How much powdered bone broth should I drink daily? Your guide to optimal intake

October 6, 2025 •

5 min read

Studies have shown that amino acids found in bone broth can have an anti-inflammatory effect on the body. With its convenience and high protein content, many people wonder: 'How much powdered bone broth should I drink daily?' The ideal amount varies significantly based on your individual health objectives, dietary habits, and the product's quality.

Quick Summary

Find the right daily dose of powdered bone broth tailored to your health goals, including gut healing, joint support, and general wellness. Learn about dosage variations, incorporation tips, and how to choose a high-quality product.

Key Points

Start Slow: Begin with one serving (typically one to two scoops) of powdered bone broth daily and adjust based on your body's response and goals.
Dosage Varies by Goal: Aim for at least one serving for gut health, one to two for joint support, and one to three for muscle and weight management.
Prioritize Quality: Choose products made from grass-fed or pasture-raised bones with at least 8-10g of protein per cup for maximum benefit and to minimize potential risks.
Check Sodium: Be mindful of sodium levels, especially in pre-made options, particularly if you have heart conditions or are on a low-sodium diet.
Timing Matters: Consuming powdered bone broth in the morning can boost gut health, while a cup in the evening might help with sleep due to its glycine content.
Versatile Use: Powdered bone broth can be mixed into hot water, smoothies, coffee, soups, and used for cooking grains for an easy nutritional boost.

What Influences Your Daily Powdered Bone Broth Intake?

Determining the right amount of powdered bone broth is not a one-size-fits-all answer. Your ideal daily intake depends on several key factors, from your specific health goals to the concentration of the product you choose. For many, one to two scoops, which typically equates to about one cup of prepared broth, is a standard starting point for general wellness. However, this can change based on your desired outcomes.

Your Specific Health Goals

For Gut Health: Bone broth is praised for its gut-healing properties, thanks to amino acids like glutamine, glycine, and proline, as well as gelatin, which helps soothe and repair the gut lining. To actively support gut healing and reduce inflammation, some experts recommend starting with at least one serving of powdered bone broth daily, often taken on an empty stomach in the morning for maximum effect. Some regimens might even suggest two to three cups per day for more intensive support.
For Joint Pain and Support: The collagen, glucosamine, and chondroitin in bone broth are beneficial for maintaining and repairing joint cartilage. For joint health, a typical recommendation is one to two servings daily, potentially increasing to two to four cups per day during flare-ups. Consistent intake is crucial for long-term benefits.
For Weight Loss and Muscle Maintenance: The high protein content of bone broth can help promote feelings of fullness and aid muscle repair, making it an excellent dietary supplement for those looking to manage their weight or build muscle. For these goals, a daily intake of one to three servings is often recommended alongside a balanced diet rich in other protein sources.
For Skin, Hair, and Nail Health: To support your body's natural collagen production and improve skin elasticity, hair, and nails, a daily intake of one to two servings is suggested. The collagen and other amino acids provide the building blocks your body needs to maintain a healthy appearance from within.

Product Quality and Potency

Not all powdered bone broth products are created equal. The quality and nutrient concentration can vary significantly between brands. High-quality powders, often made from pasture-raised or grass-fed animals, offer a more potent dose of nutrients per scoop. Cheaper alternatives may be lower in protein and lack the full spectrum of amino acids. Always check the nutrition label for the protein content per serving; many experts recommend at least 8-10 grams per cup for optimal benefits.

Your Body's Tolerance

When starting any new supplement, it's wise to begin with a smaller dosage and monitor your body's response. Some individuals might experience minor digestive discomfort if they introduce it too quickly or consume large amounts. Gradually increasing your intake allows your digestive system to adjust and helps you identify the perfect amount for your body.

How to Incorporate Powdered Bone Broth into Your Diet

The versatility of powdered bone broth makes it easy to add to your daily routine. Here are some simple ideas:

Morning Kickstart: Mix a scoop into your morning coffee or hot water for a savory, nutrient-dense beverage that can help boost energy and support gut health.
Mid-Day Smoothie Boost: For a quick and easy nutritional upgrade, blend unflavored powdered bone broth into your favorite smoothie.
Soup and Stew Base: Replace regular stock with bone broth powder to create a more flavorful and nutrient-rich base for soups, stews, and sauces.
Cooking Grains: Use bone broth instead of water when cooking rice, quinoa, or other grains to infuse them with extra flavor and protein.
Savory Snack: Simply mix with hot water for a warm, comforting, and filling snack that can help curb cravings.

