Is it safe to drink bone broth everyday? The pros, cons, and precautions

November 27, 2025 •

4 min read

While bone broth is praised for its health benefits, its safety for daily consumption depends on several factors. According to experts at the Cleveland Clinic, while generally safe in moderation for most healthy people, potential risks like high sodium exist. It is important to explore whether it is safe to drink bone broth everyday and what precautions to take.

Quick Summary

Drinking bone broth daily is generally safe for healthy individuals but requires attention to sodium intake and ingredient sourcing. Key considerations include heavy metals, glutamate sensitivity, and pre-existing medical conditions.

Key Points

Generally Safe: Drinking bone broth daily is considered safe for most healthy individuals when consumed in moderation.
Monitor Sodium: A primary risk of daily consumption is the high sodium content in many commercial bone broths, which can affect blood pressure and heart health.
Check for Heavy Metals: While the risk is low, heavy metals like lead can leach into broth. Using high-quality, organic bones and limiting consumption helps mitigate this.
Watch for Sensitivities: Individuals with sensitivities to histamine or glutamate may experience adverse side effects like headaches or digestive issues from daily intake.
Homemade vs. Store-Bought: Homemade broth provides full control over ingredients and sodium, whereas store-bought options require careful label reading to avoid unnecessary additives.
Consult a Doctor: People with chronic health conditions (e.g., kidney or heart disease) or during pregnancy should consult a healthcare provider before starting a daily regimen.

Understanding the Health Benefits of Daily Bone Broth

For many, a daily cup of bone broth is a staple of a wellness-focused routine, offering potential benefits that align with its nutrient-rich profile. The purported advantages are numerous, though research on direct human impacts is often limited. These benefits are mainly derived from the components leached from bones and connective tissue during a long simmering process.

Potential Health Perks

Hydration and Electrolytes: Made mostly of water, bone broth contributes to daily fluid intake. It also contains naturally occurring electrolytes like sodium, potassium, and magnesium, which aid in hydration, especially after exercise.
Source of Protein and Amino Acids: Bone broth provides protein, mostly in the form of collagen and gelatin. This supplies amino acids, such as glycine and proline, which are building blocks for various tissues in the body. Glycine, in particular, may support sleep quality and has anti-inflammatory properties.
Possible Gut Health Support: Some amino acids in bone broth, such as glutamine and glycine, are believed to support gut health by strengthening the intestinal lining and reducing inflammation. However, human studies directly linking the amounts found in bone broth to significant gut healing are still limited.
Joint and Skin Health: The collagen and gelatin content are often cited for promoting healthier skin and joint function. The body breaks down this collagen into amino acids, which it then uses for its own protein synthesis. While direct evidence is mixed, consuming the precursors may support these bodily functions.
Weight Management: The high protein content can promote satiety, helping to reduce overall calorie intake and supporting weight management efforts.

The Risks and Downsides of Daily Consumption

While the benefits are appealing, it is crucial to consider the potential risks associated with drinking bone broth every day. For some individuals, the risks may outweigh the perceived rewards, or require careful management to avoid adverse effects.

Potential Health Risks

High Sodium Content: Many commercially available bone broths are high in sodium, with some containing up to 500mg per cup. This can be a significant concern for those with high blood pressure, heart disease, or kidney disease.
Heavy Metal Contamination: There are lingering concerns about the potential for heavy metals like lead to leach from bones into the broth during simmering. While recent studies suggest the risk is minimal, the levels can vary depending on the bone source and preparation method. To minimize this risk, use high-quality bones and consume in moderation.
Glutamate and Histamine Sensitivity: Some individuals have sensitivities to glutamate or histamine, both of which can be present in aged or long-simmered foods like bone broth. Symptoms can include headaches, anxiety, brain fog, and digestive issues.
Digestive Issues: For some, the rich, gelatinous nature of bone broth can lead to stomach upset, bloating, or other gastrointestinal discomfort. This can be a sign of intolerance or simply consuming too much too quickly.

