Can You Drink Bone Broth While Sick? Benefits and Precautions

December 4, 2025 •

4 min read

According to ancient traditions and modern nutritional science, a warm cup of bone broth is a go-to remedy for a wide range of ailments. The good news is, you can drink bone broth while sick to take advantage of its hydrating and nutrient-dense properties, which can help your body recover faster.

Quick Summary

Bone broth provides hydration and electrolytes crucial for recovery from illness, offering easy-to-digest nutrients that support the immune system and soothe symptoms. Its amino acids promote gut health and reduce inflammation, making it a comforting and nourishing option when solid food is unappealing.

Key Points

Supports Hydration: Bone broth is an excellent source of fluids and electrolytes, which are essential for staying hydrated when sick, especially with fever or vomiting.
Rich in Nutrients: Packed with easy-to-digest vitamins, minerals, and amino acids, bone broth helps nourish the body when appetite is low.
Reduces Inflammation: The amino acids glycine and proline found in bone broth have anti-inflammatory properties that can help soothe body aches and other symptoms.
Enhances Gut Health: Gelatin and glutamine support the gut lining, which is crucial for a strong immune system and proper nutrient absorption.
Soothes Symptoms: A warm mug of bone broth can relieve a sore throat, clear nasal congestion, and provide comforting warmth.
Can Have Side Effects: People with histamine intolerance or sensitivities might experience adverse reactions. Store-bought options can also be high in sodium.

The Therapeutic Power of Bone Broth

When illness strikes, the body needs ample hydration and readily available nutrients to support the immune system. Bone broth, made by simmering animal bones and connective tissue over a long period, releases a concentrated dose of vitamins, minerals, and amino acids. These components can provide a significant boost when your body is fighting off an infection.

How Bone Broth Supports Your Body

Bone broth's therapeutic effects can be attributed to several key mechanisms that help alleviate common sickness symptoms:

Superior Hydration: When battling a fever, vomiting, or diarrhea, staying hydrated is paramount. Bone broth is an excellent fluid source that contains essential electrolytes like sodium, potassium, and magnesium, which help your body absorb water more efficiently than water alone. This helps prevent dehydration and replenishes lost minerals.
Nutrient-Dense and Easy to Digest: A low appetite is common during illness, making it difficult to consume the energy and nutrients needed for recovery. Bone broth is light on the stomach yet packed with essential vitamins and minerals that are easy for the body to absorb. This ensures you get proper nourishment without overburdening your digestive system.
Anti-Inflammatory Properties: The amino acids derived from the bones, such as glycine and proline, have powerful anti-inflammatory effects. By helping to calm systemic inflammation, bone broth can alleviate symptoms like body aches, congestion, and fever, allowing you to feel more comfortable as your body heals.
Gut Health Support: A strong immune system is closely linked to a healthy gut. Bone broth contains gelatin and amino acids like glutamine, which help support the integrity of the gut lining. This aids in nutrient absorption and supports the healthy bacteria in your gut, reinforcing your body's defenses.
Soothing Comfort: There's a reason warm liquids like chicken soup are a classic cold remedy. The warmth from a mug of bone broth can soothe a sore throat and its steam can act as a natural decongestant, helping to clear nasal passages. The simple act of sipping something warm can also offer psychological comfort when you feel run down.

Making Homemade Bone Broth for Sickness

For the most potent and nourishing broth, homemade is best. This allows you to control the ingredients and simmer time, ensuring maximum nutrient extraction.

Ingredients:

2-4 lbs assorted bones (chicken, beef, or a mix)
1-2 tbsp apple cider vinegar (helps pull minerals from bones)
1 onion, quartered
2 carrots, chopped
2 celery stalks, chopped
4 cloves garlic, smashed
1 tsp salt (or to taste)
1 tsp black peppercorns
Water to cover

Instructions:

Roast Bones (Optional but recommended): For a richer flavor, preheat your oven to 400°F (200°C) and roast the bones for 30-40 minutes until golden brown.
Combine Ingredients: Place the bones, vegetables, and seasonings in a large stockpot or slow cooker.
Add Acid: Pour in the water and apple cider vinegar. Let it sit for 30 minutes to help extract the minerals.
Simmer: Bring to a boil, then reduce heat to a low simmer. Skim off any foam. Simmer for at least 12 hours (24+ is ideal) on the stove, or 24-48 hours on low in a slow cooker.
Strain and Store: Strain the broth through a fine-mesh sieve. Store in the fridge for up to 5 days or freeze for longer storage.

