrition and energy.

Bone Marrow Nutrition Facts

Bone marrow is exceptionally nutrient-dense, though it’s high in calories and fat due to its composition.

One tablespoon (approximately 14 grams) of raw bone marrow contains roughly:

• Calories: 110-120
• Total fat: 12 grams
• Saturated fat: 7 grams
• Monounsaturated fat: 3.5 grams
• Protein: 1 gram
• Vitamin B12: 7% of the Daily Value (DV)
• Riboflavin (Vitamin B2): 6% of the DV
• Iron: 4% of the DV
• Vitamin E: 2% of the DV
• Phosphorus: 1% of the DV

Beyond these measurable nutrients, bone marrow contains several bioactive compounds that contribute to its health benefits:

Collagen

Bone marrow is an excellent source of collagen, the most abundant protein in the human body. Collagen provides structural support to skin, bones, tendons, and ligaments.

Conjugated Linoleic Acid (CLA)

Particularly when sourced from grass-fed animals, bone marrow contains CLA, a fatty acid that has been studied for its potential anti-inflammatory and immune-supporting properties.

Glycine

This amino acid plays important roles in protein synthesis, detoxification, and reducing inflammation in the body.

Glucosamine and Chondroitin

These compounds are naturally found in cartilage and are often used to support joint health.

Adiponectin

This protein hormone helps regulate metabolism and has anti-inflammatory effects.

Health Benefits of Bone Marrow

While direct research on consuming bone marrow is limited, numerous studies have examined the health effects of its individual components. Here are the potential benefits supported by scientific evidence:

Supports Joint Health and Function

Several compounds found in bone marrow may help maintain healthy joints and reduce discomfort associated with wear and tear.

Glucosamine, a natural component of cartilage, has been extensively studied for its potential to reduce joint pain and support cartilage health. Research suggests it may be particularly beneficial for people with osteoarthritis.

Similarly, collagen supplementation has been shown to support joint cartilage production. In one study involving 147 athletes, taking 10 grams of collagen daily for six months significantly reduced activity-related joint discomfort.

The glycine content in bone marrow may also contribute to joint health by supporting collagen synthesis and reducing inflammatory responses in joint tissues.

May Help Reduce Inflammation

Chronic inflammation is linked to numerous health conditions, including cardiovascular disease, type 2 diabetes, and certain cancers. Several components of bone marrow have demonstrated anti-inflammatory properties.

Glycine has shown powerful anti-inflammatory effects in laboratory studies, potentially helping to modulate the body’s inflammatory response.

Conjugated linoleic acid (CLA) has also been studied for its anti-inflammatory properties. Research has shown that CLA supplementation can reduce markers of inflammation in the blood, including C-reactive protein and tumor necrosis factor alpha.

Additionally, adiponectin found in bone marrow plays a central role in regulating inflammation and immune function throughout the body.

Promotes Skin Health and Appearance

The high collagen content in bone marrow may benefit skin health in several ways.

Collagen is essential for maintaining skin elasticity, hydration, and structural integrity. As we age, our body’s natural collagen production decreases, which contributes to wrinkles and sagging skin.

Studies have shown that collagen supplementation can improve skin elasticity and moisture levels. One research study found that women who consumed 2.5-5 grams of collagen daily for eight weeks experienced noticeable improvements in skin hydration and elasticity.

Animal studies have also demonstrated that collagen treatment can increase antioxidant activity in the skin, which may help protect against damage from environmental stressors and slow visible signs of aging.

Provides Essential Nutrients

Bone marrow is a source of several important vitamins and minerals, particularly B vitamins like B12, which is essential for nerve function, red blood cell formation, and DNA synthesis.

It also contains iron, which is necessary for oxygen transport in the blood, and vitamin E, an antioxidant that protects cells from oxidative damage.

May Support Immune Function

The conjugated linoleic acid (CLA) in bone marrow has been studied for its potential immune-supporting properties. Some research suggests that CLA may help enhance immune response and protect against certain infections.

Additionally, the various amino acids present in bone marrow, including glycine, play important roles in immune system function.

Important Considerations

While bone marrow offers numerous potential benefits, there are a few important points to keep in mind:

High in Calories and Fat

Bone marrow is calorie-dense and high in saturated fat. While these fats can be part of a healthy diet in moderation, those watching their calorie or fat intake should consume bone marrow in appropriate portions.

Quality Matters

Whenever possible, choose bone marrow from grass-fed, pasture-raised animals. These sources tend to have better fatty acid profiles, including higher levels of omega-3 fatty acids and CLA.

Limited Direct Research

It’s important to note that most studies have examined isolated compounds found in bone marrow (like collagen or glucosamine) rather than bone marrow consumption itself. More research is needed to fully understand the direct health effects of eating bone marrow.

How to Add Bone Marrow to Your Diet

Bone marrow is versatile and can be incorporated into your diet in various ways. Here’s how to get started:

Where to Buy Bone Marrow

You can purchase marrow bones from:

• Local butcher shops
• Farmers markets
• Specialty grocery stores
• Online meat suppliers
• Some conventional supermarkets

The most common and accessible option for beginners is beef marrow bones, which are widely available and affordable.

