Bone Marrow

Nutrition and Benefits

Bone Marrow has been around for thousands of years, yet a lot of you probably have never tried or heard about its healthful benefits.

It wasn’t until we bought a cow, did I realize the importance of eating its marrow for the amazing nutritional benefits it provides.

You must be here for a reason so I’m assuming you recently purchased a large bone that contained some marrow in it.

What is Bone Marrow?

Bone Marrow is a type of spongy tissue in the center of bones. It’s most concentrated in the spine, hip, and thigh bones and can be found in just about every animal.

The most common animals with marrow that we consume are cows, lambs, caribou, and moose.

Marrow provides a rich and slightly sweet flavor with a smooth texture. Most cultures use the marrow from bones as their soup base, a spread, or roasting vegetables. (You can even use it to make homemade bone broth).

The Nutritional Profile of Bone Marrow

Bone Marrow contains a considerable amount of calories and fats, while also providing some essential vitamins; such as B12 and riboflavin.

Marrow also provides the following key components that are beneficial to your health and wellness:

  • Pantothenic acid (Vitamin B5)
  • Thiamine (Vitamin B1)
  • Biotin (Vitamin B7)
  • Collagen (protein)
  • Linoleic acid (fatty acid)
  • Glycine (amino acid)
  • Glucosamine (amino sugar)
  • Chondroitin (natural substance component of cartilage)

The Benefits of Bone Marrow

While research is limited on the health effects of Bone Marrow itself, studies show that many of its components provide essential functions and purposes.

Decreased Inflammation

A lifestyle of adverse lifestyle practices causes systemic and widespread inflammation. While temporary and acute pain from inflammation is part of our natural defense system, systemic inflammation is the root of all evil when it comes to heart disease, obesity, diabetes, and cancer.

Linoleic acid and glycine can help reduce the amount of inflammation in your body and blood markers. These will not cure your inflammation – you must get to the root cause of it (adverse lifestyle practices).

Promotes Healthy Skin

Collagen is a type of protein found throughout your body that plays a crucial role in skin health. When consumed it can help reduce the aging effects and damage by increasing collagen content and antioxidant activity.

Helps Support Healthy Joints

There are several compounds of marrow that help supports healthy joints and can reduce pain. Collagen and glucosamine are often used as a natural remedy for osteoarthritis due to their ability to reduce inflammation and relieve joint pain.

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Bonus Recipe: Bone Marrow Stew

Bone Marrow Benefits and Bonus Recipe

See recipe below for exclusive tips, tricks, and modifications.

Items Needed


  • One large bone filled with marrow
  • 1 onion diced
  • 4-5 small carrots peeled and sliced thin
  • 2 celery stalks thinly sliced
  • 4 cloves garlic minced
  • 1 bay leaf
  • 1 cup red wine
  • 1-quart beef bone broth
  • 2 tablespoons extra virgin olive oil
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 2 sprigs of fresh thyme


Time needed: 4 hours.

How to Make Homemade Paleo Bone Marrow Stew

  1. Put your dutch oven over your stove burner. Heat it over medium-high heat.

  2. Add EVOO and vegetables and cook down until onions start to turn brown (5-7 minutes). Stir occassionally.

  3. Add in spices and top with one cup of red wine. Let wine burn down for about 5-minutes.

  4. Add in bone broth and bone with marrow to your dutch oven.

  5. Bring to a boil, cover, and simmer over low heat for 3 hours.

  6. Remove lid and carefully remove marrow out of your bone and chop into little pieces. Place the bone in a gallon bag to use for homemade bone broth and store in the freezer until ready to use. Place your marrow back into your soup and stir.

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Happy Eating!


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