Bone broth has been hyped as everything from a natural remedy to the ultimate anti-aging elixir.
But here’s the honest tea (or broth, if you will): bone broth is good for you because it’s packed with simple, real nutrients—like collagen, amino acids, gelatin, and minerals—that support your gut, joints, skin, hydration, and even sleep and metabolic health.
But is it the miracle cure-all the wellness world claims? Not quite.
Peer-reviewed studies show bone broth contains beneficial compounds that may support gut health, joint comfort, and metabolic health. But they also reveal that bone broth’s vitamin and mineral levels might not be as sky-high as some internet health gurus would have you believe.
Translation: It’s a nutrient-dense, whole-food option, not liquid magic.
Table of Contents Show
What’s really in bone broth?
Bone broth starts basic: toss some chicken, beef, or fish bones in a pot along with connective tissues, cartilage, ligaments, and maybe a veggie or two, and let it simmer.
Whether you’re using a slow cooker, pressure cooker, or channeling grandma with a stovetop pot, the result is a protein-rich, gelatinous brew filled with collagen, glycine, proline, electrolytes, and minerals like calcium, magnesium, and phosphorus.
But how much of those nutrients actually make it into your mug?
A 2021 study published in the journal Nutrients found the calcium content clocked in at around 6.4 mg per 100 mL—pretty minimal compared to the 1,000 mg recommended daily intake for adults. Other minerals like magnesium and phosphorus also made appearances but in similarly modest amounts.
So, while bone broth has minerals, it’s not exactly nature’s multivitamin.
Same story with collagen: bone broth provides collagen and amino acids, but your body breaks those down during digestion, just like it does with other proteins. No special delivery system here—just solid, bioavailable nutrients you could get from plenty of other whole foods.
Bone broth vs stock: What’s the difference?
The main difference between stock and bone broth is that stock is simmered for just a few hours for flavor, while bone broth is simmered for 12-plus hours to break down bones, marrow, and connective tissues, extracting extra collagen, gelatin, and minerals.
That long simmering process gives bone broth its extra oomph, even though actual nutrient levels vary depending on the bones used and how long it bubbles on the stove.
Bone broth and gut health: How much is hype?
One of bone broth’s biggest claims to fame is its supposed gut-healing superpowers. And honestly? There’s some weight to it.
Bone broth contains gelatin and glycine, both of which can support the gut lining and overall digestive health. A 2021 study published in the journal Medicina found that bone broth consumption in a mouse model of ulcerative colitis reduced inflammation and damage in the intestines.
Pretty promising, but most of this research is animal-based. Human trials? Still limited.
So, if you’ve got gut issues, bone broth won’t hurt—and it might help—but don’t ditch other gut-friendly habits for a sip of soup.
Joint health, bone health, and connective tissues
Bone broth naturally contains glucosamine, chondroitin sulfate, collagen, and gelatin—all of which show up in supplements claiming to ease joint stiffness and support cartilage.
A 2018 study published in the Journal of Oral & Facial Pain and Headache zeroed in on enriched chicken bone broth and found it reduced joint pain behaviors in animal models with TMJ issues (temporomandibular joint disorders).
The catch? Same as before—most of this research isn’t on humans yet.
Your body breaks down the collagen and amino acids from broth the same way it breaks down steak, eggs, or other proteins. Bone broth might give your joints a friendly nudge, but it’s not the secret sauce for joint longevity.
Skin health and hair growth: Collagen’s cameo
Collagen gets a lot of the glory when it comes to skin health and hair growth—and for good reason. Bone broth contains collagen and key amino acids like glycine and proline, which your body uses to crank out more of its own collagen.
Several studies on hydrolyzed collagen supplements show legit improvements in skin elasticity, hydration, and texture. One randomized controlled trial published in Nutrients in 2019 found that daily collagen peptide supplementation significantly boosted skin hydration and reduced wrinkles after 12 weeks.
