What are the side effects of drinking bone broth? Your Guide to Risks and Precautions

October 11, 2025 •

4 min read

In a 2013 study, researchers found that some chicken bone broths contained several times the lead concentration of the water they were made with. For those considering incorporating this popular health food into their diet, it is important to understand what are the side effects of drinking bone broth before making it a regular habit.

Quick Summary

Potential risks of consuming bone broth include high sodium levels, heavy metal contamination, histamine and glutamate intolerance, and digestive issues. Moderation and sourcing are crucial.

Key Points

Heavy Metal Concern: Bone broth can potentially contain trace amounts of heavy metals like lead, especially when made with bones from animals exposed to pollutants, though research on this is mixed.
Histamine Intolerance Trigger: The long simmering process increases histamine levels, which can cause allergic-like symptoms such as headaches, rashes, and digestive upset in sensitive individuals.
Glutamate Sensitivity: High levels of free glutamate can cause neurological symptoms like anxiety, restlessness, and brain fog in those who are sensitive.
High Sodium Warning: Many store-bought bone broths are very high in sodium, which is a risk factor for people with high blood pressure, heart disease, or kidney issues.
Digestive Issues: Overconsumption or pre-existing gut sensitivities can lead to digestive discomfort such as bloating, gas, constipation, or diarrhea.
Food Safety Risk: Improper storage and preparation can lead to bacterial contamination, posing a risk of foodborne illness.
Varies by Individual: The intensity and type of side effects are highly dependent on individual tolerance, bone source quality, and broth preparation methods.

Understanding the Potential Side Effects of Bone Broth

While bone broth is often lauded for its potential health benefits, it is not without potential downsides. For most people, consuming bone broth in moderation is unlikely to cause problems, but certain individuals and habits can lead to adverse effects. Awareness of these issues, from heavy metal contamination to sensitivity reactions, is key to incorporating it into a diet safely.

Concerns over Heavy Metal Contamination

One of the most concerning potential side effects revolves around heavy metals. Animal bones, particularly those from older animals or those exposed to industrial pollutants, can accumulate heavy metals like lead. When bones are simmered for extended periods, as they are when making broth, these metals can potentially leach into the liquid. Research on this topic has been mixed, with some studies showing notably higher lead levels in broth compared to water, while other, more recent research suggests the risk is relatively low, especially with high-quality sources. Despite the conflicting findings, cautious individuals and those with specific health concerns, such as kidney disease, should be mindful of this risk and consider their sourcing carefully.

Histamine Intolerance and Allergic-Like Reactions

Bone broth is a high-histamine food due to its long cooking time. For individuals with histamine intolerance, consuming bone broth can trigger a variety of symptoms that mimic an allergic reaction. Histamine intolerance occurs when the body has difficulty breaking down histamine, causing it to build up and cause an inflammatory response.

Symptoms of histamine intolerance triggered by bone broth may include:

Headaches or migraines
Skin issues, such as rashes, hives, or itching
Digestive problems, including bloating, gas, and stomach pain
Rapid heart rate or heart palpitations
Anxiety or irritability
Brain fog

These reactions can vary in severity and may not be immediately obvious, making it difficult to connect them to bone broth consumption.

Glutamate Sensitivity and Neurological Effects

Another compound released during the long cooking process is glutamic acid, a type of free glutamate. While it is a naturally occurring amino acid, some people are sensitive to it, leading to a range of neurological symptoms. Glutamate acts as an excitatory neurotransmitter in the brain, and an excess can cause overstimulation.

Symptoms of glutamate sensitivity may include:

Anxiety and restlessness
Headaches and migraines
Mental exhaustion and concentration problems
Sleeplessness and insomnia
Behavioral issues in children

Individuals with a sensitive gut or existing neurological conditions might be more susceptible to these effects. If these symptoms occur after drinking bone broth, a glutamate sensitivity could be the cause.

High Sodium Content

Many commercially prepared bone broths contain high amounts of sodium. For those monitoring their sodium intake for conditions like high blood pressure, heart disease, or kidney disease, this can be a significant concern. A single cup can contribute a substantial portion of the recommended daily sodium limit. Always check the nutrition label, or better yet, make your own broth at home to control the salt content.