Bone Broth vs. Traditional Chicken Soup: A Comparison

While the comforting power of traditional chicken soup is undeniable, bone broth offers some distinct nutritional advantages, particularly during illness.


Feature	Bone Broth	Traditional Chicken Soup
Preparation	Long simmer time (12-48 hours) of bones, connective tissue, and cartilage.	Shorter cook time (1-2 hours), typically using meat, bones, and vegetables.
Nutrient Density	High concentration of minerals, collagen, and amino acids due to long simmering.	Contains nutrients from meat and vegetables, but less concentrated than bone broth.
Collagen/Gelatin	High in collagen and gelatin, which provides a thicker texture and supports gut health.	Lower in collagen and gelatin due to shorter cooking time and less bone usage.
Immune Support	Powerful anti-inflammatory amino acids and gut-healing properties directly support the immune system.	Supports the immune system mainly through vitamins, minerals, and hydration.
Digestibility	Easier on the digestive system due to pre-broken down nutrients from the long simmer.	Can be slightly more difficult to digest for very sensitive stomachs due to solids.

Potential Risks and Side Effects

While generally safe, there are some potential considerations when consuming bone broth, especially during illness:

High Sodium Content: Commercial bone broths can be high in sodium, which can be problematic for those with high blood pressure or kidney issues. Choosing low-sodium options or making homemade broth allows for better control.
Histamine Intolerance: Some people are sensitive to high-histamine foods, which include long-simmered bone broth. Symptoms can include headaches, bloating, or skin issues. If you have this intolerance, opt for shorter-simmered broths or consult a healthcare provider.
Improper Storage: As with any food product, improper handling and storage can lead to bacterial growth. Always refrigerate or freeze your broth promptly and reheat it thoroughly before consuming.
Lead Contamination Concerns: While some studies have explored the possibility of lead contamination from animal bones, the levels are generally considered too low to cause health problems. Sourcing bones from reputable organic or grass-fed sources can further minimize any risk.

Conclusion

For generations, bone broth has been a cherished remedy for illness, and for good reason. Its unique combination of hydration, electrolytes, easy-to-digest nutrients, and anti-inflammatory compounds makes it a valuable and comforting addition to your sick-day routine. While not a cure-all, it effectively supports the body's natural healing processes and can provide welcome relief from symptoms. For most people, sipping bone broth is a safe and beneficial way to nourish your body when it needs it most. Just be mindful of sodium levels in store-bought versions and consider making your own to maximize health benefits. Consulting a doctor is always a good idea, especially if you have underlying health conditions. For more information on the research backing its gut health benefits, see this study.

Frequently Asked Questions

Homemade chicken bone broth is often recommended due to its milder flavor and historical use as a cold remedy. However, beef or other types of bone broth are also beneficial and can be a matter of personal preference.

You can sip on bone broth throughout the day to maintain hydration and nutrient intake, especially if you don't feel like eating solid foods. Listen to your body and consume it as tolerated.

Yes, adding immune-boosting ingredients like ginger, garlic, and turmeric can further enhance the anti-inflammatory and antiviral properties of bone broth. A squeeze of fresh lemon juice can also add extra vitamin C.

Homemade bone broth is generally considered superior due to its higher nutrient density and lower sodium content. Many store-bought options may contain added preservatives or flavorings. Look for high-quality, reputable brands if you opt for store-bought.

Yes, children can drink bone broth when sick, and it is a popular remedy for boosting nutrition and hydration. However, make sure it is not too hot and that the sodium content is appropriate for their age. It is always wise to consult a pediatrician, especially for infants.

Bone broth is not a cure for the common cold or flu, but it can help alleviate symptoms and support your body's natural healing process. It's a comforting and nourishing supplement, not a replacement for rest and proper medical care.

If you have a histamine intolerance, kidney disease, or are sensitive to high-sodium intake, you should consult a doctor before consuming bone broth. Some individuals may experience digestive issues like bloating if they consume too much too quickly.