How Often Should I Drink Bone Broth on a Carnivore Diet?

December 3, 2025 •

5 min read

According to nutrition researcher Weston A. Price, bone broth was a staple in virtually every ancient culture. Today, it has made a resurgence, particularly within the carnivore community, where knowing how often should I drink bone broth on a carnivore diet is crucial for supporting health and adaptation.

Quick Summary

Bone broth frequency on a carnivore diet varies based on personal health goals, such as electrolyte balance during the adaptation phase, gut healing, or general joint and skin health. Proper intake can aid hydration and provide essential amino acids missing from standard muscle meat. Preparation methods and sourcing are also key considerations.

Key Points

Electrolyte Balance: Bone broth is crucial during the carnivore adaptation phase to replenish lost electrolytes and prevent "keto flu" symptoms.
Daily Intake Varies: The amount you should drink ranges from 1-2 cups for maintenance up to 2-4 cups for specific goals like gut healing or electrolyte replenishment.
Gut and Joint Support: The gelatin and amino acids in bone broth, such as glycine and glutamine, promote gut lining health and support joint mobility.
Consider Risks: Be mindful of potential heavy metal contamination and high sodium content, especially in store-bought versions. Sourcing high-quality bones is key.
Homemade is Best: Making your own bone broth allows complete control over ingredients, quality, and sodium levels, ensuring it is 100% carnivore-compliant.
Listen to Your Body: The best frequency is what works for you. Pay attention to how your body responds and adjust your intake accordingly.
Versatile Use: Bone broth can be sipped as a warm beverage, used to break a fast, or incorporated into cooking.

The Carnivore Diet and Bone Broth: An Essential Partnership

For those following a carnivore diet, which restricts food intake to only animal products, bone broth serves as a vital tool for nutritional support. While the diet eliminates plant-based foods, it can sometimes lack certain minerals and specific amino acids found abundantly in connective tissues. Bone broth, made by simmering animal bones and joints, is a nutrient-dense liquid that fills these potential gaps. The extended cooking process extracts collagen, gelatin, glycine, and a range of minerals, all of which provide unique benefits for carnivore dieters.

The Critical Role of Electrolytes and Adaptation

One of the most common challenges for newcomers to the carnivore diet is the "keto flu," a temporary phase of fatigue, headaches, and muscle cramps caused by the body's rapid shift away from carbohydrates. The body flushes out water and electrolytes during this process. Bone broth is a natural source of key electrolytes, including sodium, potassium, and magnesium, which can help mitigate these symptoms and support proper hydration. During this initial adaptation phase, a consistent daily intake can make a significant difference.

Supporting Gut Health and Healing

Many people turn to the carnivore diet for its potential gut-healing properties. The gelatin and amino acids, such as glutamine and glycine, in bone broth are known to support the integrity of the gut lining. For those with digestive issues like leaky gut, bloating, or inflammation, incorporating bone broth regularly can be a soothing and restorative practice.

Filling Nutritional Gaps

While muscle meat is a great protein source, it contains excitatory amino acids like methionine. The high glycine content in bone broth helps balance these amino acids, promoting a healthier amino acid profile. Furthermore, bone broth contains glycosaminoglycans, which are crucial for joint health and skin elasticity, areas where a strict muscle-meat-only diet might fall short.

Finding Your Ideal Bone Broth Frequency

Determining the right frequency for drinking bone broth depends on your individual health goals. Consistency is more important than a specific, rigid schedule.

For General Wellness and Maintenance: One to two cups per day is a standard recommendation to enjoy the general benefits of hydration, joint support, and a steady supply of minerals. This can be incorporated as a snack or alongside meals.
For Electrolyte Support During Transition: During the first few weeks of the carnivore diet, when adapting to the absence of carbs, consider increasing your intake to two to four cups daily. This helps replenish electrolytes and alleviate "keto flu" symptoms.
For Targeted Gut Healing: If your primary goal is to address gut health issues, aim for a higher intake of at least two to three cups per day. Some suggest drinking the first cup on an empty stomach to maximize the soothing benefits for the gut lining.
For Joint and Skin Health: To specifically target connective tissue health, two to four cups per day is often recommended. In cases of significant joint inflammation, some protocols suggest higher, temporary amounts for a short period.

