Bone broth, a nutrient-rich liquid made from simmering animal bones in water, is one of those health trends that just keeps going strong. On social media, many swear by drinking the thick, savory broth for a number of benefits, from fighting inflammation to relieving joint pain and boosting gut health.
Celebrities and influencers often promote the nutritious elixir as a mainstay of their daily wellness routine. But is bone broth actually as good for you as people claim? Is there any science to back up these claimed benefits?
Although bone broth has become increasingly popular, it's not new. People have been sipping on both broth and using it as a staple in cooking for thousands of years, especially in Asia.
More recently, bone broth has evolved into a trendy snack and addition to protein shakes or smoothies (aka, brothies) for extra nutrients. Bone broth is now available in liquid, concentrate and powder forms. You can even buy bone broth capsules sold as supplements.
What are the benefits of drinking bone broth, which type is healthiest, and are there any downsides? We spoke to a doctor and dietitian to find out.
What is bone broth?
Bone broth is a liquid made from simmering animal bones, joints, connective tissue, and some meat in hot water. Vinegar, seasonings and aromatics like vegetables and herbs may also be added to bone broth give it a fuller flavor, per the Cleveland Clinic.
It's very similar to stock, but a wider variety of bones are used, including large, marrow-rich bones, Dr. Denise Millstine, director of integrative medicine at the Mayo Clinic in Arizona, tells TODAY.com.
These bones are typically roasted before they're cooked in water, she adds, which adds richness. Bone broth is also simmered over a long period of time, up to 24 to 72 hours, which helps extract the vitamins, minerals, and collagen. (Stock usually cooks much faster.)
The result? A thick broth with extra protein that often forms into gelatin when it cools down. The jelly-like consistency may not appeal to everyone, but it's actually a sign that the broth is full of nutrients like collagen.
You can drink bone broth on its own, or use it as a base for soups and stews.
Types of bone broth
Bone broth can be made with a variety of bones from animals that we commonly eat. Popular types of bone broth include:
- Beef. Beef bone broth has a more full-bodied flavor than other types of bone broths and is often higher in protein and collagen. It may also take longer to cook due to the larger size of the bones.
- Chicken. Chicken bone broth has a milder flavor than beef. Adding chicken feet can boost its protein and collagen content.
- Turkey. Turkey bone broth may be a more nutrient-dense option than chicken depending on how it's prepared.
- Pork. Pork bone broth is a popular base for many soup dishes. Adding pig feet can boost the collagen and protein in the broth.
Bone broth can be store-bought or homemade. Typically, homemade bone broth will have less sodium and fewer added ingredients.
Bone broth nutrition
The nutritional content of bone broth depends on type of bones used, the added ingredients, and how long it is simmered. “There’s a huge variation among products, as well as among what each person might make (at home),” says Millstine.
According to the U.S. Department of Agriculture's database, one serving of the typical store-bought beef bone broth contains about:
- 40 calories
- 10 grams of protein
- 0.5 grams of fat
- 0 gram of carbohydrates
- 0 grams of fiber
- 200-400 or more milligrams of sodium
A single serving of bone broth is one standard cup, or 240 milliliters, however some people may drink more or less than that, especially if the broth is added to another meal.
Certain types and brands will contain much more sodium than others, Millstine notes.
What are the benefits of drinking bone broth?
The benefits of bone broth can vary depending on the type of bones used and the added ingredients, but generally it's rich in vitamins and minerals, Julia Zumpano, a registered dietitian with the Cleveland Clinic Digestive Disease Institute, tells TODAY.com.
“It can provide calcium, magnesium, phosphorus, silicon and sulfur,” says Zumpano. Bone broth is also a good source of potassium, Millstine notes.
It's rich in amino acids, including glycine, arginine and glutamate.
There are many claims about the health benefits of drinking bone broth, but the scientific evidence to support these is often mixed. However, bone broth does contain important nutrients that can support our health in different ways.
Rich in protein
Bone broth is a great natural source of protein, says Millstine. Just one cup can pack 10 grams or more depending on the brand. The average person weighing 150 pounds needs 54 grams of protein a day.
Protein helps keep you full for longer and builds muscle, among other benefits. The amino acids in bone broth may also help support various bodily functions, per the Cleveland Clinic.
