What are the disadvantages of bone broth?

December 23, 2025 •

3 min read

While celebrated for its purported health benefits, some studies have raised concerns about potential risks associated with bone broth consumption. Concerns range from heavy metal contamination to high sodium content and can present real disadvantages for certain individuals.

Quick Summary

This article outlines the potential disadvantages of bone broth, covering concerns like heavy metal exposure, high sodium, histamine intolerance, glutamate sensitivity, and digestive issues. It also addresses nutritional claims and offers guidance for safe consumption.

Key Points

Heavy Metal Exposure: Some studies indicate that lead, a heavy metal, can leach from bones into the broth during the simmering process, though research remains inconsistent on the magnitude of this risk.
High Sodium Content: Many commercial bone broth products contain excessive amounts of sodium, which can pose risks for individuals with high blood pressure or heart conditions.
Histamine and Glutamate Sensitivity: The long cooking time of bone broth can increase levels of histamines and glutamates, potentially triggering side effects like headaches, anxiety, and digestive issues in sensitive people.
Nutritional Variability: The exact nutrient content of bone broth can be inconsistent and may be a less efficient source of certain minerals compared to a diverse diet rich in fruits, vegetables, and whole grains.
Misleading Product Claims: The rise in popularity has led to many low-quality, mislabeled bone broth products on the market that contain more fillers and additives than actual bone-derived nutrients.
Digestive Side Effects: In some individuals, particularly those with existing gut issues, consuming large amounts of bone broth can lead to bloating, gas, or other stomach discomfort.
Time and Effort for Homemade Version: Creating a quality homemade bone broth is a time-consuming process that requires several hours of simmering to extract nutrients from the bones.

Heavy Metal Contamination

One of the most significant concerns surrounding bone broth is the potential for heavy metal contamination, specifically lead. Lead is stored in animal bones and can leach into the broth during the long simmering process. A 2013 study found that bone broth made from organic chicken bones contained significantly higher lead concentrations than the water used to make it. While some later research has indicated low lead content, suggesting variability based on sourcing and preparation, the risk remains a subject of ongoing debate. To mitigate this risk, some experts recommend limiting consumption, while others emphasize sourcing bones from healthy, pasture-raised animals.

High Sodium Content

Many commercially produced bone broths are high in sodium, which can be detrimental to health, particularly for individuals with high blood pressure, heart disease, or kidney issues. Some brands may contain over 450 milligrams of sodium per cup, accounting for a significant portion of the recommended daily intake. Excessive sodium intake is linked to elevated blood pressure and other cardiovascular problems. To control sodium levels, making bone broth at home allows for better customization, and low-sodium options are available for store-bought versions.

Histamine and Glutamate Sensitivity

Bone broth can pose problems for individuals with histamine or glutamate intolerances. The extended cooking time used to make traditional bone broth can lead to a high concentration of histamines. For those with histamine intolerance, consuming high-histamine foods can trigger symptoms such as headaches, digestive issues (bloating, gas), and skin rashes. Similarly, bone broth contains glutamates, which can cause adverse reactions like anxiety, headaches, restlessness, and mental fatigue in sensitive individuals.

Potential Digestive Discomfort

Though often touted for its gut-healing properties, bone broth can cause digestive distress in some people. Consuming large amounts or broth in high concentrations can overload the digestive system, leading to uncomfortable symptoms.

Bloating and Gas: High concentrations of nutrients can be difficult for some systems to process effectively.
Constipation or Diarrhea: A shift in diet or high intake can disrupt regular bowel movements.
Stomach Upset: The richness of the broth may cause nausea or general stomach unease in sensitive individuals.

Nutrient Extraction vs. Nutrient Density

Despite its reputation as a nutrient powerhouse, the actual nutritional content of bone broth can be variable and, in some cases, surprisingly low. Research suggests that minerals like calcium and magnesium are not as readily extracted from bones during simmering as many believe, especially without adding an acidic ingredient like vinegar. Furthermore, while bone broth is high in protein, it is not always a significant source of the variety of vitamins and minerals found in a well-balanced, whole-food diet.

Comparison: Homemade vs. Store-Bought Bone Broth


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Cost	Generally more economical, using leftover bones and scraps.	Can be expensive, especially for organic or high-quality brands.
Ingredient Control	Complete control over ingredients, including sodium and additives.	Limited control; requires careful label reading to avoid high sodium and other fillers.
Preparation Time	Time-consuming, often requiring hours of simmering.	Ready-to-use, quick, and convenient.
Nutrient Variability	Nutritional content can vary widely based on ingredients and cooking time.	Labeling provides a consistent, but sometimes limited, nutritional profile.
Heavy Metal Risk	Risk depends entirely on the source of the bones.	Lower risk with reputable brands that test their products.

Mislabeling and Fraud

The market for bone broth has grown exponentially, leading to concerns about product authenticity. Many low-quality store-bought products may be mislabeled, containing filler ingredients, natural flavors, yeast extracts, and excessive sodium rather than actual bone-derived nutrients. To receive the purported benefits, consumers must be diligent in their research and select reputable brands or choose to make their own.

Conclusion: Making an Informed Choice

While bone broth offers potential benefits such as hydration and protein intake, it is important to be aware of the disadvantages. The risks of heavy metal exposure, high sodium, and sensitivities to histamines and glutamates are valid concerns for certain individuals. Additionally, the nutritional content can be inconsistent and may not live up to some of the marketing claims. To mitigate these downsides, consider making homemade broth to control ingredients, opting for lower-sodium store-bought versions, or consuming it in moderation. If you experience adverse reactions, consult a healthcare professional. Ultimately, integrating a diverse range of whole foods into your diet is a more reliable approach to obtaining a wide spectrum of nutrients. Learn more about the pros and cons of bone broth and supplements from Harvard Health.

Frequently Asked Questions

Yes, for some individuals, consuming bone broth, especially in large quantities, can cause digestive issues such as bloating, gas, constipation, or diarrhea. These symptoms may be more prevalent in those with existing gastrointestinal sensitivities.

Some studies have found higher concentrations of lead in bone broth compared to the water used, as the metal can be stored in animal bones and extracted during cooking. However, other studies report low levels, and the risk is often dependent on the sourcing of bones and brand quality.

Yes, many commercially produced bone broths can be very high in sodium, which is a concern for people with high blood pressure, heart disease, or kidney problems. It is advisable to check labels for low-sodium options or make homemade broth to control the salt content.

Yes, the long simmering process required for bone broth can lead to an accumulation of histamines. This can cause adverse reactions like headaches, skin issues, or digestive problems in individuals who are sensitive or intolerant to histamines.

Bone broth is a source of glutamates, and sensitive individuals may experience neurological symptoms such as anxiety, restlessness, headaches, or mental fatigue after consumption. Cooking methods and ingredients can influence glutamate levels.

While bone broth contains collagen, the body breaks it down into amino acids during digestion. There is limited scientific evidence to support the claim that consuming bone broth directly increases collagen levels or has a greater impact than getting nutrients from other protein sources.

To minimize risks, you can make your own broth to control ingredients, opt for low-sodium commercial varieties, choose reputable brands, or consider shorter simmering times. Those with known sensitivities should consult a doctor and consume it in moderation.