Potential Risks and Considerations

While bone broth is highly beneficial, there are potential risks and considerations to keep in mind, particularly regarding quality and sourcing.

Heavy Metal Contamination: There have been concerns about lead leaching from bones during the long simmering process. To minimize this risk, source high-quality bones from grass-fed, pasture-raised animals and avoid excessive consumption.
Sodium Content: Commercial bone broths can be very high in sodium. If you have high blood pressure or other sodium-sensitive conditions, it is best to make your own broth to control the salt content.
Histamine Intolerance: Some individuals with histamine intolerance may experience adverse reactions like headaches or digestive issues from aged foods, including bone broth.
Digestive Upset: For some, the high gelatin content in large quantities can cause bloating, gas, or diarrhea. Start with a smaller amount and gradually increase to see how your body responds.

Homemade vs. Store-Bought Bone Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Ingredients	Control over every ingredient; allows for strict carnivore-only adherence.	Often contains non-carnivore ingredients like vegetables, spices, or sugars.
Cost	More cost-effective, especially when using discarded bones.	Significantly more expensive for high-quality, pure versions.
Nutrient Density	Can be highly concentrated with gelatin and minerals by simmering for longer periods.	Quality varies widely; some shelf-stable options may use thickeners instead of natural gelatin.
Additives	Completely free of artificial preservatives and thickeners.	Shelf-stable cartons often contain preservatives for longevity.
Sodium Control	Full control over the amount of salt added.	Often high in sodium, requiring careful label reading.

For the purest carnivore-compliant bone broth, making it yourself is the best option. For those who prefer convenience, carefully vet store-bought brands for undesirable additives and excessive sodium.

How to Prepare and Consume Bone Broth

For a simple, carnivore-friendly recipe, you can slow-cook bones (marrow, knuckle, or joint bones are best) with just water and salt for 12-48 hours. Roasting the bones first can enhance the flavor. Once strained, the broth can be consumed in several ways:

As a Warm Beverage: Sip a mug of warm broth as a comforting drink between meals or at night.
During a Fast: Use bone broth to sustain electrolyte levels during intermittent fasting.
To Break a Fast: A warm, soothing mug of broth is an excellent, gentle way to break a fast.
As a Cooking Liquid: Use it to braise meats, create sauces, or cook other animal products, adding flavor and nutrients.

Conclusion: Listen to Your Body's Needs

The optimal frequency for drinking bone broth on a carnivore diet is not a one-size-fits-all answer but a tailored approach based on individual needs and goals. For new dieters, regular intake can be a lifeline for electrolyte balance, while long-term followers can use it for gut, joint, and skin support. Starting with one to two cups daily and adjusting based on your body's response is a sound strategy. Prioritizing high-quality, preferably homemade, broth is essential to maximize benefits and minimize risks. Bone broth offers a simple yet powerful way to enhance your carnivore experience, ensuring you stay nourished and hydrated throughout your journey. To learn more about proper preparation, see resources on slow-cooking bone broth.

Frequently Asked Questions

No, it's not a strict requirement, but it is highly recommended. It provides essential nutrients like collagen, gelatin, and electrolytes that are not abundant in muscle meat alone, which can help with adaptation and long-term health on the diet.

Yes, it can. The symptoms of the carnivore or "keto flu" are often related to electrolyte imbalances. Bone broth is rich in electrolytes like sodium, potassium, and magnesium, which can help replenish these minerals and alleviate symptoms.

Some store-bought bone broths are acceptable, but you must read the labels carefully. Many brands add non-carnivore ingredients like vegetables, herbs, and spices, or contain high levels of sodium. Homemade is generally the purest option.

To make a carnivore-compliant bone broth, simply simmer high-quality animal bones (like beef or chicken) in water for 12-48 hours. Adding a pinch of salt is usually the only other ingredient needed. Avoid adding any vegetables or plant-based items.

There is no single best time. Some people prefer it in the morning on an empty stomach for gut health, others as a snack between meals to stay full, and some enjoy a warm mug in the evening to relax.

Excessive consumption can potentially lead to digestive issues like bloating or gas for some people. Concerns also exist about heavy metal contamination (like lead) with very high intake, though sourcing high-quality bones minimizes this risk.

Bone broth is low in calories and carbohydrates, so it is unlikely to break a fast or disrupt ketosis for most individuals. It is often used to sustain electrolytes during intermittent fasting.