What Kind of Bone Broth Is Best When Sick?

November 27, 2025 •

3 min read

According to a study published in the journal Chest, chicken soup (made from bone broth) helps alleviate common cold symptoms like inflammation and congestion. This provides scientific support for the age-old remedy and helps explain why many people find chicken bone broth is best when sick.

Quick Summary

A warm, nutrient-dense broth can provide crucial hydration and comfort during illness. Both chicken and beef varieties offer unique benefits, such as immune support and gut healing, helping to soothe symptoms and aid recovery. Add-ins like ginger and garlic can further enhance the broth's healing properties.

Key Points

Choose chicken broth for respiratory issues: Its amino acid cysteine helps thin mucus, and its lighter flavor is easier on a sensitive stomach.
Opt for beef broth for gut healing: The higher collagen content in beef broth is excellent for repairing the gut lining and aiding recovery after illness.
Enhance with immune-boosting add-ins: Ingredients like ginger, turmeric, and garlic add powerful anti-inflammatory and antiviral properties to any broth.
Homemade is often best, but quality store-bought works: Homemade broth allows for full control and maximum nutrient extraction, but check store-bought labels for low sodium and a gelatinous texture.
Prioritize hydration and nourishment: Any warm, flavorful bone broth provides essential fluids, electrolytes, and easy-to-digest nutrients, making it a soothing and effective remedy.

Chicken Bone Broth for Colds and Respiratory Issues

When you are feeling under the weather with a cold or flu, the classic chicken bone broth is often the best choice. Its soothing qualities help alleviate sore throats, and a key amino acid called cysteine has been shown to help thin mucus, making it easier to expel. The light, savory flavor is also gentle on a sensitive or queasy stomach.

Nutrient Benefits of Chicken Broth

Amino Acids: Rich in amino acids like glycine and glutamine, which support immune function.
Vitamins and Minerals: A well-made chicken broth contains electrolytes like sodium and potassium, crucial for rehydration, along with immune-supportive zinc and vitamin C from added vegetables.
Collagen: The collagen, specifically Type II found in chicken, supports joint health and cartilage, which can be helpful if you experience body aches.

Beef Bone Broth for Gut Support and Robust Nutrition

For more intense illness or for recovery periods focused on gut healing, beef bone broth is a powerful, nutrient-rich option. The longer simmering time required for beef bones extracts a higher concentration of collagen and other compounds.

Nutrient Benefits of Beef Broth

Higher Collagen: Beef broth generally contains more collagen than chicken, which helps repair and seal the gut lining. A healthy gut is essential for a strong immune response.
Higher Mineral Content: Due to the density of beef bones, this broth provides a robust dose of minerals such as calcium, magnesium, and phosphorus for bone strength, plus iron for energy.
Richer Flavor: The bold, hearty flavor of beef broth can be more satisfying and nourishing when you have a better appetite.

Comparison: Chicken vs. Beef Bone Broth for Sickness

This table outlines the key differences to help you decide which is right for your symptoms.


Feature	Chicken Bone Broth	Beef Bone Broth
Primary Benefit	Immune support, mucus thinning	Gut healing, higher collagen content
Flavor Profile	Lighter, savory, more subtle	Richer, heartier, full-bodied
Best For	Colds, flu, sore throats, congestion	Post-illness recovery, digestive issues
Digestion	Easier on sensitive stomachs	Highly nourishing, great for gut repair
Key Amino Acid	Cysteine (for mucus)	Glycine, Glutamine (for gut healing)
Hydration & Electrolytes	Excellent source for rehydration	Excellent source for rehydration
Other Minerals	Good source of zinc and potassium	Higher iron, calcium, and magnesium

Adding Immune-Boosting Ingredients to Your Broth

Regardless of the animal bones you choose, you can significantly enhance your broth’s healing properties with specific ingredients. For best results, consider adding these during the simmering process.

Ginger and Turmeric: These roots contain powerful anti-inflammatory compounds that can help reduce fever, congestion, and inflammation.
Garlic and Onions: Known for their antiviral and antibiotic properties, they can help fight off infections and add depth of flavor.
Fresh Herbs: Thyme, rosemary, and parsley not only add flavor but also provide additional vitamins and antioxidants.
Apple Cider Vinegar: A small amount of vinegar helps draw the minerals and collagen from the bones into the broth.

Homemade vs. Store-Bought Broth: What's Best?

While store-bought bone broth is convenient, homemade is often the superior choice for medicinal purposes. Homemade broth allows you to control the quality of the ingredients and ensures a longer simmering time, which maximizes the extraction of beneficial nutrients like collagen and minerals. High-quality store-bought options are available, but be sure to check the label for low sodium content and a gelatinous texture when cold, which indicates high collagen. A high-quality store-bought option like Kettle & Fire's Turmeric Ginger Bone Broth offers convenience with added anti-inflammatory benefits.

Conclusion: The Best Choice for Your Needs

Ultimately, the best bone broth when sick is the one you will actually drink and benefit from. For a gentle, immune-supportive remedy for common respiratory issues, chicken bone broth is the traditional go-to. If you need robust gut-healing support or crave a richer, more mineral-dense tonic, beef bone broth is the better choice. Adding extra immune-boosting ingredients like ginger and garlic will supercharge any broth. Whether homemade or a quality store-bought version, a warm mug of bone broth is a simple yet powerful tool to support your body's recovery. For more information on the health benefits of bone broth, read this article from National Geographic: Here's how drinking bone broth benefits your health.

Frequently Asked Questions

While bone broth cannot cure a cold, it can significantly help alleviate symptoms. It provides hydration, electrolytes, and anti-inflammatory amino acids that can reduce congestion, soothe a sore throat, and support the immune system.

To make a simple immune-boosting broth, simmer chicken or beef bones with chopped onions, carrots, celery, crushed garlic, and a splash of apple cider vinegar for at least 12 hours. Adding fresh ginger, turmeric, and black pepper during the last hour can increase anti-inflammatory benefits.

Quality store-bought bone broth is a convenient and effective option, but it is important to read the label. Look for low-sodium products made with high-quality bones and a long simmer time. A gel-like consistency when refrigerated is a good indicator of high nutrient content.

Both broths are soothing, but the lighter flavor and cysteine content of chicken bone broth are particularly effective for thinning mucus and providing comfort for a sore throat. Beef broth is also effective and can provide more substantial nourishment.

Yes, absolutely. Adding vegetables like carrots, celery, onions, and greens during simmering adds vitamins, minerals, and antioxidants, further boosting the broth's nutritional profile and immune-supportive properties.

The best way is to sip it warm directly from a mug throughout the day. This provides a constant source of hydration and nutrients. You can also use it as a base for a simple, light soup with added vegetables or protein.

The key difference is simmering time. Bone broth simmers for much longer (typically 12-24+ hours) to extract maximum collagen, amino acids, and minerals from the bones. Regular broth is cooked for a shorter period, primarily for flavor.