Bone Broth
A long-simmered stock of bones and connective tissue that supplies gelatin, glycine, and some minerals; nourishing and traditional, but its collagen content is far more variable than marketed and claims about healing 'leaky gut' lack direct trials.
At a Glance
- Best known for
- Source of gelatin/collagen peptides, glycine, and proline, Hydrating, easily digested nourishment during illness or recovery, Glycine supports sleep, glutathione, and connective tissue
- Evidence
- Preliminary
- Typical dose
- 1–2 cups daily
- Type
- Amino Acid
What is Bone Broth?
Bone broth is made by simmering animal bones, joints, skin, and connective tissue in water, usually with vinegar and vegetables, for 12 to 48 hours. The long cooking breaks collagen down into gelatin and extracts amino acids and some minerals, producing a broth that sets into a gel when chilled. It is essentially traditional stock made with an emphasis on bones and cartilage, consumed in cultures worldwide for centuries as a base for soups and as a restorative. It became a wellness trend in the 2010s with claims about joint repair, skin health, gut lining healing, and immune support. Some of these claims rest on research into collagen peptides and glycine; others, like healing 'leaky gut,' have no direct human studies.
Known Health Benefits
How It Works
Bone broth's active components are those of gelatin: collagen-derived peptides and glycine, proline, and hydroxyproline, which are absorbed and signal fibroblasts to produce collagen in skin, tendon, and cartilage. Glycine also supports glutathione synthesis, acts as an inhibitory neurotransmitter, and promotes sleep. Glutamine is the preferred fuel of intestinal cells, which is the basis for gut-lining claims, though the amount in a cup of broth is far below the 5–30 g used in glutamine studies. The small amounts of glucosamine and chondroitin leached from cartilage are nutritionally minor. The warmth, fluid, and sodium make broth genuinely useful for hydration and electrolyte replacement during illness, and a 2000 study found chicken soup inhibited neutrophil migration in the lab, a plausible but modest anti-inflammatory effect.
What Research Says
There are almost no clinical trials of bone broth itself. The supporting evidence is indirect, from hydrolyzed collagen (skin elasticity and joint pain improvements with 2.5–10 g daily over 8–24 weeks), gelatin (collagen synthesis with 15 g plus vitamin C before exercise), and glycine (sleep quality with 3 g at bedtime). The critical question is whether bone broth delivers comparable doses, and a 2019 analysis in the International Journal of Sport Nutrition and Exercise Metabolism found that commercial and homemade bone broths contained highly variable and generally low amounts of the key amino acids — most provided less than a fifth of the glycine and proline in a 20 g collagen supplement, with some batches containing almost none. A 2017 study found that bone broths were not a meaningful source of calcium or magnesium despite frequent claims. A 2013 study of lead content in chicken bone broth raised concern, but larger follow-ups found low levels. Chicken soup studies from 1978 and 2000 showing improved nasal clearance and reduced neutrophil activity are often cited but were small and lab-based. In short, bone broth is a nourishing food whose benefits are plausible but not demonstrated at the doses a cup provides.
Active Compounds
Gelatin (collagen peptides), glycine, proline, hydroxyproline, glutamine, glucosamine and chondroitin (small amounts), calcium, magnesium, phosphorus (modest), sodium
Forms & Bioavailability
The gelatin and amino acids in bone broth are easily digested and absorbed like any protein, with collagen-specific peptides appearing in blood within an hour. The limitation is content, not absorption. Broths that gel firmly when chilled contain meaningful gelatin (roughly 5–10 g per cup); thin broths may contain almost none. Longer simmering, higher bone-to-water ratios, and using cartilage-rich parts (feet, knuckles, joints) increase gelatin yield; adding vinegar modestly helps extraction. Minerals are poorly extracted regardless of acid or cooking time. Histamine rises with cooking time, so pressure cooking for 2–3 hours produces a lower-histamine broth with similar gelatin.
