What Happens When You Drink Broth Every Day?

October 14, 2025 •

4 min read

For millennia, simmering animal bones and vegetables has been a global tradition for creating a flavorful and nourishing elixir. But many are now asking: what happens when you drink broth every day? While anecdotal claims are plentiful, understanding the proven benefits and potential downsides is key to incorporating this popular wellness practice safely into your diet.

Quick Summary

Daily broth consumption, particularly bone broth, can provide hydration, a good source of protein and amino acids, and potential support for gut and joint health. It's important to be mindful of sodium levels, especially in store-bought varieties, and to consider individual sensitivities.

Key Points

Hydration and Electrolytes: Broth is primarily water and contains electrolytes like sodium and potassium, helping to replenish fluids and support bodily functions.
Protein and Collagen Source: Bone broth offers protein, collagen, and amino acids that support joint, skin, and gut health, though levels can vary and may not be as high as supplements.
Supports Gut Health: Amino acids like glutamine found in bone broth may help repair the gut lining and reduce inflammation.
Weight Management Aid: The protein and gelatin content can increase satiety and help reduce appetite, potentially supporting weight loss efforts.
Sodium and Quality Concerns: Be mindful of high sodium levels in many store-bought broths, and choose high-quality products to minimize any potential heavy metal risk.
Individual Sensitivities: Some people may experience digestive upset or histamine reactions from daily broth consumption, so it's important to monitor your body's response.

Exploring the Daily Benefits of Broth

Drinking broth daily has become a wellness trend for good reason, with a host of purported benefits. However, it is crucial to distinguish between well-supported claims and those that require further research. For most people, consuming a cup or two of broth is a low-risk way to supplement their diet with several key nutrients.

Potential Boost for Gut Health

One of the most frequently cited benefits of daily bone broth intake is its potential to improve gut health. The long simmering process extracts gelatin from the bones, which contains amino acids like glutamine. Some studies have shown that glutamine can support the intestinal barrier function and heal the mucosal lining. This may be particularly beneficial for individuals with leaky gut syndrome or inflammatory bowel diseases (IBD), as shown in some animal studies, though more human research is needed. The gelatin also binds with water to aid the healthy movement of food through the intestines.

Support for Skin and Joints

As we age, our body's natural collagen production declines, impacting the elasticity of our skin and the resilience of our joints. Bone broth is a natural source of collagen and other joint-supporting compounds like glucosamine and chondroitin. While consuming collagen-rich broth does not directly translate to increased collagen levels in the body (as the digestive system breaks it down into amino acids), it provides the building blocks that the body can then use. Consistent intake may supply the necessary amino acids to support skin hydration, elasticity, and reduce joint pain, especially in conditions like osteoarthritis.

Improved Hydration and Mineral Intake

Broth is mostly water, making it an excellent and flavorful way to stay hydrated. Many broths, especially those made from animal bones, contain electrolytes like sodium, potassium, and magnesium, which are vital for proper nerve and muscle function. This makes it a great beverage for replenishing fluids lost after exercise or during illness. However, studies suggest that the total mineral content can be variable and often lower than what is found in supplements.

Potential Aid for Weight Management

Bone broth can be a useful tool for weight management due to its high protein and low-calorie nature. The protein, particularly gelatin, can increase feelings of fullness, helping to curb appetite and potentially reduce overall calorie intake. Some studies suggest that consuming soup can aid in managing weight.

Understanding the Risks and Considerations

While generally safe for most people, drinking broth every day isn't without its potential drawbacks and requires mindfulness to be a truly healthy habit.

The Sodium Challenge

One of the most significant concerns, especially with commercially prepared broths, is high sodium content. Some store-bought varieties can contain a large percentage of the recommended daily sodium limit in just one cup. Excessive sodium intake can be problematic for individuals with high blood pressure, heart disease, or kidney disease. Opting for low-sodium or unsalted versions, or making broth at home, gives you more control over the salt content.

Addressing Sensitivities and Intolerances

Certain individuals may experience adverse effects from daily broth consumption, including stomach upset, bloating, gas, or headaches. This can be due to sensitivities to components like glutamate or a histamine intolerance. For those with pre-existing digestive issues, it's wise to start with small amounts to assess tolerance.

