Bone broth went from a grandma’s-Sunday-soup staple to a marketed superfood somewhere around 2014. The pitch: heal your gut, smooth your skin, strengthen your joints, balance your hormones — all from a slow-simmered pot of bones.
Some of the claims have decent backing. Others fall apart under inspection. The honest version: bone broth is a nourishing, comforting food with modest measurable benefits, not a therapeutic intervention.
Here’s what’s actually in bone broth, what the research supports, and where the marketing has gotten ahead of the evidence.
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Explore new cuisinesFor related content, see our existing bone broth article, health benefits of bone broth, and collagen peptides.
What’s actually in bone broth
Long-simmered bones, connective tissue, and water yield a savory liquid containing:
- Amino acids — particularly glycine, proline, and hydroxyproline (released from collagen breakdown)
- Gelatin — denatured collagen
- Minerals — small amounts of calcium, magnesium, phosphorus, potassium
- Some fat — depending on the bones used and whether you skim
- Glycosaminoglycans — glucosamine, chondroitin, hyaluronic acid (in tiny, variable amounts)
- Flavor compounds — savory umami from collagen breakdown and bone marrow
Chicken, beef, fish, and pork bones all work. Adding apple cider vinegar to the simmer is traditionally said to help extract minerals (modest effect at best).
A typical 1-cup serving provides:
- 30–50 calories
- 6–10 g protein
- Variable mineral content
- Negligible fat (if skimmed) or moderate fat (if not)
What the research actually shows
Honest assessment, claim by claim.
“It’s a great source of collagen”
Mostly hype, with caveats.
A 2018 study in the International Journal of Sport Nutrition and Exercise Metabolism analyzed amino acid concentrations in commercial and homemade bone broths. Findings:1
- Amino acid concentrations in broth made to a standardized recipe were significantly lower than those in a typical 20 g dose of collagen supplement
- Variability between batches was massive — different recipes produced wildly different amounts
- Commercial bone broth was generally lower in key amino acids than home-prepared versions
Bottom line: bone broth contains some collagen-derived amino acids, but a typical cup delivers far less than a scoop of collagen peptides. If you’re consuming bone broth specifically as a collagen source for skin or joints, the dose-response math doesn’t favor it.
“It heals leaky gut”
Plausible mechanism, weak human evidence.
The amino acid glycine — abundant in bone broth — has documented effects on gut barrier function in animal models. Glutamine, also present in modest amounts, supports intestinal cell turnover.
What’s not established: that drinking bone broth specifically reverses “leaky gut” in humans. The amounts of these amino acids in a serving are well below therapeutic doses used in clinical research.
If gut health is the target, the evidence is stronger for fiber, fermented foods, and addressing specific issues (food intolerances, dysbiosis, medications). Bone broth is a complement, not a primary intervention.
“It supports joint health”
Mechanism plausible, evidence sparse.
Bone broth contains glucosamine, chondroitin, and hyaluronic acid in small, variable amounts. Supplemental glucosamine + chondroitin at therapeutic doses has mixed but generally modest evidence for osteoarthritis.
The doses in bone broth are far below therapeutic. People reporting “my joints feel better drinking bone broth” might be experiencing benefit from total protein intake, hydration, or placebo, not from bone-broth-specific compounds.
“It boosts immunity”
Partially supported.
The classic “chicken soup for a cold” effect is real for symptomatic relief — warm liquid soothes throat and nose, and some compounds in chicken broth (cysteine, especially) have mild antimicrobial activity in lab settings. Whether it actually shortens illness duration: weak evidence.
For everyday immune support, a normal diet plus sleep and stress management does more.
Suggested read: Bone marrow: Nutrition, health benefits, and sources
“It’s anti-aging for skin”
Same as collagen claim — limited dose. Oral collagen peptide supplements at 5–10 g/day for 8–12 weeks have shown modest skin benefits in trials. A cup of bone broth provides perhaps 1–2 g of collagen-derived amino acids.
“It supports weight loss”
Indirectly supported.
A cup of bone broth is low-calorie, high-volume, protein-containing — useful for satiety. Replacing snacks or sugary drinks with bone broth can support a calorie deficit. The broth itself isn’t doing the work; the substitution is.
