Exploring the Morning Ritual: How often should you drink bone broth in the morning?

October 31, 2025 •

4 min read

Many health and wellness sources recommend starting the day with a cup of bone broth to gently activate the digestive system and boost hydration after an overnight fast. But a common question for new adopters of this trend is precisely how often should you drink bone broth in the morning to reap its full benefits.

Quick Summary

The ideal frequency for morning bone broth consumption varies by individual health goals, ranging from daily for focused therapeutic benefits to a few times a week for general wellness. Key factors include consistency, intended health focus, dietary considerations like sodium intake, and overall cost.

Key Points

Start Daily for Intensive Goals: For targeted gut or joint issues, drinking bone broth daily is often recommended for consistent, therapeutic benefits.
Opt for Occasional for General Wellness: A few times a week can be enough for general health maintenance and a periodic nutritional boost.
Consistency is Key: Regardless of frequency, consistent intake over time is more important than a rigid daily schedule for seeing results.
Choose Low-Sodium Options: Pay attention to sodium levels, especially with store-bought broth; look for low-sodium or make your own to control content.
Prioritize Quality Source: To minimize potential risks like heavy metal exposure, choose broth from high-quality, grass-fed or pasture-raised animals.

Understanding the 'Why' Behind Morning Bone Broth

Drinking a warm cup of bone broth in the morning has become a popular health ritual for several reasons. Proponents point to its rich nutrient profile, which includes easily digestible collagen, amino acids like glycine and glutamine, and essential minerals. These components work synergistically to provide a gentle yet powerful start to the day. For example, glycine has been studied for its potential to support mental clarity, while glutamine is a key player in maintaining gut health.

Starting the day with a readily available source of protein and electrolytes is also beneficial for overall hydration and energy levels. This can be particularly helpful for those feeling sluggish upon waking or looking for a healthier alternative to caffeine or sugary drinks. The warmth of the broth itself can also be very soothing and help stimulate the digestive tract for the day ahead.

Benefits of Drinking Bone Broth in the Morning

Supports Gut Health: On an empty stomach, the amino acids in bone broth, particularly glutamine, can have a soothing and protective effect on the digestive tract lining. This can help prepare your system for better nutrient absorption throughout the day.
Boosts Hydration: Packed with electrolytes, bone broth is more hydrating than water alone, making it an excellent way to replenish fluids after sleeping.
Provides a Protein Kick: The protein in bone broth helps promote feelings of fullness and satiety, which can help manage cravings and potentially support weight management goals.
Enhances Skin and Joint Health: Consistent intake of collagen-rich bone broth supports skin elasticity and can help reduce joint pain and inflammation over time.
Promotes Mental Clarity: The glycine content in bone broth may help reduce fatigue and improve cognitive function, leading to a clearer and more focused start to your day.

Daily vs. Occasional Morning Bone Broth: Which is Right for You?

The frequency at which you should consume bone broth depends heavily on your individual health objectives and lifestyle. Some people find that a daily cup is crucial for managing specific health concerns, while others prefer a less frequent routine for general wellness.

The Case for Daily Consumption

For those targeting specific health issues, such as healing a chronic condition, managing leaky gut, or dealing with significant joint inflammation, a daily dose—or even two to four cups a day—is often recommended. The consistency of a daily ritual ensures a steady supply of nutrients, allowing the body to build up and repair over time. Many people report noticeable improvements in gut health and reduced inflammation with consistent daily use.

The Case for Occasional Consumption

For general health maintenance or for those who find a daily regimen challenging due to cost or lifestyle, consuming bone broth three to four times per week is a perfectly viable strategy. This approach still provides significant benefits without the full-time commitment. It can serve as a supportive addition to a well-rounded diet, providing key nutrients and supporting overall wellness. This also allows for greater flexibility and reduces the potential for over-consuming sodium from store-bought varieties.

Comparison Table: Daily vs. Occasional Bone Broth


Aspect	Daily Morning Bone Broth	Occasional Morning Bone Broth
Intended Goal	Targeted and consistent support for specific issues (e.g., gut healing, inflammation)	General wellness, nutritional maintenance, preventative health
Nutrient Intake	High, steady supply of collagen and amino acids for sustained benefits	Moderate, periodic nutrient boost; still offers significant benefits over time
Cost	Higher, especially if purchasing high-quality, pre-made broth	Lower, more manageable for budget-conscious individuals
Sodium Control	Requires careful monitoring of sodium, especially with store-bought options	Less concern over daily sodium intake; easier to manage salt levels
Routine Adherence	High consistency; creates a strong, ingrained habit	Flexible; adapts easily to a busy schedule and lifestyle
Potential Risks	Minimal, but slightly increased long-term risk of heavy metal exposure (ensure quality source)	Negligible risk regarding heavy metals; lower overall risk exposure

Important Considerations for Your Morning Routine

When deciding on the right frequency, it's vital to consider the source of your bone broth. Homemade broth gives you complete control over ingredients and sodium levels. If you opt for store-bought versions, seek out low-sodium or unsalted varieties and look for brands that prioritize sourcing high-quality, pasture-raised animal bones to minimize potential heavy metal exposure. While some studies have raised concerns about heavy metals like lead, other research indicates that the risk from properly sourced and prepared broth is low.

Ultimately, the key is consistency, not just frequency. Incorporating bone broth into your routine in a way that is sustainable and enjoyable will yield the most benefits over time. Whether it's a daily ritual or a few times a week, a warm, savory mug of broth can be a nourishing addition to your morning. For those with underlying health conditions, it is always wise to consult a healthcare provider or registered dietitian before making significant dietary changes.

For more information on the health aspects of bone broth, you can consult authoritative health resources, such as the CancerWise blog from the MD Anderson Cancer Center.

Conclusion: Finding Your Ideal Frequency

There is no one-size-fits-all answer to the question of how often should you drink bone broth in the morning. The ideal frequency is a personal choice based on your specific health goals, budget, and lifestyle. For intensive therapeutic benefits, a daily approach is often suggested, while a few times a week is sufficient for general wellness and maintenance. Regardless of your chosen frequency, consistency is the most important factor for seeing positive results. By listening to your body and considering the quality of your broth, you can successfully incorporate this nutrient-dense liquid into your morning routine and enjoy its many benefits.

Frequently Asked Questions

Yes, it is generally safe to drink bone broth every morning for most people, especially if it is consumed in moderation and as part of a balanced diet. However, you should monitor sodium levels, especially in store-bought broths, and consult a doctor if you have underlying health conditions.

Drinking bone broth first thing in the morning can help soothe the digestive system, boost hydration with electrolytes, provide a satiating protein source, and kickstart your day with easily absorbed nutrients and amino acids.

Many sources recommend starting with 1 cup (8 ounces) daily for general health. For more specific therapeutic goals, some individuals may increase intake to 2 to 4 cups daily, though this should be discussed with a healthcare provider.

Yes, drinking bone broth on an empty stomach is beneficial. It can be particularly effective for gut health, as the amino acids have a direct, soothing effect on the digestive tract without competing with other foods.

Potential downsides include higher sodium intake (if using salty broths), increased cost, and a very low but existing risk of heavy metal exposure from poorly sourced bones. It is not nutritionally complete on its own.

The healthiest type of bone broth is typically homemade, as it allows for full control over ingredients and salt content. If buying, look for low-sodium, organic broths made from grass-fed or pasture-raised bones.

Yes. Other foods and supplements can provide similar nutrients. Examples include collagen protein powder, vegetable broth (for minerals and hydration), and a diet rich in protein, fruits, and vegetables to support overall health.