Hydrating
Because bone broth is made with a lot of water, drinking it can also help you stay hydrated. The average male needs to drink 3.7 liters of water a day to stay hydrated, and the average female needs 2.7 liters, according to Mayo Clinic.
Bone broth also contains electrolytes which can aid with hydration, especially after you've been sweating.
Good for digestion
Drinking a warm cup of bone broth can help soothe the stomach and promote digestion, and it’s more satiating than regular broth. It also contains vitamins and minerals that can support overall digestive health.
A small study published in 2021 on mice showed that the amino acids in bone broth may help protect against intestinal damage from ulcerative colitis, but this effect has not been observed in humans.
Anti-inflammatory
“(Bone broth) can also contain chondroitin sulfate and glucosamine, which are often sold as supplements, and most of us know those to help reduce inflammation and joint pain,” says Zumpano.
The same 2021 study in mice also suggest bone broth has anti-inflammatory properties, but more research in humans is needed.
What about bone broth and collagen?
The majority of the protein in bone broth consists of collagen, says Millstine, which is a building block of our bones, muscles, ligaments, tendons, and joints.
One of the most popular claims about bone broth is that it boosts levels of collagen in the body. Bone broth collagen powder and supplements have become increasingly popular, but the experts caution that consuming collagen may not have the benefits advertised. These include easing joint pain, improving gut health, and strengthening hair and nails.
Collagen is the most abundant protein in the body, per the Cleveland Clinic. It provides strength and structure throughout the musculoskeletal system and helps repair the joints, blood vessels, eyes and the digestive tract.
The body produces less collagen as we age, which affects the joints and skin most noticeably, says Zumpano.
It may seem reasonable to simply eat more collagen — but there's one major caveat. Collagen in its whole form cannot be absorbed by the body, so consuming more of it via collagen-rich foods, like bone broth, won’t raise collagen levels in the body, per the Cleveland Clinic.
Instead, the digestive system breaks it down into amino acids, says Millstine, which the body can then utilize to make its own protein, including collagen. While bone broth does contain amino acids, there is not enough scientific evidence to show that drinking it boosts collagen formation in humans.
However, it probably won't do harm. “There’s no downside to ingesting collagen, but there’s also no clear benefit,” says Millstine.
Is bone broth good for weight loss?
Yes, because bone broth is naturally high in protein and low in calories, it can potentially help with weight management or loss, says Millstine. However, it depends on the person.
Sipping on bone broth before or between meals is a quick way to get extra nutrients, especially if you're practicing time-restricted eating.
The experts recommend adding bone broth to a balanced diet instead of using it as a substitute for whole foods. “I think that it’s a great drink, especially in the morning, but I’m not sure it's filling enough to replace a meal,” says Zumpano.
“If you want to have it as a meal, I’d recommend making it into a soup and adding other nutrient-packed ingredients like garlic, vegetables, greens, chicken, tofu or beans,” she adds.
Is it OK to drink bone broth every day?
Bone broth is generally safe to drink every day if consumed in moderation and as part of a nutritious, omnivorous diet, says Millstine. If you have any food allergies, always check the label.
Consult your doctor or nutritionist if you have any questions about adding bone broth to your diet.
Bone broth side effects and risks
"Depending on how it's made or what's in it, (bone broth) could have large amounts of sodium. That's the only downside," says Zumpano.
Some types of bone broth can pack up to 500 milligrams of sodium per cup, which can add up quickly. The Dietary Guidelines for Americans recommend adults limit sodium intake to less than 2,300 milligrams per day, according to the U.S. Food and Drug Administration.
The sodium in bone broth may not be an issue for the average healthy person, Zumpano says, but it could be risky for people who have high blood pressure, heart disease or kidney disease. Always talk to your doctor if you have concerns.
Fortunately, there are low-sodium and unsalted varieties of bone broth available.
What is the healthiest type of bone broth?
The healthiest type of bone broth is homemade, the experts note. Although it's time consuming, making your own broth can allow you to control the salt content and other ingredients.
If you are buying bone broth at the store, Zumpano recommends comparing nutrition labels and avoiding those with higher amounts of sodium and added ingredients.
Whether you opt for bone broth made from beef, chicken, turkey or pork bones boils down to personal preference.
How to make bone broth
Check out this bone broth recipe from TODAY Food.
