What Happens to Your Body When You Drink Bone Broth?

December 12, 2025 •

4 min read

Bone broth, a staple in traditional diets for millennia, has seen a resurgence in popularity for its purported health benefits. But beyond the hype, what happens to your body when you drink bone broth? This nutrient-dense liquid, made by simmering animal bones and connective tissues, can influence your body in various ways, from supporting gut integrity to aiding joint health.

Quick Summary

Bone broth provides the body with amino acids, collagen, and minerals, which can support gut health, joint function, and skin elasticity. It may aid in hydration and supply anti-inflammatory compounds. The effects vary based on the broth's preparation and quality.

Key Points

Gut Health Improvement: The gelatin, collagen, and amino acids in bone broth help repair and strengthen the intestinal lining, potentially alleviating symptoms of 'leaky gut' and reducing inflammation.
Joint and Connective Tissue Support: Bone broth is a natural source of gelatin, glucosamine, and chondroitin, which can provide building blocks for cartilage and reduce joint pain associated with conditions like osteoarthritis.
Skin, Hair, and Nail Health: By supplying amino acids necessary for collagen production, bone broth can contribute to improved skin hydration and elasticity, while also strengthening hair and nails.
Enhanced Hydration and Electrolytes: Rich in water and electrolytes like potassium and magnesium, bone broth is an excellent and flavorful way to stay hydrated and support nerve and muscle function.
Nutrient-Dense Protein Source: Bone broth is a highly bioavailable source of protein and amino acids, aiding in satiety, muscle building, and overall tissue repair.
Reduced Inflammation: Amino acids like glycine in bone broth have anti-inflammatory properties that may help calm systemic inflammation in the body.
Better Sleep Quality: The amino acid glycine, present in bone broth, may promote deeper and more restorative sleep by helping to regulate body temperature.
Detoxification Support: Glycine and other nutrients in bone broth can support liver function, helping the body process and eliminate toxins more efficiently.

Bone broth is far from a new health trend, having been used in culinary and medicinal traditions for centuries across various cultures. The slow-simmering process extracts key nutrients from bones, marrow, and connective tissues, resulting in a rich, savory liquid packed with gelatin, collagen, and essential amino acids. These components interact with your body on a fundamental level, influencing a range of biological processes. While individual results and scientific evidence can vary, a closer look reveals several key ways your body responds to regular bone broth consumption.

The Impact on Gut Health

One of the most widely cited benefits of bone broth is its potential positive effect on gut health. Your intestinal lining is a critical barrier that controls what gets absorbed into the bloodstream. Conditions like 'leaky gut' can compromise this barrier, leading to inflammation and other issues. Bone broth contains several components that may help maintain the integrity of this lining.

Gelatin and Collagen: The gelatin extracted from bones and connective tissue helps to soothe and repair the intestinal lining. Collagen, which breaks down into gelatin, is crucial for the structure of your gut tissues.
Amino Acids: Bone broth is rich in specific amino acids like glutamine and glycine. Glutamine is a primary fuel source for the cells lining the intestines, while glycine has anti-inflammatory properties that can help protect the gut from damage. Some animal studies have even shown that bone broth can help reduce intestinal inflammation.

Joint Support and Connective Tissue

As the body ages, collagen production decreases, which can impact the elasticity of joints and cartilage. By providing the body with collagen and other helpful compounds, bone broth is thought to offer some support for joint health.

Source of Gelatin: The gelatin from bone broth provides the amino acid building blocks for collagen, which is a major component of cartilage, tendons, and ligaments. While the body breaks down ingested collagen into amino acids, supplementing these building blocks can potentially aid the body's natural repair processes.
Glucosamine and Chondroitin: These compounds are naturally found in the cartilage of animal bones and are extracted during the simmering process. They are popular supplements for managing joint pain and osteoarthritis symptoms.
Research Findings: While some research on collagen supplementation shows promising results for joint pain and mobility, studies on bone broth itself are less conclusive due to the variability of its nutrient content.

Skin, Hair, and Nail Vitality

For those seeking a natural approach to anti-aging, the high collagen content of bone broth has long been a key selling point. The amino acids derived from bone broth’s collagen provide the necessary components for your body to synthesize its own structural proteins.

