Reviewed by Lindsey Wilson, Certified Integrative Nutrition Health Coach (IIN) · Updated November 2026
Bone broth is good food. It's an easy, warm source of protein and fluid, gentle when your appetite or digestion is off, and a simple way to get more flavor and nutrition into soups, grains and everyday meals. What it isn't is a miracle cure, and a lot of what's written about it online goes well beyond what the research shows.
We've been simmering broth for years, and we'd rather you drink it for the right reasons. Here's what's actually in a cup, which benefits hold up, where the evidence is thin, and what to watch out for.
What's actually in bone broth?
Bone broth is made by simmering bones and connective tissue, usually with vegetables, herbs and a splash of vinegar, for many hours. Long cooking breaks down collagen into gelatin. Thick, cooking-style broths often set in the fridge because of it, while lighter broths made for sipping usually stay pourable.
What ends up in your mug varies a lot from batch to batch and brand to brand:
- Protein, mostly from gelatin. Gelatin is rich in the amino acids glycine and proline. How much protein you get depends heavily on the bones used, the ratio of bones to water and the cooking time.
- Fluid and electrolytes. Broth is mostly water, plus sodium and some potassium, especially if vegetables go in the pot.
- Small amounts of minerals. People often assume bone broth is loaded with calcium and magnesium. Lab testing suggests it isn't a significant source of either (2017 study of bone broths).
- Whatever else you simmer. Vegetables and herbs add flavor and some nutrients. That's why we cook ours with ginger, turmeric, fennel, Swiss chard and a long list of fresh herbs.
One honest caveat: when researchers tested bone broths against collagen supplements, the broths delivered lower and much less consistent amounts of collagen's building blocks (Alcock et al., 2019). Bone broth is a food, not a dose.
The benefits that hold up
1. An easy, gentle way to get protein and fluids
This is the most solid benefit and the least glamorous. A warm mug of broth is easy to drink when you don't feel like eating, it helps with hydration, and it adds some protein and salt when you need them. It's also a natural fit for the bland, low-fiber foods doctors often suggest when your stomach is upset (MedlinePlus).
2. Comfort when you're under the weather
Broth-based soups have been a sick-day staple for centuries, and there's a little science behind the tradition. In a well-known lab study, chicken soup slowed the movement of certain white blood cells involved in inflammation (Rennard et al., Chest, 2000). That was a test-tube study of a soup full of vegetables, not proof that broth treats a cold. But warmth, fluids, salt and steam all help you feel better. More in Is Bone Broth Good When You're Sick?
3. Food that's easy on digestion
Broth is a food-first way to eat when your digestion feels off: soft, warm and simple. It's the base of traditional recovery foods like congee and kitchari. You'll see bold claims that bone broth "heals the gut lining." The honest answer is that this is mostly based on animal studies and on what's known about individual amino acids like glutamine and glycine, not on good human trials of broth itself. Plenty of people find broth soothing, and that's a perfectly good reason to drink it. We go deeper in Bone Broth for Gut Health: What the Research Shows.
4. Glycine, and maybe better sleep
Gelatin is rich in glycine, an amino acid that has been studied for sleep. In small studies, about 3 grams of glycine before bed improved how well people felt they slept (Yamadera et al., 2007). A cup of broth contains some glycine, but the amount varies. Think of a warm mug in the evening as a calming ritual that might help, not a sleep aid. More in Bone Broth for Sleep.
5. Skin, hair and joints: possible, but don't count on it
This is where bone broth gets oversold most. Collagen supplements have some promising research for skin and joints. Bone broth contains the same building blocks, but in smaller and much less predictable amounts (Alcock et al., 2019), and your body breaks collagen down into amino acids either way. Drink it because you enjoy it, and treat any skin or joint benefit as a bonus. More in Bone Broth for Skin, Hair and Joints and Bone Broth for Joints.
6. A habit that makes other good habits easier
This one is underrated. A daily mug of broth often replaces something less nourishing, like a sugary afternoon drink or a third coffee. Keeping broth in the pantry makes it easier to cook soups, grains and vegetables at home. Many of the benefits people notice come from the habits broth makes easier, not just the broth itself.
