Bone broth is a nutrient-rich drink made by simmering animal bones and connective tissue, providing collagen, gelatin, amino acids, and minerals. It may support gut health, joint mobility, skin elasticity, hydration, and sleep quality, while also helping with satiety and weight management. Some studies also suggest benefits for sports recovery and inflammation.

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What is Bone Broth?

Bone broth is traditionally made by simmering bones, water, and often herbs or vegetables over a long period. This slow cooking releases amino acids, minerals, and collagen from the bones and connective tissues, creating a protein-rich, nourishing broth.

Types of Bone Broth & Nutritional Content

• Beef Broth: Higher in amino acids like glycine and proline, often linked with gut lining support and sleep quality.
• Chicken Broth: Typically provides more type II collagen and chondroitin, associated with joint and cartilage health.
• Fish Broth: Rich in marine collagen peptides, which may be particularly supportive for skin elasticity and hydration.
• Mixed Bone Broth: Combines bones from different animals, offering a broader nutrient profile including minerals like calcium, magnesium, and potassium.

Benefits of Bone Broth

• Gut and Digestive Health: Bone broth provides gelatin and glutamine, which may help support the gut lining and ease digestive discomfort. For example, a study in the Journal of Clinical Gastroenterology found that glutamine supplementation supported intestinal barrier function in patients with digestive issues.
• Joint Health: Bone broth naturally contains glucosamine and chondroitin, compounds often used in joint supplements. Some research suggests that chondroitin sulphate may help reduce joint pain and improve mobility in osteoarthritis.
• Skin, Hair & Nails: Collagen support and amino acids provided by bone broth can support the overall structure and strength of your skin, hair and nails. A randomised controlled trial found that collagen peptides improved skin elasticity and hydration after eight weeks.
• Sports Recovery: Bone broth delivers electrolytes such as potassium, magnesium, and calcium, alongside amino acids that support muscle recovery. Although direct studies on bone broth for athletes are limited, evidence shows that replenishing electrolytes after exercise is crucial for hydration and performance.
• Muscle Growth: With amino acids such as arginine, glutamine, and glycine, bone broth may play a role in muscle repair and growth. While not as protein-dense as whey or plant protein powders, bone broth can support recovery and provide building blocks for muscle maintenance when included alongside a protein-rich diet.
• Improved Sleep: Bone broth is a natural source of glycine, an amino acid linked to relaxation. A study found that 3g of glycine before bedtime improved sleep quality and reduced fatigue the next day, but a standard serving of bone broth provides less than this amount. However, regular consumption may still contribute to overall glycine intake.
• Weight Management: Bone broth is low in calories but high in protein, which helps increase satiety. Research has consistently shown that higher protein intake supports appetite control and may assist with weight management.
• Hydration: With its high water content and electrolytes, bone broth contributes to hydration. This is especially useful during illness or post-exercise, when the body loses fluids and minerals through sweat.

“One of the best bone broth powders is Planet Paleo’s original Organic Bone Broth Collagen Protein, a clean, third-party tested brand, containing a unique nutritional profile of  collagen protein, glucosamine, hyaluronic acid with an abundance of minerals to support whole body health,” says Mitesh Desai, Nutritionist at Landys Chemist.  

What are the cons of bone broth?

Bone broth is generally safe, but store-bought versions can be high in sodium and some studies have detected trace heavy metals, though at very low levels. As collagen is broken down into amino acids, pairing broth with vitamin C can support collagen production. Nutrient quality also depends on the type of bones and cooking method, so opting for organic or grass-fed sources is preferable.

Who Should Avoid It?

• People on low-sodium diets (e.g. for hypertension), as bone broth can be high in sodium.
• Anyone with allergies to animal proteins.
• Those with gout or uric acid sensitivity, as purine content may aggravate symptoms.

Bone Broth vs Collagen Supplements

Collagen supplements provide consistent doses with strong clinical evidence for skin and joint benefits, while bone broth powder supplements offer broader nutrients but less reliable collagen content. Using both can be complementary, but not necessary. 

Are there Vegan bone broth alternatives?

Vegan alternatives to bone broth include nutrient-rich options like mushroom broth, seaweed broth, or lentil-based broths, which provide minerals, amino acids, and hydration. Supplements such as vegan protein with added electrolytes and vitamin C such as the Ancient + Brave Radiant Vegan Collagyn powder, can also mimic many of the overall benefits of bone broth for gut, joint, and recovery support.

Summary

Bone broth is a simple, nourishing way to get a daily source of amino acids, electrolytes, collagen, and minerals in one drink. It offers a well-rounded blend of nutrients that can support gut health, joint mobility, skin elasticity, hydration, sleep quality, and even recovery after exercise. For people looking to boost their overall nutrition without relying on multiple supplements, bone broth provides an easy, food-first option that fits naturally into everyday routines.

Shop all Bone Broth Powders here

FAQs

Is bone broth the same as stock cubes?

No, bone broth and stock cubes are not the same. Bone broth is slowly simmered from animal bones and connective tissue, providing collagen, amino acids, and minerals, while stock cubes are processed flavour enhancers made mainly of salt, fat, and additives. Stock cubes can add taste to meals but do not deliver the same nutritional benefits as bone broth.

How Much Bone Broth Should You Drink?

Most people find 150–250ml daily is enough to feel the benefits. Some notice changes in digestion or satiety within weeks, while joint and skin results may take 2–3 months of regular intake.

Is bone broth low calorie?

Yes. Bone broth is naturally low calorie,  usually under 50 calories per cup depending on the product. Despite being light, it’s high in protein, so it can still help you feel fuller for longer.

Does bone broth directly increase collagen?

Not directly. Drinking bone broth gives your body the amino acids it needs to make its own collagen. Pairing it with vitamin C-rich foods (like citrus or berries) may help this process.

Can athletes use bone broth?

Yes. Bone broth is rich in electrolytes and amino acids that support hydration, muscle repair, and recovery. It won’t replace a post-workout protein shake, but it’s a useful addition to an active lifestyle.

References:

1. A Randomized Placebo-Controlled Trial of Dietary Glutamine Supplements for Post-Infectious Irritable Bowel Syndrome - PMC
2. Journal of Clinical Gastroenterology
3. Glucosamine and Chondroitin for Osteoarthritis | NCCIH
4. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study
5. From Food Supplements to Functional Foods: Emerging Perspectives on Post-Exercise Recovery Nutrition - PMC
6. Subjective effects of glycine ingestion before bedtime on sleep quality - INAGAWA - 2006 - Sleep and Biological Rhythms - Wiley Online Library
7. Protein, weight management, and satiety - ScienceDirect
8. Essential and toxic metals in animal bone broths - PMC