But here’s the thing: While bone broth contains the same amino acids found in those supplements, no studies have directly shown that sipping broth gives you the same glow-up benefits.
So, can bone broth help your skin and hair? It might contribute, but no guarantees it’ll replace your moisturizer anytime soon.
TL;DR: Bone broth won’t hurt your beauty routine—it’s got the right ingredients—but don’t bank on it as a standalone fountain of youth.
Immune support, metabolic health, and hydration perks
Bone broth isn’t going to transform your immune system overnight, but it’s not useless, either.
It contains minerals like calcium, magnesium, and phosphorus, plus electrolytes (hello, sodium and potassium) that support hydration, immune function, and metabolic health. The protein in bone broth is also highly digestible, making it a gut-friendly, bioavailable source of amino acids.
In fact, bone broth’s electrolyte content makes it a handy option for rehydrating after workouts, illness, or anytime your body’s running a little low on fluids.
Bone broth and healthy aging
Bone broth ticks a lot of boxes: amino acids, collagen, minerals, and anti-inflammatory compounds—all potentially supportive of healthy aging, joint mobility, and metabolic function.
But—as always—there’s a but.
Some studies also caution against going all-in on bone broth. One study published in Medical Hypotheses found that bone broth can contain trace amounts of heavy metals like lead, which could leach into it during long cooking times.
While levels are typically low, it’s a reminder to source quality bones and practice moderation.
Bonus points: Bone broth’s star amino acid, glycine, may also offer extra perks for your heart and sleep. One study published in Sleep and Biological Rhythms found that glycine improved sleep quality and reduced fatigue the next day.
Other research suggests glycine intake is linked to improved metabolic health and may help lower cardiovascular disease risk, thanks to its anti-inflammatory effects.
How to incorporate bone broth into your diet
By now, you know bone broth has some legit perks—but how do you actually get it into your routine without feeling like you’ve turned into a medieval soup vendor?
Here’s the good news: it’s ridiculously versatile. Here are a few easy ways to make it part of your day:
- Sip it straight: Heat it up, pour it in your favorite mug, and sip like tea. Bonus points if you zhuzh it up with sea salt, pepper, turmeric, or fresh herbs.
- Cook your grains in it: Rice, quinoa, farro—ditch the water and use bone broth instead. It adds extra flavor and a subtle protein boost.
- Use as a soup and stew base: The obvious move, but worth mentioning. Broth-based soups, stews, and chilis get a nutritional upgrade when you swap in bone broth.
- Add to sauces and gravies: Use it to thin out sauces, stretch gravies, or boost pan sauces without piling on cream or butter.
- Blend it into smoothies: Sound weird? Hear us out. Freeze bone broth into cubes and toss one or two into savory green smoothies for a sneaky, protein-rich kick.
- Scramble it into eggs: A splash of broth while scrambling eggs or sautéing veggies adds flavor without extra fat.
Whether you slow-cook it at home, pressure-cook it for speed, or grab a high-quality store-bought version, bone broth slips into your usual meals without much effort—and without forcing you to sip on soup 24/7.
The bottom line: worth the hype, or just hot water?
Bone broth isn’t going to solve all your problems. It won’t reverse aging, magically heal your gut, or give you glowing skin overnight (sorry, influencers).
But here’s what it will do: it’s a simple, nutrient-rich, no-nonsense food that delivers a cozy dose of collagen, amino acids, and minerals—without any weird ingredients you can’t pronounce.
Studies show the benefits are mild but legit, especially when it comes to gut health, joint support, hydration, and general good vibes. And hey, drinking bone broth definitely won’t hurt.
Is it a miracle elixir? Nope.
Is it a solid addition to your balanced, whole-food routine? Absolutely.
Is it basically soup with a PR team? Maybe.
So go ahead and sip it, slow-cook it, or stock your freezer. Just don’t expect it to rewrite your DNA.
