How Often Should I Eat Bone Marrow for Optimal Health?

November 24, 2025 •

4 min read

Bone marrow, a delicacy with a long history in human diets, is praised for its rich, buttery flavour and potential health benefits. However, due to its high fat and calorie content, many people are curious about how often should I eat bone marrow to maximize its benefits while maintaining a balanced diet.

Quick Summary

The ideal frequency for eating bone marrow typically ranges from once or twice weekly, with moderation being key due to its high fat content. Healthy individuals can enjoy small, regular servings to support joint and skin health.

Key Points

Moderation is Key: Consume bone marrow in moderation, ideally 1-2 times per week, due to its high fat and calorie content.
Supports Joint and Skin Health: Bone marrow is rich in collagen and glucosamine, which are beneficial for joint function and skin elasticity.
Possesses Anti-Inflammatory Properties: Compounds like glycine and CLA found in marrow can help reduce inflammation throughout the body.
Nutrient-Dense Source: Marrow provides essential nutrients including healthy fats, vitamins A, K2, and B12, supporting immune function and brain health.
Versatile Culinary Ingredient: It can be enjoyed roasted on toast, used to make nutrient-rich bone broth, or incorporated into various dishes.
Source High-Quality Marrow: For the best flavour and nutritional profile, source marrow bones from high-quality, grass-fed animals.

What is Bone Marrow?

Bone marrow is the soft, fatty tissue found within the centre of bones, most concentrated in the spine, hip, and thigh bones. It is rich in a unique blend of nutrients, including healthy fats, vitamins, and minerals. Historically, humans have consumed bone marrow for centuries, and it has recently regained popularity in modern cuisine for its flavour and perceived health benefits.

The Recommended Frequency and Portion Size

The frequency with which you can safely enjoy bone marrow largely depends on your overall health, dietary goals, and activity level. As a rich, calorie-dense food, it is best consumed in moderation. Many health experts suggest incorporating a small portion, approximately 40 grams, into your diet once or twice a week. This allows you to reap the nutritional rewards without overdoing the fat and cholesterol intake. For context, a 3-inch cross-cut bone can contain roughly 40 grams of marrow.

Factors that might influence your personal frequency include:

Existing health conditions: Individuals with high cholesterol or a history of gout should consult a healthcare provider before regular consumption, as bone marrow is high in both saturated fat and purines.
Dietary style: Those following a ketogenic or paleo diet may eat bone marrow more frequently as part of their high-fat, animal-based nutritional plan.
Activity level: Active individuals may be able to incorporate it more often as a high-energy food source, whereas those with a sedentary lifestyle may need to limit their intake.

Health Benefits of Eating Bone Marrow

Despite its high fat content, bone marrow offers several notable health benefits, primarily stemming from its rich composition of collagen, healthy fats, and specific vitamins and minerals.

Supports Joint and Skin Health

Bone marrow is packed with collagen, a structural protein vital for maintaining healthy skin, cartilage, tendons, and ligaments. The gelatin found in cooked bone marrow is what collagen breaks down into, and some studies suggest that collagen supplementation can reduce joint pain and improve skin elasticity.

Reduces Inflammation

Certain compounds found in bone marrow, such as glycine and conjugated linoleic acid (CLA), possess potent anti-inflammatory properties. Chronic inflammation is a driver for many serious health conditions, and regular, moderate intake of bone marrow may help manage inflammatory responses in the body.

Boosts Immunity and Brain Function

Bone marrow is a source of adiponectin, a hormone involved in fat breakdown and linked to a lower risk of diabetes and obesity-related cancers. It also contains fat-soluble vitamins like A and K2, which are crucial for a robust immune system and cognitive function.

Preparation Methods and How to Incorporate it

Bone marrow can be cooked in various ways to suit different preferences, and sourcing from high-quality, grass-fed animals is recommended.

Roasted Marrow: A popular method is roasting split marrow bones in the oven until the marrow is soft and golden. It can then be scooped out and enjoyed on toasted sourdough bread.
Bone Broth: Simmering marrow bones for an extended period creates a nutrient-rich bone broth that can be used in soups, stews, or consumed on its own. This is an excellent way to access the nutrients if you prefer not to eat the marrow directly.
Compound Butter: Melted marrow can be mixed with herbs and salt to create a flavourful compound butter, which can be used to enrich other dishes.

Bone Marrow vs. Bone Broth: A Comparison


Feature	Bone Marrow	Bone Broth
Primary Nutrient	High in fat, particularly monounsaturated fats. Also contains collagen, CLA, and some B vitamins.	Higher in water-soluble nutrients, including collagen (as gelatin), glycine, and other amino acids.
Calorie Density	Very high due to its fat content. One ounce can contain over 200 calories.	Relatively low in calories, depending on preparation. Can be enriched for more calories.
Cooking Time	Can be roasted and ready in as little as 20 minutes.	Requires a slow simmer for 12-48 hours to extract nutrients.
Best For	Spreading on toast, using in sauces, or enjoying as a rich, decadent dish.	Sipping, using as a soup base, or adding to stews for a nutritional boost.
Digestibility	Can be very rich and heavy for some individuals.	Generally calming and soothing for the digestive system.

Conclusion

For most healthy individuals, eating bone marrow once or twice a week in moderation is a safe and beneficial practice. Its rich nutrient profile, including collagen, healthy fats, and anti-inflammatory compounds, can contribute to improved joint function, skin health, and overall immunity. However, due to its high fat and calorie density, those with pre-existing conditions like high cholesterol or gout should exercise caution and consult a healthcare provider. Whether roasted on toast or simmered into a nutritious broth, incorporating a small, regular amount of bone marrow can be a flavoursome and healthy addition to a balanced diet. As with any rich food, listening to your body and practising portion control are the keys to a successful nutritional approach. For additional government-sourced information on meat safety and preparation, consult resources from the USDA.

Frequently Asked Questions

A healthy serving size is typically around 40 grams, or the amount of marrow from a single 3-inch cross-cut bone. This portion size is often recommended once or twice a week to balance nutritional benefits with its high fat content.

Yes, overconsumption can be unhealthy. Bone marrow is high in fat and calories, which could lead to weight gain if eaten excessively. Additionally, its high purine content may worsen conditions like gout.

Popular cooking methods include roasting the bones until the marrow is soft and golden, using the bones to make a nourishing bone broth, or creating a flavourful compound butter.

Yes, as long as it's cooked to a safe internal temperature, bone marrow is safe to consume. As with any meat product, proper preparation and sourcing from a reliable butcher are important for safety.

Bone marrow has a rich, buttery, and slightly sweet flavour with a smooth, custard-like texture, often described as a savoury delight.

While bone broth extracts many beneficial compounds like collagen and glycine from the bones and marrow, it is not as high in fat and certain vitamins as eating the marrow directly. Both offer unique benefits, and the best choice depends on your dietary needs.

Individuals monitoring their cholesterol levels or with heart conditions should be mindful of bone marrow's high cholesterol and saturated fat content. It is best to consult a healthcare provider for personalized advice on intake frequency and portion size.