Is there scientific evidence for bone broth benefits?

November 28, 2025 •

4 min read

While anecdotal support for bone broth's health benefits is abundant, scientific research remains limited and mixed, according to numerous reviews of existing studies. This article will delve into what the science actually says about bone broth benefits, separating fact from popular claims.

Quick Summary

This article examines the scientific basis for bone broth's purported health effects, analyzing research on its nutritional components and separating established facts from unsubstantiated health claims.

Key Points

Limited Direct Evidence: Few human studies have directly tested bone broth, and many claims are based on research into its individual components, not the broth itself.
Variable Collagen Content: The collagen and gelatin levels in bone broth are highly variable and generally too low to provide therapeutic benefits for joints and skin, unlike standardized supplements.
Amino Acids Support Potential Benefits: Bone broth contains amino acids like glycine and glutamine that have shown benefits for sleep and gut health in controlled studies, though therapeutic doses are likely higher.
Hydrating and Protein-Rich: The most consistent scientific evidence supports bone broth as a source of hydration and easily digestible protein, making it a nourishing dietary addition.
Potential Risks Exist: Issues like heavy metal contamination (lead) and high sodium content in commercial products are potential risks to consider, making quality sourcing important.
Not a Miracle Cure: Current scientific evidence suggests bone broth is a healthy food rather than a cure-all, and expectations for dramatic health improvements should be tempered.
Consider Alternatives for Targeted Benefits: For specific health goals like higher-dose collagen intake, supplements may be a more reliable option due to standardized dosages.

Understanding the Nutritional Landscape of Bone Broth

Bone broth is a savory liquid created by simmering animal bones and connective tissues for an extended period, often with vegetables and herbs. This long cooking process extracts various compounds, including proteins, minerals, and amino acids.

The Science Behind Bone Broth's Components

Collagen and Gelatin: Collagen is extracted from bones and breaks down into gelatin during cooking. While some believe consuming gelatin supports collagen production, scientific evidence suggests the body breaks it down into amino acids for use as needed. Studies indicate bone broth's concentration of these compounds might be too low compared to supplements for significant effect.
Amino Acids: Bone broth contains amino acids like glycine, proline, glutamine, and arginine. Glycine may aid sleep and calm the nervous system, while glutamine supports gut lining. Arginine has studied anti-inflammatory properties, but broth dosage varies.
Minerals: Small amounts of minerals like calcium, magnesium, and phosphorus are present, but typically don't significantly contribute to daily intake. Acidic ingredients can help extract these minerals during cooking.

Scientific Evidence for Specific Bone Broth Claims

Research specifically on bone broth's health claims is scarce. Support is often based on studies of its components or similar foods like chicken soup.

Gut Health

Human studies on bone broth and gut health are limited, but animal studies and amino acid research offer some support. A mouse study showed bone broth had anti-inflammatory effects and reduced intestinal damage. Gelatin may help regulate digestion. Amino acids like glutamine and glycine may help repair the intestinal wall, although often studied at higher doses.

Joint Health

The claim that bone broth improves joint health is popular due to its collagen and gelatin content. However, research suggests the concentration of collagen precursors in bone broth is unlikely to be sufficient for significant collagen synthesis. Studies on supplemental collagen and gelatin with Vitamin C have shown positive effects, particularly in athletes, highlighting the importance of controlled, higher doses not typically found in broth.

Inflammation

Bone broth components may have anti-inflammatory properties, but direct human evidence is lacking. Glycine and arginine are highlighted for potential anti-inflammatory effects, though a meta-analysis on arginine supplementation showed conflicting results.

Comparison: Bone Broth vs. Collagen Supplements


Feature	Bone Broth	Collagen Supplements (e.g., Peptides)
Source	Slow-simmered animal bones and connective tissue.	Processed and hydrolyzed collagen derived from animals.
Collagen Content	Highly variable and often too low for therapeutic effect, according to some research.	Standardized and concentrated dose for targeted benefits.
Bioavailability	The whole-food form is believed by some to be highly bioavailable, though concrete evidence is limited.	High bioavailability due to hydrolysis, allowing for easy absorption.
Nutrient Profile	Provides a broader spectrum of nutrients, including minerals and amino acids.	Typically isolates collagen protein, without the other nutrients found in broth.
Preparation	Time-consuming to make at home; quality can vary widely among store-bought options.	Convenient, pre-measured powders or capsules.

