Exploring the Health Gains: Are there any benefits to drinking broth?

October 11, 2025 •

4 min read

While sipping a warm cup of broth has long been a traditional home remedy for feeling unwell, research suggests the nutritional benefits are more than just an old wives' tale. So, are there any benefits to drinking broth regularly as part of a healthy diet? The short answer is yes, from supporting gut health to boosting hydration, broth can be a valuable addition to your nutritional intake.

Quick Summary

Broth, both bone and vegetable, provides key nutrients, including amino acids, minerals, and collagen. These components can support gut health, joint function, skin appearance, and hydration. Specific benefits depend on the type of broth, with bone broth offering protein and collagen, while vegetable broth provides vitamins and antioxidants. Broth can be a flavorful, low-calorie beverage or a versatile cooking base.

Key Points

Rich in Nutrients: Broths provide important minerals like calcium and potassium, along with vitamins and amino acids, depending on the ingredients.
Supports Gut Health: Bone broth contains gelatin and glutamine, which may help soothe and repair the intestinal lining.
Excellent for Hydration: Both bone and vegetable broths contain water and electrolytes, making them a comforting and effective way to replenish fluids.
Aids Joint and Skin Health: Bone broth offers collagen and amino acids that are the building blocks for connective tissues, though more human research is needed to confirm direct benefits.
Weight Management Tool: High-protein bone broth can increase satiety, helping to manage appetite and support weight loss goals.
Versatile Culinary Ingredient: Broth can enhance the flavor and nutritional value of soups, stews, grains, and sauces.

The Nutritional Power of Broth

Broth, a liquid made by simmering various ingredients in water, has been a culinary staple for centuries, celebrated for its rich flavor and comforting warmth. In recent years, its reputation has evolved from a simple kitchen base to a wellness beverage, with many turning to it for its perceived health benefits. The two most common types are bone broth, made from simmering animal bones and connective tissues, and vegetable broth, made entirely from plants.

Bone Broth: A Collagen and Protein Powerhouse

Bone broth is a nutrient-rich stock made by simmering animal bones for an extended period, often 12-24 hours or more. This long cooking time extracts valuable compounds, distinguishing it from a standard, shorter-simmered stock.

Nutritional highlights:

Collagen and Gelatin: The long simmering process breaks down collagen from bones and connective tissues into gelatin, which gives the broth a thick, viscous texture when cooled. Though the body breaks down ingested collagen into amino acids, some find it beneficial for supporting joint, skin, and hair health.
Amino Acids: Bone broth is a source of amino acids like glycine, proline, and glutamine. Glycine is known for its potential anti-inflammatory effects and may aid sleep, while glutamine is crucial for maintaining a healthy gut lining.
Minerals: A well-made bone broth can contain minerals such as calcium, magnesium, phosphorus, and potassium, which are important for bone health and proper bodily function.

Potential health benefits of bone broth:

Gut Health: The gelatin and amino acids in bone broth are believed to help soothe and strengthen the gut lining, potentially benefiting conditions like 'leaky gut' and reducing inflammation.
Joint Support: The amino acids derived from collagen may help improve joint health and reduce associated pain, which is particularly relevant for those with arthritis or athletes.
Hydration and Electrolytes: Because it is mostly water and contains naturally occurring electrolytes like sodium, potassium, and magnesium, bone broth is an excellent and soothing way to rehydrate, especially after exercise or illness.
Weight Management: Its high protein content can promote satiety, helping you feel fuller for longer and potentially aiding in weight loss or weight management goals.

Vegetable Broth: Vitamins, Minerals, and Antioxidants

Vegetable broth is a flavorful, plant-based alternative that offers a distinct set of nutritional advantages. Made by simmering vegetables, herbs, and spices, it is a low-calorie, hydrating option perfect for vegans, vegetarians, or anyone looking to increase their plant-based intake.

Key nutritional contributions:

Vitamins and Antioxidants: The simmering process extracts vitamins and potent antioxidants from vegetables like carrots, onions, and greens. Ingredients like turmeric and garlic can provide anti-inflammatory compounds.
Hydrating Minerals: Vegetable broth provides essential electrolytes like potassium and sodium that help maintain fluid balance.
Digestive Comfort: Being fiber-free and easy to digest, a warm cup of vegetable broth can be particularly soothing for the digestive system.
Supports Detoxification: Rich in minerals and alkalizing properties, some vegetable broths can support the body's natural detoxification processes.