What bone broth won't do
To be clear, bone broth doesn't detox your body (that's your liver and kidneys' job), cure leaky gut, reverse aging or treat any medical condition. It also isn't a weight-loss shortcut, including the popular 21-day plan built around it; we cover what that plan involves and what the evidence says in What Is the Bone Broth Diet? If you have ongoing digestive symptoms, joint pain or trouble sleeping, broth can be part of a nourishing routine, but it's worth talking to your doctor about what's going on.
Bone broth side effects and who should be careful
For most people, bone broth is a safe, everyday food. A few things to know:
- Sodium. Store-bought broths range from barely salted to very salty. If you're watching your salt intake, check the label and count broth toward your daily total.
- Histamine. Long-simmered broths can be higher in histamine. People who are sensitive to it sometimes react with headaches, flushing or stomach upset. See Can You Be Allergic to Bone Broth?
- Specific ingredients. Reactions are more often to an ingredient than to the broth itself, such as onion and garlic, celery, or a spice. Read the label, especially if you're on a low FODMAP diet.
- Lead and heavy metals. A small 2013 study found more lead in organic chicken bone broth than in the water used to make it. A 2017 study of other bone broths found low levels of lead and cadmium (2017 study). Results vary with the bones and the recipe. Choosing a broth made from well-raised animals and drinking it as part of a varied diet is a sensible approach.
How to choose a good bone broth
- Short ingredient list. Bones, water, vinegar, vegetables, herbs, salt. Skip the "natural flavors", gums and yeast extract.
- Good bones. Organic, grass-fed or free-range animals.
- A long simmer. Real bone broth cooks for many hours, often a day or more. A good brand will tell you how long.
- Herbs, roots and vegetables. If you're going to sip it, look for a broth simmered with real herbs and roots, like ginger, turmeric, fennel and fresh herbs, listed by name, not "natural flavors".
- Ingredients that suit you. If onion and garlic bother you, look for a broth made without them. Most store-bought broths use both.
- A format that fits your life. Here's our honest take on powdered vs. liquid bone broth.
Our Broth Elixirs are simmered for over 24 hours with organic, grass-fed or free-range bones, apple cider vinegar, ginger, turmeric, fennel and a long list of fresh herbs. They're made without onion or garlic (here's why, and how we cook without them). They're pressure-canned in glass, so they keep in the pantry until you open them. Start with our Chicken Bone Broth Elixir, or try a few flavors with the 6 Pack of Broth Elixirs.
How much bone broth should you drink?
There's no official amount. A cup a day is a simple, sustainable place to start. Sip it warm in the morning or evening, use it in place of water for rice and grains, or make it the base of soups and congee. If plain broth doesn't grab you, here's what to add to bone broth to make it taste better.
Bone broth benefits: FAQs
Is it good to drink bone broth every day?
For most people, yes. It's a nourishing everyday food. Watch the sodium if you buy it, and vary your diet.
What does bone broth do for your body?
It provides fluid, some protein (mostly from gelatin), electrolytes and whatever nutrients come from the vegetables and herbs cooked in it. Beyond that, the research on specific benefits is limited.
Is bone broth good for gut health?
It's gentle, easy to digest and a common part of traditional recovery foods. Claims that it "heals" the gut are based mostly on animal and ingredient-level research, not on human studies of broth. See Bone Broth for Gut Health for the full picture.
Are there benefits of bone broth for women?
The benefits are the same for everyone: easy protein, fluids and a warm, nourishing habit. Bone broth isn't a hormone or menopause treatment, but many women find a daily mug helps them eat more regularly and cook more at home.
Is bone broth better than regular broth?
Bone broth is simmered longer, usually with more bones and connective tissue, so it typically has more gelatin and body. Both are good for cooking.
Can bone broth replace collagen supplements?
Not reliably. Broth contains collagen's building blocks, but in smaller and less consistent amounts than the supplements used in research.
Keep reading: Bone Broth for Gut Health · Is Bone Broth Good When You're Sick? · Powdered vs. Liquid Bone Broth · How to Make Congee With Bone Broth · How to Make Turkey Bone Broth · Bone Broth vs. Stock vs. Broth · How Long Does Bone Broth Last? · Bone Broth Cleanse: How It Works and What to Expect · What Is the Bone Broth Diet? · Is There Such a Thing as Vegan Bone Broth? · How to Choose the Healthiest Bone Broth to Buy · How to Use Bone Broth: 12 Everyday Ways · Does Bone Broth Break a Fast? · Simple Warm Meals for When Digestion Feels Off