What happens if you drink bone broth every day?: The complete nutritional analysis

October 12, 2025 •

5 min read

Recent research highlights that the essential nutrients in bone broth, including amino acids like glutamine and glycine, can help fortify the gut barrier. For centuries, bone broth has been a staple in traditional cooking, but what happens if you drink bone broth every day? This guide dives deep into the science behind this popular health trend, exploring the daily impact on your body, both positive and negative.

Quick Summary

Consuming bone broth daily offers potential benefits for gut, joint, and skin health, and aids hydration. However, it requires attention to sodium intake, ingredient quality, and potential sensitivities.

Key Points

Gut Health: Daily intake can provide collagen, gelatin, and amino acids like glutamine, which help support and soothe the intestinal lining.
Joint Support: The collagen, glucosamine, and chondroitin in bone broth may help reduce inflammation and pain, particularly for those with joint issues.
Skin and Hair Benefits: The amino acids from collagen may support skin hydration and elasticity, contributing to a healthier appearance.
Nutritional Variability: The exact nutritional content, including protein and minerals, can differ significantly depending on the bones used and cooking time.
Risk of High Sodium: Store-bought bone broths often contain high levels of sodium, which could be a concern for individuals with high blood pressure.
Moderation is Key: While generally safe daily for most, experts advise listening to your body and consulting a doctor, especially for those with specific health conditions like gout or kidney disease.
Potential for Side Effects: A small percentage of people with sensitivities may experience adverse effects like headaches, digestive issues, or skin rashes due to histamines or glutamates.

The Nutritional Powerhouse of Daily Bone Broth

Drinking bone broth daily, or even just regularly, can introduce a wealth of nutrients into your diet that are often lacking in modern, processed foods. By simmering animal bones and connective tissues for an extended period, you extract collagen, amino acids, and essential minerals into a flavorful and easy-to-absorb liquid. Here’s a closer look at the key nutritional components and what they mean for your health.

Improved Gut Health

One of the most praised benefits of daily bone broth consumption is its potential to improve gut health. Bone broth is rich in gelatin and collagen, which are broken down into beneficial amino acids like glycine and glutamine during digestion.

Gelatin and Collagen: These compounds may help soothe and repair the intestinal lining. Some anecdotal evidence and animal studies suggest that these components can help combat "leaky gut syndrome" and reduce inflammation.
Amino Acids: Glutamine, a key amino acid found in bone broth, is a crucial energy source for intestinal cells and helps maintain the integrity of the gut lining. This can improve nutrient absorption and overall digestive function.

Support for Joints and Bones

Bone broth's rich content of collagen, glucosamine, and chondroitin is thought to be beneficial for joint health. While more human studies on bone broth itself are needed, research on these isolated compounds shows promise for reducing joint pain and stiffness associated with osteoarthritis. The minerals present, such as calcium, magnesium, and phosphorus, are also critical for maintaining strong, healthy bones.

Enhanced Skin and Hair

Collagen is the most abundant protein in the human body and plays a vital role in maintaining skin elasticity and hair strength. Daily intake of bone broth provides your body with the amino acid building blocks it needs to synthesize its own collagen. While the amount of collagen in bone broth is variable, its regular consumption is associated with improved skin hydration and appearance.

Hydration and Satiety

Because bone broth is mostly water and contains naturally occurring electrolytes like sodium, potassium, and magnesium, it's an excellent way to support hydration. This is particularly useful after exercise or when feeling unwell. The protein content also contributes to a feeling of fullness, which can support weight management efforts by curbing appetite.

The Potential Risks and Drawbacks of Daily Intake

While many people tolerate and benefit from daily bone broth, it is not without potential downsides. Understanding these risks is crucial for making an informed decision about incorporating it into your daily routine.

The Sodium and Mineral Concern

The most common issue with regular bone broth consumption is the high sodium content, particularly in commercially prepared versions. A single cup can contribute a significant portion of your daily recommended sodium intake. Those with high blood pressure, heart disease, or kidney conditions should be especially mindful and opt for low-sodium or homemade versions.

Variable Nutrient Content

Unlike a standardized supplement, the nutritional profile of bone broth can vary wildly. Factors like the type of bones, the quality of the animals, and the length of the simmering process all affect the final concentration of nutrients. This makes it an unreliable source for meeting specific nutritional targets and means homemade versions may be less potent than supplements.

