Is Bone Broth Actually Liquid Gold? Here’s Everything You Need to Know About Its Health Benefits

Bone broth might be popping up in your social media feed, but this liquid gold is far from new. From prehistoric times to Traditional Chinese Medicine (TCM), bone broth has traversed continents, cultures, and centuries. 

In spite of the rich broth’s extensive history, it has emerged as a “modern” health food. Users on TikTok and Instagram post about the health benefits they’ve reaped from drinking bone broth, including clear and glowing skin, improved gut health, reduced bloating, and increased protein in their diet. Some creators specify that you should drink it in the morning for the best results, and the internet’s love affair with the liquid has reached a point where people are turning it into bone broth hot chocolate.

The health benefits of bone broth are frequently promoted by individuals following paleo or carnivore diets, but its popularity now extends well beyond these communities. If you’re contemplating incorporating cups of delicious stock into your daily routine, here’s everything you need to know.

What is bone broth?

Bone broth is made by simmering animal bones in water, often with aromatics and other ingredients, for an extended period of time, usually several hours. Any type of bones can be used, ranging from chicken to beef, pork, or lamb, and connective animal tissues like tendons are often incorporated too.

Despite its name, bone broth is more of a stock than a broth. Two qualities really distinguish this liquid from other broths: First, unlike many broths, it uses bones — and a lot of them. Many chicken and beef broths largely rely on the meat itself to develop flavor. Second, bone broth is usually simmered for a much longer time than other broths. 

The result of both these differences is a richer, thicker liquid that extracts more collagen from the bones. This is why bone broth becomes gelatinous when cooled — gelatin is made from collagen. But exactly how much collagen are you getting from that warm mug of bone broth in the morning? That leads us to a few other questions.

Is bone broth good for you?

Here’s what registered dietitians and professional health resources say about the main benefits that bone broth is said to provide.

Collagen

Collagen is the most abundant protein in your body, found in skin, bones, tendons, connective tissues, and more. All animals produce collagen, and there are many different types of the protein. It’s also responsible for the elasticity in skin. As we age, the body’s collagen production decreases, leading to wrinkles and sagging skin. If collagen helps prevent wrinkles, it’s clear why so many people want to consume it.

Lisa Moskovitz, RD, founder of NY Nutrition Group and author of The Core 3 Healthy Eating Plan, explains to Food & Wine that “While you won’t magically age in reverse from consuming more collagen, research shows that it can be effective at slowing down the aging process and slightly improving the quality, texture, and tone of your skin.” She also notes that “Beef bone broth tends to be higher in collagen and mineral content compared with other bone broth counterparts.”

However, it’s important to know that bone broth may not be a reliable source of significant amounts of collagen. Because the way bone broth is made — including the ingredients used and the length of time it’s simmered—varies with each recipe, it’s difficult to predict how much collagen is in a particular batch. Additionally, store-bought bone broth typically does not list collagen content on its nutrition label, making it even more difficult to discern.

A 2019 study published in the International Journal of Sport Nutrition and Exercise Metabolism found that bone broth may not reliably provide as much collagen as collagen supplements. If you enjoy bone broth and think a little extra collagen might be beneficial, it won’t hurt to try. However, if you’re looking for a consistent and notable source of collagen, it’s best to choose a collagen supplement recommended by your doctor.

Amino acids

Here’s where it gets a little more complicated. Bone broth does have collagen, and while it might not contain as much collagen as you’d acquire from a supplement, it is still a good source of amino acids. Kathleen Garcia-Benson, RDN, CSSD, LD, NASM-CPT, and NBC-HWC with Top Nutrition Coaching explains this further, telling Food & Wine, “Bone broth provides a variety of amino acids, including collagen, which is the main structural protein found in connective tissues like skin, joints, and tendons. 

“While collagen is often highlighted, it’s important to remember that collagen is broken down into individual amino acids during digestion, just like any other protein source. The body can use those amino acids in many different ways, not just for collagen production.”

Amino acids are vital for many of your body’s essential functions, including repairing tissues, boosting the immune system, and providing energy, to name a few. You typically get sufficient amino acids from a balanced diet, so you don’t need to seek out bone broth specifically for them, but they are another nutrient that the liquid provides.

Protein

Even though you’re not consuming pieces of meat, bone broth does indeed contain protein. As the Cleveland Clinic details, you can generally expect one cup of bone broth to provide around nine grams of protein. 

Just as with collagen, the precise amount of protein in bone broth will vary depending on the recipe. If you need to accurately track your protein intake, selecting a store-bought bone broth might work better for you — the nutrition label on the back of the package will detail how much protein is in each serving. For example, Kettle & Fire’s chicken bone broth contains 10 grams of protein per cup.

There is one crucial caveat here: Bone broth provides protein, but Garcia-Benson emphasizes that “Bone broth is not a complete protein source, since collagen is naturally low in tryptophan, even if some labels list all essential amino acids. It can contribute to your overall protein intake, but it shouldn’t be relied on as your main source of protein.” Once again, bone broth can be used as a supplement, but it should not be relied upon as your primary source of this nutrient.

Gut health

Medical resources are a little less clear on whether or not bone broth can benefit your gut health. The general consensus suggests that the liquid may positively impact your digestive system, but further research is needed. As the Canadian Digestive Health Foundation reports, some of the nutrients in bone broth, like collagen, gelatin, glycine and glutamine, “have all been shown to soothe gut irritation and inflammation…”

The Cleveland Clinic points to a 2021 study that indicates the anti-inflammatory properties of bone broth may reduce the symptoms of ulcerative colitis. However, this study was conducted on mice, confirming the need for further research.

There is one thing we can say definitively: bone broth is hydrating — it’s mostly made of water, after all — and staying hydrated is essential for supporting overall health, including the gut microbiome and digestion.

Does it matter what time of day you drink bone broth?

Here’s where we can debunk a major myth: You don’t have to drink bone broth in the morning to garner its health benefits. Moskovitz explains that “Timing will not make a major difference with how it’s absorbed and utilized and actually, it can be beneficial for different reasons all throughout the day.

“In the morning it can provide a good way to rehydrate after an overnight fast, and right before bed, warmed bone broth can be a soothing habit to promote better sleep.”

Are there any health concerns you should know about bone broth?

To start, if you’re purchasing store-bought bone broth and have allergies, make sure to check the ingredient list. This is particularly important if you’re allergic to shellfish, which may be included in some bone broth recipes.

Even though bone broth is rich in nutrients, it cannot replace an entire meal. Garcia-Benson cautions that “If someone regularly drinks bone broth instead of eating a full meal (like using it as breakfast), they might miss out on other important nutrients like fiber, healthy fats, and a broader range of vitamins and minerals.”

Another concern with bone broth is its sodium content. The salty flavor helps make this liquid gold so delicious, but Moskovitz says to “Keep in mind some brands contain a significant amount of blood pressuring-raising sodium. If you have a history of hypertension, it may be best to limit consumption or look for lower sodium versions.”

According to the Centers for Disease Control and Prevention (CDC), excess sodium intake may increase blood pressure and the risk of heart disease or stroke. You should always consult your doctor first if you’re worried about sodium. However, commercially available bone broths can help you navigate this issue, as they list their sodium content per serving on the nutrition label, and many brands now offer low-sodium broth options. Anyone making bone broth at home can reduce or leave out salt entirely.

Bone broth certainly won’t be replacing our breakfast, but it’s great to know that a mug of this delicious broth provides some supplementary benefits.