Bone-Building, Calcium-Rich Vinegar Recipe

We’ve trumpeted the benefits of natural apple cider vinegar before. Now here’s another vinegar that packs a bone health punch and helps you reap even more bone-building vitamins and minerals than from greens, bone broths and even grains.

This vinegar is brewed with calcium-rich herbs that are so common some can be found in your backyard. Take a look around and you will see a stash of calcium-rich herbs—suddenly you will see these weeds in a new light!

Just one tablespoon of Bone-Building Vinegar equals 350 to 400 mg of calcium (1,000 to 1,200 mg is recommended for menopausal and postmenopausal women). To get that much calcium from food, you’d need to eat: 1 tablespoon of blackstrap molasses; 1 cup (144 g) of cooked turnip greens, kale, broccoli, bok choy, or mustard greens; 2 cups (180 g) of cooked collard greens; 2 tablespoons of almond butter or tahini. This vinegar is one of bone health’s closest friends.

Organic apple cider vinegar is the base for infusing the bone-building herbs. Use ingredients that are available near you and in season. You can find fresh herbs at your local farmers market, or you can order from the suppliers listed in the resources section. We do not recommend foraging for yourself unless you have certified professional training in and knowledge of herbology.

Ingredients

You will need a selection of any five of these bone-building herbs:

Dandelion leaves
Stinging nettle
Horsetail
Red clover
Hound’s-tongue
Motherwort
Mugwort
Mint
Wild arugula
Chickweed
Shepherd’s purse
Oatstraw
Alfalfa
Parsley
Comfrey
Raspberry leaves
Blackberry leaves
Thimbleberry leaves
Sage
Amaranth leaves
Lamb’s-quarter
Kale
Cabbage

If you want to boost the bone-building properties, add 0.35 ounce (10 g) of each of a few specific Chinese herbs: Gu Sui Bu and Xu Duan work together to build healthy bone. Bu Gu Zhi and Du Zhong also assist in bone building and repair. These herbs are available without a prescription from Chinese herbal pharmacies or from some of the suppliers listed in the resources section. All can be safely added to your bone-building brew.

Making the Vinegar

Fill a jar with fresh well-snipped herbs—you’ll need a lot. Pour in apple cider to cover the herbs. Seal and label the jar with the date. Put the jar in a dark cupboard well away from any exposure to direct sunlight. Wait 6 weeks.

Aim for at least a tablespoon per day. Put on salads or in stir-fries; season beans or grains. A good preventive home remedy is drinking a teaspoon of bone-building vinegar in any amount of filtered water in the morning. Not only does it provide a substantial calcium supplement in fully natural form, but grandmothers past have said it relieves conditions from minor arthritic pain to acid reflux.

Dr. Laura Kelly is a licensed Traditional Chinese Medicine practitioner and Doctor of Acupuncture and Oriental Medicine. Helen Bryman Kelly is an award-winning research writer who specializes in medicine and management. Their book, The Healthy Bones Nutrition Plan and Cookbook, is published by Chelsea Green

76 comments

Jack Y
Jack Y6 months ago

thanks

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Jack Y
Jack Y6 months ago

thanks

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John J
John J6 months ago

thanks for sharing

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John J
John J6 months ago

thanks for sharing

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Kelly S
Past Member about a year ago

cool

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Past Member
Past Member about a year ago

I'm going to try this, but I have a few logistical questions - Do I chop the greens (I opted for Dandelion, parsley, sage and mint because that's what I could find) or put them in whole? Does it matter what kind of Apple Cider vinegar? What do you do with the greens at the end of the 6 weeks? Leave them in or take them out? Thanks!

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Jerome S
Jerome S1 years ago

thanks

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Jim Ven
Jim Ven1 years ago

thanks for sharing.

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Sarah Hill
Sarah Hill1 years ago

thanks

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mac C
mac C2 years ago

Seems easy to try... I don't like the taste of ACV, but it's for health, so I can try it with all the wonderful herbs. Thanks for a great article.

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