Is bone broth ok to drink every day?: Understanding the Benefits and Risks of Daily Consumption

October 17, 2025 •

4 min read

While anecdotal evidence and marketing claims for bone broth abound, experts emphasize that research on its specific benefits is still emerging. This has many people wondering, is bone broth ok to drink every day?

Quick Summary

Drinking bone broth daily is generally considered safe for most people when consumed in moderation. It can be a hydrating, protein-rich addition to your diet but comes with considerations like sodium content and individual sensitivities. Quality sourcing and preparation methods can help mitigate potential risks.

Key Points

Daily Consumption is Generally Safe: For most healthy adults, drinking a moderate amount (1-2 cups) of bone broth every day is not harmful and can be beneficial.
Mind the Sodium Content: Many commercial bone broths are high in sodium, which can pose a risk for those with high blood pressure or kidney issues. Homemade or low-sodium options are best.
Provides Hydration and Protein: Bone broth is a good source of hydration and contains protein and amino acids that support satiety, muscle, and gut health.
Sourcing Matters for Quality: Choose high-quality bones from healthy animals to minimize any concerns about heavy metals, though research suggests this risk is minimal with standard consumption.
Nutrient Content Varies: The amount of collagen, minerals, and other compounds can differ significantly based on preparation, making bone broth a less reliable source than supplements.

What's in Your Cup? The Nutritional Profile of Bone Broth

Bone broth is a savory liquid made by simmering animal bones, connective tissues, and often vegetables and herbs over a long period. This process extracts a variety of compounds from the bones, although the nutritional content can vary significantly based on the ingredients, cooking time, and preparation method.

Key components typically found in bone broth include:

Collagen and Gelatin: The simmering process breaks down collagen from bones and connective tissues into gelatin. While the body breaks this down into amino acids, some studies suggest collagen supplementation can support skin and joint health.
Amino Acids: The broth is rich in amino acids, especially glycine, glutamine, and proline. Glycine may help improve sleep quality, while glutamine is noted for its role in gut health.
Minerals: It contains minerals like calcium, magnesium, phosphorus, and potassium, which are important for bone health and hydration.
Hydration and Electrolytes: Made mostly of water, bone broth is naturally rich in electrolytes, making it a good way to stay hydrated.

Potential Benefits of Daily Bone Broth Consumption

Many proponents of daily bone broth consumption point to a range of potential health benefits, from gut support to improved sleep. While some claims require more scientific backing, certain advantages are linked to its nutritional components.

Supporting Gut and Digestive Health

Bone broth's high gelatin and glutamine content are often cited for their potential gut-healing properties. Gelatin can bind with water in the digestive tract, and glutamine may support the intestinal barrier function. This makes it a soothing, easily digestible beverage, especially for those with sensitive stomachs.

Promoting Joint and Bone Health

The collagen, glucosamine, and chondroitin in bone broth are the same compounds often sold as dietary supplements for joint health. Consuming these compounds may support cartilage integrity and help reduce joint pain. However, the amount and reliability can vary greatly, making a separate supplement potentially more effective.

Boosting Skin, Hair, and Nail Health

Collagen is crucial for skin elasticity and hydration, leading to its popularity in the beauty industry. While research on bone broth's direct impact on skin is limited, it provides the amino acid building blocks for the body to synthesize its own collagen.

Aiding Weight Management

As a low-calorie, high-protein beverage, bone broth can be a great tool for weight management. The protein helps increase feelings of fullness and reduce appetite, potentially lowering overall calorie intake.

Potential Risks and Considerations for Daily Intake

Despite its benefits, consuming bone broth every day is not without potential downsides. Knowing these risks helps you make an informed decision.

Sodium Levels

Many store-bought bone broths are notoriously high in sodium, with some containing up to 500mg per cup. High sodium intake can be a concern for individuals with high blood pressure, heart disease, or kidney issues. Choosing a low-sodium version or making your own is the best way to manage sodium intake.

