Is eating chicken cartilage good for your joints? Unpacking the science

October 6, 2025 •

4 min read

A 2009 study found that chicken type II collagen from cartilage was a safe and effective treatment for rheumatoid arthritis, which has fueled interest in the potential benefits of this humble food. But does the simple act of chewing on cooked chicken cartilage offer the same benefits for your joints, or are supplements the more reliable option?

Quick Summary

Chicken cartilage is a rich source of type II collagen, chondroitin, and glucosamine, which are vital components for joint health. While some studies on concentrated cartilage extracts show promising results for arthritis symptoms, the bioavailability of these compounds from directly eating the cartilage is less certain.

Key Points

Rich in Joint Nutrients: Chicken cartilage is a natural source of type II collagen, chondroitin, and glucosamine, all crucial components of healthy joints.
Supplements are Potentially More Effective: Processed and concentrated extracts from chicken cartilage (e.g., UC-II) have stronger clinical evidence for relieving joint pain and improving function than simply eating cooked cartilage.
Bone Broth is a Better Method: To maximize the extraction of beneficial compounds from cartilage and bones, simmering them for hours to make a nourishing bone broth is more effective than chewing the cartilage directly.
Supports Skin and Bone Health: The collagen in chicken cartilage and bone broth also offers benefits for skin hydration and preventing bone loss, according to some studies.
Addresses Inflammation: Certain compounds from chicken cartilage have been shown to reduce inflammatory markers associated with conditions like arthritis.
Oral Tolerance Mechanism: Specific type II collagen from chicken cartilage may induce an immune response known as oral tolerance, which has shown therapeutic potential for rheumatoid arthritis.
Requires Caution: Be aware of potential choking hazards when eating cooked chicken cartilage, especially with bones attached.

The Nutrients in Chicken Cartilage

Chicken cartilage, the chewy, soft tissue found at the ends of chicken bones, is not merely food waste to be discarded. It is a concentrated source of several nutrients that are essential for the body, particularly for joint health. The primary components include:

Type II Collagen: This is the main protein found in cartilage, which provides strength and elasticity to the tissue.
Chondroitin Sulfate: A key structural component of cartilage that helps it resist compression and supports joint function.
Glucosamine: A natural compound and building block of cartilage. It is often found in combination with chondroitin in supplements.
Amino Acids: As a protein, cartilage contains a full spectrum of amino acids that the body can use for various functions.

Eating Cartilage vs. Taking Supplements

While eating whole cartilage provides these raw materials, the concentration and bioavailability can differ significantly from targeted supplements. Supplements are typically processed to maximize the effectiveness of the compounds. For instance, undenatured type II collagen (UC-II) is a patented, processed extract that has shown specific benefits in clinical trials.

Comparison Table: Direct Cartilage vs. UC-II Supplements


Feature	Eating Cooked Cartilage Directly	UC-II (Undenatured Type II Collagen) Supplement
Source	Chewy tissue from cooked chicken parts.	Processed extract from chicken breast sternum.
Concentration	Variable, dependent on cooking time and portion size.	Standardized, high concentration of active compounds.
Bioavailability	Unpredictable, as digestion may break down nutrients before absorption.	Optimized for absorption and immune modulation.
Convenience	Requires preparation and may not be palatable to all.	Easy-to-take capsule or powder format.
Research Backing	Limited direct human studies; relies on assumption of nutrient availability.	Supported by specific clinical trials showing improved joint function.

The Role of Oral Tolerance

Some research suggests that consuming type II collagen from chicken cartilage can induce "oral tolerance," which can help the immune system recognize and not attack its own cartilage. This mechanism has shown promise in treating autoimmune conditions like rheumatoid arthritis, but the effect is most clearly demonstrated with specific, low-dose supplements, not simply eating cooked chicken.