Minimizing Risk of Contamination

Concerns about toxic heavy metals, like lead, leaching from bones into the broth have been raised, though recent research indicates the risk is minimal for both homemade and high-quality store-bought products. Choosing broths from reputable sources and using bones from healthy animals can further mitigate this minor risk. Bacterial contamination can also be a risk with improper preparation and storage, so proper food safety is crucial.

Comparison of Broth Types


Feature	Bone Broth (Animal)	Vegetable Broth (Plant-Based)
Ingredients	Animal bones, connective tissue, water, vegetables, and herbs.	Vegetables, herbs, and spices simmered in water.
Nutritional Content	Rich in protein, collagen, and amino acids. Contains various minerals and electrolytes.	Rich in vitamins, minerals, and antioxidants from vegetables.
Collagen Content	Contains collagen and gelatin, which break down into amino acids.	Contains no collagen. Provides vitamins that can support the body's natural collagen production.
Dietary Suitability	Suitable for omnivores and those on paleo or keto diets. Not suitable for vegetarians or vegans.	Suitable for vegetarians, vegans, and anyone needing a lighter broth.
Potential Benefits	Joint support, skin elasticity, gut health, hydration, and muscle repair.	Hydration, rich in antioxidants, vitamins, and minerals.
Flavor Profile	Deeper, richer, and more savory due to longer simmering times and roasted bones.	Lighter, cleaner, and full of vibrant vegetable flavor.

How to Incorporate Broth into Your Daily Routine

Morning Ritual: Start your day with a warm mug of bone broth to gently awaken your digestive system.
Soup Base: Use broth as a nutrient-dense base for your favorite soups, stews, and chilis.
Cooking Grains: Replace water with broth when cooking rice, quinoa, or other grains to infuse them with extra flavor and nutrients.
Simple Sipping: Enjoy a warm cup of plain broth between meals as a low-calorie, hydrating snack.
Flavorful Sauce: Enhance the flavor of sauces and gravies by adding a splash of broth.

Conclusion

Drinking broth every day, especially bone broth, can be a nourishing addition to a balanced diet, offering benefits for gut, joint, and skin health, as well as providing hydration and protein. However, it is not a magic cure-all and should be consumed with awareness of potential drawbacks, such as high sodium in many commercial products. By opting for low-sodium versions, making your own broth, and listening to your body's response, you can safely enjoy this ancient elixir. Consulting a healthcare provider or dietitian is always wise, particularly if you have underlying health conditions or specific dietary concerns.

For more scientific insights into the effects of nutrients on the body, refer to resources like the National Institutes of Health (NIH).

Frequently Asked Questions

Yes, for most healthy individuals, it is generally safe to drink bone broth every day as part of a balanced diet. However, those with specific health conditions like high blood pressure or kidney disease should consult a doctor due to potential high sodium content.

The main drawbacks are the high sodium content in many store-bought broths and the possibility of sensitivities to components like glutamate or histamines, which can cause digestive issues.

While bone broth contains collagen, the concentration can vary significantly. The body breaks down collagen into amino acids, and some studies suggest the amounts in broth may be insufficient for therapeutic effects compared to dedicated collagen supplements.

The 'best' broth depends on your dietary needs. Bone broth offers protein and collagen, while vegetable broth is rich in plant-based vitamins and antioxidants. For vegetarians and vegans, vegetable broth is the superior choice, while bone broth is more nutrient-dense for omnivores.

To control your sodium intake, choose low-sodium or unsalted varieties of store-bought broth, or make your own broth at home where you can manage the salt content.

No, you should not replace a full meal with broth. While broth can be satiating, it lacks the fiber, healthy fats, and broad spectrum of nutrients needed for a complete meal and can lead to deficiencies over time.

Some studies have shown that the amino acid glycine, found in bone broth, can help improve sleep quality. However, the amount of glycine in broth can vary, and direct evidence specifically linking daily broth consumption to improved sleep is limited.