Why is bone broth so good for you when you're sick? Unpacking the healing benefits

October 15, 2025 •

3 min read

For centuries, across many cultures, bone broth has been a staple remedy for common illnesses like colds and flu. A comforting and health-boosting liquid, it’s often lauded for its nourishing properties, which explains why is bone broth so good for you when you're sick.

Quick Summary

Bone broth aids recovery from illness by providing critical hydration and electrolytes to replenish the body after fever or vomiting. Its rich amino acids and gelatin support immune function and gut health, while its easy-to-digest nature ensures nourishment even with a low appetite. The warm liquid also has a soothing effect on a sore throat and congestion.

Key Points

Hydrates and Replenishes Electrolytes: Bone broth provides essential fluids and minerals like sodium, potassium, and magnesium, critical for staying hydrated during fever, vomiting, or sweating.
Supports Immune Function: The amino acids and gelatin in bone broth help maintain and repair the gut lining, which is closely linked to a strong immune system.
Soothes Symptoms: A warm cup of broth helps soothe a sore throat and its steam can act as a natural decongestant to relieve respiratory congestion.
Provides Gentle, Easy-to-Digest Nutrients: When your appetite is low, bone broth offers a light yet nutrient-dense option to provide nourishment without taxing the digestive system.
Contains Anti-inflammatory Amino Acids: Amino acids like glycine and arginine in bone broth have anti-inflammatory effects that can help alleviate symptoms of cold and flu.
Rich in Healing Compounds: Gelatin and collagen from the slow-simmering process support tissue repair and overall recovery from illness.

The Powerhouse of Nutrients in Bone Broth

When you're sick, your body works overtime to fight infection, leading to increased nutritional needs. A key reason for bone broth's efficacy is its nutrient-rich composition, derived from the slow simmering of bones, marrow, and connective tissues. This process extracts a wealth of beneficial compounds into a savory liquid that is both easy to consume and packed with what your body needs for recovery.

The Role of Hydration and Electrolytes

During a fever, or with symptoms like vomiting and diarrhea, your body loses significant fluids and electrolytes. Dehydration can exacerbate fatigue and prevent your body from functioning properly. Bone broth is an excellent source of natural hydration, providing essential electrolytes like sodium, potassium, and magnesium. Unlike plain water, the presence of these minerals in broth helps the body absorb and retain fluids more effectively, ensuring you stay properly hydrated.

Supporting a Healthy Immune System

A significant portion of your immune system resides in your gut. Illness can sometimes disrupt the digestive system, which in turn affects overall immune function. Bone broth supports the gut in multiple ways:

Amino Acids: Key amino acids like glycine, proline, and glutamine are abundant in bone broth. Glycine is known for its anti-inflammatory properties, while glutamine is a critical fuel source for the cells lining the gut.
Gelatin and Collagen: The gelatin derived from the breakdown of collagen during simmering helps maintain and strengthen the gut's mucosal lining. A healthy gut lining is crucial for preventing pathogens from entering the bloodstream and triggering inflammation.

Soothing Symptoms and Aiding Digestion

When you have a sore throat or congestion, a warm cup of bone broth can feel incredibly soothing. The steam from the hot liquid can help loosen mucus and clear nasal passages, providing natural decongestant relief. Its gentle nature also means it won't upset a sensitive or low-appetite stomach, allowing you to consume essential nutrients without discomfort.

Homemade vs. Store-Bought Bone Broth

While commercially available bone broth offers convenience, making it at home gives you greater control over ingredients and nutrient concentration. Below is a comparison to help you decide.


Feature	Homemade Bone Broth	Store-Bought Bone Broth
Preparation Time	Significant (12-48+ hours of simmering).	Minimal (ready in seconds, especially powder form).
Cost	Often more cost-effective, especially when using leftover bones.	Can be more expensive per serving compared to homemade.
Nutrient Density	Higher concentration of collagen, amino acids, and minerals due to longer simmering.	Can vary significantly; some processed brands may lack depth and concentration.
Ingredients	Full control over ingredients; can use organic or grass-fed bones, and add specific herbs and vegetables.	May contain additives, high levels of sodium, and preservatives.
Flavor	Richer, more complex flavor profile.	Often uses flavor extracts to compensate for lack of slow-cooking flavor.

For those seeking the maximum therapeutic benefits when sick, a homemade broth is often the best choice, though high-quality store-bought options can serve as a convenient alternative.

How to Incorporate Bone Broth When You're Sick

Integrating bone broth into your recovery routine is simple and flexible. Here are some ideas:

Sip it straight: Enjoy a warm mug of broth throughout the day, much like a comforting tea.
Create a healing soup: Use bone broth as a nutrient-rich base for soups, adding easy-to-digest ingredients like soft-cooked vegetables or shredded chicken.
Boost with immune-supporting ingredients: Enhance your broth with spices like ginger, garlic, and turmeric, all known for their immune-boosting and anti-inflammatory properties.
Use it as a base for grains: Cook rice or quinoa in bone broth instead of water for added flavor and nutrients.

Conclusion

Bone broth is a valuable nutritional tool when recovering from sickness, not just for its rich flavor but for its holistic health benefits. It provides essential hydration and electrolytes, while key amino acids and gelatin support the immune system and soothe the gut. Its anti-inflammatory properties help the body's natural defense mechanisms work more efficiently. While some scientific studies focus on isolated ingredients, the collective benefits make bone broth a time-honored and comforting remedy that is gentle on a sensitive digestive system. When battling illness, a mug of warm, nourishing bone broth is a wise and soothing choice to support your body's journey back to health. To learn more about the amino acids in bone broth and their impact on immune responses, consider reviewing the information published in the British Journal of Nutrition.

Note: Always consult with a healthcare provider for severe or persistent illness.

Frequently Asked Questions

Yes, the warmth from sipping a hot cup of bone broth can act as a natural decongestant, helping to loosen mucus and clear nasal passages, similar to other hot liquids like tea.

While water is essential, bone broth is often better during sickness because it contains electrolytes like sodium and potassium. These minerals help your body absorb and retain fluid more effectively, especially after fluid loss from fever or vomiting.

Bone broth is rich in gelatin and amino acids like glutamine, which feed the cells lining your gut. This helps repair and maintain a healthy gut barrier, which is crucial for immune function and nutrient absorption.

Homemade bone broth typically offers higher quality and a richer concentration of nutrients like collagen because you can simmer it for a longer duration. Store-bought options are convenient but may contain higher sodium or additives. For maximum benefits, homemade is often preferred.

Bone broth is simmered for a significantly longer period (12-48+ hours) than regular stock. This longer cooking time extracts more collagen, amino acids, and minerals from the bones, making it more nutrient-dense and gelatinous.

Absolutely. The warm, comforting nature of bone broth soothes an irritated throat, providing a gentle and nourishing liquid that is easy to swallow when other foods may be difficult to tolerate.

While anecdotal evidence is widespread, scientific research specifically on bone broth is limited. However, studies on its components—such as specific amino acids (glutamine, glycine) and collagen—have shown benefits related to inflammation, gut health, and immune function.