The Best Time of Day to Drink Bone Broth for Maximum Benefit

November 18, 2025 •

4 min read

According to nutrition experts, there is no single 'wrong' time to drink this nutrient-rich elixir, but your health goals can help determine what time of the day is the best time to drink bone broth. Sipping it at different points throughout the day can offer various advantages, from improving digestion and energy to promoting restful sleep.

Quick Summary

The ideal time to drink bone broth depends on individual wellness goals, such as boosting energy in the morning, curbing appetite in the afternoon, or promoting relaxation before bed. It can also be consumed before or after a workout to support muscle recovery and joint health, offering versatile benefits throughout the day.

Key Points

Morning for Gut Health: Drinking bone broth on an empty stomach in the morning can soothe the gut lining and aid in better digestion throughout the day.
Afternoon for Cravings: A mid-afternoon cup can curb hunger and stabilize energy levels, which is helpful for weight management and avoiding unhealthy snacking.
Evening for Better Sleep: Savoring bone broth before bed utilizes its glycine content to promote relaxation, reduce anxiety, and improve sleep quality.
Pre- or Post-Workout: Consuming bone broth around exercise can fuel muscles, replenish electrolytes, and support joint health and recovery.
Consistency is Key: The most important factor is consistent intake, so choose the time that is most sustainable and fits your daily routine.
Listen to Your Body: Tailor your bone broth timing to your individual needs and how your body responds to maximize the specific benefits you are seeking.

Timing Your Bone Broth Intake for Different Health Goals

While any time is a good time to enjoy a nourishing cup of bone broth, strategically timing your consumption can amplify its benefits. The rich amino acid profile, including glycine and glutamine, along with minerals and gelatin, offers distinct advantages depending on when you choose to sip it. Aligning your bone broth ritual with your specific wellness objectives is the key to maximizing its therapeutic potential.

Morning: The Best Time for Gut Health and Energy

For many, drinking bone broth first thing in the morning on an empty stomach is the most effective strategy for digestive support. Your digestive system is at a natural lull overnight, and a warm, easily digested bone broth can gently awaken it. The amino acids, particularly glutamine, can help soothe and protect the gut lining, making it more prepared to absorb nutrients from the food you eat later in the day. Starting the day with bone broth can also provide a gentle, sustained energy lift without the jitters associated with caffeine. The protein and electrolytes help stabilize energy levels, and the amino acid glycine may help improve mood and reduce fatigue.

Afternoon: The Ideal Time for Weight Management

If weight management is your primary goal, consider drinking bone broth in the afternoon. Many people experience a dip in energy and a rise in hunger levels during the mid-afternoon. A warm cup of bone broth can serve as a low-calorie, high-protein, and satisfying snack that helps curb cravings and promotes satiety, preventing you from reaching for less healthy alternatives. The gelatin in bone broth forms a gel in the digestive tract, which helps you feel full for longer and aids in slowing digestion. This can be a simple yet powerful tool for managing daily calorie intake.

Evening: The Perfect Time for Better Sleep

For those who struggle with sleep, a warm mug of bone broth in the evening can be a game-changer. The amino acid glycine has been shown to have calming effects on the brain and nervous system. Research suggests that glycine may promote better sleep quality by decreasing core body temperature and influencing circadian rhythms. Additionally, bone broth contains magnesium, known as the "relaxation mineral," which helps regulate sleep patterns and calm the body. This makes it a soothing and nutritious nightcap, far superior to sugary drinks or alcohol for unwinding before bed.

Before or After a Workout: Fueling and Recovery

Bone broth is also an excellent beverage to incorporate into your workout routine. Drinking it before a workout provides easily digestible protein and amino acids to fuel your muscles and support sustained energy. Post-workout, it offers a wealth of benefits for recovery. The protein and electrolytes help replenish fluid levels and aid in muscle repair and rebuilding. Moreover, the collagen from the broth can help reduce inflammation and support joint health, which is crucial for those engaging in regular exercise. A pre- or post-workout cup of bone broth provides a more natural and wholesome alternative to many processed sports drinks.

Comparison of Benefits by Time of Day


Time of Day	Primary Benefit	Key Nutrients	Additional Advantages
Morning	Gut Health & Digestion	Glutamine, Glycine, Proline	Stabilized energy, Mood boost, Hydration
Afternoon	Weight Management & Satiety	Protein, Gelatin, Water	Curbs cravings, Sustained energy for productivity
Evening	Relaxation & Better Sleep	Glycine, Magnesium	Calming effect, Reduced anxiety, Nutrient replenishment
Pre/Post-Workout	Muscle Fuel & Recovery	Protein, Amino Acids, Collagen	Replenishes electrolytes, Supports joint health, Easy to digest

Making Your Bone Broth a Consistent Habit

The most important aspect of reaping the rewards of bone broth is consistency. The ideal timing is ultimately the time that best fits your lifestyle and helps you maintain the habit. Whether you commit to a warm morning cup, a midday pick-me-up, or a relaxing evening ritual, making it a routine is what will truly deliver the sustained benefits over time. For those with demanding schedules, pre-made bone broth or powder mixes offer a convenient way to integrate this powerhouse beverage into any part of your day.

Conclusion

There is no definitive "best time" to drink bone broth, but rather an optimal time based on your specific health objectives. If you aim for improved gut health and stable energy, make it part of your morning ritual. For appetite control and weight management, sip it in the afternoon. If better sleep is your goal, an evening cup is the answer. And for enhanced athletic performance and recovery, consume it before or after your workout. By listening to your body and aligning your bone broth intake with your wellness goals, you can unlock its full potential.

Here is a guide to making your own high-quality bone broth at home.

Frequently Asked Questions

Yes, for supporting gut health and digestion, drinking bone broth on an empty stomach is recommended. It allows the amino acids to directly soothe and nourish the gut lining before other foods are introduced.

It is generally recommended to wait about 20-30 minutes after drinking bone broth in the morning before eating your next meal. This allows your body to fully absorb the nutrients and stimulate digestive enzymes.

Yes, you can drink bone broth multiple times a day. For comprehensive benefits, some people aim for two to three cups daily, for instance, in the morning for digestion, in the afternoon for satiety, and in the evening for sleep.

No, bone broth contains the amino acid glycine, which promotes a calm mood, but it provides a steady, non-jittery energy boost rather than causing fatigue. It can be a great alternative to coffee for sustained energy.

For joint health, drinking bone broth before or after a workout is highly effective. Its collagen content can aid in reducing inflammation and supporting joint flexibility, which is beneficial for active individuals.

Bone broth promotes better sleep due to its high concentration of glycine. This amino acid has calming effects on the nervous system and can help improve both the quality and duration of sleep.

While a warm temperature can be more soothing and help stimulate digestion, the nutritional benefits of bone broth are not dependent on it being hot. The most important factor is consistent consumption.