Bone broth is a liquid made by simmering animal bones and connective tissue for many hours
Bone broth starts with bones — usually from chicken, beef, or fish — simmered in water with vegetables and sometimes vinegar for 12 to 48 hours. The long cooking breaks down the bones and releases compounds into the liquid, which you then strain and drink or use in cooking. The result is a savory liquid that contains collagen, gelatin, amino acids, and minerals like calcium and magnesium.
People drink bone broth for different reasons: some want the collagen and protein it contains, others believe it supports joint or gut health, and some straightforward use it as a base for soups and stews. It has become common in wellness circles, but what the science actually shows is narrower than the claims you might hear.
Key Takeaways
- Bone broth contains collagen and amino acids, but the amount varies widely depending on how long you simmer it and what bones you use.
- Your digestive system breaks down collagen into individual amino acids, so drinking collagen is not the same as consuming collagen intact.
- Research on bone broth itself is limited; most studies look at collagen or gelatin in isolation, not the whole broth.
- You can get the same amino acids and minerals from other foods like meat, fish, eggs, and dairy, often more cheaply and with less preparation time.
- Bone broth is safe for most people, but homemade versions can contain lead if the bones come from animals raised in contaminated soil.
What collagen and gelatin actually do once you drink them
When you drink bone broth, your stomach acid and digestive enzymes break down the collagen and gelatin into smaller pieces called amino acids and peptides. Your body does not absorb collagen as collagen — it absorbs the building blocks and uses them wherever it needs them, not necessarily where you hoped.
This matters because many bone broth claims assume collagen stays intact and goes straight to your joints or skin. The science does not support that. Your body is smart about where it sends amino acids, but you cannot direct them to one spot by eating or drinking them.
That said, amino acids themselves are useful — your body needs them to build muscle, repair tissue, and make enzymes. Bone broth does provide them. So does chicken, beef, eggs, Greek yogurt, and beans. The difference is cost and convenience, not magic.
What research shows about bone broth and joint health
The claim that bone broth supports joint health comes partly from the fact that it contains gelatin, and gelatin is made from collagen. Some studies have looked at collagen supplements or gelatin powder in people with joint pain, and a few found modest improvements in comfort or mobility. But these studies are small, and they tested isolated collagen or gelatin — not bone broth itself.
No large, well-designed study has tested whether drinking bone broth specifically improves joint health in humans. The research gap matters: bone broth is not the same as a collagen supplement, because the collagen content varies widely. How long you simmer, what bones you use, and how much water you add all change the final amount.
If you are interested in collagen for joint support, a measured collagen supplement or gelatin powder gives you a known dose. Bone broth gives you an unknown amount of collagen plus other nutrients, which makes it harder to know whether it is working.
Bone broth and gut health claims
Some people drink bone broth believing it heals the gut lining or reduces inflammation. The idea comes from the fact that bone broth contains glutamine and glycine, amino acids that your gut cells do use. But again, drinking these amino acids is not the same as targeting them to your gut.
There is no strong evidence that bone broth heals a damaged gut lining in humans. Animal studies and test-tube studies suggest gelatin and certain amino acids might help, but human research is missing. If you have a gut condition, bone broth is unlikely to harm you, but it is also not a treatment.
Minerals and nutrients in bone broth
Bone broth does contain minerals — calcium, magnesium, phosphorus, and others — because they leach from the bones into the water during simmering. The amount depends on the bones, the water, and how long you cook. A cup of bone broth might contain anywhere from a small amount to a meaningful dose of these minerals, but there is no standard.
If you want to know how much calcium or magnesium you are getting, a supplement or fortified food tells you exactly. Bone broth does not. That does not mean it is useless — just that it is not a reliable way to meet mineral needs if that is your goal.
Safety concerns with homemade bone broth
Homemade bone broth can contain lead if the bones come from animals raised in soil with lead contamination. Lead accumulates in bone over time, so long-simmered broths may have higher levels than the original bones. This is a real concern, not a theoretical one — studies have found lead in some homemade broths, especially those made from bones simmered for 24 hours or longer.
Commercial bone broth products are usually tested for lead, but homemade versions are not. If you make bone broth at home, sourcing bones from animals raised on clean pasture reduces risk. Simmering for shorter periods (12 hours instead of 48) also lowers the amount of lead that leaches out.
Store-bought bone broth is generally safe, though you are paying for convenience and consistency rather than a proven health benefit.
How bone broth compares to other protein and collagen sources
If your goal is protein, a chicken breast, can of fish, or serving of Greek yogurt gives you more protein per ounce than bone broth, usually for less money and with no cooking time. If your goal is collagen, a collagen powder or supplement gives you a measured dose. If your goal is minerals, fortified milk or a supplement is more reliable.
Bone broth is not wrong — it is just not more efficient than alternatives for any single goal. Where it makes sense is if you already cook with broth, enjoy the taste, and want to use your cooking scraps. In that case, you get some nutrients and amino acids as a side benefit, which is fine.
The table below shows how bone broth stacks up against other common sources of collagen and protein:
| Source | Protein per serving | Collagen content | Cost and prep |
|---|---|---|---|
| Bone broth (1 cup) | 8–12 grams (varies widely) | Unknown amount | High prep time; low cost if homemade |
| Chicken breast (3 oz) | 26 grams | Some collagen in skin | Quick to cook; moderate cost |
| Collagen powder (1 scoop) | 10–15 grams | Measured dose | Mix with liquid; moderate cost |
| Greek yogurt (6 oz) | 15–20 grams | Small amount | No prep; moderate cost |
| Gelatin powder (1 tbsp) | 6 grams | Pure gelatin | Mix with liquid; low cost |
Frequently Asked Questions
Does bone broth have more collagen than regular chicken broth?
Yes, bone broth typically has more collagen because it is simmered much longer — usually 12 to 48 hours versus a few hours for regular broth. The longer cooking breaks down more of the collagen in the bones. But the amount still varies based on the bones used and cooking time, so there is no standard amount.
Can I get the same benefits from eating chicken skin or gelatin?
Chicken skin contains collagen, and gelatin is made from collagen, so both give you similar amino acids. Gelatin powder is cheaper and faster, while chicken skin comes with fat and flavor. For the amino acids themselves, they are roughly equivalent — your body breaks them down the same way.
Is bone broth safe if I make it at home?
Homemade bone broth is safe if the bones come from animals raised in clean soil, because lead contamination is the main concern. Simmering for 12 hours instead of 48 hours also reduces the amount of lead that leaches out. If you are unsure about the source of your bones, store-bought broth is tested for safety.
Will bone broth help my skin or hair?
There is no strong evidence that bone broth specifically improves skin or hair. Your skin and hair need amino acids, vitamins, and minerals, which bone broth provides — but so do many other foods. If you drink bone broth and notice changes, it may be because you are eating more protein overall, not because of bone broth itself.
How much bone broth should I drink per day?
There is no standard recommendation because bone broth is a food, not a supplement. Most people who drink it have a cup or two per day, usually as part of cooking or as a warm drink. There is no evidence that more is better, and very large amounts could increase lead exposure if the broth is homemade.