How Often Should You Drink Bone Broth for Collagen?

December 17, 2025 •

4 min read

Scientific studies show collagen can improve skin elasticity and hydration. Drinking bone broth for collagen is a natural way to supplement your body's most abundant protein, supporting everything from joint flexibility to youthful-looking skin. The key lies in finding the right frequency for your health goals.

Quick Summary

The ideal bone broth consumption for collagen depends on your health goals and lifestyle. Daily intake is recommended for active recovery or addressing specific joint and skin concerns, while a few times a week can suffice for general wellness. Quality and consistency are paramount for visible benefits.

Key Points

Consistency is most important: Regular, consistent intake, whether daily or a few times a week, is more effective than sporadic high doses for building up your body's collagen stores.
Start daily for specific goals: Aim for 1-3 cups daily to support enhanced joint health, skin elasticity, or gut repair, especially when starting out.
Reduce frequency for maintenance: For general wellness, consuming bone broth 3-5 times a week can be sufficient to maintain benefits.
Listen to your body: Adjust your frequency based on how you feel. Some find a morning cup ideal, while others prefer it as a midday or evening snack.
Combine with a balanced diet: Maximize results by incorporating bone broth into a whole-foods diet rich in vitamins and minerals that support collagen synthesis.

The Collagen Content of Bone Broth

Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues for an extended period. This slow process extracts a variety of nutrients, including a healthy dose of collagen protein. The specific type and amount of collagen can vary based on the animal bones used. Beef bones, for instance, are rich in Type I and III collagen, which are beneficial for skin and bones, while chicken bones provide Type II collagen, essential for cartilage and joint support.

Factors Influencing Your Collagen Intake

While a single cup of high-quality bone broth can contain between 6 and 12 grams of collagen, this isn't a standardized amount across all products. Key factors that influence the collagen you'll receive include:

Bone Type: A broth made from beef knuckles will yield a different collagen profile than one from chicken feet.
Simmer Time: A longer, slower simmer generally extracts more nutrients.
Added Ingredients: Ingredients like apple cider vinegar can help pull minerals from the bones.

Consistency is Key

The most important factor for seeing results from bone broth is not a specific dosage but consistency. Think of it less as a quick fix and more as a sustained nutritional habit. The body uses the amino acids from digested collagen to build and repair its own tissues over time. Sporadic use is unlikely to produce the same results as regular intake over several weeks or months.

How Often to Drink Bone Broth for Your Health Goals

The frequency of your bone broth intake can be adjusted based on the specific health benefits you are targeting. A one-size-fits-all approach doesn't work for everyone, as individual needs for joint repair, skin health, or gut healing will differ. Start with a foundational amount and adjust based on your body's response.

For General Wellness

For most people looking to add a nutritional boost to their routine, a daily serving is a great starting point. A simple 5-7 ounce cup each day can offer a wide range of benefits, from enhanced hydration to a steady supply of amino acids. If daily consumption is not feasible, aiming for at least three times a week can still provide noticeable benefits over time.

For Enhanced Joint Support and Injury Recovery

Those with joint pain, recovering from an injury, or engaging in strenuous physical activity may benefit from a more targeted approach. Two to four cups per day can help provide the body with the building blocks it needs to repair and maintain cartilage. This is especially relevant for athletes or individuals with conditions like osteoarthritis, where cartilage is deteriorating. Consuming bone broth post-workout can also aid in muscle repair and recovery.

For Improved Skin, Hair, and Nails

To target skin elasticity, hydration, and strength in hair and nails, a higher intake is often recommended. Aiming for two or more cups of bone broth per day can provide the consistent supply of collagen needed to support these visible aspects of health. It's the daily replenishment of collagen that helps to combat age-related decline and maintain a more youthful appearance.

For Gut Health

Bone broth is well-regarded for its gut-healing properties, thanks to its gelatin and amino acid content. The amino acids help to soothe and strengthen the intestinal lining, which is beneficial for issues like 'leaky gut'. If gut health is your primary focus, drinking one to three cups per day, especially on an empty stomach in the morning, is often recommended.

Bone Broth vs. Collagen Supplements: Which is Right for You?

While both bone broth and collagen supplements provide collagen, they offer different nutritional profiles and benefits. The choice often comes down to your personal health goals, convenience, and dietary preferences.


Feature	Bone Broth	Collagen Supplements
Source	Simmered animal bones (whole food).	Processed animal hides, cartilage, or fish (powder/pill).
Nutrient Profile	Broader range of nutrients (amino acids, minerals, vitamins).	Concentrated dose of collagen peptides.
Absorption	Bioavailable as a whole food with supporting nutrients.	Highly digestible (hydrolyzed peptides).
Side Effects	Generally safe; potential high sodium in store-bought versions.	Minimal side effects; unregulated products can contain heavy metals.
Taste/Convenience	Warming, savory drink or cooking base. More preparation required if homemade.	Odorless, tasteless powder easy to add to drinks or food.
Cost	Varies widely, from affordable homemade to premium pre-packaged.	Varies by source, type, and brand.

The Takeaway

For those seeking a holistic approach with a wide range of nutrients, bone broth is the superior choice. Its whole-food nature provides not just collagen, but also complementary minerals that enhance its benefits. If your primary concern is convenience or achieving a high, targeted dose of collagen, a quality supplement might be a better fit. For many, combining both for maximum benefits is the ultimate solution.

How to Build Your Bone Broth Habit

Incorporating bone broth into your daily or weekly routine can be simple. Here are some tips to get started:

Morning Boost: Swap your morning coffee for a warm mug of bone broth to start the day nourished.
Afternoon Snack: Sip a cup in the afternoon to combat the midday energy slump and curb cravings.
Cooking Base: Use it as a nutrient-rich base for soups, stews, sauces, and gravies.
Post-Workout Shake: Add bone broth powder to a post-workout smoothie for muscle recovery.

Conclusion: Finding the Right Frequency for You

Determining how often you should drink bone broth for collagen depends entirely on your individual wellness goals. For general maintenance, a few cups per week will serve you well. However, for targeted support of skin health, joints, or gut issues, a more consistent daily intake of one to three cups is recommended. The quality of your bone broth and the consistency of your routine are far more important than the exact amount. For further reading, Healthline offers a comprehensive guide on collagen benefits and usage. Listen to your body, stay consistent, and you will begin to notice the lasting benefits of this ancient, healing food.

Frequently Asked Questions

Yes, drinking bone broth every day is generally safe and recommended for anyone looking to maximize its collagen-boosting benefits for skin, hair, and joint health. Consistency is key for seeing results over time.

While the exact collagen content varies, most recommendations suggest 1 to 3 cups of high-quality bone broth per day for optimal results, especially when addressing specific health concerns.

There is no single best time; it depends on your goals. Many find starting the day with a warm cup on an empty stomach effective for gut health, while others prefer it in the afternoon or evening for relaxation.

Bone broth is a whole-food source providing not just collagen, but a broader spectrum of nutrients. While supplements offer a concentrated, hydrolyzed form, bone broth provides a more holistic nutritional profile. The best choice depends on individual goals and preferences.

The collagen in bone broth can support skin elasticity and hydration, potentially reducing the appearance of wrinkles over time. Regular intake helps replenish the body's natural collagen, which declines with age.

Results vary by individual, but with consistent daily or near-daily intake, many people start noticing improvements in skin, hair, and joint comfort within 4 to 12 weeks.

For Type I and III collagen (skin, bones), beef bone broth is recommended. For Type II collagen (joints, cartilage), chicken bone broth is more suitable. Using a mix of different bones, like in a high-quality pre-packaged broth, provides a broader spectrum of collagen types.