Understanding How Much Bone Broth to Get Collagen

November 11, 2025 •

4 min read

While some commercial bone broths claim to offer significant collagen, a 2019 study noted they are unlikely to provide consistently reliable concentrations of collagen precursors compared to supplements. Understanding how much bone broth to get collagen is complex, as the amount extracted varies dramatically based on preparation methods and ingredients.

Quick Summary

This guide explains the variable collagen content in bone broth, outlining how factors like cooking time and ingredients influence the final amount. It compares bone broth to collagen supplements, details typical consumption levels for various health goals, and provides practical advice on maximizing the nutritional benefits.

Key Points

Inconsistent Collagen Levels: The collagen content in bone broth varies significantly, ranging from 5 to 17 grams per cup, depending on preparation.
Daily Intake for Benefits: For general wellness, one cup per day is a good starting point, while 2-4 cups daily may be better for targeting joint pain or skin health.
Supplements Offer Consistency: Unlike bone broth, collagen supplements provide a precise, measured dose of concentrated collagen peptides.
Homemade vs. Store-Bought: The collagen content in homemade broth is influenced by factors like bone type, simmer time, and the use of acid.
More Than Just Collagen: Bone broth offers a wider range of nutrients, including amino acids, minerals, and electrolytes, that are not present in isolated collagen supplements.
Look for the Gel: A high-quality bone broth will have a gelatinous, jiggly texture when chilled, indicating a high concentration of collagen.
Dietary Support for Production: Combine bone broth with vitamin C-rich foods like citrus and berries to help your body effectively synthesize collagen.

The Variable Collagen Content in Bone Broth

Bone broth is made by simmering animal bones and connective tissues for an extended period, which breaks down the collagen into a more easily digestible form called gelatin. The resulting liquid contains the amino acids, like glycine and proline, that are the building blocks for new collagen production in the body. However, unlike a standardized supplement, the amount of collagen in a cup of bone broth can vary widely, from around 5 to 17 grams, and is not precisely measurable.

Factors Influencing Homemade Bone Broth Collagen

Several factors can significantly impact the final collagen density of your homemade broth:

Bone Type: Different animal bones yield different types and amounts of collagen. Beef and pork bones, especially marrow and knuckle bones, are typically rich in Type I and III collagen, beneficial for skin, bones, and joints. Chicken bones, particularly chicken feet, are excellent sources of Type II collagen, which supports joint and cartilage health. Fish bones are also a good source, yielding 8-12 grams of collagen per serving in some commercial preparations.
Simmer Time: To extract the maximum amount of collagen, simmering bones for a long duration is crucial, with 12 to 24 hours often recommended. A longer, slower simmer allows more connective tissue to break down and infuse the liquid. A shorter cooking time will result in a less gelatinous, less collagen-dense broth.
Acidic Addition: Adding a small amount of an acid, such as apple cider vinegar, is a traditional step that helps break down the bones and extract more nutrients, including collagen.
Gel Test: A key indicator of a high-quality, collagen-rich broth is its gelatinous texture when chilled. If your broth turns into a jelly-like consistency, you can be confident that you’ve extracted a significant amount of gelatin (and its collagen amino acid precursors).

Bone Broth vs. Collagen Supplements

While both bone broth and supplements can contribute to your collagen intake, they have distinct differences in concentration, consistency, and nutritional profile. For instance, consuming a full cup of bone broth (which offers a range of vitamins, minerals, and electrolytes) is very different from taking a measured dose of concentrated collagen peptides.


