How Often Should You Eat Bone Broth? Your Guide to Optimal Frequency

December 31, 2025 •

4 min read

Many people are adopting bone broth into their routines, with research highlighting its content of protein, minerals, and amino acids. Determining how often you should eat bone broth depends entirely on your specific health goals, be it joint support, better gut health, or general well-being.

Quick Summary

The ideal frequency for consuming bone broth varies based on individual health objectives, such as digestion, weight management, or joint relief. Recommendations range from a single cup a few times a week for general wellness to several cups daily for targeted health support. Listen to your body and start with a moderate amount to find what works best for your lifestyle.

Key Points

Start Moderately: For general wellness, begin with 1 cup a few times a week and adjust based on your body's response and goals.
Increase for Specific Goals: For targeted benefits like gut healing or joint support, an intake of 2-4 cups daily is often recommended.
Mind the Sodium: Commercial bone broths can be high in sodium, so check labels or make your own, especially if you have high blood pressure.
Watch for Sensitivities: Pay attention to side effects like bloating or headaches, which could indicate a histamine or glutamate intolerance.
Prioritize Consistency: Regular consumption, even in smaller amounts, is more beneficial for long-term health than sporadic, high-volume intake.

Finding Your Ideal Bone Broth Frequency

Establishing a consistent bone broth routine can offer numerous health benefits, but there is no one-size-fits-all answer for how often you should eat it. The optimal frequency is highly personal and depends on your health goals, budget, and lifestyle. For some, a daily cup is a comforting ritual, while for others, a weekly bowl of soup is enough to see results. Consistency is often more important than a rigid, high-volume schedule.

Frequency for Specific Health Goals

For General Wellness: If you are simply looking to maintain good health and incorporate more nutrients into your diet, aiming for a few cups per week is a great starting point. This helps support hydration and provides a steady supply of minerals and amino acids without a major commitment.

For Improved Gut Health: Many turn to bone broth to help heal or soothe the intestinal lining, particularly for conditions like leaky gut or IBS. The amino acids glycine and glutamine are believed to play a key role here. For targeted gut support, drinking 2-4 cups per day is often recommended, with some advocates suggesting starting the day with a cup on an empty stomach.

For Joint and Skin Support: Collagen and gelatin, which are abundant in bone broth, are prized for their potential benefits to connective tissues, skin, hair, and nails. To support joint repair and skin elasticity, aiming for 2 or more cups per day is a common recommendation. However, it's important to note that the body breaks down collagen into amino acids, so the effect on collagen synthesis isn't as straightforward as some believe.

For Weight Management: Since bone broth is high in protein and low in calories, it can be an excellent tool for increasing satiety and managing appetite. Sipping on a cup between meals, especially in the afternoon, can help reduce cravings. A daily intake of 1-4 cups can be effective for those trying to lose or maintain weight.

For Muscle and Workout Recovery: The protein and amino acids in bone broth are beneficial for muscle building and repair. Drinking a cup before or after a workout can provide fuel and aid in recovery. Recommendations for this purpose range from 2 to 4 cups daily, especially if you are incorporating it to boost your overall protein intake.

Potential Downsides and Considerations

While generally safe, there are some precautions to consider before consuming bone broth daily.

High Sodium Content: Many commercial bone broths are high in sodium. Be mindful of your intake, especially if you have high blood pressure or kidney issues. Opting for a low-sodium version or making your own is a great way to control this.
Histamine Intolerance: For a small percentage of the population, the long simmering time can result in high histamine levels, causing adverse reactions like headaches, bloating, and skin issues. If you notice these symptoms, try reducing your intake or consuming it less frequently.
Glutamate Sensitivity: The amino acid glutamate is present in bone broth and can cause issues for those with sensitivities, potentially triggering headaches or restlessness.
Heavy Metals: While initial concerns about lead content were raised, more recent research suggests the risk from bone broth is minimal, especially when using high-quality bones.

Comparison of Consumption Frequencies


Frequency	Primary Goal	Recommended Serving	Key Benefit	Considerations
Daily	Targeted therapy (gut, joints, skin)	1-4+ cups	Consistent nutrient delivery	Monitor sodium, watch for sensitivities
Several Times/Week	General maintenance	1 cup, 3-4 times	Provides a nutritional boost	Easy to integrate, less risk of issues
Occasional	Flavor and hydration	As needed in recipes	Adds flavor, some hydration	Minimal health impact beyond diet

Different Ways to Incorporate Bone Broth

Making bone broth a regular habit is easier when you find ways to integrate it into your diet that you enjoy. It doesn't always have to be a hot drink.

Sip it warm: The simplest method is to heat it in a mug and enjoy it on its own, perhaps replacing your morning coffee.
Use it as a soup base: Elevate the nutritional value and flavor of homemade soups and stews by using bone broth as the liquid base.
Add it to recipes: Use it to cook rice, quinoa, or other grains for added nutrients and depth of flavor.
Make sauces: A splash of bone broth can enrich the flavor of gravies and pan sauces.
Create smoothies: For an added protein punch, cooled bone broth powder can be blended into a smoothie.

Conclusion: Personalize Your Approach

Ultimately, there is no single rule for how often you should eat bone broth. Starting with a moderate amount, such as 1 cup several times a week, is a sensible approach for general health. If you have specific health goals, gradually increasing your intake to daily cups is a viable option, but be mindful of your body's response and watch for potential side effects. The key is consistency and finding a rhythm that works for you. Before making significant dietary changes, especially for chronic conditions, it's always wise to consult with a healthcare professional, as nutrient content can vary significantly based on preparation.

For more information on nutrition and diet, visit the National Institutes of Health.

Frequently Asked Questions

Yes, drinking bone broth every day is generally safe for most people. The ideal frequency and serving size depend on your health goals, but daily consumption is common for targeted benefits like gut or joint support.

For general wellness, 1 cup daily is a good starting point. For specific issues like gut health or joint pain, some recommend 2-4 cups daily. The amount can be adjusted based on your personal needs and how your body responds.

There is no single 'best' time. Many prefer it in the morning to kickstart digestion, in the afternoon as a filling snack, or in the evening to promote relaxation and sleep. Choose a time that fits your schedule.

Potential side effects include digestive issues like bloating or headaches, especially for those with histamine or glutamate sensitivities. High sodium content in some commercial products can also be a concern.

Bone broth is rich in collagen, which breaks down into amino acids that support cartilage health. While research on bone broth specifically is ongoing, the amino acids it provides are known building blocks for joint repair.

Homemade bone broth offers more control over ingredients, quality, and sodium content. However, high-quality, pasture-raised and low-sodium store-bought options are convenient and generally safe.

Bone broth is typically simmered for a much longer period (24-48 hours) to extract more nutrients like collagen and minerals from the bones. Stock is cooked for a shorter time and is primarily used for flavor.