What bone broth does well (without overhyping)
Reasonable benefits:
- Hydration with electrolytes — particularly during fasts or illness
- Comfort food with modest protein — replaces less nutritious options
- Easy way to use up bones — reduces food waste
- Mineral content (modest) — calcium, magnesium, phosphorus
- Glycine — has mild calming effects, potentially supports sleep
- Comforting ritual — particularly during cold months
- Base for other dishes — soups, stews, sauces, cooking grains
Practical considerations
How much to drink
1–2 cups daily is reasonable. There’s no benefit to drinking large quantities, and high consumption can mean significant sodium intake.
Sodium watch
Many commercial bone broths contain 400–800+ mg sodium per cup. People watching sodium for blood pressure should pick low-sodium versions or make their own.
Heavy metal concern
Some studies have detected lead in bone broths from animals raised in environments with environmental contamination. This concern is generally small at typical consumption but worth knowing. Choose bones from grass-fed, pasture-raised animals when possible.
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Quality varies dramatically
Commercial broth ≠ home-cooked broth ≠ “stock” you find next to chicken stock. A good bone broth is gelatinous when chilled (sign of high collagen extraction). Watery broth has minimal collagen content.
How to make better bone broth
If you’re going to drink it, the technique matters:
Bones
- Beef: marrow bones, knuckle bones, oxtail
- Chicken: whole carcasses, feet (rich in collagen), wings
- Fish: heads and frames
Roast bones at 400°F for 30 minutes before simmering — develops flavor.
Method
- Cover bones with water; add a tablespoon of apple cider vinegar
- Add aromatics: onion, garlic, celery, carrot, peppercorns, bay leaf
- Bring to a low simmer (not boil) — reduce immediately
- Long simmer: chicken 4–6 hours, beef 8–24 hours
- Skim foam in the first hour
- Strain through fine mesh
- Cool, refrigerate, skim fat
A properly extracted bone broth should set into jelly when refrigerated. If yours is liquid like water, you didn’t extract enough collagen.
Storage
- Refrigerator: 4–5 days
- Freezer: 3–4 months (use ice cube trays for portion-friendly freezing)
- Pressure-canned: 1+ year (requires proper canning equipment and technique)
Common questions
Is bone broth keto-friendly? Yes — minimal carbs, modest protein, optional fat.
Can I have bone broth while fasting? Many people do. It contains some calories (30–50 per cup), so it’s not a “true fast.” It’s compatible with most modified fasting protocols.
Bone broth vs. stock — what’s the difference? Stock is typically simmered shorter (2–4 hours), often less gelatinous, used as a cooking base. Bone broth is the longer simmer with intent to drink.
Is store-bought bone broth as good? Quality varies. Better brands gel when refrigerated and disclose source/sodium. Cheaper “bone broth” labeled products are often just stock.
Can vegetarians replicate bone broth benefits? Not exactly. Mushroom broths, miso broths, and bean broths offer comfort and minerals but don’t have the collagen-derived amino acids.
Is daily bone broth too much? 1–2 cups daily is fine. Watch sodium.
Will bone broth fix my skin? Mostly no. For skin, oral collagen peptide supplements at 5–10 g/day have stronger evidence.
When bone broth makes the most sense
Reasonable scenarios for prioritizing it:
- During illness — warming, hydrating, easy on the stomach
- During fasting protocols — when allowed
- Post-surgery or recovery — gentle nutrition
- Cold weather comfort — replaces sugary winter drinks
- As a cooking base — better-tasting soups, stews, grains
- Reducing food waste — using up bones from roasted meats
Less useful as:
Suggested read: 6 Health Benefits of Taking Collagen Supplements
- A primary collagen source (use collagen peptides at therapeutic doses)
- A leaky gut treatment
- An anti-aging skin intervention
- A weight loss tool by itself
Bottom line
Bone broth is a reasonable, comforting food with modest benefits — it’s hydrating, contains some collagen-derived amino acids, has a small mineral contribution, and can replace less nutritious foods. But it’s not a clinical-strength source of collagen, it’s not a gut healer at typical consumption, and it’s not anti-aging in any documented way at the doses you’d actually drink. Make it because you like it; don’t expect it to replace evidence-based interventions for specific health goals.