Digestive Discomfort

While often promoted for gut health, bone broth can cause digestive distress in some people, particularly if consumed in large quantities or if the gut is already sensitive. The gelatin-rich nature of the broth might overload the digestive system, leading to bloating, gas, constipation, or diarrhea. Individuals with pre-existing gut issues may be particularly prone to these problems.

Food Safety and Contamination

Improper preparation and storage of bone broth can pose a risk of bacterial contamination. Storing bone broth in the refrigerator for more than 5 days is unsafe due to the risk of bacterial growth. This risk is heightened for immunocompromised individuals, including the elderly or those with chronic illnesses. Always store broth promptly in the refrigerator or freezer and reheat it thoroughly before consumption.

Comparison of Benefits vs. Potential Side Effects


Aspect	Potential Benefits	Potential Side Effects
Nutrients	Provides protein (collagen, gelatin) and minerals (calcium, magnesium, phosphorus).	High in sodium, potentially unbalanced amino acid profile.
Gut Health	May support intestinal lining and reduce inflammation.	Can cause bloating, gas, or diarrhea in sensitive individuals.
Inflammation	Amino acids may possess anti-inflammatory properties.	Histamine intolerance can trigger an inflammatory response.
Satiety	High protein content can promote a feeling of fullness.	Glutamate sensitivity can cause anxiety and restlessness, disrupting appetite.
Safety	Generally safe for most people in moderation.	Risk of heavy metal contamination and bacterial growth if not prepared and stored properly.

Conclusion

Bone broth can be a nutritious and comforting addition to the diet for many people, offering protein and hydration. However, it is not a cure-all and carries several potential risks that should not be ignored. Heavy metal contamination, while debated, is a valid concern, making sourcing high-quality bones crucial. Individuals with sensitivities to histamine or glutamate should be particularly cautious and monitor their bodies for any adverse reactions like headaches, skin issues, or anxiety. High sodium content in commercial varieties is another significant consideration for those with cardiovascular or kidney conditions. Digestive discomfort and food safety risks from improper storage are also important factors. Ultimately, consuming bone broth in moderation, ensuring proper preparation and storage, and choosing reputable low-sodium products can help mitigate these potential drawbacks. Always consult with a healthcare provider or a registered dietitian if you have underlying health concerns before making significant dietary changes.

For more information on managing diet-related sensitivities, the Cleveland Clinic offers resources on topics like histamine intolerance.

Frequently Asked Questions

The risk of lead contamination in bone broth is a subject of debate, with studies showing mixed results. The risk level often depends on the source and quality of the animal bones and the preparation method used. Using bones from healthy, pasture-raised animals is recommended.

Yes, for some people, drinking bone broth can cause digestive issues such as bloating, gas, or diarrhea. This is more likely for those who consume large amounts or have a sensitive gut, as the gelatin can be difficult for some systems to process.

Symptoms of histamine intolerance often resemble allergic reactions and can include headaches, skin rashes, itching, flushing, or digestive upset. These symptoms may appear shortly after consuming bone broth, and if they occur consistently, it may indicate an intolerance.

Bone broth is high in free glutamates, which can act as an excitatory neurotransmitter. In individuals sensitive to glutamate, excess consumption can lead to symptoms like anxiety, restlessness, and insomnia.

For most healthy people, drinking bone broth daily is safe, particularly in moderation (e.g., one cup). However, individuals with specific health conditions like high blood pressure or histamine/glutamate intolerance should consult a doctor before making it a daily habit.

To avoid high sodium, opt for homemade bone broth, which allows you to control the salt content completely. If buying store-bought, always check the nutrition label for low-sodium or unsalted varieties.

The primary food safety risk is bacterial contamination from improper storage. Bone broth must be refrigerated promptly and stored for no more than 5 days, or frozen for longer-term storage. Always reheat thawed broth thoroughly to kill any potential bacteria.

Yes, bone broth contains purines, which can increase uric acid levels in the body. This can be a concern for individuals with gout or a predisposition to kidney stones, as high uric acid levels may cause flare-ups or aggravate conditions.