Is it good to drink broth every day? Understanding the benefits and risks

October 17, 2025 •

4 min read

According to a 2021 study on mice, the amino acids in bone broth may help protect against intestinal damage from ulcerative colitis, hinting at its gut-soothing potential. This raises the common question: Is it good to drink broth every day for these and other health benefits, or are there risks to consider?

Quick Summary

Consuming broth daily can be a nourishing addition to your diet, offering protein, electrolytes, and amino acids that support gut health and hydration. However, potential downsides include high sodium content, especially in store-bought varieties, and minimal risk of heavy metals. Moderation and choosing low-sodium options are key for sustainable daily consumption.

Key Points

Rich in nutrients: Broth, especially bone broth, provides a rich source of protein, collagen, and essential minerals like calcium, magnesium, and phosphorus, which are highly bioavailable.
Supports gut and joint health: Amino acids and gelatin in broth help reduce gut inflammation, soothe the digestive tract, and provide the building blocks for collagen to support joint and skin health.
Hydration powerhouse: Beyond just water, broth contains key electrolytes that aid in hydration, making it beneficial for replenishment, especially after physical exertion.
Aids in weight management: The high protein content can promote satiety, helping to curb appetite and reduce cravings, which may assist with weight loss goals.
Consider the sodium: Many commercially prepared broths are high in sodium, which can be a concern for individuals with high blood pressure or other health conditions; homemade or low-sodium options are recommended.
Moderate consumption is safe: For most healthy adults, daily intake of broth is safe, but excessive consumption should be avoided due to minimal risks like potential heavy metal traces.
Can be used during fasting: Though it technically breaks a fast, broth's low calorie and minimal sugar content make it a popular choice during intermittent fasting to maintain hydration and manage hunger.

The Potential Benefits of Daily Broth Consumption

For many, incorporating a cup of broth into their daily routine has become a wellness ritual. From supporting gut health to easing joint pain, the claimed benefits are numerous. While research is ongoing, here’s a look at the key advantages associated with drinking broth regularly.

Gut Health and Digestion

One of the most widely cited benefits of daily broth intake, particularly bone broth, is its positive impact on digestive health. Bone broth is rich in gelatin and amino acids like glutamine and glycine. These components may help reduce inflammation and strengthen the intestinal lining, which is particularly beneficial for individuals with digestive issues such as "leaky gut syndrome" or inflammatory bowel diseases. Starting the day with a warm cup of broth can gently ease the digestive system into action and aid in nutrient absorption.

Joint and Skin Support

As we age, our body's natural collagen production declines, which can lead to joint pain and less elastic skin. Bone broth contains collagen, which breaks down into amino acids during digestion. These amino acids, such as glycine and proline, can provide the necessary building blocks for the body to synthesize its own collagen. Regular, consistent consumption may support cartilage repair and help reduce joint pain, stiffness, and inflammation associated with conditions like osteoarthritis. Some research on collagen supplements, which are derived from the same components, also points to potential improvements in skin hydration and elasticity.

Hydration and Electrolyte Balance

Broth is an excellent way to boost your daily fluid intake. It is mostly water and contains electrolytes like sodium, potassium, and magnesium. This makes it more effective for hydration than plain water, especially after intense workouts or during illness. Replacing lost electrolytes helps prevent dehydration, which can cause headaches and fatigue.

Weight Management

Due to its high protein content and low-calorie count, broth can aid in weight management. The protein helps increase satiety, making you feel fuller for longer and potentially reducing overall calorie intake throughout the day. Sipping a warm cup between meals can help curb cravings and support weight loss goals as part of a balanced diet.

The Risks and Downsides of Daily Broth

While broth offers many benefits, it is not without its potential downsides, particularly when consumed daily without moderation.

High Sodium Content

One of the most significant concerns with regular broth consumption is the sodium content, especially with many store-bought varieties. Excessive sodium intake can be risky for individuals with high blood pressure, heart disease, or kidney disease. A single cup of broth can contain a significant portion of the recommended daily sodium limit. To mitigate this risk, it is crucial to opt for low-sodium or unsalted versions, or to make homemade broth where you can control the salt levels.

