Is it good to have bone broth daily for joint health and gut healing?

January 5, 2026 •

4 min read

According to a 2021 study, the amino acids present in bone broth may help protect against intestinal damage. This potential to fortify the gut has led to a major question for health enthusiasts: is it good to have bone broth daily?

Quick Summary

Daily bone broth consumption may offer benefits for gut health, joint support, and hydration due to its amino acids and collagen content, though scientific evidence varies. Potential risks include high sodium and heavy metal levels, requiring caution and moderation.

Key Points

Supports Gut Health: The gelatin and amino acids in bone broth can help protect and heal the intestinal lining, potentially aiding conditions like leaky gut syndrome.
Enhances Joint Function: Collagen and gelatin derived from bones may help reduce joint pain and stiffness by supporting cartilage repair.
Promotes Healthy Skin: The amino acids in bone broth provide building blocks for collagen, which is essential for maintaining skin elasticity and hydration.
Be Mindful of Sodium: Many store-bought broths contain high sodium levels, so choosing low-sodium versions or making your own is best for daily consumption.
Quality Matters: Sourcing high-quality, grass-fed bones is recommended to minimize the risk of heavy metal contamination and ensure a nutrient-dense broth.
Expert Guidance is Advised: Daily bone broth intake should be discussed with a healthcare provider, especially for individuals with pre-existing conditions like high blood pressure or kidney disease.

Unpacking the Daily Bone Broth Debate

Long simmered for its nutritional content, bone broth has evolved from a kitchen staple into a wellness trend. It is created by slow-cooking animal bones and connective tissues, which releases amino acids, collagen, and minerals into a nutrient-rich liquid. But while it offers a comforting, savory flavor, the real question is whether making it a daily habit is truly beneficial for your health. The answer lies in balancing its potential advantages, like supporting gut and joint health, with possible risks, such as high sodium intake and heavy metals.

How Daily Bone Broth May Support Gut Health

The gelatin in bone broth plays a significant role in digestive health. During the long simmering process, the collagen from the bones and connective tissue breaks down into gelatin, which binds with water in the digestive tract. This process helps promote the healthy movement of food through the intestines and can be soothing to the gut lining. Amino acids like glutamine are also abundant in bone broth and are known to help heal and protect the intestinal barrier, supporting those with conditions like leaky gut syndrome.

The Potential for Healthier Joints and Skin

Joint Support: The collagen and gelatin in bone broth are praised for their role in protecting joints. As cartilage wears down over time, these compounds can provide amino acids to support the body's natural collagen production. Some studies show that supplementing with collagen derived from chicken cartilage can improve pain and stiffness associated with osteoarthritis. For joint pain relief, some sources suggest drinking two to four cups daily, but consistency is key.
Skin Elasticity: Collagen is crucial for maintaining skin elasticity and hydration. By providing the body with the amino acid building blocks, proponents suggest bone broth can improve the skin's appearance, though evidence for this specific food source is still evolving. The benefits seen in clinical trials are often linked to more concentrated collagen supplements.

Considering the Risks of Daily Consumption

While generally safe for most people, drinking bone broth every day does come with considerations.

High Sodium Content: Many commercial bone broths contain high levels of sodium, which can be a concern for individuals with high blood pressure or heart conditions. If consuming daily, it is important to opt for low-sodium or unsalted varieties and monitor your intake. Homemade bone broth gives you full control over the salt content.
Heavy Metal Contamination: Since bones can bind heavy metals like lead, there is a potential risk of these contaminants seeping into the broth during simmering. However, research on the exact levels is mixed, and the risk is considered minimal in most store-bought and homemade broths. As a precaution, consuming in moderation and sourcing high-quality bones from healthy, grass-fed animals is recommended.
Nutrient Variability: The nutritional content of bone broth, including protein and mineral levels, can vary significantly depending on the recipe, type of bones used, and cooking time. This variability can make it an unreliable source compared to standardized supplements, meaning consistent daily benefits are not guaranteed without a reliable source.

Is Daily Bone Broth Necessary? A Comparison


Feature	Daily Bone Broth Consumption	Occasional Bone Broth Consumption
Consistency	Supports steady nutrient intake for potential ongoing benefits.	Benefits are sporadic and less noticeable over time.
Cost	Potentially more expensive, especially with high-quality, organic options.	Cost-effective and serves as a periodic nutrient boost.
Nutrient Control	Crucial to be mindful of sodium and heavy metal exposure.	Lower risk of overconsumption-related issues like excessive sodium.
Incorporation	Versatile for daily routines: sipping, cooking grains, or using in soups.	Best for a periodic boost or incorporating into soups and stews.
Expert View	Generally safe in moderation, but not a 'cure-all'.	A safe and healthy way to add nutrients to your diet.

Conclusion: Finding the Right Balance

Ultimately, the decision of whether to have bone broth daily depends on your health goals and personal tolerance. For most healthy individuals, a daily cup or two is a safe way to add nutrients and support gut and joint health, particularly when prepared with high-quality, grass-fed bones to minimize contaminants. Those with specific health concerns, such as high blood pressure or kidney issues, should monitor sodium intake and consult a doctor. While it is a nutritious and comforting addition, it should not be viewed as a 'cure-all' but rather a supplement to a balanced, whole-food diet. For those not keen on a daily commitment, incorporating it a few times a week still offers significant benefits. The key is moderation and listening to your body. Outbound link for further reading: Is bone broth safe for everyone?

How to incorporate bone broth into your daily routine

As a Warm Beverage: Sip a cup of warm bone broth in the morning instead of coffee or as a soothing afternoon or evening drink.
As a Soup Base: Use bone broth as a flavorful and nutritious base for your favorite soups, stews, and chili.
Cooking Grains and Veggies: Replace water with bone broth when cooking rice, quinoa, or other grains for added flavor and nutrients.
In Smoothies: Add a chilled, or even frozen, cube of bone broth to a savory smoothie for an easy protein boost.

Frequently Asked Questions

There is no single best time, but many people prefer sipping it in the morning on an empty stomach to kickstart digestion, while others find it a calming routine in the evening to promote sleep.

Since bone broth is high in protein and low in calories, it can promote feelings of fullness and support satiety, which may aid in weight management. However, it should complement a balanced diet, not replace meals.

Homemade broth is often preferred as it allows for full control over the ingredients, including sodium and bone quality. For store-bought options, it is important to check for low-sodium content and ensure they use high-quality, organic sources.

Potential side effects primarily relate to the high sodium content in some commercial products. For most healthy people, daily consumption in moderation is safe. Those with certain medical conditions should consult a doctor.

While bone broth contains many nutrients, the specific amount can vary greatly. Concentrated supplements often contain higher, more consistent doses. Bone broth is best viewed as a nourishing food rather than a direct replacement for targeted supplementation.

For general wellness, one to two cups per day is a good starting point. For specific goals like joint or gut health, some individuals increase their intake to two to four cups daily, but it is best to consult a healthcare provider.

Trace amounts of heavy metals like lead can potentially leach from bones into the broth. However, research suggests the risk is minimal, especially when using high-quality bones from healthy animals.