Does bone broth lower inflammation? Exploring the evidence

November 18, 2025 •

4 min read

According to a 2021 study on mice with ulcerative colitis, bone broth supplementation was shown to decrease pro-inflammatory markers and increase anti-inflammatory markers. While more human research is needed, this finding raises the question: does bone broth lower inflammation for people, too?

Quick Summary

Bone broth contains amino acids like glycine, arginine, and glutamine, alongside collagen and gelatin, which may support gut health, soothe joints, and help modulate inflammatory responses. Evidence from animal studies is promising, though human research remains limited, but anecdotal reports and the nutrient profile suggest a potential benefit for managing inflammatory conditions.

Key Points

Amino Acid Contribution: Bone broth is rich in amino acids like glycine, arginine, and glutamine, which possess documented anti-inflammatory properties and help modulate the body's inflammatory response.
Gut Health Support: The gelatin and glutamine in bone broth are believed to help repair and strengthen the intestinal lining, which can reduce chronic inflammation associated with leaky gut syndrome.
Joint Pain and Inflammation: As a natural source of collagen, glucosamine, and chondroitin, regular consumption of bone broth may help reduce inflammation and pain in joints, particularly for individuals with osteoarthritis.
Research Limitations: While animal studies show promise regarding anti-inflammatory effects, more robust human research is needed to definitively prove that bone broth lowers inflammation in people.
Nutritional Variation: The quality and nutritional profile of bone broth can vary widely depending on the ingredients, cooking time, and preparation method, so homemade or high-quality store-bought options are often recommended.
Holistic Approach: Bone broth is a supportive dietary component, not a cure-all. For best results in managing inflammation, it should be combined with a balanced diet rich in other anti-inflammatory foods.

The Core Components of Bone Broth and Inflammation

Bone broth is a nourishing liquid made by simmering animal bones and connective tissues for an extended period. This process extracts a variety of nutrients and compounds, many of which are linked to anti-inflammatory effects. The potential of bone broth to modulate inflammation is primarily attributed to its high concentration of specific amino acids, collagen, and other trace minerals.

Amino Acids: The Anti-Inflammatory Powerhouses

Several amino acids found in bone broth play a crucial role in the body’s inflammatory pathways. The most notable include:

Glycine: This amino acid has been studied for its ability to protect against cellular damage and inhibit pro-inflammatory cytokines. It also supports the production of glutathione, a powerful antioxidant that helps regulate inflammatory responses throughout the body.
Arginine: Research suggests arginine may help combat chronic inflammation and promote a healthy immune response.
Glutamine: Crucial for intestinal health, glutamine is a key fuel source for the cells lining the digestive tract. It helps maintain the integrity of the gut lining, which can prevent the leakage of harmful substances into the bloodstream that may trigger a systemic inflammatory response.
Proline: This amino acid is vital for the health of connective tissues and is believed to aid in the regeneration of cartilage, which is important for joint health and function.

Collagen, Gelatin, and Joint Health

As bones and connective tissues simmer, the collagen breaks down into gelatin, which contains the amino acids vital for tissue repair and maintenance. This is particularly beneficial for joint health, as the cartilage in joints can wear down over time, increasing stress and pain. By providing the body with the building blocks of collagen, bone broth may help reduce joint pain and stiffness, especially in conditions like osteoarthritis. In fact, one study on people with knee osteoarthritis found that supplementing with chicken collagen improved symptoms such as pain and stiffness.

Supporting a Healthy Gut Barrier

A significant portion of the body's immune system resides in the gut. Conditions like “leaky gut syndrome,” or intestinal hyperpermeability, occur when the gut lining is compromised, allowing toxins and bacteria to enter the bloodstream and trigger inflammation. The gelatin and glutamine in bone broth are thought to help heal and seal the intestinal mucosa, preventing this inflammatory cascade. By strengthening the gut barrier, bone broth supports a healthier immune response and a reduction in systemic inflammation.

Comparison: Bone Broth vs. Regular Stock

It's important to understand the difference between true bone broth and regular stock, as their potential health benefits vary significantly. The longer cooking time for bone broth is key to extracting the beneficial compounds.