Improved Elasticity and Hydration: Some studies on collagen supplements have shown improvements in skin hydration and elasticity, which can help reduce the appearance of wrinkles. While bone broth contains these same building blocks, its effectiveness can vary depending on the concentration.
Support for Growth: The nutrients in bone broth, including collagen and trace minerals, can promote stronger hair and nail growth. A healthy gut, which bone broth can support, also often leads to clearer and more vibrant skin.

The Role in Hydration and Electrolytes

Bone broth is primarily water, but it also contains electrolytes like potassium, magnesium, and sodium, which are crucial for hydration. This makes it an excellent, warming alternative to water, particularly for those who are sick or recovering from strenuous activity. The electrolytes can help maintain fluid balance and support muscle and nerve function.

The Body's Response to Regular Consumption

Consuming bone broth regularly can lead to a variety of internal and external changes. A healthier gut lining may result in fewer digestive issues and better nutrient absorption. Reduced inflammation can alleviate joint pain and improve overall comfort. While it is not a cure-all, the cumulative effect of providing your body with highly bioavailable nutrients can be significant.

Bone Broth vs. Traditional Stock


Feature	Bone Broth	Traditional Stock
Simmer Time	Typically 12-24 hours or longer.	Shorter, usually 2-3 hours.
Nutrient Content	Higher concentration of collagen, amino acids, and gelatin.	Lower, with less gelatinous consistency.
Purpose	Primarily for therapeutic or nourishing benefits; consumed as a drink.	Used for flavor in cooking, often as a base for sauces and soups.
Final Texture	Often forms a thick, gel-like consistency when chilled.	Remains liquid and less gelatinous when refrigerated.

Considerations and Potential Risks

While bone broth is generally safe, there are some factors to consider. Store-bought varieties can be very high in sodium, so checking labels is important, especially for those with high blood pressure. There is also a minimal risk of heavy metal contamination, like lead, from animal bones, though research suggests this is not typically a concern with quality store-bought or homemade broths. As with any dietary change, consulting a healthcare provider is recommended, particularly for those with underlying health conditions like kidney disease. For more information on dietary choices, authoritative sources like the Cleveland Clinic offer detailed health guides. [Link to external resource: https://health.clevelandclinic.org/bone-broth-benefits/]

Conclusion

Drinking bone broth provides a rich, hydrating source of protein, minerals, and amino acids that can support several aspects of your bodily health. The key benefits revolve around improved gut health through repairing the intestinal barrier, supporting joint health via collagen and gelatin, and potentially enhancing skin, hair, and nail health. It is not a magic bullet, but rather a nourishing addition to a balanced diet and a healthy lifestyle. By understanding what happens to your body when you drink bone broth, you can make an informed decision to incorporate this ancient elixir into your wellness routine and reap its potential rewards.

Frequently Asked Questions

Results vary, but some people report feeling improvements in digestion and joint comfort within a few weeks of consistent, daily consumption. Changes to skin, hair, and nails may take longer to become noticeable.

Despite being made from bones, bone broth is not a significant source of calcium. Most of the minerals are not effectively extracted during simmering. For reliable calcium intake, other sources like dairy, leafy greens, and fortified foods are better.

Making bone broth at home gives you full control over the quality of bones and ingredients, as well as the simmering time. Store-bought versions can be convenient but may be high in sodium. Higher-quality, commercially produced bone broths will often have a gelatinous texture when refrigerated, which is a good indicator of their collagen content.

While traditional bone broth is not suitable for vegetarians or vegans, similar benefits can be sought through other foods. Nutrients like amino acids can be found in plant-based protein sources, and supplements or consuming foods rich in vitamins that support collagen production (like Vitamin C) are effective strategies.

The best bone broth depends on your preferences and health goals. Beef bone broth often has a richer flavor and higher collagen content. Chicken bone broth has a milder taste. Regardless of the type, look for broths made from high-quality, grass-fed, or pasture-raised animals.

For most people, bone broth is safe. Potential drawbacks include high sodium levels in commercial products and a minimal risk of heavy metal contamination from low-quality bones. Individuals with certain conditions, like kidney disease, should consult a doctor due to the mineral content.

Bone broth is a low-calorie, high-protein beverage that can help you feel full and satisfied, which may aid in weight management. However, it should be part of a balanced diet and not viewed as a miracle cure.