Once a humble staple in traditional kitchens, in recent years, bone broth has entered the wellness spotlight. From boutique cafés serving it in takeaway cups to celebrities swearing it transformed their skin and joints, it has become a health craze with a loyal following.
The bold promises include smoother skin, better digestion, stronger joints, and deeper sleep. But is bone broth really that good for you or is it just a glorified thin soup?
Let’s take a closer look.
What Is Bone Broth, Exactly?
Bone broth is made by simmering animal bones (usually beef, chicken, or fish), connective tissue, and herbs in water for 12–24 hours. The long, slow cooking process breaks down the bones and cartilage, releasing collagen, gelatin, amino acids (like glycine and proline), and minerals into the broth.
These are the nutrients believed to give bone broth its health halo.
That said, not all broths are created equal. Store-bought options often contain:
- Preservatives
- High levels of salt
- Sweeteners or flavour enhancers
- Minimal simmer time, reducing the nutrient content
If you’re buying it pre-made, look for labels that specify actual bones used (like “beef marrow bones” or “chicken carcass”), no artificial additives, and ideally mention a simmer time of 12+ hours. A good sign of quality? It becomes jelly-like when chilled—that’s the gelatin.
Homemade, however, is still the gold standard.
Potential Benefits: What the Research Supports
So now we know what it is, let’s take a look at the validity of the various claims.
1. Gut Health
The Claim: Collagen and gelatin may help heal the gut lining and support digestion. Some early studies suggest gelatin could reduce inflammation and improve intestinal integrity.
The Caveat: Most of this is based on animal studies or anecdotal evidence. Human trials are scarce, and it’s unclear whether most broths contain enough gelatin to move the needle.
2. Joint Support
The Claim: Bone broth contains glucosamine and chondroitin; these compounds are found in joint supplements and are believed to reduce joint pain and support mobility.
The Caveat: The amounts found in broth are generally much lower than those used in clinical studies. It’s also uncertain how well the body absorbs these compounds from broth specifically.
3. Skin and Hair
The Claim: Collagen peptides can improve skin hydration and elasticity, reducing signs of aging. Some studies have shown benefits with regular supplementation.
The Caveat: These studies use specific doses of hydrolysed collagen—not broth. The amount and type of collagen in bone broth may not be enough to deliver similar effects.
4. Sleep & Mood
The Claim: Bone broth contains glycine, an amino acid that may promote relaxation and better sleep. Some research shows glycine supplementation can improve sleep quality.
The Caveat: A single serving of broth may not contain enough glycine to replicate these effects. Most brands don’t list glycine content, making dosage inconsistent at best.
What Science Is Still Unclear About
While bone broth is often praised as a health tonic, the research is still catching up. While some early studies and nutritional analyses suggest benefits, most of the claims are based on traditional use, animal studies, or general nutrient properties, not robust human trials.
One of the biggest uncertainties is the bioavailability of its most touted nutrients—namely, collagen and amino acids. Collagen, for example, is broken down into individual amino acids during digestion. This means your body isn’t absorbing whole collagen molecules and sending them straight to your skin or joints, it’s just using the building blocks wherever they’re needed. And it’s unclear whether drinking bone broth results in any more targeted benefit than, say, eating chicken or eggs.
Another grey area is how much of these nutrients bone broth actually delivers. The levels of gelatin, glycine, glucosamine, and chondroitin vary wildly depending on the bones used, the cooking time, and the recipe. Some broths may offer therapeutic levels of these nutrients, but many do not. Unless a product lists lab-tested nutrition stats (which most don’t), you’re left guessing.
In short, bone broth can certainly be nutrient-dense, but its exact health impact depends on how it’s made and consumed, and whether your body actually benefits from the nutrients in the way you’re hoping. If you’re expecting it to revolutionise your skin, joints, or gut overnight, you’ll likely be disappointed. The effects of bone broth, if any, are gradual and subtle, and best viewed as one piece of a broader dietary puzzle.
Who Might Benefit (and Who Might Not)
Bone broth offers a variety of nutrients in an easily digestible format. But it’s not a magic bullet, and it’s certainly not ideal for everyone.
Who It Might Benefit
If you’re recovering from illness or dealing with digestive issues, bone broth can be a soothing, gentle source of protein and minerals. It’s easier to digest than whole cuts of meat, making it a smart option during recovery or when your appetite is low. The warm, salty nature of broth also helps support hydration and electrolyte balance, especially helpful after exercise, illness, or fasting.
People following nutrient-dense, whole-food diets (such as paleo or ancestral approaches) may also benefit from incorporating bone broth as a way to use the whole animal and extract valuable nutrients from bones and cartilage that would otherwise be discarded. It fits well into these dietary philosophies.
There’s also the “comfort food” factor. Warm liquids can help curb cravings, promote satiety, and create a calming ritual — particularly when sipped between meals or before bed.
Who Should Skip It
Bone broth may not be suitable for people with conditions like gout or kidney disease, where high-purine foods can be problematic. Because bones and connective tissue are rich in purines, regular consumption may increase uric acid levels, something those with gout need to avoid.
It’s also worth noting that some store-bought broths may be high in sodium or contain additives, fillers, and sweeteners. This is especially true for those marketed as “flavoured” or “ready-to-drink.” These versions may offer fewer health benefits and could even be counterproductive if you’re watching your sodium intake.
How to Include It in Your Routine
None the less, for most people, it is something worth incorporating into your diet with managed expectations. Here are a few ideas to seamlessly incorporate it into your routine.
- Sip it solo – Drink a warm mug in the morning or afternoon.
- Use it in cooking – add depth to soups, stews, risottos, or sauces.
- Post-workout recovery – the protein and electrolytes can help with hydration and repair.
- As a snack – a great low-calorie, high-satiety option between meals.
Always choose high-quality bone broth or make your own using organic bones, filtered water, and herbs.
So, Is It Worth It?
Bone broth isn’t a miracle in a mug, but it is a nourishing, comforting, and potentially beneficial addition to your diet.
If you like the taste and enjoy how it makes you feel? Keep sipping. If you don’t love it or find it inconvenient? Don’t worry as it’s not essential to great health.
As with most wellness trends, bone broth is best viewed not as a cure-all, but as one tool in your larger nutrition toolkit.