Bone Broth vs. Vegetable Broth: A Comparison

To help decide which broth is right for you, here is a breakdown of their key differences.


Feature	Bone Broth	Vegetable Broth
Main Ingredients	Animal bones, connective tissue, meat scraps, and vegetables.	A variety of vegetables, herbs, and spices.
Primary Nutrients	Collagen, gelatin, amino acids (glycine, proline), protein, minerals.	Vitamins, antioxidants, hydrating minerals.
Protein Content	High; typically 8-10g or more per cup, primarily from collagen.	Low; contains minimal protein.
Dietary Suitability	Suitable for omnivores and flexitarians.	Suitable for vegans and vegetarians.
Flavor Profile	Rich, savory, and full-bodied due to long simmering time.	Lighter, aromatic, and herb-infused.
Cooking Time	Long; typically 12-48 hours to extract nutrients.	Short; usually 30-60 minutes.
Gut Health	Believed to help repair the gut lining due to collagen and glutamine.	Soothes digestion and provides nutrients that support overall gut health.

How to Incorporate Broth into Your Diet

There are numerous ways to enjoy broth beyond simply sipping it from a mug. It can be a versatile and flavorful ingredient in your kitchen.

As a Soup Base: Use broth as a foundation for homemade soups, stews, and chowders, adding depth and flavor without excess calories.
For Cooking Grains: Cook rice, quinoa, or other grains in broth instead of water for extra flavor and nutrients.
In Sauces and Gravies: Substitute water with broth when making sauces or gravies to boost flavor.
Sipping Warm: Enjoy a warm cup of broth as a hydrating and satisfying snack, especially during colder months or when feeling under the weather.

Potential Downsides and Considerations

While broth offers many benefits, there are a few important considerations.

Sodium Content: Many store-bought broths, both bone and vegetable, can be very high in sodium. Opt for low-sodium or unsalted varieties to control your intake, especially if you have high blood pressure or heart disease.
Histamine and Glutamate Sensitivity: Some individuals with histamine or glutamate sensitivities may experience adverse reactions like headaches, bloating, or skin issues from long-simmered bone broth.
Collagen Variability: The exact collagen and amino acid content in broth can vary widely depending on the ingredients and cooking time. For therapeutic purposes, some evidence suggests standardized collagen supplements might be more reliable.

Conclusion

Ultimately, the question of 'are there any benefits to drinking broth?' can be answered with a resounding yes, although the specific advantages depend on the type of broth and individual needs. Both bone and vegetable broths offer hydrating properties and valuable nutrients that can support various aspects of health, from gut integrity to skin vitality. Whether you choose a collagen-rich bone broth or a vitamin-packed vegetable broth, incorporating this simple, nourishing liquid into your diet can be a delicious and beneficial practice. While it's not a magical cure-all, it is a healthy, comforting addition to a balanced nutritional plan. For those interested in maximizing the benefits and controlling ingredients, making a simple, nutrient-dense broth at home is an excellent option.

Learn more about the science behind dietary choices from the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Bone broth is essentially stock that has been simmered for a longer time, often 12-48 hours, to extract more collagen, minerals, and amino acids. This typically makes it more nutrient-dense than shorter-simmered regular broth or stock, but store-bought options can vary significantly.

For most people, drinking broth every day in moderation is safe. However, if you are monitoring your sodium intake or have histamine/glutamate sensitivities, it's wise to consult a healthcare provider and choose low-sodium, homemade, or lower-histamine options.

No, vegetable broth does not contain collagen, as this protein is only found in animal products. However, a well-made vegetable broth can provide nutrients like Vitamin C, zinc, and copper, which are essential for your body's own collagen synthesis.

Bone broth provides protein and amino acids that support muscle repair and growth, and the electrolytes aid in rehydration after a workout. It is not a complete solution, but it can be a supportive addition to a recovery routine.

Look for low-sodium options and check the ingredients list to avoid added sugars, yeast extracts, or artificial flavorings. Quality broths, especially bone broths, should have a gel-like consistency when refrigerated, indicating a high collagen content.

Concerns have been raised about heavy metals transferring from bones, but research has shown that the levels in bone broth are extremely low and unlikely to pose a health risk. Using high-quality, pasture-raised animal bones can further minimize this risk.

For a simple homemade broth, combine animal bones (for bone broth) or chopped vegetables (for vegetable broth) with water, a splash of apple cider vinegar (for bone broth), and your desired herbs and spices. Simmer for an extended period, strain, and store in the fridge or freezer.