Comparison: Homemade vs. Store-Bought Bone Broth

Choosing between making your own bone broth and buying it pre-made involves weighing several factors, including control over ingredients, cost, and convenience. The quality of your daily intake can vary significantly based on this decision.


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Cost	Generally more affordable, especially using leftover bones.	Can be expensive, particularly for high-quality, organic brands.
Control	Full control over ingredients, including sodium, herbs, and bone source.	Limited control; ingredient quality and sodium content depend on the brand.
Convenience	Time-consuming to prepare and simmer for 12-24+ hours.	Ready-to-drink or easy to prepare from concentrates or powders.
Sourcing	Ability to choose high-quality, organic, grass-fed bones from local butchers.	Rely on manufacturer's sourcing claims; varies greatly by brand.
Additives	Additive-free; you know exactly what goes into it.	Can contain additives, preservatives, or "natural flavors" to enhance taste.

Making the Best Choice for Your Health

When deciding whether to drink bone broth every day, it is essential to consider your individual health profile, dietary needs, and preferences. For a balanced, safe approach, follow these steps:

Consult a Healthcare Provider: If you have pre-existing conditions like high blood pressure, kidney disease, or gout, or are pregnant or nursing, speak with a doctor or registered dietitian. They can provide personalized advice on whether daily consumption is suitable for you.
Monitor Your Sodium Intake: Pay close attention to the sodium content of commercial broths. Opt for low-sodium or unsalted varieties, or make your own to control the salt level entirely.
Choose High-Quality Ingredients: To minimize the risk of heavy metal exposure, select bones from organic, grass-fed, or pasture-raised animals. If buying store-bought, look for brands with transparent sourcing practices.
Listen to Your Body: If you experience digestive issues, headaches, or other adverse symptoms, it could indicate a sensitivity to histamine or glutamate. Try reducing your intake or taking a break to see if symptoms improve.

Conclusion

For most healthy individuals, drinking bone broth every day in moderation is a safe and potentially nourishing practice. It offers hydration, protein, and amino acids that may support gut health, joints, and skin. However, key precautions—particularly regarding sodium intake from commercial products and being mindful of individual sensitivities to histamine or glutamate—must be taken. Homemade bone broth from high-quality, organic sources offers the most control and purity. While it is not a 'cure-all' superfood, incorporating bone broth thoughtfully into a balanced diet can be a valuable addition to your overall wellness strategy. Consult a healthcare professional to ensure it aligns with your specific health needs.

For more nutritional guidance, you can explore resources from reputable sources like Harvard Health.

Frequently Asked Questions

The main risks are high sodium content, especially in store-bought versions, and the potential for heavy metal contamination from low-quality bones. Additionally, some individuals with sensitivities may experience adverse reactions to glutamate or histamine.

While there is no strict guideline, a moderate amount, such as 1 cup (8 ounces) per day, is a common and generally safe recommendation for healthy individuals. Some people may consume more, but it is important to monitor your sodium intake.

Yes, if you consume store-bought bone broth with a high sodium content every day. For individuals with hypertension, high daily sodium intake can be risky. Choosing low-sodium or homemade broth is essential to manage this.

Scientific studies on heavy metal content in bone broth show mixed results, but the risk is generally considered minimal, especially with moderate consumption. Sourcing bones from healthy, organic, grass-fed animals can further reduce this risk.

Individuals with high blood pressure, heart disease, kidney disease, gout, or known sensitivities to histamine or glutamate should be cautious and may need to avoid or limit consumption. Vegans and vegetarians will also avoid this animal-based product.

Making homemade bone broth offers more control over ingredient quality and sodium levels, which can be a significant advantage, especially for daily consumption. Store-bought versions can be convenient but may contain high sodium or undesirable additives.

Signs of intolerance or sensitivity may include digestive issues like bloating or gas, headaches, anxiety, brain fog, and skin reactions. If you experience these symptoms, consider reducing your intake or speaking with a doctor.