Potential for Heavy Metal Contamination

Because bone broth is made by simmering animal bones, there is a minimal risk of heavy metals, such as lead, seeping into the broth. While the levels are generally very low and considered safe for most healthy adults in moderation, overconsumption is not advised. This is especially a concern for vulnerable populations like children and pregnant women.

Variability in Nutritional Content

The nutritional value of broth can vary considerably depending on the ingredients, cooking time, and preparation method. This makes it an unreliable source for specific nutrients, especially compared to controlled supplements. Homemade broths can also have wildly different nutrient profiles from batch to batch. For therapeutic use, such as for joint pain, more consistent sources like collagen supplements may be more effective.

Homemade vs. Store-Bought Broth Comparison


Feature	Homemade Broth	Store-Bought Broth
Nutrient Density	Often higher in collagen and gelatin due to longer simmering times; nutrient profile can vary.	Generally lower in protein and gelatin; content is more consistent but can be less potent.
Sodium Control	Full control over sodium levels, allowing for low or no-salt versions.	Can be very high in sodium; low-sodium options are available but must be checked.
Flavor	Rich, complex, and customizable; deep flavor from long-simmering bones.	Typically milder and less complex; flavor can be artificial or inconsistent across brands.
Convenience	Requires significant time and effort for preparation.	Highly convenient, shelf-stable, and ready to use.
Additives	Typically free of additives, preservatives, or artificial flavors.	May contain preservatives, natural flavors, or other additives to enhance taste and shelf life.

Conclusion: Is it Good to Drink Broth Every Day?

Ultimately, incorporating broth into your daily diet can be a nourishing practice, but its appropriateness depends on your specific health needs and lifestyle. For most healthy adults, a daily cup of low-sodium broth is a great way to boost hydration, increase protein intake, and support gut and joint health. However, individuals with health conditions, especially those related to blood pressure or kidneys, must exercise caution and consult a healthcare professional due to the potential for high sodium levels. The potential risk of heavy metal contamination is minimal with moderate intake but underscores the importance of sourcing high-quality ingredients if making it at home. Whether homemade or store-bought, choosing low-sodium varieties is key. When viewed as a supplementary part of a balanced diet, rather than a cure-all, drinking broth every day is a soothing and beneficial habit for many.

A note on fasting with broth

Some individuals use broth as part of intermittent fasting protocols to curb hunger and provide essential electrolytes and nutrients. While technically breaking a true fast due to its caloric content, the minimal impact on blood sugar and insulin makes it a viable option for many who follow less strict fasting regimens or fasting-mimicking diets. It's a useful tool for staying hydrated and nourished during fasting windows, but it's important to understand the nuance and decide if it aligns with your specific fasting goals.

Food and Drug Administration (FDA)

Frequently Asked Questions

Yes, for most healthy adults, it is safe to drink bone broth every day in moderation. The main considerations are managing sodium intake, especially from store-bought varieties, and consulting a doctor if you have specific health conditions.

The primary downsides include high sodium levels in many commercial broths, which can be harmful for those with hypertension or kidney issues. Overconsumption could also lead to minimal exposure to heavy metals, and the nutritional content can be inconsistent, especially in homemade versions.

Bone broth contains amino acids like glutamine and glycine, which are thought to help reduce inflammation and strengthen the gut lining. While animal studies show promise, more human research is needed to fully confirm its therapeutic effects on gut health.

Homemade broth is often superior as it allows for full control over ingredients and sodium levels. It also tends to be higher in protein and gelatin due to longer simmering times, though store-bought offers greater convenience.

Bone broth is rich in collagen and amino acids that support cartilage repair and maintenance. Regular consumption may help alleviate joint pain and inflammation, though results can be variable and more consistent than protein supplements may be required for significant impact.

Individuals with high blood pressure, heart disease, or kidney disease should be cautious due to sodium levels. Pregnant women, children, and those with specific dietary restrictions (like vegetarians or vegans) should also consider alternatives or consult a professional.

Yes, broth is an excellent source of hydration. Composed mostly of water and electrolytes like sodium and potassium, it is particularly effective for replenishing fluids lost after sweating or during illness.