Feature	Bone Broth	Collagen Supplements
Collagen Amount	Highly variable (e.g., 5-17g per cup), depends on preparation.	Precise and consistent amount per serving (e.g., 10-20g).
Nutritional Profile	Contains a broad range of whole-food nutrients, amino acids, and minerals.	Isolated protein; often lacks the vitamins, minerals, and electrolytes found in broth.
Bioavailability	Naturally occurring, unprocessed peptides that are easily absorbed by the body.	High bioavailability, as the collagen is hydrolyzed into small, easy-to-absorb peptides.
Processing	Minimally processed (simmered and strained).	Undergoes significant processing to extract and hydrolyze the collagen.
Best For	Holistic nutrient intake, gut health support, and those who prefer whole foods.	Targeted, high-dose collagen intake for specific goals, convenience, and consistent dosing.

How Much Bone Broth Should You Drink?

Ultimately, the ideal daily intake depends on your individual health goals. Consistency is often more important than the exact amount.

General Health and Wellness: Starting with a daily serving of 5-7oz (about one cup) is a good starting point for most people. You can increase your intake over time or aim for 3-4 times per week if daily consumption isn't feasible.
Joint Pain and Cartilage Support: For targeted benefits like relieving joint pain, some recommendations suggest drinking 2-4 cups daily. The amino acids can help repair and maintain cartilage.
Skin, Hair, and Nails: To support skin elasticity and stronger hair and nails, aiming for two or more cups of bone broth per day may provide noticeable results.
Gut Health: If focusing on gut health, drinking at least three cups per day is often suggested, with one on an empty stomach in the morning for best results.

Maximizing Your Collagen Intake

Choose the Right Bones: Use a mix of collagen-rich bones like knuckles, feet, and marrow bones for a nutrient-dense broth.
Simmer for Hours: Commit to a long, slow simmer. A gelatinous texture upon chilling is your indicator of success.
Add Vinegar: Use a splash of apple cider vinegar at the beginning of the process to help extract minerals and collagen.
Combine with Other Foods: Incorporate vitamin C-rich foods like citrus fruits or berries, which are essential for collagen synthesis.
Supplement with Whole Foods: Don't rely solely on bone broth. Eat a diverse diet including other protein sources and foods that aid collagen production, such as leafy greens, eggs, and garlic.

Conclusion

While bone broth offers a natural and holistic way to consume collagen and other beneficial nutrients, the amount of collagen you actually receive can be inconsistent. For precise dosing, collagen supplements offer a more controlled option. However, for those who prefer a whole-food approach, consuming 1-4 cups of high-quality bone broth daily, depending on your health goals, can be a valuable part of a balanced diet. Ultimately, the choice depends on your priorities: a guaranteed high dose of collagen peptides or a more comprehensive nutrient profile from a whole-food source like bone broth.

Here’s a link to further reading on the general benefits of bone broth: Bone Broth: Benefits, How To Make and Nutrition.

Frequently Asked Questions

For general wellness, one cup of high-quality bone broth a day can be a great starting point, though consistency is key. For specific therapeutic goals like treating joint pain, 2-4 cups daily is often suggested.

To increase collagen in homemade broth, use collagen-rich bones like knuckles, feet, and marrow bones. Ensure a long, slow simmer for 12-24 hours, and add a splash of apple cider vinegar at the start of cooking.

Bone broth provides a holistic range of nutrients in addition to collagen, while supplements offer a more reliable and concentrated dose of collagen peptides. The best choice depends on whether you prioritize a whole-food source or a consistent, high dose.

The collagen in bone broth is broken down into small, digestible peptides during simmering, making it highly bioavailable. However, some studies suggest that bone broth may not provide the therapeutic concentrations found in dedicated supplements.

The collagen content of store-bought bone broth can be highly variable. Higher-quality brands that are slow-simmered for long periods and gel when chilled will contain more collagen than lower-quality, quick-processed options.

The gel test is a simple way to determine the quality of your bone broth. If the refrigerated broth becomes a solid, gelatinous jelly, it indicates a high concentration of collagen and other extracted nutrients.

There is a risk of heavy metals, such as lead, seeping into the broth from bones during cooking. While later studies suggest the content is low, it's recommended to moderate consumption and use high-quality, responsibly sourced bones.