The late chef Anthony Bourdain once said his death-row meal would be roast bone marrow with a parsley-and-capers salad at the iconic St. John restaurant in London.
Once a cheap wartime food, a way of nose-to-tail eating, bone marrow was popularised by chef Fergus Henderson in the 1990s and has since become a staple of high-end dining.
Described as ‘meat butter’ or a ‘poor man’s foie gras’, roasted bone marrow is a rich, velvety spread with a savoury umami flavour.
It is often served inside the split long bones of a cow or calf, alongside a dry-aged ribeye steak or spread on toast.
Now, some experts believe eating bone marrow could have benefits that support joint resilience and skin health – a trend celebrities such as Gwyneth Paltrow, Salma Hayek, Shailene Woodley and Kylie Jenner have got behind.
Calvin Harris even said that eating a ‘primal diet’ rich in heavy, nutrient-dense fats like bone marrow and liver helped restore his energy after spending time on a strict raw vegan juice diet.
But just how healthy is bone marrow? We asked some of the country’s top dietitians and nutritionists to separate the fact from the celebrity hype.
Bone marrow is the soft, spongy tissue found inside the hollow centre of animal bones
The late chef Anthony Bourdain once said his death-row meal would be roast bone marrow with a parsley-and-capers salad
Bone marrow is the soft, spongy tissue found inside the hollow centre of animal bones, mostly concentrated in the spine, hip and thigh bones.
Known for its rich, buttery flavour, bone marrow is commonly sourced from cows, calves and other livestock.
Animal bones are rich in nutrients such as calcium, magnesium and potassium – the same minerals that we need for our own bone health.
The fat tissue in bone marrow contains a hormone called adiponectin, which helps break down fats.
It can maintain insulin sensitivity and it has been linked to a lower risk of diabetes, heart disease and other obesity-associated cancers.
High levels of adiponectin are linked to a decreased risk of getting diabetes and other cardiovascular diseases.
One of the main benefits of eating bone marrow is its relatively low cost.
Beef femur or marrow bone can be bought directly from your local butcher for around £1.50 to £5 per kilo.
Bone marrow is also available pre-packed in the fresh meat section of some supermarkets, such as Waitrose, costing around £2.60 to £3.50 for a standard 170g to 200g pack.
People suffering from joint pain and conditions such as osteoarthritis may benefit from incorporating bone marrow into their diets because it is a rich source of dietary collagen.
This breaks down into essential amino acids like glycine, supporting skin elasticity, joint function and connective tissue integrity as we age.
Bone marrow is available pre-packed in the fresh meat section of some supermarkets, such as Waitrose
However, Rhiannon Lambert, one of the UK’s leading nutritionists, says that while bone marrow can form part of a balanced diet, some of its benefits are overhyped.
‘While compounds associated with connective tissue and collagen are often highlighted as benefits, we currently have limited human research showing that eating bone marrow itself produces specific improvements in joint, skin or gut health,’ she says.
‘Eating collagen-rich foods also doesn’t mean that collagen travels directly to our joints – the proteins are broken down during digestion into peptides and amino acids that the body can then use where needed.
‘Bone marrow can be enjoyed as a food, but I wouldn’t recommend relying on it specifically to protect or repair your joints.’
Some experts say bone marrow can be a good weaning food for babies. It is rich in healthy fats and calories that support growth and brain development but it must be carefully scooped, checked and served completely free of bone fragments.
Bone marrow is also very high in calories and fat, meaning portion size is important.
A typical serving size of cooked bone marrow is about one to two tablespoons, which contains roughly 110 to 220 calories with minimal protein and carbohydrates.
Nearly all of those calories come from fat, split between saturated and monounsaturated fatty acids.
Specialist registered dietitian Nichola Ludlam-Raine says those managing high cholesterol, cardiovascular disease or their weight may wish to limit their intake.
‘Anyone pregnant or immunocompromised should ensure it is thoroughly cooked and those following a medically prescribed low-fat diet should ask their healthcare professional,’ she adds.
In soups and broths, marrow bones are simmered for hours and can be used to add body to gravies and sauces.
Bone marrow is roasted for 15 to 25 minutes until the marrow is soft, opaque and slightly bubbling
In soups and broths, marrow bones are simmered for hours and can add body to sauces
Bone broth features heavily in Paleo and gut diets, promoted by celebrity chefs such as Pete Evans.
A cup of bone broth typically contains around 30 to 60 calories, making it a much lower-calorie alternative to eating solid bone marrow.
Pre-packaged bone broth is available in some supermarkets in shelf-stable and chilled varieties.
‘Broth is generally lower in fat and calories, but its collagen and protein content can vary considerably,’ says Ms Ludlam-Raine, author of How Not to Eat Ultra-Processed.
‘While shop-bought versions may be high in salt, neither should be viewed as a nutritional cure-all,’ she adds.
You can also get bone marrow supplements, which are created by freeze-drying raw bovine marrow. However, there is little medical evidence showing that they provide the same benefits as eating the real thing.
Ms Ludlam-Raine recommends serving bone marrow alongside vegetables, beans or wholegrains rather than making it the main part of the meal.
‘It can add flavour and variety to the diet but there is limited evidence that eating marrow provides any unique health benefits that cannot be gained from a balanced diet,’ she says.
‘Pairing it with colourful vegetables or a vitamin C-rich salad helps create a more balanced, fibre-rich plate – and vitamin C supports the body’s own collagen production.
‘Think of bone marrow as an occasional addition rather than an everyday health food, perhaps once a week or less, depending on the rest of your diet.’
