Medicinal Bone Broth: An Ancient Tradition for Nourishing the Body
With Astragalus, Reishi, Kombu, and Elderberries
There is something deeply comforting about a pot of bone broth simmering on the stove. The smell fills the house, the kitchen becomes warm, and over the course of several hours, a handful of simple ingredients transforms into something deeply nourishing.
I've been making bone broth in my home for over a decade. Like many traditional foods, it's one of those practices that connects us to the ways our ancestors cared for themselves and their families. Before supplements came in capsules and powders, nourishment often began in the kitchen, with whatever roots, bones, herbs, and vegetables were available.
As I've moved into perimenopause, I've become even more intentional about preparing and consuming bone broth. This stage of life invites us to reconsider how we nourish ourselves, especially as our nutritional needs, muscle mass, and metabolism begin to change.
What I particularly love about making my own broth is that I can tailor the ingredients to the season, my needs, or simply what I have in the pantry. Sometimes I make a simple broth with chicken bones, onions, and carrots. Other times, I add medicinal roots, mushrooms, and sea vegetables to create a more complex herbal preparation.
In herbal medicine, we often speak about the difference between using a plant for a particular symptom and using plants as daily nourishment. A pot of medicinal broth is a wonderful example of the latter.
Why Bone Broth?
Bone broth is made by slowly simmering animal bones, cartilage, and connective tissue in water. Over time, some of the collagen in these tissues breaks down into gelatin, giving the broth its characteristic richness and sometimes jelly-like consistency when refrigerated.
Collagen provides amino acids such as glycine and proline, which are involved in the body's connective tissues. Bone broth can also contribute to our daily protein intake, although the amount varies considerably depending on the bones, cooking method, and concentration of the final broth.
During perimenopause and menopause, maintaining adequate protein intake becomes increasingly important, particularly for supporting muscle mass as we age. Bone broth is not a complete protein source on its own, but it's a lovely addition to a diet that includes a variety of nourishing protein-rich foods.
And, perhaps most importantly, broth is an accessible way to bring traditional food preparation and herbal medicine back into our daily routines.
Making Your Broth Medicinal
One of my favorite ways to prepare bone broth is by adding medicinal herbs and mushrooms to the pot. This practice of combining food and medicine has a long history across many cultures, particularly in Traditional Chinese Medicine, where herbal soups and broths remain an important part of dietary traditions.
Here are four of my favorite optional ingredients.
Astragalus Root (Astragalus membranaceus)
Astragalus, known as Huang Qi in Traditional Chinese Medicine, is one of my favorite herbs to add to soup stocks and broths. Traditionally, astragalus is considered a tonic for supporting vitality, resilience, and healthy immune function.
Its slightly sweet, earthy flavor blends beautifully with vegetables and bones, and its woody roots are well suited to long simmering preparations.
Modern research has explored astragalus for its immunomodulatory and antioxidant activity. I love incorporating astragalus into my kitchen during the cooler months, when nourishing soups become a regular part of our family meals.
Reishi Mushroom (Ganoderma spp.)
Reishi has a long history of traditional use in East Asian medicine and is sometimes referred to as the mushroom of immortality.
Its naturally occurring polysaccharides, including beta-glucans, and triterpenes have been studied for their potential effects on immune function and inflammation. While much of this research remains preliminary, reishi continues to be an important mushroom in traditional herbal practice.
Reishi is quite bitter, which makes a broth one of my preferred ways of incorporating small amounts into food. It adds an earthy depth that pairs particularly well with beef bones, ginger, garlic, and astragalus.
Kombu (Saccharina japonica)
Kombu is a beautiful edible sea vegetable that has been used in Japanese cooking for centuries, particularly as a foundation for dashi broth.
It contains naturally occurring glutamates, which provide the delicious savory flavor known as umami. Kombu is also a source of minerals, particularly iodine, which our thyroid gland requires for normal hormone production.
I love adding a little kombu for its depth of flavor. However, its iodine content can be exceptionally high and varies widely between products, so I use it cautiously rather than assuming more is better.
Elderberries (Sambucus nigra)
Elderberries are one of my favorite plants to work with during the colder months. Their beautiful, dark-purple berries have been used in traditional European herbalism for generations, often prepared as cooked syrups, preserves, and teas.
Elderberries contain anthocyanins and other polyphenols that have attracted scientific interest for their antioxidant properties. Some small human studies have investigated elderberry preparations for respiratory symptoms, although the evidence remains limited.