Powdered vs. Liquid Bone Broth: A Comparison


Feature	Powdered Bone Broth	Liquid Bone Broth
Convenience	Highly convenient; easy to store, transport, and mix in seconds.	Less convenient; requires refrigeration and has a shorter shelf life.
Nutrient Profile	Can be just as nutrient-dense as liquid if high-quality. Some brands may lack the complete nutrient profile of homemade or high-quality liquid broths.	Potentially richer flavor and broader nutrient profile, especially homemade varieties simmered for longer periods.
Storage	Shelf-stable and takes up minimal pantry space.	Requires significant refrigerator or freezer space.
Cost	Typically more expensive per serving than making it at home, but comparable or cheaper than premium pre-made liquid broths.	Varies widely based on brand and quality. Making it yourself is the most cost-effective option.
Flavor	Often has a more neutral or concentrated flavor, though flavored varieties are available.	Can offer a richer, more complex flavor profile depending on the preparation method.

Potential Side Effects and Considerations

While generally safe for most people, there are a few potential downsides to be aware of when consuming bone broth:

High Sodium Content: Many commercial bone broths are high in sodium, which can be a concern for those on low-sodium diets or with heart-related conditions. Reading labels or making your own unsalted broth is recommended.
Heavy Metals: Although research is mixed and findings are not conclusive, some studies have raised concerns about the potential for trace amounts of heavy metals like lead to be present in bone broth, especially if sourced from contaminated bones. Choosing high-quality products from reputable sources can minimize this risk.
Digestive Issues: Some people may experience mild digestive discomfort, such as bloating, especially when first introducing the supplement or taking it in large quantities. Starting with a low dose and gradually increasing is the best approach.
Incomplete Protein: While rich in specific amino acids, bone broth is not a complete protein source and should not be used as a sole protein replacement. It should supplement a diet rich in a variety of protein sources.

Conclusion: Finding Your Optimal Daily Dose

There's no single perfect answer for how much powdered bone broth to drink daily, as it depends on your unique body and health objectives. For general wellness, one serving a day is a great starting point, but you can increase this amount based on your specific goals for gut health, joint support, or muscle recovery. Regardless of the amount, prioritizing a high-quality, reputable product is essential to ensure you're getting the most potent and beneficial nutrients. By listening to your body and consistently incorporating this supplement into your routine, you can maximize the benefits of powdered bone broth as a part of a healthy diet.

For more information on bone broth benefits, you can consult reputable health resources like the Cleveland Clinic: Bone Broth: Benefits, How To Make and Nutrition.

Frequently Asked Questions

Yes, high-quality powdered bone broth can be just as good as liquid broth. The main difference lies in convenience and shelf life, as a quality powder is simply dehydrated liquid broth that preserves the key nutrients like collagen and amino acids.

Drinking bone broth daily can support gut health by reducing inflammation, aid joint pain with its collagen content, assist with weight management due to its protein, and promote healthier skin, hair, and nails.

While generally safe, excessive consumption can lead to too much sodium intake or potential digestive discomfort like bloating, especially when first starting. Listening to your body and starting with a smaller dose is recommended.

Look for products that list grass-fed beef or pasture-raised chicken as a primary ingredient, have a high protein content (8-10g per cup), and contain minimal additives or 'natural flavors.'.

Powdered bone broth contains a good amount of protein, typically around 20 grams per scoop, and can be used as a supplement to help with muscle repair and satiety. However, it is not a complete protein source and should complement other protein sources in your diet.

The best time depends on your goal. Drinking it in the morning can help support gut health and provide an energy boost. Consuming it at night may help promote better sleep due to the amino acid glycine.

Many people notice some benefits, like improved digestion or more energy, within the first 7 to 14 days of consistent use. Improvements in skin, hair, and nails may take longer, often appearing after 6 to 8 weeks.