Drinking bone broth daily makes sense, but beware high sodium

Bone broth has built a surprisingly devoted following. Some people sip it like coffee for a morning protein boost. Others use it as a comforting recovery drink after workouts or during illness. And grocery stores now stock entire shelves of broths marketed as wellness drinks.

Behind the hype, many people still wonder what bone broth actually is and whether it truly deserves its healthy reputation. Here's what to know.

What is bone broth?

Bone broth is a liquid made by simmering animal bones from beef, chicken, fish or turkey and their connective tissues “with water, vegetables and usually an acid-like vinegar,” says Amy Goodson, a nutritionist and Texas-based registered dietitian. The vinegar, she explains, helps draw minerals and proteins from the bones during cooking.

Unlike traditional broth or stock, which are often cooked for a shorter time primarily for flavor, bone broth is simmered longer, often anywhere from several hours to more than a full day. “This slow cooking process helps release collagen, minerals and amino acids into the liquid,” says Goodson.

Homemade bone broth has been used in cuisines around the world for centuries, but modern commercial versions have made it far more convenient and accessible. Store-bought bone broths can offer many of the same nutrients as homemade versions, though the nutritional content varies widely depending on ingredients, cooking methods and sodium levels. “And making your own bone broth lets you adjust the ingredients and salt to your taste,” says Caroline Susie, a registered dietitian and national spokesperson for the Academy of Nutrition and Dietetics.

Is bone broth good for you?

Bone broth can provide several nutrients that may support overall health, although many of its benefits are likely more modest than some wellness claims suggest. One of the biggest nutritional advantages is protein, "at about 8 to 10 grams per cup, versus just 2 to 6 grams in a cup of most broths or stocks," says Susie. This helps with muscle maintenance, satiety and tissue repair.

Its high protein content “matters especially for older adults, as adequate protein intake is essential for maintaining muscle mass and overall health as you age,” she adds. “And it has the advantage of being a gentle, easily digestible protein.” Indeed, the gelatin in bone broth can help thicken liquids and may even support the protective lining of the digestive tract, though research on those effects in humans is still limited.

Bone broth also contains collagen, “which supports joint health, skin elasticity and connective tissues throughout the body,” says Goodson.

And the liquid contains minerals such as calcium, magnesium, phosphorus and potassium, “all of which are involved in bone health, muscle function, hydration and nerve signaling,” says Goodson. While such mineral content is usually not high enough to replace other nutrient-rich foods, it can still contribute to overall intake. In addition, many bone broths provide electrolytes and fluid, making them useful for hydration, especially during illness or recovery.

And Susie points to recent research that highlights how bone broth contains amino acids like glutamine, glycine, proline, histidine and arginine, which can collectively be helpful with immune function, tissue repair and muscle recovery.

Can you drink bone broth every day?

For most healthy people, drinking bone broth daily in moderate amounts is generally considered safe, but more is not always better. One of the biggest concerns with many commercial bone broths is high sodium content. Some packaged versions “can weigh in at over 450 milligrams of sodium per cup, which is about 20% of the recommended daily limit,” cautions Susie. This “may especially be a concern for those managing blood pressure,” adds Goodson; though Susie says that looking for reduced-sodium or low-sodium varieties can be helpful.

Some people may also experience stomach issues, particularly if the broth is very rich or high in fat. “Individuals sensitive to histamines or certain amino acids may especially experience digestive discomfort,” says Goodson. Others may be sensitive to ingredients commonly added to store-bought products, such as onions, garlic or concentrated seasonings.

And Goodson also cautions that bone broth is not a complete protein source on its own and should not replace more balanced meals that provide fiber, vitamins, healthy fats and a wider variety of nutrients.

There are also a few special considerations for certain groups. For instance, people with kidney disease may need to monitor mineral and protein intake carefully, while individuals taking medications that require sodium restriction may also need to weigh different options. 

If you’re unsure about how bone broth could impact your situation, says Susie, “talk to your doctor or registered dietitian before introducing it as a regular part of your diet.”