How Much Bone Broth a Day for Inflammation?

October 6, 2025 •

5 min read

Recent research in animals suggests that bone broth possesses anti-inflammatory properties, making it a popular choice for those seeking natural remedies. However, people often question how much bone broth a day for inflammation is truly effective for humans, and the answer can vary depending on individual needs and goals.

Quick Summary

The ideal daily intake of bone broth for reducing inflammation varies, though experts often suggest starting with one to two cups. Key amino acids like glycine and glutamine, along with collagen and gelatin, are believed to support gut health and calm inflammatory responses.

Key Points

Daily Dosage Varies: For general wellness, one to two cups (8-16 ounces) is a good starting point, while two to four cups daily may be beneficial for more targeted anti-inflammatory effects.
Rich in Amino Acids: Bone broth contains anti-inflammatory amino acids like glycine and glutamine, which support gut health and may reduce overall inflammation.
Collagen and Gelatin Support: As collagen breaks down into gelatin, it helps soothe and heal the gut lining, which is critical for managing inflammation.
Consistency is Key: Drinking bone broth regularly over time is more effective for reducing inflammation than short, high-volume periods of consumption.
Quality Matters: Using high-quality, grass-fed, or organic bones for homemade broth helps mitigate the risk of heavy metal contamination and ensures a higher nutrient content.
Versatile Consumption: Bone broth can be sipped warm, used as a soup base, or added to other recipes for a flavor and nutrient boost.

Understanding Bone Broth's Anti-Inflammatory Power

Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues for an extended period. This process extracts beneficial compounds, including collagen, gelatin, and a variety of amino acids like glycine, glutamine, and proline. These components are what give bone broth its potential to combat inflammation, particularly in the gut lining. Chronic inflammation has been linked to numerous diseases, and incorporating anti-inflammatory foods can be a valuable part of a holistic health strategy.

The Role of Key Nutrients

Collagen and Gelatin: As bones and connective tissues simmer, the collagen breaks down into gelatin, which helps coat and soothe the digestive tract's mucosal lining. A healthy gut barrier is crucial for preventing inflammation from spreading throughout the body.
Glycine: This amino acid has been studied for its anti-inflammatory effects. It is also known to promote better sleep, which is essential for the body's repair processes.
Glutamine: Another critical amino acid, glutamine, plays a key role in maintaining the function and structure of the intestinal wall, helping to heal and prevent conditions like 'leaky gut'.
Glucosamine and Chondroitin: Extracted from the cartilage and connective tissues, these compounds are well-known for supporting joint health and reducing inflammation.

Recommended Daily Intake for Inflammation

While there is no universally prescribed dose, the recommended intake of bone broth for reducing inflammation often varies based on the severity of the condition and individual goals.

For General Wellness: For most people, a starting point of one to two cups (8-16 ounces) per day is a good benchmark. This provides a steady supply of nutrients without overwhelming the system. It's often recommended to start with one cup and gradually increase intake.
For Targeted Anti-Inflammatory Goals: For those with more pronounced symptoms of gut inflammation (like leaky gut syndrome) or joint pain, a higher dosage may be beneficial, such as two to four cups daily. Some practitioners might even suggest a more intensive short-term protocol, such as a 24-hour cleanse using four to eight cups of broth, though this should be discussed with a healthcare provider.
For Consistency: The most important factor is consistency. Drinking bone broth regularly, even if it's just one cup a day, is more effective than sporadic high-volume consumption. For best results, consider incorporating it into your daily routine.

Tips for Incorporating Bone Broth Effectively

To maximize the anti-inflammatory benefits, how you consume bone broth is just as important as how much. For example, some find it helpful to drink it on an empty stomach to enhance nutrient absorption.

Comparison of Bone Broth Usage for Inflammation


Usage Method	Recommended Daily Amount	Primary Benefit	Additional Notes
Sipping	1-4 cups	Digestive healing, relaxation	Drink warm throughout the day, especially in the morning or evening.
Soup Base	Varies by recipe	Flavor enhancement, nutrient boost	Cook grains, vegetables, and proteins in bone broth instead of water.
Quick Shots	1-2 shots	Convenient nutrient delivery	Use concentrated bone broth or a shot-based recipe with spices like turmeric.
Fasting/Cleansing	4-8 cups (short-term)	Intensive gut reset	A temporary measure for a few days; always consult a doctor first.
Meal Addition	Varies by recipe	Versatile integration	Add to sauces, gravies, scrambled eggs, or use to reheat leftovers.

