Is Bone Broth Good for Your Organs? A Deep Dive into the Benefits

November 25, 2025 •

5 min read

Traditionally used for its restorative properties, bone broth is now a popular health trend, but its direct impact on internal organs is complex. Research suggests the nutrients extracted during simmering may offer benefits, though not without important considerations, as we explore whether bone broth is good for your organs.

Quick Summary

This article examines the science behind bone broth's effects on the body's internal systems, particularly the gut, liver, and kidneys, detailing the roles of collagen and amino acids like glycine and glutamine.

Key Points

Supports Gut Health: The gelatin and amino acids in bone broth, such as glutamine and glycine, can help repair and strengthen the gut lining, reducing inflammation and supporting digestion.
Aids Liver Detoxification: Bone broth contains glycine, which assists the liver's natural detoxification processes by boosting glutathione production, a key antioxidant.
Benefits Joint and Bone Structure: Rich in collagen and gelatin, bone broth provides amino acids that are beneficial for maintaining joint cartilage, ligaments, and overall bone strength.
Improves Hydration and Immunity: Bone broth is a hydrating beverage containing electrolytes like potassium, sodium, and magnesium, which support vital bodily functions and contribute to immune health.
Requires Caution for Kidney Patients: Due to its protein, sodium, and potassium content, individuals with kidney disease should consult a doctor before consuming bone broth regularly.
Source Matters for Safety: The risk of heavy metal contamination, particularly lead, is a concern. Sourcing organic, grass-fed bones is recommended to mitigate this risk.

Unpacking the Nutritional Profile of Bone Broth

Bone broth is made by simmering animal bones and connective tissue for an extended period, which extracts a variety of nutrients. The specific nutritional content can vary based on the bones and cooking duration, but a high-quality broth is known to contain collagen, gelatin, and a range of amino acids, minerals, and electrolytes. This rich composition is the basis for many of the health claims associated with it. Unlike basic stock, which is cooked for a shorter time, bone broth's long simmer allows more of these compounds to enter the liquid, resulting in a thicker, more gelatinous product when chilled.

The Gut: A Primary Target for Bone Broth Benefits

The link between bone broth and gut health is one of the most well-supported claims. The gut's lining is critical for nutrient absorption and overall immune function, and a compromised lining can lead to inflammation and conditions like leaky gut syndrome.

Collagen and Gelatin: During the long cooking process, the collagen from bones and connective tissue breaks down into gelatin. Gelatin helps repair and strengthen the mucosal lining of the digestive tract. It can aid in sealing the small gaps that form in the gut lining, which can be caused by inflammatory foods or chronic stress.
Amino Acids: Bone broth is rich in amino acids like glycine and glutamine. Glutamine is a vital energy source for the cells lining the gut and helps maintain its integrity. Glycine has anti-inflammatory properties and helps protect against ulcers.
Digestibility: Because it is essentially a pre-digested food, bone broth is easily assimilated by the body, providing essential nutrients without putting a strain on the digestive system.

The Liver: Support for Natural Detoxification

The liver is the body's primary detoxification organ, and proponents suggest bone broth can support its function, primarily through its amino acid content.

Glycine Production: Bone broth is a source of glycine, an amino acid that plays a key role in the liver's detoxification pathways. Glycine is needed to produce glutathione, a powerful antioxidant that helps the liver neutralize toxins and heavy metals.
Antioxidant Support: By providing the raw materials for glutathione, bone broth helps reduce oxidative stress on the liver.
Controlling Inflammation: The anti-inflammatory properties of glycine and arginine in bone broth also contribute to overall liver health by combating chronic inflammation.

The Kidneys: A Point of Caution

While Traditional Chinese Medicine suggests bone broth nourishes the kidneys due to their connection with bone health, modern Western medicine has a different perspective, especially for individuals with pre-existing kidney conditions.

Protein Overload: High-protein diets can stress the kidneys, particularly for those with chronic kidney disease. Bone broth is protein-rich, and its consumption should be monitored under medical guidance for this group.
Mineral Content: The sodium and potassium content in bone broth, while beneficial for healthy individuals, can be problematic for those with compromised kidney function. It's crucial for these individuals to control their intake of these electrolytes. Always consult a healthcare provider before adding it to your diet if you have kidney issues.

Potential Risks and Considerations

While many benefits are touted, it's crucial to consider potential risks and the source of your broth.

