How Much Bone Broth Should You Eat Daily?

December 28, 2025 •

3 min read

While there is no official recommended dietary allowance for bone broth, many nutrition experts suggest an average daily intake of 1 to 2 cups for general wellness. This rich, savory liquid has been a staple in traditional diets for centuries, lauded for its nutritional density and potential health-boosting properties.

Quick Summary

Guidance on daily bone broth intake varies based on individual health goals, including gut health, weight management, and joint support. Optimal serving sizes range from one to several cups, depending on your desired outcome and tolerance. Factors like diet, lifestyle, and potential risks such as high sodium or heavy metals should also be considered.

Key Points

General Wellness: Most experts suggest 1 to 2 cups daily for general health maintenance and hydration.
Targeted Health Goals: Intake can increase based on goals, with 2-4 cups recommended for joint health and up to 3 cups for gut support.
Potential Risks: Excessive consumption may lead to concerns over heavy metal exposure or high sodium intake, especially with lower-quality products.
Source Matters: Opt for bone broth made from organic, grass-fed animals to minimize the risk of contaminants.
Versatile Use: Bone broth can be enjoyed as a simple drink, used as a base for soups and stews, or for cooking grains and sauces.
Individualized Approach: The optimal amount varies by person, so start slow and adjust based on how your body responds.

Understanding Recommended Daily Intake

The optimal daily amount of bone broth varies based on individual health goals. General wellness might require a modest serving, while targeting specific conditions may necessitate a higher intake. Always consult a healthcare professional before significant dietary changes, especially with pre-existing conditions. Bone broth provides valuable nutrients like amino acids (glycine, proline, glutamine) and minerals (calcium, magnesium, phosphorus). Its collagen, which becomes gelatin when cooked, may support joint, skin, and gut health.

Intake Recommendations for Specific Health Goals

General Wellness: 1 to 2 cups (8-16 ounces) daily is a common starting point for hydration and nutrient intake.
Gut Health: Up to 3 cups per day, potentially starting with a morning cup on an empty stomach, may support digestive health. Glutamine in bone broth is noted for its potential role in the intestinal barrier.
Joint Support: 2 to 4 cups daily may help maintain and repair joint cartilage, providing natural glucosamine and chondroitin sulfate.
Weight Management: 2 to 4 cups daily can aid weight management due to its low-calorie, high-protein content, promoting satiety. During fasting protocols, 4 to 6 cups may be used.

Potential Risks and Side Effects

Excessive bone broth consumption may pose risks, including potential heavy metal exposure (like lead) from bones during simmering. Limiting intake and choosing organic, grass-fed bone broth may help mitigate this. Store-bought options can be high in sodium, a concern for those with blood pressure issues; making broth at home allows sodium control. Some individuals might experience digestive upset or bloating, possibly linked to high glutamate levels in large quantities.

Comparison of Bone Broth Intake by Goal


Health Goal	Recommended Daily Intake	Rationale	Potential Considerations
General Wellness	1–2 cups	Provides consistent nutrient delivery, promotes hydration, and supports overall health.	Safe for most, but choose low-sodium options.
Gut Health	2–3 cups	Higher intake of amino acids like glutamine for intestinal support.	Best when consumed consistently, often on an empty stomach.
Joint Support	2–4 cups	Supplies collagen, glucosamine, and chondroitin to help with cartilage repair and pain relief.	Consistency is key for noticing effects on joint pain.
Weight Management	2–4 cups	High protein content increases satiety and reduces overall calorie consumption.	Can be used as a filling snack or meal replacement for calorie restriction.
Intensive Fasting	4–6 cups	Provides amino acids and electrolytes to sustain the body during prolonged fasting periods.	Consult a doctor before starting a prolonged fast, especially if you have chronic conditions.

How to Incorporate Bone Broth into Your Daily Diet

Bone broth is versatile and can be added to your daily routine easily.

Sip it Plain: Enjoy it warm as a savory beverage.
Use in Soups/Stews: Substitute for water or stock.
Cook Grains: Use instead of water for extra flavor and nutrients.
Create Sauces: Reduce for a rich base.
Add to Smoothies: Include chilled bone broth for a protein boost.
Sauté Vegetables: Use a splash to deglaze or sauté.

Conclusion

Daily bone broth intake depends on your health goals. A starting point of 1-2 cups is generally safe, while higher amounts may target gut or joint health. Be mindful of potential issues like high sodium or heavy metals, especially with excessive consumption; choose high-quality, preferably grass-fed or organic sources, or make your own. Consult a healthcare provider to ensure it fits your health needs. Incorporating bone broth thoughtfully can complement a balanced diet. For information on anti-inflammatory properties, consult studies on its nutrient components.

Frequently Asked Questions

Yes, many people drink bone broth every day to support their overall health, joint function, and gut health. Starting with one cup and gradually increasing is a good approach to see how your body responds.

No, 3 cups of bone broth per day is not considered too much, especially for those focusing on gut health or joint support. It provides a steady supply of nutrients, but it's wise to ensure your broth is low in sodium or made at home.

There is no single 'best' time. Many people enjoy sipping it in the morning on an empty stomach for gut health, in the afternoon for an energy boost, or in the evening to promote better sleep due to the amino acid glycine.

Excessive consumption of bone broth could potentially increase your intake of heavy metals like lead, which can leach from bones. It's generally safer to moderate intake and choose high-quality sources, like grass-fed and organic options.

Yes, the type of animal bones used can affect the nutritional profile. Beef bone broth is often higher in collagen, while broth from grass-fed, organic animals is recommended to minimize exposure to toxins and heavy metals.

Bone broth is low in calories but high in protein, which can promote satiety. It can be part of a weight management plan, but should not fully replace whole-food meals long-term as it lacks other essential nutrients.

High-quality bone broth should become gelatinous when refrigerated, which is a sign of high collagen content. Look for brands that use organic, grass-fed bones and avoid those with artificial additives or excessive sodium.