Making Your Own Anti-Inflammatory Bone Broth

Making homemade bone broth allows you to control the ingredients and sodium content. Here are the key steps:

Gather High-Quality Bones: Use bones from grass-fed beef, pasture-raised chicken, or organic poultry. Joints, marrow bones, and chicken feet are excellent sources of collagen and gelatin.
Add Acid: A splash of apple cider vinegar helps pull minerals from the bones.
Include Anti-Inflammatory Aromatics: Add vegetables like carrots, celery, and onions, along with anti-inflammatory spices such as fresh turmeric, ginger, and black peppercorns.
Simmer for an Extended Period: The key difference between bone broth and regular stock is the long simmering time. Cook for at least 12-24 hours on low heat to maximize nutrient extraction.
Strain and Store: Strain the solids and store the cooled broth in glass jars. When refrigerated, a high-quality broth should form a gelatinous layer.

Conclusion: Finding the Right Balance

Determining how much bone broth a day for inflammation is right for you involves listening to your body and being consistent. While anecdotal evidence and preliminary studies highlight its potential benefits, it is not a 'magic bullet'. Most experts suggest a consistent, moderate intake of one to four cups daily, combined with a healthy diet rich in other anti-inflammatory foods. Always choose high-quality bone broth and consult with a healthcare provider if you have underlying health conditions or concerns, such as managing sodium intake. By understanding the nutritional content and following a mindful approach, bone broth can be a valuable addition to your anti-inflammatory regimen.

Potential Downsides and Considerations

While generally safe for most people, some concerns exist, particularly regarding the potential for heavy metals to leach from bones into the broth. Limiting intake to the recommended amounts and using high-quality, organic bones can mitigate this risk. Individuals with histamine intolerance may also want to monitor their intake, as bone broth can sometimes be high in histamines. It is always best to discuss any significant dietary changes with a doctor or registered dietitian.

Final Recommendations

Start with one cup daily and monitor how your body responds. Increase to two or more cups if you are targeting specific inflammatory issues like joint pain or gut problems. For a powerful anti-inflammatory boost, add spices like turmeric and ginger. The goal is to build a sustainable daily habit, not a short-term cleanse, to achieve lasting benefits.

Bone Broth's Place in an Anti-Inflammatory Lifestyle

Remember that bone broth is a supporting player in an overall anti-inflammatory lifestyle, which includes a balanced diet, adequate sleep, and regular exercise. It's a nutrient-dense food, not a cure-all, and its effectiveness is maximized when paired with other healthy habits.

Making the Right Choice: Homemade vs. Store-Bought

While homemade bone broth offers the highest quality and control over ingredients, many reputable store-bought brands also provide good options. Look for brands that simmer for an extended time and use high-quality, grass-fed or organic bones. The gelatinous consistency of refrigerated broth is a good sign of high nutrient content.

Frequently Asked Questions

There is no single best time, but many people prefer drinking it on an empty stomach in the morning to maximize nutrient absorption or in the evening to aid relaxation and sleep.

While generally safe in moderation, excessive consumption can lead to too much sodium intake or expose you to higher levels of heavy metals, especially with low-quality products. It is best to stick to recommended daily amounts.

Results vary by individual, but consistency is crucial. Some people report noticing benefits related to gut and joint health after several weeks of daily consumption, often alongside a balanced, anti-inflammatory diet.

For maximum nutrient extraction, use high-quality bones from grass-fed beef or pasture-raised chicken. Including joints, marrow bones, and chicken feet is ideal for maximizing collagen and gelatin content.

Bone broth provides a holistic food source of amino acids and other nutrients, whereas collagen supplements offer a more concentrated, isolated dose. While both can be beneficial, the nutritional profile of bone broth is typically more comprehensive.

Homemade bone broth provides the highest control over ingredients and nutrient concentration. However, many reputable store-bought brands use a long simmering process and high-quality bones, making them a good option. Look for brands that gel when refrigerated, which indicates high collagen content.

To boost anti-inflammatory properties, consider adding spices like turmeric, ginger, and black peppercorns during the simmering process or when reheating a cup. These ingredients are known for their powerful anti-inflammatory compounds.