How to Prepare Chicken Cartilage for Maximum Benefit

For those who prefer a food-based approach, there are ways to increase the release of beneficial compounds from chicken cartilage and bones:

Bone Broth: Simmering chicken bones and cartilage for an extended period is a highly effective method. The long cooking time breaks down the tissues and leaches out collagen, amino acids, and minerals into a nutrient-dense liquid. Adding a small amount of vinegar can help extract even more minerals from the bones.
Stewing and Soups: Cooking cartilage-rich chicken parts, like wings and lower legs, in soups or stews for a long time can help you get more of the nutrients. This is especially popular in some Asian cuisines.
Chewing with Care: If you enjoy the texture of cartilage on roasted chicken, remember that this provides the raw material. However, this method is less efficient for extraction than a long simmer and carries a choking risk from cooked bone fragments.

What the Research Says

Several studies have investigated the effects of chicken cartilage extracts on joint health, with promising, albeit specific, results:

Rheumatoid Arthritis: Randomized controlled trials have shown that supplements containing chicken type II collagen (CCII), derived from breast cartilage, can reduce rheumatoid arthritis symptoms by inducing oral tolerance. These supplements demonstrated improvement in joint function with fewer side effects than some traditional treatments.
Osteoarthritis (OA): Animal studies have indicated that chicken cartilage hydrolysates, which contain collagen peptides and chondroitin, can help prevent the development of OA by improving abnormal bone metabolism and protecting cartilage structure. A study in athletes with knee pain found that a daily dose of collagen significantly improved pain intensity.
Comparison to Glucosamine: One study on a mouse model found that chicken cartilage hydrolysate suppressed arthritis symptoms more effectively than glucosamine, and may have different mechanisms of action. A review also noted that collagen supplements have shown more consistent benefits for joint comfort than glucosamine in the scientific literature.

Conclusion: The Final Verdict on Chicken Cartilage

While the concept of simply eating chicken cartilage to support your joints is an attractive one, the reality is more nuanced. The beneficial compounds—collagen, chondroitin, and glucosamine—are present, but their availability and concentration depend heavily on how the cartilage is prepared and consumed. Concentrated extracts, like undenatured type II collagen (UC-II), have been studied more extensively and show more consistent clinical evidence for improving joint pain and function, especially in cases of osteoarthritis and rheumatoid arthritis. However, incorporating cartilage-rich ingredients into long-simmered bone broths or soups is a nourishing and traditional way to increase your intake of these joint-supportive nutrients. For targeted therapeutic effects, especially for serious joint conditions, consulting a healthcare professional and considering a research-backed supplement may be the more reliable path.

A note of caution

When consuming chicken cartilage, particularly attached to bones, be mindful of choking hazards from splintered, cooked bones. For individuals with specific health concerns, discussing dietary changes with a doctor is always recommended.

An Outbound Link: The Arthritis Foundation offers great resources on joint health.

Frequently Asked Questions

The primary nutrient is Type II collagen, which is the main protein component of human cartilage. Chicken cartilage also contains chondroitin sulfate and glucosamine, both important for cartilage structure and function.

No. While eating cartilage provides raw nutrients, the bioavailability and concentration are not comparable to targeted supplements. Processed extracts, like UC-II, are designed for better absorption and have more extensive clinical backing for their effects on joint health.

Long, slow cooking, as with bone broth, effectively breaks down the cartilage and bones, releasing the collagen, chondroitin, and other minerals into the broth. Eating cooked cartilage directly provides some nutrients, but less efficiently.

Research, mostly involving concentrated extracts or hydrolysates from chicken cartilage, suggests a benefit for osteoarthritis by improving cartilage structure and function. For instance, UC-II supplements have been shown to improve pain, stiffness, and physical function in knee OA.

When cooked, chicken cartilage is generally safe to eat. However, consuming cooked chicken bones poses a choking hazard as they can splinter. It is important to separate the cartilage carefully from the bones.

UC-II is a patented form of collagen extracted specifically from chicken breast cartilage. Unlike hydrolyzed collagen, it is processed at a low temperature to preserve its original structure, which is believed to play a role in modulating the immune system through oral tolerance for rheumatoid arthritis.

Some studies, particularly on concentrated chicken cartilage supplements (UC-II), have shown better results for improving joint pain and function than glucosamine and chondroitin supplements alone. However, results can vary, and more research is ongoing.