Heavy Metal Contamination: A Primary Concern
One of the most widely cited potential risks of drinking bone broth is heavy metal contamination, particularly lead. Since bones can accumulate heavy metals from the animal's environment, simmering them for an extended period could cause these metals to leach into the broth. Research findings on this topic are mixed, with some studies finding higher lead levels in broth compared to water, while others report minimal risk, suggesting a dependency on the bone source and preparation. The risk of heavy metal toxicity is generally considered low, but chronic overconsumption, especially from low-quality bone sources, is a valid concern for long-term health. To minimize this risk, many experts recommend sourcing bones from grass-fed, pasture-raised animals and limiting daily consumption to a moderate amount.
High Sodium Content
Another significant drawback, especially for commercial or store-bought varieties, is high sodium content. A single cup can contain a considerable percentage of the recommended daily sodium intake, and this can add up quickly, posing a risk for individuals with hypertension, heart disease, or kidney issues. For example, one source notes that a cup of bone broth could contain around 450 mg of sodium, which is almost 20% of the daily value. Homemade broth gives you complete control over sodium, allowing for a healthier option by adding little or no salt. However, relying solely on commercial broths can easily lead to an unhealthy sodium overload.
Histamine and Glutamate Intolerance
Due to the extended cooking time, bone broth is naturally high in histamine, a chemical that can cause inflammatory responses in sensitive individuals. For those with histamine intolerance or Mast Cell Activation Syndrome (MCAS), consuming bone broth can trigger a variety of adverse symptoms. This is because the long simmering process allows histamine levels to increase significantly.
Symptoms of Histamine Intolerance
Common reactions for those with histamine sensitivity include:
- Headaches and migraines
- Skin issues, such as hives or rashes
- Digestive problems, including bloating, gas, and diarrhea
- Fatigue and brain fog
- Rapid heart rate or heart palpitations
Beyond histamine, bone broth also contains free glutamates, which can cause neurological symptoms in sensitive individuals, including headaches, disorientation, and muscle pain.
Potential for Digestive Issues
While often promoted for gut health, bone broth can paradoxically cause digestive discomfort for some people, especially those with pre-existing gut sensitivities like SIBO. The rich, gelatinous nature and high concentrations of nutrients can be difficult to digest for some, leading to unpleasant symptoms like bloating, gas, constipation, or diarrhea. For these individuals, a less intense meat broth, simmered for a shorter time, might be a more tolerable alternative.
Comparison: Homemade vs. Store-Bought Bone Broth
| Feature | Homemade Bone Broth | Store-Bought Bone Broth |
|---|---|---|
| Control over Ingredients | Full control over bone source, quality, and additives. | Limited control; relies on manufacturer's sourcing and labeling. |
| Sodium Content | You can make it unsalted or with minimal sodium. | Often high in sodium to enhance flavor; must read labels carefully. |
| Heavy Metal Risk | Depends on the quality and sourcing of your bones. | Can be minimized by reputable brands that test for heavy metals. |
| Histamine Level | Higher due to long cooking times; a concern for some. | Can be lower depending on brand's process; some flash-freeze to minimize histamine. |
| Cost | More economical when using leftover bones. | More expensive per serving than a homemade option. |
| Nutrient Variability | The nutritional content can vary based on bones and cook time. | Often standardized, but quality and accuracy can vary significantly. |
| Time Commitment | Very time-consuming to prepare and simmer for many hours. | Convenient and ready-to-use. |
Unproven and Overstated Claims
Despite the hype, scientific evidence is limited regarding many of the purported health benefits of bone broth. Claims such as a significant boost in the body's collagen levels or a substantial source of minerals like calcium have little research to back them up. When collagen is consumed, the digestive system breaks it down into amino acids, which the body uses for its own protein synthesis, but there is no proof that consuming bone broth specifically boosts collagen formation. A balanced diet provides a far richer source of essential nutrients than bone broth alone.
Other Considerations and Risks
- Interactions with medication: The rich mineral content, including potassium and calcium, can interact with certain medications, such as those for blood pressure or osteoporosis. It is important to consult a doctor if you are on medication.
- Dietary restrictions: Bone broth is unsuitable for vegans and vegetarians, and for individuals with gout, the purine content could trigger a flare-up.
- Inadequate nutrition: Relying too heavily on bone broth without a diverse diet can lead to nutritional imbalances and missed intake of other vital nutrients, such as those found in fruits and vegetables.
- Bacterial contamination: Improper preparation or storage can create a risk for bacterial growth, which can lead to foodborne illness.
Conclusion
While a bowl of bone broth can be a comforting and flavorful addition to a meal, it is not the nutritional panacea it is often marketed to be. The cons of drinking bone broth are particularly important for sensitive individuals and those with specific health concerns, such as histamine intolerance, high blood pressure, or a compromised digestive system. High-quality ingredients and careful preparation, such as controlling sodium and sourcing bones properly, can mitigate some risks. However, the scientific evidence for many benefits is weak, and a diverse, balanced diet remains the best way to ensure optimal nutrient intake. For many, a vegetable-rich soup offers comparable nutritional benefits without the associated risks.
For more information on heavy metal risks in bone broth, you can consult research like this: Essential and toxic metals in animal bone broths - PMC
