Is Chicken Broth Good for Your Immune System? The Scientific Truth

October 30, 2025 •

3 min read

For centuries, people have turned to chicken soup as a comforting remedy for colds and flu. This long-held tradition is supported by a growing body of evidence suggesting that components in chicken broth can indeed offer valuable support to your immune system.

Quick Summary

Chicken broth provides immune-boosting benefits through hydration, anti-inflammatory compounds, and gut health support. Key nutrients like amino acids, vitamins, and minerals help reduce cold symptoms, strengthen defenses, and aid recovery.

Key Points

Amino Acids Support Immunity: Chicken broth contains amino acids like cysteine, carnosine, glycine, and glutamine that help thin mucus, reduce inflammation, and strengthen the gut lining.
Reduces Inflammation: Scientific studies suggest chicken broth has mild anti-inflammatory effects that can help ease symptoms of upper respiratory infections like colds.
Promotes Gut Health: Rich in gelatin and amino acids, broth helps repair the gut lining, which is crucial since about 70% of the immune system is located in the gut.
Essential for Hydration: The liquid base helps replenish fluids and electrolytes lost during illness, while the steam acts as a natural decongestant.
Homemade is Superior: Making your own broth allows you to control sodium and maximize the extraction of nutrients like collagen and minerals, unlike many commercial versions.
Nutrient-Rich Base: Provides easy-to-digest nourishment, which is especially beneficial when you have a reduced appetite due to sickness.

The Nutrients That Make a Difference

Chicken broth, especially when homemade, is more than just a flavorful liquid. The long simmering process extracts valuable nutrients from the chicken meat, bones, and any added vegetables, creating a rich concoction that supports the body in several ways.

Amino Acids: The Building Blocks of Immunity

Chicken broth contains high-quality protein and free amino acids, including cysteine, carnosine, glycine, and glutamine.

Cysteine: An amino acid that helps thin mucus, potentially easing symptoms of upper respiratory infections.
Carnosine: This compound helps reduce inflammation in the upper respiratory tract by inhibiting the migration of white blood cells, which can alleviate that stuffy feeling.
Glycine and Glutamine: These are crucial for maintaining the integrity of the intestinal wall, a key component of the body's immune defense system. A healthy gut barrier prevents harmful substances from entering the bloodstream, reducing inflammation and supporting overall immune function.

Minerals and Vitamins for a Stronger Defense

Broth often contains important minerals and vitamins, particularly if bones and vegetables are included in the preparation. While the mineral content can vary, homemade broth can be a source of zinc, magnesium, and selenium, which all play roles in immune function.

The Anti-Inflammatory and Hydrating Effect

One of the most well-documented benefits of chicken broth is its mild anti-inflammatory effect. Inflammation is a key part of the immune response, but excessive inflammation can contribute to cold and flu symptoms. By helping to modulate the inflammatory response, chicken broth may help alleviate discomfort.

Beyond just the ingredients, the warmth and liquid content of chicken broth are therapeutic. When you're sick, staying hydrated is crucial for thinning mucus and preventing dehydration, especially if you have a fever. A warm, soothing broth is an easy and gentle way to replenish fluids and electrolytes. Inhaling the steam can also help temporarily open up congested nasal passages.

The Gut-Immunity Connection

Did you know that approximately 70% of your immune system resides in your gut? This makes gut health a pivotal factor in overall immunity. Chicken broth supports a healthy gut through its gelatin and amino acid content. Gelatin helps repair and strengthen the intestinal lining, while amino acids like glutamine provide fuel for intestinal cells. This gut-healing property is particularly beneficial for those recovering from illness, as a compromised gut can be a gateway for pathogens.

Maximizing the Immune-Boosting Potential of Your Broth

To supercharge your chicken broth's benefits, consider adding key ingredients known for their antimicrobial and anti-inflammatory properties:

Garlic: Contains allicin, an active compound with antiviral properties.
Ginger: A powerful anti-inflammatory that can soothe the digestive system.
Turmeric: Its active ingredient, curcumin, is a potent anti-inflammatory agent.
Vegetables: Carrots, celery, and onions add vitamins, minerals, and antioxidants.

For a truly nutritious broth, making it from scratch is often the best option, allowing you to control ingredients and simmer for longer to extract maximum nutrients from the bones. A true chicken bone broth, which simmers for a much longer period, will extract even more collagen and minerals than a standard chicken broth.

Homemade vs. Store-Bought: A Nutrient Comparison


Feature	Homemade Chicken Broth	Store-Bought Chicken Broth
Nutrient Density	High, especially with long simmering of bones.	Lower, often less nutrient-dense.
Sodium Content	Fully controlled by you; can be low.	Can be very high to extend shelf life.
Collagen/Gelatin	High, particularly in bone broth, which gives it a jiggly texture when cold.	Significantly lower or absent in many products.
Additives	None, as you control the ingredients.	May contain preservatives, artificial ingredients, or flavorings.
Cost	More economical when using leftover carcasses.	Can be more expensive for high-quality versions.
Convenience	Requires time for preparation and simmering.	Quick and readily available from the store.

Conclusion

So, is chicken broth good for your immune system? The answer is a definitive yes, though it’s important to understand why. It’s not a magic cure, but a powerful, nutrient-dense tool that works by supporting fundamental bodily processes. Its ability to promote hydration, reduce inflammation, and heal the gut makes it a valuable part of a recovery plan. Homemade versions offer the most concentrated benefits, but even a quality store-bought product can be a source of comfort and nutrients when you’re feeling under the weather. Embracing this age-old remedy is a delicious way to nourish your body's defenses.

For more in-depth nutritional information on specific ingredients, consider visiting the National Institutes of Health.

Frequently Asked Questions

Yes, chicken broth helps with cold symptoms by providing hydration and electrolytes, which thins mucus. Its mild anti-inflammatory properties may also help reduce cold symptoms, and the hot steam can act as a natural decongestant.

Chicken bone broth is often considered more nutrient-dense than regular chicken broth because it is simmered for a longer period, which extracts more collagen, minerals, and amino acids from the bones. However, both offer significant immune-supporting benefits.

Several ingredients play a role, but the amino acid carnosine is noted for its ability to help minimize inflammation in the upper respiratory tract, reducing that stuffy feeling associated with a cold. Cysteine also helps loosen secretions.

Chicken broth contains gelatin, which helps heal and seal the gut lining, and amino acids like glutamine, which fuel gut cells. A healthy gut is essential for a strong immune system, as it houses a majority of the body's immune cells.

Yes, chicken broth has been shown to have mild anti-inflammatory properties, with compounds like carnosine, glycine, and antioxidants contributing to this effect. This can help soothe the body during illness.

Homemade chicken broth is generally superior for immune-boosting purposes because you can control the ingredients and sodium content, and longer simmering extracts more beneficial compounds like collagen and amino acids. Many store-bought broths are lower in nutrients and high in sodium.

To enhance its effects, add immune-supporting ingredients like garlic (for its antiviral properties), ginger (for anti-inflammatory effects), turmeric (for curcumin), and extra vegetables for more vitamins and antioxidants.