Does bone broth really have major health benefits? Photo / Getty Images
A staple of celebrities’ diets, bone broth is said to boost your gut and help your skin glow. But does the science stack up?
Some sip it in steaming mugfuls instead of their morning tea to ease aching joints, others swear by it in a smoothie to keep the weight off. Gwyneth Paltrow drinks it for lunch “most days” and Salma Hayek says it “keeps her young”. While bone broth is a celebrity favourite, it is somewhat watery and tasteless, so does it have major health benefits for the rest of us? And is it really any better than plain old stock?
Bini Suresh, British Dietetic Association spokesman and lead dietitian at Cleveland Clinic London, says while bone broth is not a superfood, it is packed with health-boosting properties. It “is nutrient-dense and low-calorie” and is “higher in protein and has much less additives” than its near-cousin, the stock cube, she says. And the good news is that it’s relatively easy and incredibly cheap to make yourself, without having to resort to expensive health-food shop varieties.
Bone broth is made by simmering animal bones and connective tissues in water alongside an acid-based product such as apple cider vinegar or lemon juice. It can be made from any type of animal bones, with popular ones being chicken, turkey, lamb, pig and beef. Any sorts of connective tissues or cartilage can be used too, with feet, joints, necks, wings and knuckles popular options.
Salt, vegetables and herbs and spices are added to the broth to enhance its flavour, and marrow is sometimes included too, Suresh explains.
The Paltrows and Hayeks of the world may opt to drink bone broth as a beverage or added to a milkshake or smoothie to enhance its nutritional value. Others may use it as a base for soups, stews or gravies. Bone broth is also a key ingredient in ramen and can be used to boil rice or pasta to enhance its flavour.
Our experts agree that bone broth is nutritionally superior to stock cubes. While Suresh says stock cubes are more convenient, they are much higher in salt and tend to contain flavour enhancers and additives which make them ultra-processed. One stock cube can contain as much as a teaspoon (or 5g) of salt, according to Action on Salt. However, there are some healthier variations such as Kallo’s “very low salt” range which contains around 0.5g of salt per cube.
The other hidden nasties in standard stock cubes include palm oil or vegetable fats, added salt and sugar, preservatives such as disodium inosinate, and artificial flavours, Suresh says. While not all of these ingredients are inherently harmful, they reflect the status of stock cubes being an ultra-processed food, she explains, and these “are linked to higher risk of obesity, cardiovascular disease and metabolic issues, especially when consumed frequently”.
Rob Hobson, nutritionist and author of Unprocess Your Family Life, says bone broth is much lower in salt and contains collagen and natural gelatin which may provide aesthetic benefits, while Suresh points to it contributing more meaningfully to hydration and gut health.
Stock cubes tend to be lower in calories than bone broth, which could be considered a small plus, but while they are a cheap and convenient way to enhance the flavour of a meal, they offer little nutritional value.
Each batch of bone broth is so unique that it’s impossible to calculate exact and overall nutritional information. However, a typical 250g serving of chicken bone broth tends to contain:
1. Supports gut health
Animal bones contain gelatine and amino acids such as glutamine, both of which are claimed to be important for digestion and gut health. A study in the Current Opinion in Clinical Nutrition and Metabolic Care journal found that glutamine helps to maintain and improve the gut barrier function in animal and human models. However, the authors note that further research is needed.
Hobson therefore urges caution. “It might be a nice soothing protein-rich drink which is gentle on your stomach, but for the gut, I’m not sure there’s quite enough evidence yet,” he concludes.
2. Reduces joint pain
The bones and connective tissue in bone broth are a source of collagen – a structural protein, which gives ballast to the parts of the body that needs it, acting like scaffolding. Some clinical trials on collagen suggest it can improve joint health, says Hobson.
In one 24-week study, researchers at Penn State University in Pennsylvania, US, gave athletes with joint pain either a collagen hydrolysate supplement or placebo. The athletes who took the supplement showed improvements in their joint pain, including reduced inflammation and better mobility.
So, while collagen may help the joints, Hobson warns that bone broth isn’t standardised which means it can be hard to know how much of it is in your serving. “I therefore think it might offer some moderate joint support, but it can’t be compared to the effects of a standardised shop-bought collagen supplement which has more research behind it,” he concludes.
