How much broth should I drink in the morning?

October 19, 2025 •

4 min read

According to nutrition experts, starting your day with a cup of warm bone broth can significantly improve nutrient absorption, especially for gut health. The key question for many is exactly how much broth should I drink in the morning to best capture these benefits.

Quick Summary

The ideal amount of broth to drink in the morning depends on individual health goals, ranging from a single cup for general wellness to several cups for targeted gut or joint support. Consistency is more important than quantity, and starting with a modest 8-12 ounces allows the body to adjust.

Key Points

Start Simple: For general wellness, begin with a single 8-12 ounce (one cup) serving of broth in the morning.
Personalize Based on Goals: Increase your intake to 2-4 cups daily for specific health objectives like gut healing, starting with a morning cup on an empty stomach.
Check Broth Potency: High-quality, slow-simmered bone broths are more potent, so a smaller serving may be sufficient compared to thinner, commercial versions.
Electrolyte Boost: Bone broth is a superior hydrator due to its natural electrolyte content, making it an excellent post-workout or morning pick-me-up.
Listen to Your Body: If you are new to drinking broth, start with a small amount and slowly increase it, paying attention to how your body responds.
Consider Your Options: Broth is a versatile morning beverage; it can be sipped plain, added to other foods, or enjoyed as a warm, comforting alternative to coffee.

Finding Your Optimal Morning Broth Intake

Determining the right amount of broth to start your day with is not a one-size-fits-all answer. It largely depends on your specific health objectives, whether you're aiming for general wellness, improved gut health, or enhanced hydration. For most people, a single cup is a great starting point, but other factors may influence this. Your body's response, the broth's quality, and your dietary needs all play a role in finding the perfect morning amount.

Recommended Serving Sizes for Specific Goals

When considering how much broth should I drink in the morning, think about what you want to achieve. The volume can be adjusted based on these needs:

For General Wellness: For simply integrating broth into your routine for its overall nutritional benefits, 8–12 ounces (one standard mug) is a solid recommendation. This amount provides a gentle introduction of nutrients and hydration without being overwhelming.
For Enhanced Gut Health: If your goal is to specifically support your digestive tract, experts often recommend a more targeted approach. Drinking a cup on an empty stomach in the morning maximizes the absorption of healing compounds like gelatin and amino acids. Some protocols suggest 2–4 cups daily, starting with a morning dose.
For Intense Workout Recovery: For athletes or those with an active lifestyle, morning broth can help replenish lost electrolytes and provide protein for muscle synthesis. A larger 16-ounce serving might be more beneficial, particularly after a morning exercise session.

Factors That Influence Your Intake

Beyond your health goals, several other elements can determine the right amount of morning broth for you.

Quality and Potency: Not all broths are created equal. High-quality, slow-simmered bone broths are more concentrated in nutrients like collagen and minerals than quick-simmered or commercial stocks. A highly concentrated broth may require a smaller serving to deliver the same benefits as a larger serving of a less potent version.

Sodium Content: If you are using a store-bought broth, it's crucial to check the sodium content. High sodium levels can be counterproductive to hydration goals and may not be suitable for those with high blood pressure. Making your own broth allows complete control over the salt, but if buying, opt for low-sodium versions and adjust your intake accordingly.

Individual Tolerance: Listen to your body. If you're new to drinking broth, start with a smaller quantity, such as 4–6 ounces, and gradually increase as your system adjusts. Some people find that too much, too soon, can cause digestive upset. Consistency over time is what truly matters for seeing benefits.

How to Incorporate Broth into Your Morning Ritual

There are many ways to make broth a delightful part of your day, even if you find the thought of a warm beverage unappealing first thing in the morning. Here are a few ideas:

Simple Sip: The most straightforward method is to warm a cup of broth and drink it on its own. Add a pinch of sea salt, black pepper, or a squeeze of lemon juice for flavor.
Coffee Replacement: Use broth as a coffee alternative for steady, caffeine-free energy. The amino acids provide a gentle lift without the jitters or crash associated with caffeine.
Breakfast Base: Use your morning broth as the liquid base for savory oatmeal, scrambled eggs, or a breakfast soup. This is a great way to incorporate the nutrients without drinking it directly.

Morning Broth Comparison

To highlight the unique value of a morning cup of broth, here is a comparison with other common morning drinks.


Feature	Broth (Bone)	Coffee	Water	Plain Vegetable Broth
Protein/Amino Acids	High (10-18g/cup)	None	None	Low
Electrolytes	Excellent source (Sodium, Potassium, Magnesium)	None	Minimal (unless mineral water)	Good source
Gut Healing Properties	Rich in gelatin and glutamine	Can be acidic and irritating to some	None	Some anti-inflammatory benefits
Energy Boost	Steady and sustained, no crash	Quick spike, followed by a crash	Gentle, hydration-based boost	Gentle, hydration-based boost
Hydration Quality	Superior due to electrolyte content	Dehydrating for some	Standard hydration	Good, but lacks collagen benefits

Conclusion: Finding Your Personalized Amount

Ultimately, the optimal amount of broth to drink in the morning is a personalized choice. For most, starting with a simple 8-12 ounce serving is an effective and manageable approach for experiencing foundational benefits like improved hydration and gut support. If you have specific health goals, gradually increasing your intake over time may be necessary, but always listen to your body and adjust as needed. By making it a consistent part of your morning routine, you can set a positive and nourishing tone for the rest of your day. Remember that consistency is more impactful than quantity when it comes to long-term health improvements. For those interested in deeper gut healing, it can be beneficial to consume the broth on an empty stomach to maximize its soothing effects, as outlined in articles on targeted nutrient absorption.

Frequently Asked Questions

Yes, many experts recommend drinking bone broth on an empty stomach first thing in the morning. This allows your body to better absorb the nutrients, such as gelatin and amino acids, and can help to soothe and prepare the digestive system for the day.

A high-quality bone broth will often form a thick, gelatinous layer after being chilled, indicating a high concentration of collagen and gelatin extracted from the bones during the long simmering process. A rich, savory flavor is another indicator.

There are many alternatives. You can use broth as a base for savory breakfast dishes like oatmeal or scrambled eggs, or use a bone broth powder mixed into a smoothie or even iced for a refreshing drink. The key is to find a way to consistently consume it.

Unlike coffee, which can provide a quick energy spike followed by a crash, bone broth offers a gentler, more sustained energy boost from its amino acids. It is also less acidic and provides superior hydration due to its electrolyte content.

While there is no strict upper limit, it's possible to consume more sodium than is necessary, especially with commercial broths. The best approach is to listen to your body and adjust your intake based on how you feel. Consistency is more beneficial than overconsumption.

Many people report feeling better within a week or two, particularly regarding improved digestion and energy levels. For more significant changes, such as in joint or skin health, consistent use over several months may be required.

While daily consumption offers the most consistent benefits, incorporating broth into your routine three to four times per week can still produce noticeable positive effects, especially when paired with a healthy diet.