Heavy Metal Concerns

The possibility of lead and other heavy metals leaching from bones into the broth during simmering has been a point of concern. However, multiple studies have indicated that the lead content in bone broth is extremely low and not a significant health risk when consumed in moderation. Still, sourcing high-quality bones from healthy animals remains a prudent step.

Histamine and Glutamate Sensitivity

Due to the long cooking process, bone broth can have a high concentration of histamines and glutamates. For individuals sensitive to these compounds, daily consumption might trigger adverse effects, including headaches, digestive issues, or skin rashes. These reactions are not common but are worth noting if you experience symptoms.

Homemade vs. Store-Bought Bone Broth

Choosing between homemade and store-bought can be a major factor in controlling the quality and nutritional content of your daily broth. Here's a comparison to help you decide.


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control over Ingredients	Complete control over bones, vegetables, seasonings, and sodium content.	Dependent on the brand's recipe; ingredients can be inconsistent.
Nutritional Consistency	Varies widely based on cooking time, bones used, and method. Can be an unreliable source of consistent nutrient amounts.	Offers more predictable nutrient profiles, but some can be mislabeled or contain fillers.
Cost	Typically more cost-effective per serving, especially if you save scraps.	Can be expensive, particularly for high-quality, organic brands.
Time and Effort	Requires significant time for simmering (12-48+ hours) and preparation.	Ready to heat and drink, offering maximum convenience.
Sodium Content	Fully adjustable, from unsalted to heavily seasoned.	Often high in sodium; require careful label reading to find low-sodium options.

How Much is Too Much? Moderation and Quality

For most healthy individuals, drinking one to two cups of bone broth daily is a safe and beneficial addition to a balanced diet. A conservative recommendation from some experts is around one cup (8 ounces) per day to start. The key is consistency over long-term, not excessive intake.

It is always wise to prioritize high-quality ingredients, whether you're making it at home or purchasing it. Look for bones from grass-fed, pasture-raised, or organic animals to ensure a higher standard of sourcing.

Conclusion

Ultimately, is bone broth ok to drink every day? The answer is yes, for most people, as part of a well-rounded and varied diet. It can be a nutritious, hydrating beverage that provides extra protein, minerals, and amino acids to support gut and joint health.

However, it is not a magical elixir or a cure-all. Pay close attention to the sodium content of store-bought versions and consider individual sensitivities. For a reliable source of protein or collagen, many dietary professionals suggest supplements may be more consistent than bone broth, which has variable nutritional density. As with any dietary change, consulting with a healthcare provider or a registered dietitian is recommended before starting a daily regimen.

One resource for further reading on the effects of amino acids and other nutrients can be found at the National Institutes of Health.

Frequently Asked Questions

Yes, for most individuals, drinking a cup or two of bone broth daily is considered safe and can be a beneficial part of a balanced diet. It's best to start with a small amount to see how your body reacts.

Drinking bone broth daily can support hydration, provide extra protein, and deliver amino acids like glutamine and glycine that may aid gut health and improve sleep quality.

Potential side effects include high sodium intake from some store-bought brands and adverse reactions in individuals sensitive to histamines or glutamates. Heavy metal concerns are generally minimal with moderate intake.

A standard recommendation is one cup (8 ounces) per day. However, some drink more depending on their health goals. Start slow and listen to your body.

Not necessarily, but store-bought versions often contain higher levels of sodium and can have more variable ingredient quality. Homemade broth offers control over ingredients and seasoning, but quality brands are available.

While bone broth contains collagen, the amount can vary and it's broken down into amino acids during digestion. The effect on skin and joints may be less potent than that from a standardized collagen supplement.

Individuals with high blood pressure, kidney disease, histamine or glutamate sensitivities, or allergies should consult a doctor before incorporating daily bone broth. It's also not a substitute for a full, balanced diet.