Adding a small amount of dried, properly prepared elderberries to broth gives it a slightly tart, fruity depth. I particularly enjoy this addition in winter preparations alongside astragalus and ginger.
Elderberries must be thoroughly cooked before consumption, and the leaves, stems, and unripe berries should never be used in broth.
My Homemade Medicinal Bone Broth Recipe
Preparation time: 20 minutes
Cooking time: 8–12 hours
Yield: Approximately 2–3 quarts, depending on evaporation
Ingredients
The foundational broth
2–3 pounds chicken bones, beef bones, or a combination (preferably including joints, knuckles, or other collagen-rich pieces)
1 large onion, quartered, with skin if clean
3 carrots, roughly chopped
3 celery stalks, roughly chopped
1 whole head of garlic, cut in half
2 inches fresh ginger, sliced
2 bay leaves (optional)
2 tablespoons apple cider vinegar
10–12 cups filtered water, or enough to cover the ingredients
A handful of fresh parsley or other garden herbs
Sea salt and freshly ground black pepper, to taste
(note: I save ends and stalks of my vegetables and put them in the freezer - instead of the compost - to use for bone broth. This is a great habit to get in and an affordable way to make it regularly)
Optional medicinal additions
You don't need to add all four. I often choose just one or two, depending on the season and the flavor I'm looking for.
Astragalus: 10–15 grams dried, sliced root
Reishi: 3–5 grams dried, sliced fruiting body
Kombu: A small piece of food-grade kombu, only if the product's iodine content is known and appropriate for your diet
Elderberries: 1 tablespoon dried, ripe black elderberries from a reputable culinary or herbal supplier
Instructions
1. Prepare your bones.
For a richer flavor, roast your bones at 400°F for approximately 30–40 minutes, until they begin to brown. If you're using the leftover carcass from a roasted chicken, you can skip this step.
2. Build the broth.
Place your bones in a large stockpot and add the onion, carrots, celery, garlic, ginger, bay leaves, and apple cider vinegar. Cover with filtered water.
3. Add your medicinal herbs.
If using astragalus or reishi, add them at the beginning of the cooking process. These dense roots and mushrooms are traditionally prepared as decoctions, meaning they're simmered in water over time.
If using elderberries, add them now as well, ensuring they are thoroughly cooked during the simmering process. The entire broth should be strained before serving to remove the berries and seeds.
I prefer to prepare kombu separately according to its package instructions, then add a little of the prepared liquid to the finished broth. This gives greater control over flavor, although the iodine content still needs consideration.
4. Simmer slowly.
Bring the pot to a full boil, then reduce the heat to a gentle simmer. Skim away any foam that rises to the surface during the first hour.
Partially cover and simmer for approximately 8–12 hours, adding a little water if necessary to keep the bones submerged.
If using a slow cooker, follow the manufacturer's instructions and ensure the broth reaches a safe cooking temperature before maintaining a gentle simmer.
5. Strain and finish.
Carefully strain the broth through a fine-mesh strainer, discarding the spent bones, herbs, mushrooms, and berries.
Season with sea salt and pepper. I prefer adding most of the salt at the very end so I can adjust it depending on whether I'll be drinking the broth or using it as a base for other dishes.
6. Cool and store.
Divide the broth into shallow containers and cool promptly. Refrigerate within two hours of cooking.
Store in the refrigerator for up to 3–4 days, or freeze in individual portions for approximately 2–3 months for best quality.
When chilled, a collagen-rich broth may develop a gelatinous consistency. This is perfectly normal and one of my favorite signs of a beautiful homemade broth!
How I Incorporate Bone Broth Into My Daily Routine
I love drinking a warm cup of broth in the afternoon, particularly during the colder months. Sometimes I add a squeeze of lemon, a little sea salt, or fresh herbs from the garden.
Other times, I use it as the foundation for vegetable soups, lentils, stews, or cooking grains.
For women moving through perimenopause, I particularly love adding cruciferous vegetables such as kale, cabbage, cauliflower, or broccoli to a finished broth, along with additional protein-rich ingredients. These vegetables provide fiber and important micronutrients that support overall metabolic health.
And for those who prefer not to eat animal products, a vegetable broth made with mushrooms, sea vegetables, garlic, ginger, and other culinary herbs can be equally satisfying, although it won't provide the same collagen-derived protein.
A note on medicinal herbs: Not every herb is appropriate for every person. If you’re taking medications, please consult with your practitioner on contraindications.
With warmth,
Laura Ash
Clinical Herbalist & Founder, Land of Verse