Bone broth has earned a reputation as a health elixir, praised for its amino acids, collagen, and purported gut-healing properties. However, like any concentrated food source, daily, high-volume intake can present certain risks and side effects that many people are unaware of. Understanding these potential downsides is key to consuming bone broth safely and beneficially over the long term. From high sodium content to individual sensitivities, the effects can range from mild discomfort to more serious health concerns for some people.
High Sodium Intake
One of the most immediate concerns with daily bone broth consumption is the potential for excessive sodium intake. While homemade versions offer control over ingredients, many store-bought broths contain surprisingly high levels of sodium to enhance flavor. A single cup can contribute a significant portion of your daily recommended sodium limit, and consuming multiple cups can easily push you over the edge.
- Heart and Kidney Health: For individuals with high blood pressure, heart disease, or kidney issues, this high sodium load can be particularly risky. Excessive sodium forces the body to retain water, increasing blood pressure and putting extra strain on the heart and kidneys.
- Electrolyte Imbalance: Over time, consistently high sodium levels can upset the delicate balance of electrolytes in the body, leading to symptoms like thirst, frequent urination, and in severe cases, more serious cardiovascular problems.
Heavy Metal Contamination
Concerns about heavy metal contamination, particularly lead, have been associated with bone broth, though the risk is often debated. A 2013 study found that chicken bone broth contained significantly more lead than tap water, suggesting the metals can leach from the bones during the long cooking process. While later studies have suggested the risk may be minimal in many store-bought and homemade broths, it remains a consideration, especially for large, daily quantities.
- Lead Accumulation: Lead exposure, even in small amounts over time, can be harmful, particularly for children and pregnant women. The body stores lead in bones, and while the amounts in broth are typically low, daily consumption could potentially increase exposure.
- Source Matters: The heavy metal content is dependent on the sourcing of the bones. Broth made from bones of animals raised on contaminated soil may carry a higher risk.
Histamine Intolerance
Bone broth is a high-histamine food due to the long cooking process, which can cause problems for individuals with histamine intolerance. In these people, the body lacks the enzymes to effectively break down histamine, leading to a variety of adverse reactions.
- Symptoms: Histamine intolerance from bone broth can manifest in symptoms like headaches, skin rashes, itching, bloating, fatigue, and digestive upset. In more severe cases, it can cause rapid heart rate and blood pressure fluctuations.
- Diagnosis and Management: If you notice these symptoms after consuming bone broth, especially after a long-simmered one, it may be a sign of intolerance. Shorter cooking times can reduce histamine levels.
Glutamate Sensitivity
Bone broth is rich in glutamates, which function as excitatory neurotransmitters in the brain. While most people tolerate these well, a small percentage of individuals with a sensitivity can experience negative effects.
- Neurological Symptoms: Glutamate sensitivity can cause anxiety, agitation, restlessness, headaches, and difficulty concentrating or sleeping. These symptoms occur because the body cannot effectively convert the excitatory glutamate into the calming neurotransmitter GABA.
- Behavioral Changes: In children, this sensitivity may manifest as behavioral issues or trouble settling down.
Potential Digestive Issues
Although bone broth is often used to soothe digestive complaints, paradoxically, for some, it can cause them. The change in diet, especially when starting a high-broth regimen, can impact the gut microbiome and cause issues.
- Bloating, Gas, and Constipation: While the gelatin can help with digestion for many, it can lead to bloating, gas, or constipation in sensitive individuals. These issues may result from the sudden increase in certain amino acids and electrolytes.
- Diarrhea: For some, bone broth can cause an increase in bowel movements or diarrhea, especially during a cleanse or detox period as the body adjusts.
Bone Broth Side Effects: Homemade vs. Store-Bought
| Feature | Homemade Bone Broth | Store-Bought Bone Broth |
|---|---|---|
| Sodium Content | Low, as you control the salt. Can be made unsalted. | Often high in sodium, check labels carefully. |
| Heavy Metals | Risk depends on the quality and source of the bones. Use pasture-raised, organic bones to minimize risk. | Lower risk due to manufacturing processes, but not zero. Varies by brand. |
| Additives | Pure broth with only your chosen ingredients. | Can contain flavorings, yeast extracts, and fillers. Always read the ingredient list. |
| Histamine/Glutamate | You control cooking time. Shorter simmers reduce histamine content, which is beneficial for sensitive people. | Standardized, long-simmered broths are more likely to trigger reactions in those sensitive to histamines or glutamates. |
The Verdict on Daily Consumption
For most healthy individuals, drinking a cup of bone broth daily is likely safe and may offer benefits. The key is moderation and being mindful of your body's specific reactions. Choosing low-sodium or unsalted varieties is wise, as is opting for high-quality, pasture-raised bones if you make your own to mitigate heavy metal concerns. If you have a known sensitivity to histamines or glutamates, or have conditions like high blood pressure, gout, or kidney disease, it's crucial to consult with a healthcare provider before making bone broth a daily staple. While a beneficial addition for many, it is not a magic bullet and should complement, not replace, a balanced, whole-food diet.
Conclusion
While bone broth offers valuable nutrients like amino acids and collagen, daily consumption is not without potential pitfalls. The most common side effects include high sodium intake from store-bought versions, sensitivity to histamines or glutamates, and digestive disturbances like bloating or diarrhea. Although concerns about heavy metal leaching exist, the risk is generally considered low, especially with proper sourcing. Ultimately, the safety of daily bone broth depends on individual health, the quality of the broth, and overall consumption habits. Listening to your body and consulting a professional are the best ways to determine if daily bone broth is right for you.
