How much bone broth should you drink a day for optimal health?

October 17, 2025 •

3 min read

According to ancient traditions, bone broth has been used as a foundational food for thousands of years to promote wellness. If you are looking to incorporate this nutrient-dense liquid into your routine, a common question arises: how much bone broth should you drink a day to reap the maximum benefits?

Quick Summary

Ideal daily bone broth intake varies by individual wellness goals. Factors like gut health, joint support, and overall hydration influence the recommended amount. Quality of the broth and potential side effects, such as high sodium, are also key considerations for regular consumption.

Key Points

Start Slow: For general wellness, begin with one 8oz cup daily to see how your body responds before increasing intake.
Adjust for Specific Goals: Higher daily amounts (2-4 cups) are often recommended for targeted support, such as joint pain relief or gut health improvement.
Consistency is Key: Drinking bone broth regularly, rather than in large, infrequent quantities, yields the most sustained health benefits.
Consider Quality: Choose high-quality, grass-fed, and organic bones to minimize potential risks like heavy metal exposure.
Mind Sodium and Intolerances: Be aware of high sodium in store-bought versions and potential histamine intolerance, which can cause adverse reactions.
Timing Can Matter: Drinking bone broth in the morning on an empty stomach may aid gut health, while an evening cup might promote better sleep.

Daily Intake Recommendations by Health Goal

Determining the ideal daily amount of bone broth is not a one-size-fits-all approach and depends on individual health goals. Consistency in consumption is often considered more important than the exact volume. Consulting with a healthcare provider or registered dietitian is advisable before making significant dietary changes, especially for those with existing health conditions.

For General Health and Wellness

For general wellness, starting with a single 8-ounce cup of bone broth daily can support hydration and provide a consistent intake of minerals and amino acids. This can be a simple addition to your routine, perhaps replacing a beverage like coffee or tea. Intake can be gradually increased as desired.

For Gut Health and Inflammation Reduction

For those focusing on gut health, the gelatin, collagen, and amino acids in bone broth are believed to help soothe and repair the gut lining. Aiming for 1 to 3 cups per day may be beneficial. Some suggest drinking the first cup on an empty stomach in the morning for optimal effect.

For Joint Pain and Connective Tissue Support

Bone broth is a source of collagen, glucosamine, and chondroitin, which are components of joint cartilage. Consuming 2 to 4 cups daily may help support cartilage health and potentially offer relief from joint pain.

For Enhanced Skin, Hair, and Nails

The amino acids in bone broth are the building blocks your body uses to create collagen. While more research is needed, a daily intake of 2 or more cups can provide these amino acids, which may support skin, hair, and nail health.

For Weight Management

Bone broth's protein content can contribute to feelings of fullness, potentially assisting with weight management. Drinking a cup in the afternoon or before a meal may help manage appetite.

Homemade vs. Store-Bought Bone Broth

The choice between homemade and store-bought bone broth involves considering cost, convenience, and control over ingredients.


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Cost	Generally more economical using leftover ingredients.	Often more expensive, especially premium options.
Convenience	Requires significant time for simmering and preparation.	Highly convenient and ready to use, available in various forms.
Quality Control	Full control over ingredients and sodium content.	Quality varies; careful label reading is needed to avoid unwanted additives and high sodium.
Nutrient Consistency	Nutrient levels can vary depending on ingredients and cooking time.	Some brands aim for consistency, but levels can still fluctuate; powders may offer more reliable doses.
Safety Concerns	Sourcing high-quality bones is important.	Reputable brands minimize risks like heavy metal contamination, though high sodium is a concern.

How to Incorporate Bone Broth into Your Daily Routine

Bone broth can be used in various ways beyond drinking it plain. It can replace water when cooking grains, serve as a base for soups and stews, be used for sautéing vegetables, or create flavorful sauces and gravies. Some even add a frozen cube to smoothies or use it to braise meats.

Potential Risks and Considerations

While generally considered safe, some potential risks are associated with regular bone broth consumption.

High Sodium: Many commercially prepared broths are high in sodium, which can be a concern for individuals with high blood pressure or kidney issues. Low-sodium or homemade options are preferable.
Heavy Metals: Concerns about lead leaching from bones exist, but the risk is considered low, particularly with high-quality products. Avoiding excessive intake is a sensible precaution.
Histamine Intolerance: Individuals with histamine intolerance may experience adverse reactions like headaches or digestive issues from the histamines present in long-simmered broth. Smaller portions or reduced intake may be necessary.

Conclusion: Finding Your Personal Bone Broth Balance

Ultimately, the question of how much bone broth should you drink a day is best answered by considering your personal health goals and listening to your body's response. A single cup daily is a good starting point for general wellness, while higher amounts may be more suitable for specific objectives like improving gut health or supporting joints. Consistent, moderate consumption of high-quality broth is key to realizing potential benefits such as improved hydration, gut health, and joint support. It is important to be aware of potential risks, including high sodium content and histamine issues. Consulting a healthcare professional is always recommended, especially if you have existing health conditions, to ensure bone broth is appropriate for your diet.

Learn more about the amino acids in bone broth from Healthline's guide: What Is Bone Broth, and What Are the Benefits?.

Frequently Asked Questions

For most healthy individuals, daily consumption is safe. However, those with conditions like high blood pressure or kidney disease should consult their doctor due to potential high sodium. Choosing low-sodium or homemade broth can help.

The ideal time depends on your goals. Morning on an empty stomach is suggested for gut health. Evening consumption may aid sleep due to glycine. It's also suitable before and after exercise.

While it's difficult to consume excessive amounts, potential issues include high sodium intake from store-bought versions and histamine reactions in sensitive individuals. A cup or two daily is generally safe, but monitor your body's response.

Most people don't experience side effects. However, histamine intolerance can cause symptoms like headaches or digestive upset. High sodium in some broths can affect blood pressure. Heavy metal risks are minimal with high-quality products.

Bone broth is versatile. Use it as a base for soups, stews, or when cooking grains, braising meats, or sautéing vegetables. Adding frozen cubes to smoothies is another option.

For gut healing, 1 to 3 cups per day is often recommended. Drinking one cup in the morning on an empty stomach is suggested to aid digestive repair with its amino acid and gelatin content.

The timeline for seeing benefits varies. Some may notice digestive improvements within days. Benefits for skin, hair, and joints, which involve collagen production, may take several weeks or months of consistent intake.