Bone Broth Soup: What the Research Shows

Bone broth soup contains collagen, gelatin, and amino acids that your body breaks down during digestion. The collagen in broth comes from simmering animal bones and connective tissue for 12 to 48 hours, which breaks down the protein structure into smaller molecules your digestive system can absorb. Whether those molecules then rebuild your own collagen or straightforward provide raw material for other proteins depends partly on what else you eat and your overall protein intake.

The most studied benefit is joint support. Gelatin and collagen peptides in bone broth contain glycine and proline, amino acids that appear in cartilage. Several small studies show that people who consume collagen peptides report less joint pain during movement, though the effect is modest and takes 8 to 12 weeks to show up. The broth itself is not a treatment for arthritis or cartilage damage—it is a source of building blocks your body may use if it needs them.

Bone broth also provides minerals like calcium, magnesium, and phosphorus that leach from bones during cooking. The amount varies widely depending on the bones used, the cooking time, and whether vinegar was added (acid pulls more minerals). A cup of homemade broth typically contains 10 to 15 percent of your daily calcium need, though store-bought versions vary.

Key Takeaways

  • Bone broth contains collagen and gelatin that break down into amino acids your body can absorb, but whether those amino acids rebuild your own collagen depends on your overall diet and protein intake.
  • People who drink bone broth regularly report less joint pain after 8 to 12 weeks, though the effect is modest and works best alongside movement and strength work.
  • Homemade bone broth simmered 24 to 48 hours contains more minerals and collagen than broth simmered for 12 hours or less.
  • Store-bought bone broth varies widely in collagen content and mineral levels, so checking the nutrition label matters more than the brand name.
  • Bone broth works best as part of a diet that includes other protein sources and vegetables, not as a standalone remedy.

How to Make Bone Broth at Home

Start with bones that have connective tissue attached: chicken feet and backs, beef knuckles and marrow bones, or pork neck bones work well. Roast the bones at 400°F for 30 to 40 minutes first—this step is optional but deepens the flavor. Place roasted bones in a large pot, cover with water, add a splash of vinegar (apple cider or white vinegar), and bring to a boil.

Reduce heat to a bare simmer and cook uncovered for 24 to 48 hours. Skim foam and fat from the surface during the first hour, then leave it alone. The longer you simmer, the more collagen breaks down into gelatin, which is why 48-hour broth has a jiggly texture when cooled. After cooking, strain through a fine-mesh sieve, cool to room temperature, then refrigerate. Fat will solidify on top and can be removed or left in depending on your preference.

Store broth in glass containers in the refrigerator for up to five days, or freeze in ice cube trays for up to three months. One batch typically yields 8 to 12 cups of finished broth. The cost per cup is usually lower than store-bought, though the time investment is significant.

Store-Bought Bone Broth: What to Look For

Not all store-bought bone broth is the same. Check the nutrition label for collagen content per serving—some brands list it, others do not. A good broth contains at least 8 to 10 grams of protein per cup, which usually indicates adequate collagen. Avoid products with added sugars, thickeners, or long ingredient lists you cannot read.

Shelf-stable broth (in cartons or bottles) is pasteurized at high heat, which may reduce some heat-sensitive nutrients but makes it safer and longer-lasting. Refrigerated broth in the meat section is usually less processed but spoils faster. Powdered bone broth concentrate is convenient for travel but often contains less collagen per serving than liquid broth.

Price varies from $3 to $12 per quart depending on the brand and whether it is grass-fed or organic. Grass-fed broth may have a slightly different nutrient profile, but the difference is small enough that budget is a reasonable factor in choosing.

How to Use Bone Broth in Your Diet

The simplest way is to drink it warm as a soup or sip, 8 to 16 ounces per day. Many people drink it in the morning or before bed. You can also use it as a base for soups, stews, and grains—cook rice or quinoa in broth instead of water to add flavor and nutrients. Add it to sauces, use it to poach vegetables, or blend it into smoothies if you prefer not to taste it directly.

To see a benefit for joints, consistency matters more than quantity. Drinking 8 ounces daily for 8 to 12 weeks is more likely to show results than drinking 32 ounces once a week. Pair it with movement—walking, strength training, or stretching—because collagen works best when your body is actively using those joints.

Bone broth is not a replacement for other protein sources. A cup of broth contains 8 to 12 grams of protein, while a chicken breast contains 26 grams. Use broth to add to your total protein intake, not to replace it.

Who Should Be Cautious With Bone Broth

Bone broth is high in histamine, which can trigger reactions in people with histamine intolerance or mast cell set up syndrome. If you have these conditions, start with small amounts and watch for symptoms like headaches, flushing, or digestive upset. Broth made from bones simmered for very long periods (48+ hours) has higher histamine levels than shorter-cooked broth.

People with kidney disease should check with their doctor before drinking bone broth regularly, because it contains minerals like phosphorus and potassium that kidneys may struggle to filter. Broth is also high in sodium unless you make it yourself without added salt, so those on sodium-restricted diets should account for it.

Bone broth contains small amounts of lead and other heavy metals that leach from bones, especially if the bones come from animals raised in contaminated soil. The amounts are typically below safety thresholds, but pregnant people and young children may want to limit intake or choose broth from grass-fed sources, which tend to have lower heavy metal levels.

Bone Broth Versus Collagen Supplements

Collagen peptides (hydrolyzed collagen) in powder form are more concentrated than bone broth. A scoop of collagen powder contains 10 to 20 grams of collagen, while a cup of broth contains 8 to 12 grams. Collagen powder is also faster to prepare, shelf-stable, and easier to measure.

Bone broth has the advantage of whole-food minerals and gelatin, which some people find easier to digest. It also tastes like food rather than a supplement, which matters if you dislike the texture or flavor of collagen powder. The trade-off is time, cost, and storage space.

For joint support, the research does not strongly favor one over the other. Both provide collagen peptides that your body can absorb. Choose based on what fits your routine: if you cook regularly and have freezer space, broth makes sense. If you want convenience and consistency, collagen powder is faster.

Frequently Asked Questions

Does bone broth help with skin or hair?

Bone broth contains collagen, which is a component of skin and hair. However, collagen you eat is broken down into amino acids during digestion and does not go directly to your skin. Your body uses those amino acids to build new collagen if it needs to, but there is no may provide they will go to your face rather than your joints or organs. The research on collagen supplements for skin is mixed and shows only modest improvements after several months.

Can I make bone broth in a pressure cooker or when ready pot?

Yes, but the result is different. A pressure cooker can make broth in 2 to 3 hours instead of 24 to 48 hours. The broth will be less gelatinous and contain less fully broken-down collagen, but it will still have protein and minerals. If time is your constraint, pressure cooker broth is better than no broth, though traditional simmered broth has a higher collagen yield.

Is bone broth safe if I have a shellfish allergy?

Bone broth made from chicken, beef, or pork bones does not contain shellfish and is safe. However, some store-bought broths are made in facilities that also process shellfish, so check the label for allergen warnings. If you make broth at home from whole bones, there is no cross-contamination risk.

How much bone broth should I drink per day?

Most studies on joint support used 8 to 20 grams of collagen per day, which equals roughly 8 to 16 ounces of bone broth. There is no upper limit that causes harm, but more is not necessarily better. Consistency over time matters more than large daily amounts.

Does bone broth go bad if I leave it on the counter?

Bone broth should be cooled to room temperature, then refrigerated within two hours. Leaving it at room temperature longer than that allows bacteria to grow. If you made a large batch, cool it faster by placing the pot in an ice bath or dividing it into smaller containers. Refrigerated broth lasts five days; frozen broth lasts three months.