How Much Bone Broth Should I Use?

November 2, 2025 •

2 min read

Scientific studies show that the collagen, gelatin, and amino acids extracted during the slow simmering process make bone broth a nutrient-dense powerhouse. The amount of bone broth to use depends on your health goals.

Quick Summary

The ideal bone broth amount varies based on health goals like supporting gut health, strengthening joints, or general wellness. Consistency, quality, and diet influence recommended daily intake.

Key Points

Start Small: Begin with 1 cup (8-16 ounces) daily for general health.
Adjust for Goals: Increase to 2-4 cups daily for specific needs like joint pain, muscle support, or improved skin.
Prioritize Gut Health: Consider 3 cups per day for targeted gut healing, ideally with one serving on an empty stomach.
Consider Quality: Choose homemade or high-quality, slow-simmered store-bought options for nutrient density.
Incorporate Regularly: Consistency is key for results.
Check Labels: If buying store-bought, look for minimal ingredients and low sodium.

Determining Your Optimal Bone Broth Intake

There is no single answer to how much bone broth to consume. The optimal amount varies based on individual health objectives, dietary needs, and product quality. A casual daily cup may be sufficient for general wellness, while more intensive use might be needed for specific purposes. Understanding factors helps determine dosage.

Factors Influencing Your Bone Broth Dosage

Your Specific Health Goals

General Wellness: For overall health, a single cup (8-16 ounces) daily is a good start. This provides a steady supply of nutrients. Consuming it at least three times per week is also beneficial.
Gut Health and Inflammation: Up to three cups per day is suggested to support gut health, with the first potentially on an empty stomach for maximum amino acid benefits.
Joint Pain and Cartilage Repair: Two to four cups daily are often recommended, as collagen, glucosamine, and chondroitin can aid cartilage repair.
Skin, Hair, and Nails: Two or more cups daily can help improve skin and strengthen hair and nails due to concentrated collagen.
Weight Management and Muscle Growth: Two to four cups daily can support weight loss or muscle gain with high protein content.

The Quality of Your Broth

The nutritional density varies based on ingredients and simmering. High-quality options from organic, grass-fed bones offer superior value compared to mass-produced varieties which may lack potent nutrients.

The Importance of Consistency

Consistent consumption is crucial for sustained health improvements. Establishing a regular routine is key. Adjusting intake based on body response is practical.

Integrating Bone Broth into Your Diet

Bone broth easily incorporates into cooking.

Common ways to use bone broth:

Use as a base for soups, stews, sauces.
Substitute water when cooking grains.
Sauté vegetables.
Add to mashed vegetables.
Enjoy heated with spices.

Homemade vs. Store-Bought Bone Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth (Quality Varies)
Cost	Less expensive.	More expensive.
Control	Full control over ingredients.	Limited control; check labels.
Nutrient Density	Often richer in collagen.	Varies greatly; look for slow-simmered, high-quality.
Convenience	Requires time; can be frozen.	Quick and easy.
Additives	Preservative-free.	May contain additives or high sodium.

Conclusion: Finding Your Personal Bone Broth Rhythm

Determining how much bone broth to use is personal, based on health goals and quality. A cup is a good starting point for general health, with higher amounts needed for targeted benefits. Prioritize high-quality broth and note your body's response. Regular incorporation through sipping or cooking can be beneficial.

Where to find High-Quality Bone Broth Information

For more details, Dr. Axe is a reputable resource.

Disclaimer

Consult a healthcare provider before making significant dietary changes, especially with underlying conditions or medical treatment.

Frequently Asked Questions

For general health, 1 cup (8-16 ounces) daily is recommended, adjustable based on response and preference.

For gut health, consuming up to three cups per day is often recommended. Many find the first cup beneficial on an empty stomach.

Yes, drinking bone broth daily is generally safe and beneficial. Consistency is key for long-term benefits.

Homemade offers higher nutritional value and ingredient control. High-quality store-bought is also good, but check labels for additives.

High-quality broth has a simple ingredient list, uses bones from grass-fed animals, and has a high protein count (10+ grams per cup).

Use bone broth as a substitute for water or stock in soups, stews, cooking grains, or sautéing vegetables.

For most, excessive consumption isn't a major concern, but monitor sodium intake, especially with blood pressure issues, as some commercial broths are high in sodium.