Dosage Guidance
| Use Case | Dosage |
|---|---|
| General nourishment / hydration | 1–2 cups daily |
| Collagen support (aim for gelatin dose) | 2 cups of a broth that gels firmly |
| Gut-soothing (traditional) | 1 cup warm, 1–3x daily |
| Bone broth protein powder | 1 scoop (about 20 g protein) daily |
Always consult a healthcare provider for personalized dosing.
Natural Food Sources
- Homemade bone broth (beef knuckle, marrow, oxtail, chicken feet and carcasses, fish heads)
- Commercial refrigerated or shelf-stable bone broth
- Bone broth protein powders (dehydrated broth)
- Traditional soups: pho, ramen, consommé, cocido, Jewish chicken soup
Potential Side Effects
High sodium in commercial products; histamine reactions (headache, flushing, congestion) in sensitive people from long-simmered broth; glutamate sensitivity; possible lead or other metal content, though studies show low levels
Who Should Avoid It
- Histamine intolerance or mast cell activation (long-simmered broth is high in histamine)
- Kidney disease requiring potassium, phosphorus, or protein restriction
- Salt-sensitive hypertension (commercial broths can contain 500–900 mg sodium per cup)
- Gout flares — purine-rich bone and meat broths may contribute
- Allergies to the source animal
Pregnancy & Lactation
Bone broth is a traditional food for pregnancy and postpartum recovery in many cultures and is safe when made from quality ingredients and properly stored. Its protein, fluid, and glycine are useful during breastfeeding. Avoid unpasteurized or improperly stored broth (food-safety risk) and be aware of sodium in commercial products.
Known Drug Interactions
No significant drug interactions; high potassium or sodium relevant to people on diuretics or with kidney disease; protein load relevant to protein-restricted diets
Evidence Classification
Based on in vitro studies, animal models, pilot trials, or traditional use documentation. Clinical evidence is limited.
Frequently Asked Questions
Does bone broth really contain collagen?
It contains gelatin, which is cooked collagen, but the amount varies enormously. A broth that sets into a firm jelly when chilled has roughly 5–10 g of gelatin per cup; a thin broth may have almost none. A 2019 analysis found most commercial and homemade broths delivered far less of the key amino acids than a standard collagen supplement. If collagen is your goal, a measured collagen or gelatin supplement is more reliable, though broth is a pleasant complement.
Does bone broth heal leaky gut?
The claim rests on glutamine and gelatin supporting the intestinal lining, which is biologically plausible, but there are no human trials testing bone broth for intestinal permeability. The glutamine in a cup of broth is a fraction of the dose used in gut studies. Broth is gentle, hydrating, and easy to digest during a flare, which is a real benefit, but 'healing' the gut lining has not been demonstrated.
Is bone broth a good source of minerals?
No. Despite common claims, analyses show that calcium and magnesium are poorly extracted from bones even with vinegar and long cooking; a cup of bone broth provides only a few percent of daily needs. Its mineral contribution is mostly sodium and some potassium. Dairy, leafy greens, nuts, and seeds are far better mineral sources.
Is there lead in bone broth?
A small 2013 study found measurable lead in chicken bone broth, raising concern because bones store lead. Larger subsequent analyses found levels low and comparable to other foods, well within safety limits. Using bones from well-raised animals, and not relying on bone broth as a daily staple in young children, keeps any risk minimal.
References
- Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. Alcock RD, Shaw GC, Burke LM. Int J Sport Nutr Exerc Metab (2019)
- Chicken soup inhibits neutrophil chemotaxis in vitro. Rennard BO, Ertl RF, Gossman GL, Robbins RA, Rennard SI. Chest (2000)
- Vitamin C-enriched gelatin supplementation before intermittent activity augments collagen synthesis. Shaw G, Lee-Barthel A, Ross ML, Wang B, Baar K. Am J Clin Nutr (2017)View study
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This entry is for educational purposes only. It is not medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement regimen, especially if you take medications or have health conditions.