Is it okay to drink bone broth daily?

December 6, 2025 •

4 min read

Research from the National Institutes of Health has explored the benefits of nutrients found in bone broth, including amino acids like glutamine and glycine, which can support gut health and alleviate inflammation. This growing body of evidence has fueled consumer interest in daily consumption.

Quick Summary

Many people can safely consume bone broth every day in moderation, balancing benefits like hydration and protein with risks such as high sodium in store-bought brands and sensitivities. It is not a cure-all, but a nourishing addition to a balanced diet.

Key Points

General Safety: For most people, drinking bone broth daily in moderation is safe and can provide a simple nutritional boost.
Mind the Sodium: Many store-bought broths contain high sodium; opt for low-sodium or homemade versions to manage intake, especially with high blood pressure.
Benefits for Gut & Joints: While research is mixed, the protein and amino acids may support gut health and provide building blocks for joints, though absorption varies.
Potential for Sensitivities: Those sensitive to histamines or glutamates may experience side effects like headaches or digestive issues from daily consumption.
Homemade is Best: Making your own broth gives you control over ingredients, quality, and reduces potential concerns like high sodium or contaminants.
Not a Cure-All: View bone broth as a nourishing addition to a balanced diet, not as a replacement for other healthy foods or a miraculous remedy.

Is It Safe to Drink Bone Broth Every Day?

For most people, drinking bone broth daily is considered safe, especially when consumed in moderation. Many health experts suggest starting with one cup (8 ounces) per day and monitoring your body's response. The key lies in the quality of the broth and being mindful of potential downsides like high sodium content, particularly in commercial products. A single cup of bone broth can provide a significant amount of protein, amino acids, and minerals, making it a simple way to boost nutrient intake. However, it is not a magic bullet and should complement, not replace, a balanced, whole-food diet. Consistency is often highlighted as more important than high volume.

Potential Health Benefits of Daily Intake

Consistent consumption of bone broth may offer several health advantages. It is an excellent source of hydration, containing electrolytes like sodium, potassium, and magnesium that help replenish fluids. The high protein content, primarily from collagen and gelatin, can increase satiety and potentially aid in weight management. The amino acids present, such as glycine, are known to have anti-inflammatory effects and may improve sleep quality. For gut health, the glutamine derived from gelatin is believed to help strengthen the intestinal lining, though more human-based research is needed. The collagen may also support joint and skin health by providing amino acid building blocks, though its direct impact is less certain compared to supplements.

Risks and Considerations of Daily Consumption

While generally safe, there are important considerations for daily bone broth drinkers:

High Sodium Content: Many commercial bone broths are packed with sodium to enhance flavor. This can be a concern for individuals with high blood pressure, heart disease, or kidney issues. Opting for low-sodium or homemade versions is crucial for controlling salt intake.
Histamine and Glutamate Sensitivity: Long simmering times can increase the levels of histamines and glutamates in bone broth. People with sensitivities to these compounds may experience side effects such as headaches, brain fog, stomach issues, or fatigue. Monitoring how your body reacts is recommended.
Heavy Metal Contamination: The possibility of heavy metals, such as lead, leaching from animal bones into the broth has been raised. However, several recent studies have found these levels to be extremely low and not a significant health risk when using high-quality, reputable sources. The risk is minimized with responsible sourcing.
Not a Cure-All: Health experts emphasize that bone broth is not a miracle cure. Its benefits are best realized as part of a holistic, healthy diet, not as a replacement for balanced nutrition.

Homemade vs. Store-Bought Bone Broth

Your choice between homemade and store-bought broth can significantly impact its quality and potential benefits. This comparison table highlights the key differences.


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Control over Ingredients	Full control over sodium, spices, and bone quality	Ingredients and sodium levels are set by the manufacturer
Cost	Generally more cost-effective per serving	Can be expensive, especially for organic, high-quality brands
Time Commitment	Requires significant time for simmering (12-48 hours)	Ready to drink, minimal preparation time
Convenience	Less convenient, requires planning and effort	Highly convenient for a quick, warm beverage or recipe base
Nutrient Profile	Nutrient density can vary based on bones and cooking time	Generally consistent, but may contain lower nutrient concentrations

Expert Perspectives and Practical Tips

Registered dietitians offer balanced views on daily bone broth consumption. Many agree it can be a nourishing addition to the diet, especially for hydration and protein intake, but caution against unrealistic expectations. They stress that its components are more effective as part of a wider nutrient-rich diet. For those concerned about potential downsides like sodium or heavy metals, making your own broth from high-quality, responsibly sourced bones is the ideal solution. Consistency is more important than consuming large quantities, and finding a schedule that works for you is key.

Incorporating Bone Broth Daily

To safely and effectively add bone broth to your routine, consider these tips:

Start Small: Begin with one cup a day to see how your body reacts, then increase gradually if desired.
Choose Low-Sodium: Look for unsalted or low-sodium store-bought versions, or make your own to control the salt.
Use as a Base: Incorporate it into recipes like soups, stews, and sauces instead of sipping it plain every day to prevent palate fatigue.
Morning Ritual: Enjoy a warm cup in the morning to kickstart your metabolism and support gut health.
Check with Your Doctor: If you have a pre-existing medical condition, consult your healthcare provider or a registered dietitian before starting a daily regimen.

Conclusion: A Nutritious Addition, Not a Miracle Cure

Drinking bone broth daily is generally safe for most individuals and can offer a number of nutritional benefits, including enhanced hydration, a simple source of protein, and support for gut and joint health. However, it is not a magic cure-all and should be viewed as a nourishing supplement to an overall healthy diet. Key considerations include the high sodium content of many store-bought varieties and potential sensitivities to histamines or glutamates. To maximize benefits and minimize risks, opt for homemade or low-sodium options from reputable brands, and most importantly, listen to your body and consult with a healthcare professional if you have any concerns. A mindful approach to daily consumption can make bone broth a healthy and comforting part of your routine. You can learn more about its components in a 2025 review on its gut barrier benefits.

Frequently Asked Questions

For general wellness, one cup (8 ounces) per day is a common recommendation. For specific goals like gut health, some suggestions go up to three cups, but listening to your body is most important.

While convenient, store-bought broths often contain more sodium and have a more variable nutrient profile than homemade. Making your own gives you full control over ingredients and quality.

Yes, its high protein content can increase satiety and help you feel full, which may assist with weight management. However, it should be part of a broader healthy eating and exercise plan, not a substitute for meals.

Excessive intake could lead to high sodium consumption with store-bought varieties. Some people may also experience headaches, bloating, or digestive issues due to sensitivities to histamines or glutamates.

Bone broth contains collagen and gelatin, which provide amino acids. While these are building blocks for joint cartilage and skin, the body breaks them down, and the effect is often less pronounced or reliable than with specific collagen supplements.

Concerns about heavy metals like lead leaching from bones exist, but studies have found the levels in broth to be very low and not a significant risk when sourcing is reputable. Using high-quality, grass-fed bones minimizes this potential risk.

While generally safe, pregnant women and children should consult a doctor before starting a daily regimen. High protein content could be a concern for some, and medical advice is recommended for all dietary changes.