Is Drinking Broth in the Morning Good for You? Exploring the Health Benefits

October 18, 2025 •

4 min read

According to MD Anderson Cancer Center, while bone broth is considered safe and nutritious, it's generally recommended to consume around one cup (8 ounces) per day to mitigate risks like potential heavy metal exposure. This makes the question of "is drinking broth in the morning good for you?" one of quantity and quality, rather than a simple yes or no.

Quick Summary

The practice of starting the day with broth, particularly bone broth, offers numerous benefits for gut health, hydration, and sustained energy. It delivers easily digestible nutrients like collagen and amino acids to soothe the digestive system, supports joint health, and can provide electrolytes for rehydration. Potential downsides, such as high sodium content or histamine issues, require consideration.

Key Points

Gut Health Support: The gelatin and amino acids in bone broth, such as glutamine and glycine, can help soothe and heal the intestinal lining, promoting better digestive health.
Enhanced Hydration: Broth is an effective way to rehydrate, as it contains electrolytes that aid in fluid absorption, especially beneficial after a night's sleep.
Joint and Skin Benefits: Rich in collagen, bone broth provides the building blocks for healthy skin elasticity and joint cartilage, helping to alleviate stiffness and discomfort.
Sustained Energy: Unlike the jitters from coffee, the protein and amino acids in broth offer a steady, non-caffeinated energy boost, helping to reduce cravings and stabilize mood.
Reduce Inflammation: Compounds like glycine and proline in broth possess anti-inflammatory properties that can help mitigate chronic inflammation in the body.
Address Potential Risks: Be aware of potential issues like high sodium in commercial products, heavy metals in low-quality bones, and histamine sensitivity, which may cause adverse reactions in some individuals.

The Morning Ritual: Why Broth?

For many, the morning ritual centers on coffee, but a warm mug of broth offers a distinctly different start to the day. Broth, especially nutrient-rich bone broth, provides a gentle way to rehydrate and awaken the digestive system after an overnight fast. Instead of a jittery caffeine rush, broth delivers a calming, sustained energy boost, thanks in part to the amino acid glycine. This easy-to-digest liquid can prepare the gut for the day ahead and deliver a dose of nourishing compounds early on.

The Nutritional Powerhouse: What's Inside Broth

Broth's composition depends on its ingredients, but bone broth is particularly noted for its rich content extracted from long-simmered animal bones, connective tissue, and marrow.

Key Nutrients Found in Broth

Amino Acids: Bone broth is a source of essential amino acids, including glycine, proline, and glutamine. Glycine supports balanced moods and sleep, while glutamine is vital for maintaining the health of the gut lining.
Collagen and Gelatin: The slow cooking process breaks down collagen from bones into gelatin, which has a soothing, restorative effect on the intestinal lining. Collagen itself is fundamental for supporting skin, joint, and bone health.
Minerals: Broth can contain trace minerals such as calcium, magnesium, and phosphorus, which are important for bone density and overall health.
Electrolytes: The sodium and potassium in broth help replenish electrolytes, making it an excellent hydrator, especially after a period of fasting or physical activity.

Key Health Benefits of a Morning Broth

Making broth a part of your morning routine can support several aspects of your health:

Supports Gut Health: The gelatin and amino acids in bone broth are known to help heal and seal the gut lining, which can be beneficial for conditions like leaky gut and general digestive discomfort.
Reduces Inflammation: The anti-inflammatory properties of amino acids like glycine and proline can help reduce chronic inflammation throughout the body, including effects on the nervous system.
Boosts Hydration: A mug of broth can contribute to your daily fluid intake. The electrolytes aid in better absorption, providing more effective hydration than plain water alone.
Enhances Joint Health: The collagen content provides the building blocks for maintaining and repairing cartilage, potentially alleviating joint pain and stiffness, especially in active or aging individuals.
Provides Sustained Energy: Unlike the quick spike and crash from coffee, the protein and amino acids in broth offer a steady source of energy, helping to curb cravings and maintain focus.

