Is it unhealthy to drink broth? A balanced nutritional analysis

October 18, 2025 •

4 min read

Bone broth, made by simmering animal bones for an extended period, has garnered significant popularity in the wellness community, with many touting it as a miraculous health elixir. However, a closer look at the nutritional profile and potential risks is necessary to answer the critical question: is it unhealthy to drink broth?

Quick Summary

This article provides a comprehensive look at the health implications of drinking broth. It explores the potential drawbacks, such as high sodium and heavy metal concerns, alongside the benefits like hydration and protein. It also compares homemade versus store-bought options and discusses specific health conditions to consider.

Key Points

Sodium is the primary concern: Store-bought broth can contain very high levels of sodium, a risk for individuals with hypertension, kidney, or heart disease.
Heavy metal risk is debated: While concerns exist about lead leaching from bones, research is mixed, and experts recommend moderation to minimize any potential risk.
Intolerances are a real issue: The high histamine and glutamate content in broth can trigger adverse reactions like headaches, bloating, or skin issues in sensitive individuals.
Homemade is often healthier: Preparing your own broth gives you full control over the ingredients, especially sodium, avoiding many of the risks associated with commercial versions.
Benefits are primarily from hydration and protein: While promoted for collagen and gut health, the main proven benefits are hydration, electrolytes, and a decent source of protein, especially when compared to regular broth.
Moderation is recommended: For most, drinking broth in moderation is safe, but excessive consumption or underlying health conditions warrant caution and professional advice.

The Health Hype: Broth's Potential Benefits

Broth, particularly bone broth, is praised for its nutritional content and potential health benefits. It is a source of hydration and contains several essential components that contribute to overall wellness.

Nutritional Composition and Potential Upsides

Bone broth is often rich in vitamins and minerals, including calcium, magnesium, and phosphorus, though the exact content varies widely depending on the ingredients and cooking time.

Hydration: Since broth is mostly water, it can help you stay hydrated, especially after physical activity, as it also contains electrolytes like sodium and potassium.
Protein and Amino Acids: Bone broth provides a fair amount of protein, often containing valuable amino acids like glycine and arginine, which have anti-inflammatory benefits and can support muscle growth.
Gut Health: The gelatin and collagen in bone broth are rich in amino acids that may help soothe the stomach and support the intestinal barrier, though more human research is needed to fully confirm these claims.
Joint and Skin Health: The collagen extracted from bones may supply the building blocks for healthy skin, hair, and joints. However, the body breaks down this collagen into amino acids, and there's no strong evidence that ingesting it directly increases your body's collagen levels.

The Potential Downsides: When Broth Can Be Unhealthy

Despite its lauded benefits, certain aspects of broth consumption can be unhealthy for specific individuals or if consumed excessively. This is where the concern "is it unhealthy to drink broth?" comes into focus.

High Sodium Content

One of the most significant drawbacks, especially with store-bought broths, is the high sodium content.

Elevated Blood Pressure: A single cup of commercially prepared broth can contain a substantial portion of the recommended daily sodium limit. This poses a risk for individuals with high blood pressure, heart disease, or kidney issues.
Hidden Salt: Many store-bought broths use salt for flavor, and the amount can quickly add up, contributing to an overall unhealthy diet. Opting for low-sodium or unsalted versions is a crucial step for managing intake.

Risk of Heavy Metal Contamination

Concerns have been raised about the potential for heavy metals, such as lead, to leach from animal bones into the broth during the long simmering process.

Accumulation in Bones: Lead and other heavy metals can accumulate in the bones of farm animals over time.
Limited Research: While some studies show elevated levels, others suggest the risk is minimal. Experts recommend moderation and sourcing bones from animals raised in low-lead environments to mitigate this risk.

Histamine and Glutamate Sensitivity

Some individuals may experience adverse reactions due to the concentration of certain compounds in broth.

