Separating Fact from Fiction: Is There Folic Acid in Bone Broth?

November 8, 2025 •

4 min read

Despite its reputation as a nutrient powerhouse, the amount of naturally occurring folate (vitamin B9) in bone broth is often very low. This raises the question, Is there folic acid in bone broth?, and how its nutritional profile compares to other, more reliable dietary sources of this essential vitamin.

Quick Summary

Bone broth provides small, inconsistent amounts of natural folate, not synthetic folic acid. The vitamin content varies depending on ingredients, making it an unreliable source of B9. Its primary benefits come from collagen and minerals.

Key Points

Trace Folate: Bone broth contains very small, variable amounts of natural folate (vitamin B9), not synthetic folic acid.
Inconsistent Levels: The exact folate content depends heavily on the specific ingredients and how long the broth is simmered.
Focus on Other Nutrients: The primary nutritional benefits of bone broth are typically associated with its collagen, amino acids like glycine, and minerals such as calcium and magnesium, not high vitamin content.
Better Folate Sources: Excellent dietary sources of folate include leafy green vegetables, legumes, and fortified grains.
Fortification is Different: Some commercial bone broths may be fortified with folic acid, but this is a separate process and not a natural component.
Not a Reliable Source: Due to the low and inconsistent levels, bone broth is not a reliable or efficient source for meeting daily folate requirements.

The Truth About Folate vs. Folic Acid

Before addressing whether bone broth contains vitamin B9, it is crucial to understand the distinction between folate and folic acid. Though often used interchangeably, they are not the same substance.

Folate: This is the naturally occurring form of vitamin B9 found in many foods, particularly dark green leafy vegetables, legumes, and liver. Our bodies efficiently absorb and utilize this natural form of the vitamin.
Folic Acid: This is the synthetic, man-made version of vitamin B9. It is used in dietary supplements and to fortify foods like flour, cereal, and bread. Unlike natural folate, folic acid is metabolized by the liver, and some individuals may have difficulty converting it into its active form.

So, when considering bone broth, we are primarily concerned with its folate content from natural sources, such as bones and any added vegetables, rather than synthetic folic acid, which would only be present if a manufacturer specifically fortified the product.

The Low Folate Content in Bone Broth

Data from nutrition databases and studies show that the folate content in bone broth is not particularly high, especially when compared to other foods. The simmering process, which extracts minerals and other compounds from bones, does not extract significant amounts of water-soluble vitamins like folate.

According to an analysis, a cup of canned beef broth contains only about 4.8 mcg of total folate. Another study, comparing different stocks, showed that beef stock had 4.8 µg and chicken stock had 12 µg, both relatively small amounts. The final nutritional makeup is highly dependent on the ingredients and cooking methods. For example, a bone broth recipe that includes folate-rich vegetables like spinach, celery, and carrots will contain more folate than one made only with bones.

Bone Broth's Primary Nutritional Contributions

While bone broth is not a strong source of folate, it is known for other nutritional benefits. These are typically the focus of its health claims and are better supported by the available evidence.

Collagen and Gelatin: Long-simmering bones extract collagen, which turns into gelatin upon cooking. The amino acids in gelatin, such as glycine, are used to build connective tissue and may support joint health.
Amino Acids: Glycine and arginine are amino acids found in bone broth that possess anti-inflammatory properties, potentially benefiting gut health and reducing inflammation.
Minerals: Bones are a source of minerals like calcium, magnesium, and phosphorus, which are released into the broth during cooking. However, the amount that leaches into the broth can be inconsistent and may not be a significant source compared to a balanced diet.

Folate Content: Bone Broth vs. Rich Sources

To put the folate content of bone broth into perspective, consider the following comparison table. The daily recommended intake of folate for adults is 400 mcg DFE (Dietary Folate Equivalents).


Food Item	Serving Size	Folate (mcg DFE)	% Daily Value (DV)	Reliability as Folate Source
Canned Beef Broth	1 cup	4.8	1%	Very Low
Boiled Spinach	½ cup	131	33%	High
Fortified Breakfast Cereal	½ cup	100+	25%+	High
Cooked Lentils	1 cup	358	90%	Very High
Cooked Asparagus	4 spears	89	22%	High
Beef Liver, braised	3 ounces	215	54%	Very High

Rely on Diverse Sources for Folate

For individuals seeking to increase their folate intake, especially women who are pregnant or planning to become pregnant, relying on bone broth is not recommended. The Centers for Disease Control and Prevention (CDC) recommends that all people capable of becoming pregnant get 400 mcg of folic acid daily from supplements or fortified foods, in addition to consuming a balanced diet.

To effectively boost your folate intake, focus on incorporating a variety of proven, folate-rich foods into your diet, including:

Leafy Greens: Spinach, kale, and romaine lettuce.
Legumes: Lentils, chickpeas, and black beans.
Fruits: Oranges, bananas, and avocados.
Fortified Grains: Many types of bread, pasta, and cereals are enriched with folic acid.
Liver: A potent source of natural folate.

Can I add extra folate sources to my bone broth?

Yes, you can increase the folate content of your homemade bone broth by adding vegetables. Simmering vegetables like carrots, celery, and onions adds nutrients and flavor. Adding a handful of spinach towards the end of cooking can also contribute more folate. However, as folate is water-soluble and heat-sensitive, some will be lost during the long simmering process.

Conclusion

In summary, bone broth is not a meaningful source of folic acid, and its contribution of natural folate is minimal and unreliable. While it may offer other benefits related to collagen, minerals, and amino acids, it should not be depended on as a primary source of vitamin B9. To meet your folate needs, focus on consuming a balanced diet rich in leafy greens, legumes, and fortified foods, and consider a supplement, especially if you are of childbearing age. A diverse diet remains the most effective way to ensure a sufficient intake of all essential vitamins and minerals.

Reference Link

For further information on folate requirements and dietary sources, visit the CDC's page on folic acid: https://www.cdc.gov/ncbddd/folicacid/about.html

Frequently Asked Questions

No, bone broth is not considered a good source of folate. While it may contain trace amounts from bones and added vegetables, the levels are generally low and inconsistent, and it should not be relied upon to meet your daily intake.

Folate is the natural form of vitamin B9 found in food, while folic acid is the synthetic, manufactured form used in supplements and fortified foods. Your body processes them differently, and the folate in bone broth, if present, is the natural form.

Bone broth is primarily known for its high content of collagen, gelatin, amino acids like glycine, and various minerals such as calcium, magnesium, and phosphorus.

No, their nutritional content can vary significantly. Homemade broth's nutrients depend entirely on the recipe and ingredients, while store-bought versions may have added nutrients like vitamins and minerals, or can contain high levels of sodium.

You can increase the folate content by adding folate-rich vegetables like spinach, kale, and legumes to your broth recipe. However, some folate will be lost during the long cooking process due to its heat-sensitive nature.

Women who are pregnant or planning to become pregnant need to ensure they have adequate folate levels to prevent neural tube defects. Additionally, individuals with malabsorption disorders, heavy alcohol use, or certain genetic factors may require more attention to their folate intake.

Far superior sources of folate include leafy greens, beans, lentils, beef liver, eggs, and fortified grain products like cereals and bread.