Lead Contamination: A significant concern for some is the possibility of lead leaching from animal bones into the broth during the long simmering process. However, some subsequent research has downplayed this concern, emphasizing that sourcing from reputable organic, grass-fed farms is key.
Heavy Metals: In addition to lead, other heavy metals can accumulate in bones and potentially leach into the broth. This risk is also mitigated by choosing high-quality, reputable sources. For ongoing health maintenance, drinking 1-2 cups per day from a trusted source is often suggested.
Individual Sensitivities: Some individuals may experience digestive issues, headaches, or other reactions due to high glutamate content or histamine intolerance. These reactions are relatively rare but should be noted.

Comparison: Homemade vs. Store-Bought Bone Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control over Ingredients	Full control over sourcing bones (organic, grass-fed), adding vegetables, herbs, and regulating sodium.	Varies by brand. Some use high-quality ingredients, others use lower-quality options and fillers.
Nutrient Density	High, assuming long simmering time (24+ hours). The gel-like consistency when refrigerated is a sign of high collagen.	Can be less nutrient-dense if simmered for a short time. Check for a gel-like consistency or protein content to assess quality.
Cost	More cost-effective per ounce, especially when using leftover bones.	Often more expensive due to processing, packaging, and marketing.
Customization	Easy to tailor to dietary needs or flavor preferences.	Limited to the flavors and formulations offered by the brand.
Convenience	Time-consuming to prepare.	Highly convenient; simply heat and serve.

Conclusion

While not a 'magic bullet,' bone broth can be a valuable addition to a healthy diet for supporting certain organ functions. Its rich content of collagen, gelatin, and specific amino acids like glycine and glutamine offers potential benefits for gut integrity, immune response, and liver detoxification. However, the nutrient profile is not a cure-all, and those with certain health conditions, particularly kidney issues, should proceed with caution and consult a medical professional. Sourcing high-quality, grass-fed animal bones for homemade broth or a reputable store-bought brand is crucial to maximize benefits and minimize risks. Ultimately, the question "is bone broth good for your organs?" depends on your individual health needs and the quality of the broth itself, but its historical use and nutrient composition point to a positive role for many.

For more detailed information on bone broth's health implications, you can read the comprehensive guide from Healthline.(https://www.healthline.com/nutrition/bone-broth-101)

How to Make High-Quality Bone Broth at Home

Gather your ingredients: Start with 4 lbs of bones (beef, chicken, turkey, etc.), 2 carrots, 2 celery stalks, 1 onion, 1 bunch of parsley, 1 tbsp salt, and 2 tbsp apple cider vinegar.
Roast the bones: For deeper flavor, roast the bones in the oven for about 30 minutes before adding them to the pot.
Combine and simmer: Place all ingredients in a large stockpot or slow cooker, cover with water, and bring to a simmer. For maximum nutrient extraction, simmer for 12 to 24+ hours.
Strain and store: Once cooked, strain the broth to remove solids. Let it cool, and store in the refrigerator or freezer.

Frequently Asked Questions

Bone broth does contain minerals like calcium, magnesium, and phosphorus, but the amount that leaches into the broth can be small and varies significantly depending on the preparation method and bones used. It is a complementary source, not a primary one.

For most healthy individuals, bone broth is safe. However, in sensitive individuals, high glutamate content can cause issues like headaches, and those with pre-existing kidney disease must be cautious due to protein and mineral levels.

For maximum nutrient extraction, especially collagen and gelatin, it is recommended to simmer bones for at least 12 to 24 hours. This longer cooking time is what differentiates true bone broth from standard stock.

Yes, different bones offer different nutrients. Beef bones, for instance, are richer in Type I and III collagen, beneficial for skin and gut health, while chicken bones provide more Type II collagen, which supports joints.

Homemade broth, when simmered for an extended period, generally offers more control over ingredient quality and nutrient concentration. Many store-bought brands may have shorter cooking times and lower protein content unless specifically labeled high-protein.

Bone broth contains amino acids like glycine and arginine with known anti-inflammatory properties. Animal studies have also shown benefits for gut inflammation, but more human-specific research on its direct effects on other organs is needed.

Yes, many of the nutrients found in bone broth can be obtained from other dietary sources. For instance, protein comes from meat and fish, while minerals are abundant in fruits, vegetables, and nuts. However, bone broth offers these components in a concentrated, easily digestible form.