Possible Intolerance and Sensitivities

A small percentage of the population may be sensitive to compounds found in bone broth. Some individuals with histamine intolerance may experience side effects like headaches, bloating, and fatigue due to the long simmering time. Similarly, those with a sensitivity to glutamic acid, an amino acid found in bone broth, could experience issues like migraines or anxiety.

What About Heavy Metals?

Concerns have been raised about the potential for bone broth to contain toxic heavy metals like lead, which can accumulate in animal bones and be leached out during cooking. While some early studies showed elevated levels, more recent research suggests the risk is relatively minimal, especially when using quality, properly sourced bones.

Bone Broth vs. Collagen Supplements


Feature	Bone Broth	Collagen Supplements
Source	Simmering animal bones, connective tissue, and marrow.	Processed animal hides, cartilage, and bones.
Nutritional Profile	A more comprehensive profile including collagen peptides, amino acids, minerals, and vitamins.	Primarily concentrated collagen peptides.
Bioavailability	High bioavailability from natural, whole-food source.	Engineered for high bioavailability through processing.
Processing	Minimally processed, slow-simmered method.	High processing involving chemical washes and intense drying.
Absorption	Body absorbs a wider range of nutrients.	Focuses on boosting collagen levels directly.
Cost & Convenience	More time-consuming to make at home; cost can vary. Store-bought options are convenient but can be pricey with high sodium.	Highly convenient powder or capsule forms. Can be expensive and may contain additives.

Making the Right Choice for Your Daily Routine

Ultimately, whether daily bone broth is a healthy choice depends on your individual needs and how you source or prepare it. For most healthy people, a moderate amount is safe and can provide a host of nutritional benefits. Choosing a homemade or low-sodium store-bought option is wise to manage sodium intake.

Bone broth is best viewed as a nourishing supplement to a balanced diet, not a miracle cure-all. If you are targeting specific health goals like intense gut healing, you might need to adjust your intake based on professional advice. It's always best to consult with a healthcare provider or dietitian before making any significant dietary changes, especially if you have underlying health conditions.

For those who prefer a more complete and controlled nutritional profile, a homemade recipe using quality ingredients is the best option. For convenience, carefully reading the labels of store-bought bone broths to check for high sodium levels and unwanted additives is essential. The health-boosting properties of bone broth are clear, but a mindful approach ensures you reap the maximum benefits while minimizing the potential downsides.

Cleveland Clinic Health Essentials offers more details on the pros and cons of bone broth, emphasizing the need for more human research on its full effects.

Conclusion: Mindful Consumption is Key

Drinking bone broth every day can be a beneficial practice for promoting gut health, supporting joints and skin, and aiding hydration due to its rich content of collagen, amino acids, and minerals. The long-simmering process makes it a nutrient-dense and soothing liquid. However, it is essential to be aware of the potential for high sodium in many products and the risk of side effects for those with specific intolerances. By opting for low-sodium or homemade versions and paying attention to your body's response, you can enjoy the traditional health benefits of bone broth as a complementary part of a balanced nutritional diet.

Frequently Asked Questions

For most healthy individuals, drinking bone broth every day is generally safe and can be a beneficial addition to your diet. However, it's wise to consider the sodium content, especially with store-bought options, and consult a doctor if you have underlying health conditions.

The collagen, gelatin, and amino acids (like glutamine and glycine) in bone broth can help strengthen the intestinal lining and reduce inflammation. While many anecdotal reports exist, the direct evidence that it can "heal" a leaky gut is mostly based on animal studies and further human research is needed.

Concerns about heavy metal contamination, particularly lead, have been raised, but the risk is considered relatively minimal. Studies show mixed results, but it's generally safe to consume, especially if you source high-quality bones.

The primary difference is the simmering time; bone broth is cooked for a much longer period (up to 24-72 hours) compared to stock (2-3 hours). This longer cooking time is what extracts more collagen, amino acids, and minerals, often resulting in a richer, gelatinous texture when chilled.

There is no single recommendation, as it depends on your health goals. For general wellness, one cup per day is a good starting point. For specific issues like gut health or joint pain, some sources suggest two to four cups.

Bone broth is not a complete meal replacement. While its protein content can promote satiety, it is low in calories and other macronutrients. For a more filling meal, you should add other nutrient-dense ingredients like vegetables and protein.

No, they can be very different. Homemade broth allows you to control all ingredients, especially sodium. Store-bought products can vary significantly in quality, nutrient content, and additives, so it is essential to read the labels carefully.

Bone broth can support weight management due to its high protein content, which promotes a feeling of fullness and can aid in calorie control. However, it is not a weight loss solution on its own and should be part of a balanced diet.