Bone Broth vs. Vegetable Broth: A Comparison

When choosing your morning broth, understanding the differences between bone broth and vegetable broth is crucial for aligning it with your health goals. While both are hydrating and flavorful, their nutritional profiles vary significantly.


Feature	Bone Broth	Vegetable Broth
Primary Ingredient	Simmered animal bones, joints, and connective tissue	Simmered vegetables (onions, carrots, etc.) and herbs
Protein Content	Significantly higher, providing protein and amino acids	Lower protein content, typically minimal
Collagen/Gelatin	Contains high levels of natural collagen, which breaks down into gelatin	Does not contain collagen; some vegetables may support natural collagen production
Key Benefits	Gut healing, joint support, skin elasticity, high protein	Rich in vitamins, minerals, and antioxidants; excellent for hydration
Dietary Suitability	Non-vegetarian, paleo, keto	Plant-based, vegetarian, vegan

Potential Downsides and Considerations

While generally beneficial, there are a few considerations to keep in mind before adding broth to your daily regimen:

Sodium Content: Some store-bought broths can be very high in sodium. For those on a low-sodium diet, making homemade broth is preferable to control the salt content.
Heavy Metals: The cooking process can potentially release small amounts of heavy metals, such as lead, from animal bones. Choosing high-quality, organic, and grass-fed bones can help mitigate this risk.
Histamine Intolerance: Due to the long cooking times, bone broth is a high-histamine food. Individuals with histamine intolerance may experience side effects like bloating, headaches, or anxiety.
Glutamate Sensitivity: A small percentage of the population may be sensitive to glutamate, which can be released during the long simmer process, potentially triggering migraines or other adverse reactions.

How to Incorporate Broth into Your Morning

There are several easy ways to enjoy broth first thing in the morning:

As a Warm Drink: Simply heat it up and sip it from a mug, just as you would coffee or tea.
Add Flavor: Customize your broth with fresh herbs, ginger, a squeeze of lemon, or a splash of apple cider vinegar.
As a Soup Base: For a heartier breakfast, use it as a base for soup by adding vegetables, garlic, or a source of protein.
Blended in a Smoothie: For those who prefer a quicker option, bone broth powder can be added to a morning smoothie or shake.

Conclusion

For many, incorporating a warm mug of broth into the morning routine can be a nourishing, gentle way to start the day. The answer to 'is drinking broth in the morning good for you?' largely depends on your individual needs and the type of broth consumed. Bone broth, in particular, delivers a unique blend of collagen, amino acids, and minerals that can support gut health, joint function, and sustained energy. However, it's essential to be mindful of potential drawbacks like high sodium and histamine content. By choosing high-quality ingredients and listening to your body, a morning broth can be a powerful ritual for enhancing overall wellness. For more in-depth information on bone broth, see the detailed article from Harvard Health.

Outbound link: Harvard Health

Frequently Asked Questions

Drinking broth on an empty stomach allows for easy absorption of its nutrients, which can help gently stimulate the digestive system, soothe the gut lining, and provide a hydrating boost to start your day.

The choice depends on your health goals. Bone broth is richer in protein, collagen, and amino acids, making it better for gut and joint health. Vegetable broth is a great plant-based option, providing vitamins and antioxidants, and is highly hydrating.

Yes, broth can be a beneficial replacement. It provides sustained energy without the caffeine jitters and subsequent crash often associated with coffee. It's a calming, nourishing alternative that supports hydration and gut health.

To avoid high sodium, opt for low-sodium or unsalted varieties of store-bought broth. For maximum control, make your own homemade broth, where you can limit or omit salt entirely.

If you experience symptoms like headaches, bloating, or stomach pain after consuming bone broth, you might have histamine intolerance. The long cooking time increases histamine levels, so monitoring your body's reaction is key.

Broth can support weight management due to its high protein and low-calorie content, promoting feelings of fullness and potentially curbing cravings. However, it should be part of a balanced diet and not a meal replacement on its own.

Absolutely. Consider adding anti-inflammatory ingredients like ginger, turmeric, or garlic. A splash of apple cider vinegar can also enhance its digestive benefits. Fresh herbs like thyme or parsley can add flavor.