Histamine Intolerance: The extended simmering time in bone broth can increase its histamine content. For those with histamine intolerance, this can cause symptoms like headaches, bloating, rashes, or digestive issues.
Glutamate Sensitivity: Broth is also high in naturally occurring glutamate, which can be an issue for people with a sensitivity, potentially triggering headaches or anxiety.

Homemade vs. Store-Bought Broth: A Comparison

Understanding the differences between homemade and store-bought broth is key to making a healthier choice. The nutritional content, ingredients, and potential risks vary significantly.

| Feature | Homemade Broth | Store-Bought Broth | Control Over Ingredients | Full control over herbs, vegetables, and most importantly, sodium levels. | Limited control; often contains high sodium, additives, and flavorings. | Potential for Heavy Metals | Can be a concern depending on the source of the bones, but you can control sourcing. | Generally safe, but some studies have raised concerns; depends on the manufacturer. | Sodium Content | Can be made low-sodium or salt-free, allowing for perfect seasoning. | Ranges from low-sodium to very high; requires careful label reading. | Nutrients and Consistency | Nutritional content can vary based on bones used and simmer time. | More consistent nutritional profile, though often lower in protein than high-quality homemade broth. | Cost and Time | More time-consuming to prepare but generally more cost-effective. | Convenient but can be more expensive, especially for organic or high-protein varieties.

Making the Healthiest Broth Choice

To navigate the potential downsides and maximize benefits, a thoughtful approach is best.

Choose Homemade: If possible, making broth at home gives you full control over ingredients and sodium content.
Select Low-Sodium Options: If buying store-bought, always read the labels and opt for low-sodium or unsalted varieties.
Practice Moderation: Consuming broth in moderation is key. A cup or two per day is generally considered safe for most healthy individuals.
Consult a Professional: People with specific health conditions like high blood pressure, kidney disease, or histamine intolerance should consult a doctor or dietitian before incorporating broth as a staple.

Conclusion: A Balanced Perspective

To definitively answer is it unhealthy to drink broth?, the answer is nuanced. For most healthy individuals, broth can be a nutritious, hydrating, and low-calorie addition to the diet when consumed in moderation. It provides beneficial amino acids and minerals that support various bodily functions. However, the risks associated with high sodium in store-bought options, potential heavy metal contamination, and specific intolerances mean it is not universally healthy for everyone. The healthiest approach is to be mindful of your overall dietary needs and health conditions, and to prioritize homemade or low-sodium, high-quality store-bought varieties.

For more detailed information on specific medical conditions and diet, you can find resources from reputable health organizations like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC8618064/).

Frequently Asked Questions

Most people can safely drink store-bought broth every day in moderation. However, it is crucial to choose low-sodium or unsalted varieties to avoid excessive salt intake, which can be a health concern for some.

Yes, for some people, consuming broth in very high concentrations or in large amounts can overload the digestive system and cause discomfort, including bloating, gas, or diarrhea.

While bone broth contains collagen, the body breaks it down into amino acids during digestion, which it can then use to produce its own protein. There is not enough evidence to prove that consuming collagen-rich broth directly boosts your body's collagen levels.

To avoid high sodium, either make your own broth at home, which gives you complete control over the salt, or be diligent about reading labels on store-bought options and choosing varieties labeled as low-sodium or unsalted.

Bone broth is typically made by simmering bones for a much longer period (up to 24 hours or more), which extracts more collagen and minerals. Regular broth is made by simmering meat and vegetables for a shorter time, resulting in a less gelatinous texture and typically lower protein content.

Yes, broth with high sodium content can contribute to elevated blood pressure. This is particularly a risk with many store-bought options, so checking labels for sodium is vital if you have or are at risk for high blood pressure.

Individuals with histamine intolerance should be cautious with broth, especially bone broth, as the long cooking time increases its histamine content. For sensitive individuals, this can trigger symptoms like headaches, bloating, or rashes.