Understanding the Potential Side Effects of Bare Bones Bone Broth

November 23, 2025 •

5 min read

According to the Environmental Research Center, certain Bare Bones products have been alleged to contain trace amounts of lead, a known reproductive toxin under California's Proposition 65. When considering what the side effects of bare bones bone broth are, it's crucial to examine potential risks associated with ingredients and preparation methods.

Quick Summary

Despite its purported health benefits, bare bones bone broth may cause adverse reactions for some, including symptoms related to histamine intolerance, glutamate sensitivity, and digestive problems. Potential risks also include heavy metal contamination, though research findings are mixed.

Key Points

Heavy Metal Concerns: Some studies, including a 2013 paper, indicate that lead can leach from animal bones into broth during prolonged simmering, a risk confirmed by Proposition 65 warnings on certain Bare Bones products.
Histamine and Glutamate Sensitivity: Long cooking times can result in high concentrations of histamines and free glutamates, which may trigger headaches, anxiety, brain fog, and digestive issues in sensitive individuals.
Digestive Overload: For some, consuming large quantities of rich bone broth can overwhelm the digestive system, leading to uncomfortable symptoms such as bloating, gas, or diarrhea.
High Sodium Content: Commercial bone broths often contain significant amounts of sodium, posing a risk for individuals with high blood pressure, kidney disease, or heart conditions.
Allergen Risks: Though uncommon, allergic reactions can occur due to sensitivities to the animal proteins or other additives in the broth.
Importance of Sourcing: The quality of the bones is paramount; high-quality, ethically sourced bones from grass-fed animals can minimize the risk of heavy metal contamination.
Seek Medical Advice: Individuals with underlying health conditions or those who experience adverse reactions should consult a healthcare professional before including bone broth in their diet.

Demystifying the Potential Risks of Bare Bones Bone Broth

While bone broth has gained popularity as a nourishing wellness drink, it's not without potential downsides for some individuals. A significant point of discussion centers on the sourcing and long-simmering process, which can introduce certain side effects. Consumers exploring what the side effects of bare bones bone broth are should be aware of several key concerns, from heavy metals to digestive troubles.

Heavy Metal Contamination: A Source of Controversy

One of the most widely discussed risks of bone broth involves the potential for heavy metal contamination, particularly lead. Lead is a neurotoxin that is sequestered in animal bones over time. A 2013 study found that broth made from organic chicken bones and cartilage contained higher levels of lead than the control tap water used, suggesting the simmering process can release lead into the liquid. While a 2017 study found the levels of toxic metals to be low and pose minimal risk per serving, the discrepancy and variation based on preparation and bone quality suggest caution. California's Proposition 65 warnings on certain Bare Bones products also cite the presence of lead, indicating that even commercially produced broths are not immune to this issue. The primary takeaway is that the risk hinges on the quality of the bones and the manufacturing process, making source transparency a critical factor for consumers.

Histamine and Glutamate Sensitivity

Long cooking times, which are standard for traditional bone broth, increase the concentration of histamines and free glutamates. For a subset of the population with sensitivities to these compounds, this can lead to adverse reactions.

Histamine Intolerance: Those with histamine intolerance lack sufficient enzymes to break down histamine. When they consume high-histamine foods like aged bone broth, it can trigger symptoms such as headaches, brain fog, fatigue, skin rashes, and digestive upset.
Glutamate Sensitivity: Glutamate is an amino acid that functions as a neurotransmitter. While beneficial for most, individuals with a sensitivity may experience headaches, anxiety, restlessness, and digestive issues after consuming high-glutamate foods.

Digestive Discomfort

Although many people turn to bone broth to support gut health, it can have the opposite effect for some. This can be due to a few reasons:

Overloading the System: The rich, concentrated nature of bone broth, especially when consumed in large quantities, can overwhelm a sensitive digestive system, leading to bloating, gas, and diarrhea.
Underlying Conditions: For those with pre-existing digestive issues, such as Small Intestinal Bacterial Overgrowth (SIBO), the ingredients often used to flavor broth, like onions and garlic, can trigger symptoms.

Sodium Overload

Many commercially available bone broths, including some by Bare Bones, can contain high levels of sodium, potentially exceeding 20% of the daily value in a single cup. This can be a concern for individuals with high blood pressure, kidney disease, or other heart-related conditions. While low-sodium options are available, checking labels is essential to avoid excessive intake.

Allergic Reactions

While rare, allergic reactions to bone broth can occur, especially if individuals have sensitivities to the animal protein used (e.g., beef, chicken) or other added ingredients. It's crucial for consumers with known food allergies to read ingredient lists carefully.

Potential Side Effects of Bare Bones Bone Broth: A Comparison

To better understand the risks, comparing different broth types can be helpful. This table summarizes potential concerns related to consumption.