Types of Marrow Bones

Popular marrow bone options include:

• Knuckle bones: Large, round bones with marrow in the center
• Femur or shank bones: Long leg bones typically cut into 2-3 inch sections
• Neck bones: Smaller bones with good marrow content
• Oxtail: Contains both meat and marrow

Ask your butcher to cut the bones lengthwise to make marrow extraction easier, or purchase them already split.

How to Prepare Roasted Bone Marrow

The most popular preparation method is roasting:

1. Preheat your oven to 450°F (232°C)
2. Place marrow bones on a baking sheet, cut side up if split
3. Season with salt and pepper to taste
4. Roast for 15-20 minutes until the marrow is soft and slightly bubbling
5. Scoop out the marrow with a small spoon or spreader

Traditionally, roasted bone marrow is served with crusty bread or toast, along with sea salt, fresh herbs (like parsley), and sometimes a bright accompaniment like lemon or a simple salad to balance the richness.

Other Ways to Enjoy Bone Marrow

Bone Broth: Simmer marrow bones with vegetables and herbs for 12-48 hours to create nutrient-rich bone broth. This method extracts minerals, collagen, and other beneficial compounds from both the bones and marrow.

As a Spread: Use roasted marrow as a luxurious spread on bread, crackers, or vegetables.

In Sauces and Gravies: Add roasted marrow to pan sauces or gravies for extra richness and depth of flavor.

Mixed into Dishes: Incorporate marrow into risotto, pasta, or mashed potatoes for added flavor and nutrition.

With Steak: Top grilled or pan-seared steaks with a pat of roasted marrow for a restaurant-quality finish.

Bone Marrow Supplements

If you’re interested in the nutritional benefits but not ready to cook with whole bones, bone marrow supplements are available in various forms:

• Capsules or tablets
• Powdered supplements (can be added to smoothies or other foods)
• Liquid bone broth concentrates

These products can be found at health food stores or online retailers.

Potential Risks and Side Effects

Bone marrow is generally safe for most people when consumed as part of a balanced diet. However, there are a few considerations:

Allergic Reactions

Although rare, some individuals may have sensitivities or allergies to components in bone marrow. If you experience any unusual symptoms after consuming bone marrow, discontinue use and consult with a healthcare provider.

Cholesterol and Heart Health

Bone marrow is high in saturated fat and cholesterol. Individuals with cardiovascular concerns or high cholesterol should consume it in moderation and discuss dietary choices with their healthcare provider.

Food Safety

Always source bone marrow from reputable suppliers and cook it to appropriate temperatures to minimize the risk of foodborne illness. Bones should be stored properly and used within recommended timeframes.

Medical Conditions

If you have any existing health conditions or are taking medications, it’s wise to consult with your healthcare provider before adding bone marrow or bone marrow supplements to your diet, as they can provide personalized advice based on your individual health status.

Frequently Asked Questions About Bone Marrow

Is bone marrow healthy to eat?

Yes, bone marrow is a nutrient-dense food containing healthy fats, collagen, vitamins, and minerals. However, it’s high in calories and saturated fat, so it should be consumed in moderation as part of a balanced diet.

What does bone marrow taste like?

Bone marrow has a rich, buttery texture with a mildly sweet, savory flavor. Many people describe it as tasting like a combination of butter and beef fat, with an umami quality.

Can you eat bone marrow raw?

While technically edible, raw bone marrow is not commonly consumed and carries a higher risk of foodborne illness. It’s recommended to cook bone marrow before eating.

How often should you eat bone marrow?

There’s no official recommendation, but due to its high calorie and fat content, most people treat bone marrow as an occasional delicacy rather than a daily food. Once or twice a week is reasonable for most individuals.

Is bone marrow the same as bone broth?

No, they’re different. Bone marrow is the fatty tissue inside bones, while bone broth is a liquid made by simmering bones (which may contain marrow) in water for extended periods to extract nutrients.

The Bottom Line

Bone marrow is a nutrient-rich food that has been valued across cultures for thousands of years. It’s an excellent source of healthy fats, collagen, and various vitamins and minerals, particularly vitamin B12, iron, and riboflavin.

The compounds found in bone marrow—including collagen, glycine, glucosamine, and conjugated linoleic acid—have been associated with several potential health benefits. These include supporting joint function, reducing inflammation, promoting skin health, and providing immune support.

While direct research on bone marrow consumption is limited, the existing studies on its individual components are promising. Bone marrow can be easily incorporated into your diet through roasting, making bone broth, or using it as a flavorful addition to various dishes.

Whether you’re drawn to bone marrow for its potential health benefits, its culinary appeal, or both, it can be a valuable addition to a balanced diet when consumed in moderation. As with any significant dietary change, consider consulting with a healthcare provider or registered dietitian, especially if you have existing health conditions.

By choosing high-quality sources and preparing bone marrow properly, you can enjoy this traditional superfood while potentially reaping its numerous nutritional benefits.

Sources:

• National Center for Biotechnology Information – Bone Marrow Nutrients
• USDA FoodData Central – Nutritional Database
• National Institutes of Health – Chronic Inflammation
• PubMed Central – Glycine Anti-inflammatory Properties
• PubMed Central – Glucosamine and Joint Health
• National Institutes of Health – Collagen and Skin Health
• PubMed Central – Conjugated Linoleic Acid