Feature	Bone Broth	Regular Stock	Key Differentiator for Inflammation
Cooking Time	6-24+ hours	1-3 hours	Longer simmering extracts more collagen, amino acids, and minerals.
Gelatin Content	High	Low	High gelatin content provides gut-healing and joint-supporting compounds.
Protein Content	Higher	Lower	A more concentrated source of anti-inflammatory amino acids.
Minerals	Higher (from bones, marrow)	Lower (from meat, vegetables)	Increased mineral content aids metabolic balance and cellular health.
Anti-Inflammatory Compounds	Rich in glycine, glutamine, arginine	Lower concentration	Contains a higher level of specific compounds linked to reducing inflammation.

Is Bone Broth a Cure-All for Inflammation?

While the potential benefits of bone broth are promising, it is not a magic bullet. Scientific evidence to support its direct anti-inflammatory effects in humans is still limited, with much of the research focusing on animal studies or the isolated components found within the broth. Factors like the quality and type of bones, cooking time, and other ingredients added can significantly affect the final nutrient profile. A high-quality, homemade broth or a trusted store-bought variety cooked for an extended period is recommended to ensure maximum benefit. For the most potent anti-inflammatory effects, it should be part of a broader healthy diet rich in other fruits, vegetables, and whole foods known for their anti-inflammatory properties.

The Verdict on Bone Broth and Inflammation

The potential of bone broth to lower inflammation is rooted in its rich profile of amino acids like glycine and glutamine, along with collagen and gelatin derived from long simmering. These compounds have been shown to support gut health, improve joint function, and offer antioxidant effects, all of which are relevant to managing inflammation. While human-specific evidence is still emerging, the historical and anecdotal uses of bone broth combined with the nutritional science behind its components suggest it is a valuable, nutrient-dense food that can play a supportive role in an anti-inflammatory lifestyle. Its primary strength may lie in healing the gut lining, which in turn can reduce systemic inflammation caused by intestinal permeability. For individuals seeking natural ways to support their body's ability to manage inflammation, bone broth is a simple and nourishing addition to the diet.

Explore more research on the specific anti-inflammatory properties of bone broth components.

How to Include Bone Broth in Your Diet

There are several easy ways to incorporate bone broth into your daily routine to leverage its potential anti-inflammatory benefits.

Sip it Plain: Drink a warm mug of bone broth on its own, perhaps in the morning or afternoon. Season with salt, pepper, or a pinch of turmeric for added anti-inflammatory benefits.
Use as a Cooking Base: Substitute water with bone broth when cooking grains like rice or quinoa, or when making sauces and gravies.
Build Soups and Stews: Use bone broth as the base for all your favorite soups and stews, significantly increasing their nutritional density and flavor.

Consistency is often considered key when using bone broth for health benefits, so incorporating it regularly is more likely to yield results than occasional use.

Frequently Asked Questions

The gelatin and amino acid glutamine extracted from bones during simmering are known to help heal and repair the intestinal lining. By strengthening the gut barrier, bone broth helps prevent undigested food particles and toxins from entering the bloodstream, which is a key trigger for systemic inflammation.

While animal studies have shown promising results, particularly in modulating inflammatory markers in the gut, large-scale human clinical trials specifically on bone broth are limited. The evidence is largely based on the anti-inflammatory properties of its individual components, such as glycine and collagen.

Yes, bone broth contains collagen, glucosamine, and chondroitin, which are essential for cartilage health. Supplementing the body with these compounds may help reduce joint pain and stiffness, especially in conditions like osteoarthritis.

Not all store-bought bone broths are created equal. High-quality bone broth should have been simmered for at least 6-24 hours to extract maximum nutrients. Lower-quality or regular broths cooked for a shorter time will have a significantly lower concentration of beneficial amino acids and gelatin. Look for brands that specify extended simmering and minimal additives.

Specific recommendations vary, but many sources suggest drinking at least 1-2 cups of high-quality bone broth daily for best results. For more intensive support for joint pain or gut health, some suggest increasing intake to 2-4 cups daily for a few weeks.

Bone broth is generally safe and well-tolerated. However, some commercial varieties can be high in sodium, which is a concern for those with blood pressure issues. Additionally, some individuals with histamine intolerance may react to bone broth, as it can be high in histamines.

Bone broth is simmered for a much longer period (6-24+ hours) than stock (1-3 hours). This extended cooking time extracts a higher concentration of collagen, gelatin, and anti-inflammatory amino acids from the bones, making it significantly more potent for health benefits than regular stock.