Potential Side Effect	Long-Cooked Bone Broth (24+ hours)	Shorter-Cooked Meat Broth (2-4 hours)	Commercially Prepared Bare Bones Broth
Heavy Metals	Higher potential for lead leaching, depending on bone quality.	Lower risk due to reduced simmering time.	Risk depends on manufacturing processes and sourcing; Prop 65 warnings exist for some products.
Histamine Intolerance	High risk due to prolonged cooking, which increases histamine content.	Lower risk, making it a better alternative for sensitive individuals.	Risk varies by cooking time in production; may be higher than fresh meat broth.
Glutamate Sensitivity	Higher levels of free glutamates, potentially triggering sensitivity symptoms.	Lower glutamate content due to shorter cooking process.	Can contain high glutamate, depending on concentration and ingredients.
Digestive Issues	High concentration may overwhelm sensitive systems, causing bloating or diarrhea.	Generally gentler on the stomach due to lower concentration of certain compounds.	Depends on product formulation and any added ingredients that may cause issues.
Sodium Content	User-controlled, allowing for low-sodium preparation.	User-controlled.	Can be very high in sodium; low-sodium options should be sought by those with restrictions.

Conclusion

While bone broth offers several potential nutritional benefits, understanding what the side effects of bare bones bone broth are is essential for a safe and positive experience. The primary concerns revolve around heavy metal contamination (particularly lead), sensitivities to high histamine and glutamate levels, and digestive issues in some individuals. The risk is often mitigated by using high-quality, ethically sourced ingredients and being mindful of cooking times. Consumers with specific health concerns, such as kidney disease or sensitivities, should consult a healthcare provider before making bone broth a regular part of their diet. By being informed, one can enjoy the benefits while minimizing the potential drawbacks associated with this popular beverage.

How to Minimize Risks

To mitigate the potential side effects, especially with commercially available products like Bare Bones, consider these actions:

Verify Sourcing: Look for companies that are transparent about their bone sourcing, preferably from grass-fed, pasture-raised animals. This can help reduce exposure to environmental toxins.
Opt for Low-Sodium: If you have heart or kidney concerns, choose low-sodium or unsalted bone broth products.
Check for Prop 65 Warnings: California's Prop 65 warnings can indicate the presence of chemicals like lead, prompting you to investigate a product further.
Start Small: If you are unsure about histamine or glutamate sensitivity, begin with a small portion to see how your body reacts before consuming larger amounts.
Consider a Short-Simmered Alternative: For those sensitive to histamine, a shorter-cooked meat broth can provide similar nutritional benefits with a lower histamine load.
Proper Storage: Always adhere to food safety guidelines to prevent bacterial contamination, storing unused broth promptly in the refrigerator or freezer.

When to Consult a Doctor

It's important to talk to a healthcare provider if you have underlying health conditions, especially:

High blood pressure or heart disease
Kidney disease
A known or suspected histamine intolerance or glutamate sensitivity
Experience persistent digestive issues like bloating or stomach pain after consumption
Are undergoing cancer treatment or taking medications that may interact with broth components, such as blood thinners

By taking a proactive and informed approach, you can incorporate bone broth into your diet while safeguarding your health and well-being.

Visit the Environmental Research Center to learn more about Prop 65 warnings.

Frequently Asked Questions

Yes, for individuals with histamine or glutamate sensitivity, the high levels of these compounds found in long-simmered bone broth can cause side effects such as headaches, brain fog, and fatigue.

While the risk of lead contamination is generally considered minimal for occasional consumption, studies have shown that lead can leach from animal bones into broth, with one 2013 study finding markedly higher lead levels in broth compared to water. This is a particular concern for vulnerable populations or those who consume large quantities.

For some, the highly concentrated nature of bone broth, particularly the gelatin, can overwhelm the digestive system. Additionally, individuals with underlying conditions like SIBO may be sensitive to ingredients used for flavoring, leading to gas, bloating, or diarrhea.

Yes, many commercial bone broths can be high in sodium, sometimes containing up to 20% of the recommended daily value per serving. It is important for those with dietary restrictions to check the nutrition labels or opt for low-sodium varieties.

To minimize risks, choose broths made from high-quality, ethically sourced bones, opt for low-sodium products if needed, consider shorter-cooked alternatives to reduce histamine, and start with small portions to gauge your body's reaction.

Individuals with high blood pressure, kidney disease, histamine or glutamate sensitivities, or those taking certain medications (like blood thinners) should consult a healthcare provider before consuming bone broth regularly.

Yes, according to information from the Environmental Research Center and California's Proposition 65, some Bare Bones products have been cited for containing lead, which is a chemical known to cause reproductive harm.