7 Health Benefits of Bone Broth

Amino acids

Bone broth includes many amino acids, including ones your body makes (essential amino acids) and those it doesn’t (nonessential amino acids ). Older adults need these for muscle health. The amino acids glutamine, glycine, proline, histidine and arginine are especially helpful for your gut, says Nick Flynn, a professor of biochemistry at West Texas A&M University. “All of these amino acids, in one way or another, help promote a healthy digestive system,” he says.

Based on weight, sources of protein like chicken or beef provide a better or comparable source of amino acids compared to bone broth, Flynn notes. A 2018 report in Digestive Diseases and Sciences says bone broth is a good source of amino acids, but it’s not superior to other animal sources.

That said, bone broth may be good for people with digestive or dental issues who are looking for a rich source of amino acids, he adds.

Protein

This nutrient is essential for healthy aging and is especially important to help combat the muscle loss that comes with it. Bone broth can help you add more protein into your diet. Bone broth contains about 8 to 10 grams of protein per cup; there are 2 to 6 grams of protein in a cup of broth or stock. It’s difficult to generalize the nutritional content of bone broths because they vary depending on the ingredients. For instance, 1 cup of canned Whole Foods chicken bone broth contains 41 calories, 10 grams of protein, 240 milligrams (mg) of sodium, and no cholesterol, while Target’s Good and Gather brand of chicken bone broth contains 41 calories, 9 grams of protein, 290 mg of sodium, and 4.8 mg of cholesterol.

Minerals

Bone broth contains calcium, magnesium and phosphorus, all of which support bone health. It also has sodium, potassium and calcium, which are electrolytes that may help keep you hydrated.

Health benefits of bone broth

“Bone broth has been consumed for centuries, but there is still a lack of research demonstrating conclusively what all the benefits are,” says Jennifer Bruning, a registered dietitian nutritionist with the Academy of Nutrition and Dietetics.

Despite a lack of quality research on benefits of bone broth, some evidence has found it may benefit your body in the following ways.

1. Nourish muscles and bones: Collagen is a big part of muscles and bones, so making sure you get enough of it may support muscle and bone health. Electrolytes in bone broth, such as potassium, calcium, sodium and magnesium, can help your body manage nerve and muscle function and prevent muscle cramps.

2. Ease joint pain: Collagen may help repair joint damage and reduce pain from arthritis. Some amino acids are precursors for collagen production and can support joint health, Flynn says. The broth contains glucosamine and chondroitin, which may help reduce arthritis and joint pain, Bruning adds.

3. Improve gut health: The amino acid glutamine in bone broth is essential for the structure and function of tissue lining the gut, and it may lower inflammation if you have “leaky gut,” which occurs when the lining of the small intestine thins, letting bacteria, undigested food and other toxins into the blood, says Jenna Volpe, a registered dietitian nutritionist from Austin, Texas.

“This matters because compromised gut integrity is linked to a wide range of issues, from IBS [irritable bowel syndrome], constipation, and food intolerances to mood imbalances like depression, migraines, skin conditions such as eczema and psoriasis, and even musculoskeletal and immune challenges,” says Kara Fitzgerald, a functional medicine doctor in Sandy Hook, Connecticut.

4. Boost immune function: There are no good-quality studies demonstrating that bone broth can support immune health, but some experts believe it can.

5. Enhance appearance of skin: The collagen in bone broth may counteract the declining levels of the protein that occur as you age. Some research shows collagen may support wound healing, too.

6. Reduce stress: Glycine, an amino acid in collagen, may ease stress and promote sleep. While there is not much medical research on whether the glycine in bone broth can produce these effects, the amino acid does have health benefits.

7. Support weight loss and maintenance: Again, there’s minimal research on this, but a 2025 report in Clinical Nutrition Open Science showed it can help if you fast along with it.

How to choose the best bone broth for you

The nutritional value of homemade bone broth can vary due to the way it’s cooked and what you add. Varieties you buy in the store will have more specific nutrition information.

A few other things to be mindful of when buying or making bone broth:

• Look at the ingredients in premade bone broth products, as some contain high amounts of sodium. 
• Do your research on premade broth production, recommends Anthony DiMarino, a registered dietitian in Cleveland, Ohio. Identify how long they simmered the bones to make the broth. Make sure the broth is kept refrigerated or frozen. If you can see if the texture is gel-like, that’s a sign of a high-quality broth, he adds.
• Turmeric, black pepper, rosemary, sage, garlic and ginger offer a multitude of health benefits and go great in homemade broths, Volpe adds.
• Some evidence shows bone broth can become contaminated with lead—something to discuss with your doctor. “A couple of studies do raise concern regarding the amount of lead and other heavy metals that is in bone broth, though others have called this concern into question,” Flynn explains. This depends on the source of the bones and how the broth is prepared. “Not all sources of bone broth are created equally,” he says. Bone broth tends to be a higher-histamine food, so those with histamine intolerance or mast cell activation syndrome should avoid it or check with their doctor before consuming it, Volpe notes. Ask your doctor about consuming bone broth if you have small intestinal bacterial overgrowth, because people with this condition may be sensitive and highly reactive to the naturally occurring glycosaminoglycans in bone broth, she adds.
• If you have kidney disease, ask your doctor if you should have bone broth, given its potassium, sodium, protein and liquid content, the Cleveland Clinic recommends. “Those who have high blood pressure or chronic kidney disease should check with their physician before trying bone broth,” says DiMarino. “Due to the high electrolyte content, bone broth may worsen those conditions.”