Is it better to drink bone broth in the morning or before bed? The timing explained

November 7, 2025 •

3 min read

Evidence suggests that drinking bone broth on an empty stomach can maximize the absorption of its nutrients. This article provides a comprehensive look into whether it's better to drink bone broth in the morning or before bed, depending on your wellness objectives.

Quick Summary

The best time to drink bone broth depends on your health goals. Morning intake benefits gut health and energy, while an evening cup supports relaxation and promotes better sleep.

Key Points

Morning for Gut Health: Drinking bone broth on an empty stomach in the morning maximizes nutrient absorption and soothes the digestive tract.
Evening for Sleep: The amino acid glycine in bone broth promotes relaxation and has been shown to improve sleep quality when consumed before bed.
Sustained Energy: A morning cup offers sustained energy and can help curb cravings, unlike coffee's peak and crash.
Nighttime Repair: An evening serving supports the body's natural repair and recovery processes during sleep, benefiting skin, hair, and joints.
Consistency is Crucial: While timing can target specific benefits, regular and consistent bone broth consumption is the most important factor for long-term health improvements.
Twice-Daily Benefits: For a holistic approach, a morning and evening cup can provide a wide range of benefits for both gut health and sleep.

The Case for Drinking Bone Broth in the Morning

Starting your day with a warm mug of bone broth can set a powerful, nourishing tone for your entire system. Many advocates suggest this ritual because the body, having fasted overnight, is especially receptive to the easily absorbed nutrients found in bone broth. The primary benefits of a morning cup often revolve around digestion, energy, and satiety.

Gut Health Kickstart

Bone broth is rich in gelatin and amino acids like glutamine, which are known to help soothe and protect the mucosal lining of the digestive tract. By introducing these healing compounds first thing in the morning, you can gently stimulate digestion and potentially reduce inflammation throughout the day. This can be particularly beneficial for those with sensitive stomachs or conditions like "leaky gut".

Sustained Energy and Focus

Unlike coffee, which can cause jitters and an afternoon crash, bone broth provides a source of sustained energy. It contains electrolytes that aid in hydration and help stabilize energy levels. The protein and amino acids also help to keep you feeling full for longer, which can curb mid-morning cravings and support weight management efforts.

Morning Ritual for Maximum Absorption

Prep your broth: Heat a cup of bone broth until warm, not boiling.
Add a dash of flavor: Enhance taste and benefits with fresh ginger, turmeric, or a squeeze of lemon juice.
Sip slowly: Enjoy your broth on an empty stomach, giving your gut a soothing, nutrient-dense start.
Wait 30-60 minutes: Allow time for your body to absorb the nutrients before consuming other foods or acidic beverages like coffee.

The Case for Drinking Bone Broth Before Bed

For those seeking rest and repair, an evening cup of bone broth can be a perfect nightcap. The evening is a natural time for the body to focus on restoration, and bone broth provides specific nutrients that can aid this process.

Improved Sleep Quality

Bone broth is a rich source of the amino acid glycine, which has been shown to have a calming effect on the brain and nervous system. Glycine acts as an inhibitory neurotransmitter, helping to promote relaxation, reduce anxiety, and improve the overall quality of your sleep. Research has even found that glycine can help people fall asleep faster and feel less fatigued the next day.

Nighttime Repair and Recovery

During sleep, the body works to repair and regenerate tissues. The collagen and amino acids found in bone broth support this process, benefiting skin, hair, nails, and joints. A warm, easily digestible drink before bed satisfies hunger without causing the discomfort or indigestion that can disrupt sleep.

Evening Ritual for Restful Sleep

Warm it up: A warm mug of bone broth can be incredibly soothing as part of a relaxing bedtime routine.
Consider a seasoning: A pinch of sea salt or other calming herbs can enhance the experience.
Enjoy 30-60 minutes before bed: Give yourself time to wind down before heading to sleep.
Replace other nightcaps: Swap a sugary hot chocolate or alcohol for this nourishing alternative.

Morning vs. Night: A Comparison


Feature	Morning Consumption	Evening Consumption
Primary Goal	Gut health, energy, satiety	Sleep quality, relaxation, tissue repair
Key Nutrient Focus	Glutamine for gut lining	Glycine for relaxation
Impact on Digestion	Gentle digestion, absorption boost	Light and easy, no indigestion risk
Energy Effect	Sustained energy without crash	Calming, helps prepare for sleep
Body State	Hydrates after overnight fast	Supports nighttime repair cycles

Conclusion: Consistency is Key, but Timing Optimizes Benefits

Ultimately, the 'best' time to drink bone broth depends on your personal health goals. There is no single correct answer, as regular, consistent consumption is the most important factor for reaping its benefits. If you want to jumpstart your digestive system and boost your morning energy, a cup in the morning is ideal. If your focus is on relaxation, tissue repair, and achieving more restful sleep, an evening serving is best.

For those looking for a comprehensive approach, sipping bone broth twice daily—once in the morning and again in the evening—can provide a holistic range of benefits. This approach ensures you start the day with gut-soothing nutrients and end it with sleep-supporting amino acids, covering both bases effectively. No matter the time of day, making bone broth a consistent part of your routine is a simple, effective way to enhance your overall wellness.

For more information on the specific benefits of bone broth, you can consult reliable sources like Verywell Health.

Frequently Asked Questions

Yes, drinking bone broth on an empty stomach, particularly in the morning, is highly recommended. It allows for better absorption of its nutrients and is gentle on the digestive system after an overnight fast.

Yes, bone broth contains the amino acid glycine, which has a calming effect on the brain and nervous system. Studies suggest that consuming glycine before bed can improve sleep quality, reduce the time it takes to fall asleep, and decrease daytime fatigue.

Drinking bone broth warm is often recommended as it can aid digestion and provides a soothing, comforting effect. However, the nutrients are available regardless of temperature, so you can choose based on your preference.

To allow for maximum nutrient absorption, it's best to wait at least 30 to 60 minutes after drinking bone broth in the morning before consuming other food or beverages.

Yes, but to get the full benefits of the bone broth first, it's recommended to drink your bone broth first and wait about 30 minutes before having coffee. The acidity of coffee can affect absorption.

For noticeable benefits, consistency is key. Many sources recommend consuming one to two cups daily, and some regimens suggest up to three, but a regular habit is more important than a specific frequency.

Bone broth contains amino acids like glycine and arginine that have anti-inflammatory properties. Many believe consistent intake can help reduce inflammation throughout the body, though more human research is needed.