Conclusion: The Bottom Line on Bone Broth's Evidence

Scientific evidence specifically supporting bone broth's therapeutic benefits is limited. While it contains beneficial compounds, their concentration and efficacy are often insufficient for pronounced effects seen in supplement studies. Scientifically supported benefits relate mainly to general nutrition: it's a hydrating, protein-rich, and easily digestible food. For specific health goals, a balanced diet and targeted supplementation may be more effective. Enjoying bone broth as part of a healthy diet is reasonable, but viewing it as a "miracle cure" isn't scientifically supported.

For more information on nutritional science, consult authoritative resources like the Harvard T.H. Chan School of Public Health: The Nutrition Source: Collagen.

Key Takeaways

Limited Direct Evidence: Few human studies have directly tested bone broth; many claims rely on research into its components, not the broth itself.
Variable Collagen Content: Bone broth's collagen and gelatin levels are variable and often too low for therapeutic joint and skin benefits compared to standardized supplements.
Amino Acids Offer Promise: Glycine and glutamine in bone broth show potential benefits for sleep and gut health in studies, but therapeutic doses are likely higher.
Not a Mineral Powerhouse: Minerals extracted into broth are in small amounts, offering minimal contribution to daily needs.
A Healthy Dietary Addition, Not a Cure: Bone broth is hydrating and protein-rich, a nourishing food, not a cure-all for specific health issues.
Potential Risks Exist: Heavy metal contamination (lead) and high sodium are potential risks, emphasizing the importance of quality sourcing.
Consider Alternatives for Targeted Benefits: Supplements may be more reliable for specific health goals requiring higher-dose collagen due to standardized dosages.

FAQs

Q: What is the main difference between bone broth and stock? A: Bone broth simmers longer (12–48+ hours) than stock, extracting more collagen, gelatin, and minerals, making it thicker and more nutrient-dense.

Q: Does bone broth help with joint pain? A: While containing joint-supporting compounds, studies suggest their concentration in bone broth is likely too low to significantly impact joint pain compared to targeted supplements.

Q: Can bone broth heal leaky gut? A: There is no strong scientific evidence confirming bone broth can directly heal leaky gut. However, glutamine, an amino acid in bone broth, may support intestinal wall integrity.

Q: Is the collagen in bone broth more bioavailable than supplements? A: Some claim whole-food collagen in bone broth is more bioavailable, but research is limited. Hydrolyzed collagen peptides in supplements are processed for high absorption.

Q: Can bone broth be contaminated with lead? A: Some studies have found elevated lead levels, though others disagree. Sourcing high-quality, organic, and grass-fed bones may reduce this risk.

Q: What are the main proven benefits of drinking bone broth? A: Proven benefits relate to hydration and protein intake. It's a palatable source of liquid and protein, useful during illness or as a low-calorie food.

Q: How can I ensure I'm getting the most nutrients from my bone broth? A: Use an acidic ingredient like apple cider vinegar and simmer for 12-24 hours to maximize nutrient extraction. The quality and type of bones also affect nutrient content.

Frequently Asked Questions

While bone broth contains compounds like collagen and gelatin, the scientific evidence suggests that the amount extracted during simmering is likely too low to have a significant effect on joint pain, especially compared to therapeutic doses in supplements.

Some proponents claim that the whole-food form of collagen in bone broth is more bioavailable, but research is limited on this topic. In contrast, hydrolyzed collagen peptides in supplements are specifically processed for high absorption.

Bone broth contains amino acids like glycine and arginine that have known anti-inflammatory properties. However, direct human studies on bone broth itself are scarce, and its anti-inflammatory effects have not been conclusively proven.

There is no definitive scientific evidence that bone broth alone can heal leaky gut. While its amino acids may support the intestinal barrier, many of these claims are extrapolated from animal or laboratory studies on individual components, not the broth itself.

While bones are rich in minerals like calcium, magnesium, and phosphorus, only very small amounts are extracted into the broth during cooking. For significant mineral intake, bone broth is not a reliable source.

Potential risks include lead contamination, particularly from bones sourced poorly, and high sodium content in some commercial products. It is important to source high-quality bones and check the sodium levels of store-bought versions.

Bone broth is low in calories and high in protein, which can promote feelings of fullness and aid in weight management. However, no specific studies directly link bone broth consumption to significant weight loss.