Bone broth has been enjoyed for centuries, but in recent years, it has gained renewed attention as a nourishing food that may support everything from joint health to digestion.
While bone broth isn’t a miracle food, it can be a nutritious addition to a balanced diet. Many of its potential benefits come from the protein and amino acids it provides, while others are still being studied.
Understanding what the research says can help you decide whether bone broth deserves a place in your meal plan.
In this article, you’ll learn about the potential benefits of bone broth, its nutritional value, possible downsides, and simple ways to enjoy it.
What Is Bone Broth?
Bone broth is a nutrient-rich liquid made by simmering beef, chicken, turkey, pork, or fish bones with water, vegetables, herbs, and a small amount of acid, such as vinegar, for several hours.
The long cooking time helps extract collagen, gelatin, amino acids, and minerals from the bones and connective tissues, creating a flavorful broth that can be enjoyed on its own or used as the base for soups, stews, sauces, and other dishes.
Bone Broth Nutrition
The nutritional value of bone broth varies depending on the type of bones used, cooking time, and recipe.
In general, bone broth provides:
- Protein, including collagen-derived proteins
- Collagen and gelatin
- Glycine
- Proline
- Lysine
- Leucine
- Hydroxyproline
- Hydroxylysine
- Calcium (usually small amounts)
- Copper
- Iron
- Magnesium (usually small amounts)
- Potassium
- Sodium (amount varies widely)
The amounts can vary considerably between different bone broth preparations. Commercial products may differ considerably from homemade bone broth, so it’s always worth checking the nutrition label.
Benefits of Bone Broth
Bone broth is often associated with several potential health benefits. Here’s a closer look at what each one may mean.
1. May Support Joint Health
One of the biggest reasons people drink bone broth is its collagen content.
During cooking, collagen-rich tissues can break down into gelatin and collagen-related amino acids such as glycine and proline. One study found that bone broth contains several collagen-related amino acids, including glycine, proline, lysine, leucine, hydroxyproline, and hydroxylysine.
These amino acids are involved in collagen production, which is important for healthy cartilage and other connective tissues.
However, research has not established that drinking bone broth itself improves joint health, and its collagen-related amino acid content can be lower than that of collagen supplements.
Learn more: Top 15 collagen-rich foods. Vegetarian? Check out these foods that support collagen production.
2. May Promote Healthy Skin
Collagen is also one of the main structural proteins found in the skin.
Bone broth provides collagen-derived amino acids that help your body produce collagen naturally. Healthy collagen production may support skin structure, elasticity, and hydration as part of an overall nutritious diet.
It’s important to note that most research has focused on collagen peptide supplements rather than bone broth itself.
3. Provides Hydration
Because bone broth is mostly water, it can help contribute to your daily fluid intake.
It also provides electrolytes such as sodium, potassium, magnesium, and phosphorus, making it a comforting way to stay hydrated, particularly during illness or recovery.
Homemade versions generally allow better control over sodium than many packaged varieties.
4. May Support Gut Health
Bone broth contains gelatin, which has become popular for its potential digestive health benefits.
Some research suggests that the amino acids and minerals in bone broth may support intestinal barrier function, reduce inflammation, and improve nutrient absorption. However, most of the evidence comes from animal and component studies, so more human research is needed.
In another study, bone broth reduced intestinal tissue damage and inflammatory markers in mice with induced ulcerative colitis. While promising, more research is needed to determine whether the same benefits occur in humans.
5. May Help in Weight Management
Bone broth is a source of protein, and protein-rich foods tend to be more satisfying than foods that contain little or no protein.
Research suggests that higher protein intake may increase fullness, reduce hunger, and support modest improvements in body weight management.
However, there is limited evidence that bone broth specifically reduces calorie intake, so it should complement rather than replace balanced, nutrient-rich meals.
6. May Improve Sleep
Some small studies suggest that glycine taken before bedtime may improve sleep quality, possibly by lowering body temperature and reducing next-day sleepiness and fatigue.
Glycine may also affect the nervous system in ways that could support sleep.
However, a single serving of bone broth may not provide as much glycine as the amounts used in these studies, and no studies have specifically tested bone broth for its effects on sleep.
Also read: 10 Drinks high in collagen
Is Bone Broth Good for Your Bones?
Despite its name, bone broth isn’t a major source of calcium.
However, it does provide small amounts of calcium, phosphorus, magnesium, and collagen-derived protein, nutrients that contribute to maintaining healthy bones.
For optimal bone health, continue eating a variety of calcium-rich foods alongside adequate vitamin D and protein.
How to Add Bone Broth to Your Diet
Bone broth can be enjoyed on its own as a warm drink or used as a base for soups, stews, sauces, and other dishes. You can also use it instead of water when cooking grains such as rice or quinoa.
If buying packaged bone broth, check the nutrition label for protein, sodium, and added ingredients.
Easy Homemade Bone Broth Recipe
Making bone broth at home is easier than it sounds. All you need are bones, vegetables, water, and a little time.
Ingredients
- 2–3 lb (1-1.5 kg) of beef or chicken bones
- 1 onion, roughly chopped
- 2 carrots, chopped
- 2 celery stalks, chopped
- 2–3 garlic cloves
- 2 tablespoons of apple cider vinegar
- 1 gallon (4 liters) of water
- 1 teaspoon of salt, or to taste
- Fresh herbs such as parsley or thyme, optional
How to Make It
- Add everything to a pot: Place the bones, vegetables, garlic, vinegar, and water in a large pot.
- Bring to a boil: Once boiling, reduce the heat to low and let it simmer gently.
- Let it cook: Simmer chicken bones for about 6–12 hours or beef bones for 12–24 hours, adding more water if needed to keep the bones covered.
- Strain: Remove the bones and vegetables, then strain the broth through a fine-mesh strainer.
- Season and enjoy: Add salt to taste and enjoy it warm, or use it as a base for soups, stews, rice, and other dishes.
Let the broth cool before refrigerating. Once chilled, it may develop a layer of fat on top and become jelly-like because of the gelatin.
Tips for Making and Buying Bone Broth
Save leftover bones from roasted chicken, turkey, or beef and store them in an airtight container or freezer bag in the freezer.
You can also ask your local butcher for bones. They are often inexpensive, and some butchers may even give them away.
Let the broth cool promptly, then transfer it to airtight containers and refrigerate it for 3–4 days. If you want to keep it longer, freeze the broth in individual portions so you can thaw only what you need.
How to Choose Store-Bought Bone Broth
Check the nutrition label for protein and sodium, and look at the ingredient list. Nutritional content can vary considerably between products, so comparing labels can help you choose one that fits your needs.
The Bottom Line
Bone broth is a flavorful, nutrient-rich food that provides collagen-derived protein, gelatin, amino acids, and several minerals.
While research on bone broth itself is still evolving, it may support joint health, skin health, hydration, sleep, and overall nutrition when included as part of a balanced diet.
Think of bone broth as one part of a healthy eating pattern rather than a miracle food.