What time of day should you drink bone broth? Your guide to optimal timing

November 2, 2025 •

3 min read

According to nutrition experts, bone broth is a nutrient-rich beverage packed with amino acids, protein, and essential minerals. But timing is key for maximizing its potential; the question is, what time of day should you drink bone broth for your specific wellness goals?

Quick Summary

This article explores the optimal times to consume bone broth for various wellness goals, including morning energy, afternoon satiety, evening relaxation, and workout recovery, detailing how timing enhances its effects.

Key Points

Morning for Gut Health: Drinking bone broth on an empty stomach can help soothe and heal the digestive tract, preparing it for the day ahead.
Evening for Better Sleep: The amino acid glycine has calming effects and can promote restful, high-quality sleep when consumed before bed.
Afternoon for Sustained Energy: As a low-calorie, high-protein snack, bone broth can fight the afternoon energy slump and curb cravings without causing a crash.
Pre- and Post-Workout for Recovery: Rich in protein, collagen, and electrolytes, bone broth is an effective way to fuel muscles and support joint recovery.
Consistency and Quality are Key: The most important factors for long-term benefits are consistent consumption and using high-quality broth made from grass-fed or pasture-raised bones.

The Optimal Time for Your Wellness Goals

Bone broth is a versatile, nourishing addition to any diet, offering a wealth of minerals, collagen, and amino acids. While there's no single 'best' time for everyone, aligning your intake with your specific health and wellness goals can significantly enhance its benefits.

Morning: The Daily Energy and Gut Kick-Start

Many choose to start their day with bone broth, especially for digestive health. After fasting overnight, the digestive system can efficiently absorb nutrients. Bone broth's digestibility and amino acids like glutamine and glycine can help soothe and potentially heal the gut lining. This offers sustained energy and can help manage morning cravings. The glycine content may also support mood and the nervous system.

Mid-Afternoon: The Satiating Pick-Me-Up

A savory mug of bone broth can be a healthy alternative to sugary snacks or coffee when the afternoon slump hits. It can provide stable energy and curb hunger due to its protein content. Packed with electrolytes, it also aids hydration, essential for energy and cognitive function.

Evening: A Soothing Nightcap for Better Sleep

Drinking bone broth in the evening may support more restful sleep. Glycine in bone broth can act as a calming neurotransmitter. Research suggests consuming glycine before bed might improve sleep quality and reduce daytime tiredness. It is also gentle on the stomach, which can help prevent sleep disruption.

Pre- and Post-Workout: Fuel and Recovery

Bone broth can benefit active individuals both before and after exercise. Consumed before a workout, it can provide protein and amino acids for energy. Afterwards, collagen and amino acids support muscle repair, and electrolytes help rehydrate the body. Compounds like collagen, glucosamine, and chondroitin can also support joint health and reduce inflammation.

Comparing the Benefits of Drinking Bone Broth at Different Times


Time of Day	Primary Benefit	Key Nutrients	Why It Works
Morning	Gut Health & Sustained Energy	Glutamine, Glycine	Soothes the gut lining on an empty stomach; protein prevents energy crashes.
Afternoon	Satiety & Focus	Protein, Electrolytes	Curbs cravings during the mid-day slump; provides stable energy without caffeine.
Evening	Restful Sleep	Glycine, Magnesium	Calms the nervous system and promotes relaxation before bed.
Pre/Post-Workout	Fuel & Recovery	Protein, Collagen, Electrolytes	Fuels muscles for performance and helps repair tissues after exercise.

How to Incorporate Bone Broth into Your Nutrition Diet

Bone broth can be easily integrated into your diet beyond just sipping. Use it in place of water when cooking grains, as a base for soups and stews, or to sauté vegetables. Some even add it to savory smoothies for a nutrient boost.

Beyond Timing: Quality and Consistency Matter

Achieving the benefits of bone broth also depends on its quality and consistent consumption. The most nutrient-dense broths come from grass-fed or pasture-raised animal bones, simmered for extended periods. Look for products without artificial additives or excessive sodium. Regular intake is crucial for noticeable health improvements. Starting with one cup daily and finding a sustainable schedule is recommended.

Conclusion: Listen to Your Body

The ideal time to consume bone broth depends on individual goals and preferences. Integrating it consistently into your routine, whether in the morning, afternoon, or evening, allows you to benefit from its amino acids and nutrients [https://www.verywellhealth.com/best-time-to-drink-bone-broth-11733926]. Understanding how timing can impact specific benefits allows you to personalize your approach to this ancient, healing drink.

Frequently Asked Questions

Yes, consuming bone broth on an empty stomach, particularly in the morning, is recommended for maximizing its gut-healing and digestive benefits.

Bone broth is low in calories and its protein and gelatin content can promote feelings of fullness, which may support weight management efforts by reducing overall food intake.

Bone broth contains the amino acid glycine, which is known to have calming effects on the brain and nervous system, leading to better sleep quality when consumed in the evening.

Drinking bone broth post-workout is excellent for muscle recovery, joint support, and rehydration due to its protein, collagen, and electrolyte content.

For joint health, you can drink bone broth at any time, but consistency is key. Post-workout is a particularly good time to leverage its collagen and amino acids for tissue repair.

The quality of store-bought broth can vary. Look for brands that use high-quality, pasture-raised bones and simmer for long periods to ensure maximum nutrient extraction, as some commercial broths have lower amino acid content.

For general wellness, one cup per day is a good starting point. However, specific goals like weight gain or intensive healing may call for more, up to several cups daily, in consultation with a healthcare provider.