3. Helps keep us full and is high in protein
As an animal-based food, bone broth is rich in protein, with a typical serving containing around 10g. Again, collagen is the star as it can promote feelings of fullness, potentially helping with weight management.
In one 2023 trial by researchers at the Kyung Hee University in South Korea, participants aged 50-plus were given a daily 15g supplement of collagen. After 12 weeks, their body fat mass and percentage had significantly reduced, improving their overall body composition.
So, while it can help to boost satiety, thus potentially reducing our daily calorie intake and helping us to lose some weight, Suresh says it’s best to pair it with other sources of protein to reap the maximum benefits.
4. It’s great for the skin
One of bone broth’s key benefits, often shouted about by its fans, is its supposed “anti-ageing powers”. This is once again thanks to its collagen content, although Suresh says evidence to support this is limited.
Yet many studies have proved the relationship between consuming collagen and improved skin health. One 2023 study in the Nutrients journal found that collagen supplementation can improve skin hydration and elasticity, particularly when consumed in the long term. However, Suresh points to the collagen in bone broth being less studied which means a scientific link is yet to be established.
5. It keeps us hydrated
Bone broth is made with water and – especially when made with vegetables – it provides electrolytes like sodium, potassium and calcium which are vital for hydration, Suresh says.
The acid in bone broth (typically apple cider vinegar or lemon juice) helps to extract these minerals from the animal bones, Suresh explains. Calcium helps to regulate fluids in the body while magnesium aids in the absorption of other electrolytes and maintains balance, preventing dehydration.
The risks of dehydration are well established and can include headaches, dizziness, fatigue, impaired mental functioning and (more seriously) urinary and kidney problems. Bone broth provides a good hydration boost to help prevent this.
6. It’s a source of vitamins and minerals
Bone broth contains calcium, magnesium, potassium and phosphorus, as well as vitamins B12 and A.
7. It could help with sleep
Glycine, an amino acid found in bone broth, has been found to help improve sleep by acting as an inhibitory neurotransmitter, meaning it helps regulate our body’s internal clock and temperature. One study found that taking 3g of glycine before bed helped participants fall asleep faster and have deeper sleep.
However, one serving of bone broth usually contains only 0.5-1.7g of glycine, and the evidence is limited.
1. Sodium content
Suresh’s main concern with bone broth is its sodium content. Both homemade and commercial versions can be high in salt – added and naturally occurring. In fact, one serving of broth can contain as much as 20% of your daily sodium requirement, depending on the recipe. Sodium can be bad for the heart if consumed in excess with one 2015 study in Clinical Medicine concluding that high salt intake can increase blood pressure, leading to a heightened risk of cardiovascular disease.
2. Toxic metals
There are also concerns around bone broth possibly containing toxic metals, particularly lead. Suresh points to one small 2013 study in Medical Hypotheses which found trace amounts of lead, “albeit levels were not clinically concerning”, she says.
3. Lacks key nutrients
Both Suresh and Hobson say bone broth isn’t a significant source of complete fibre or essential vitamins like B12, folate and iron. Therefore, Suresh says it’s “not a superfood” and should play just one part in a rich and balanced diet.
Suresh says that eating or drinking one cup of bone broth a few times each week may be beneficial when incorporated in a balanced diet, “especially for individuals seeking joint support, gut health or increased hydration, such as older adults or post-operative patients”.
A typical serving provides a light protein boost, hydration and potentially helpful amino acids, especially when paired with whole foods, she explains. These are her top pairing recommendations:
Starchy carbohydrates such as lentils, brown rice or sweet potatoes complete the amino acid profile, and add fibre and B-vitamins.
Lean proteins such as chicken breast, tofu or eggs enhance the total protein quality and satiety.
Non-starchy vegetables such as spinach, carrots, kale and onions add fibre, vitamins A, K and C, and antioxidants.
Fermented foods like miso, kimchi or kefir support the gut microbiota.
“Bone broth is very natural and comes from cooking bones for a long time so you get the health benefits that come from that, while stock cubes are ultra-processed and mainly consist of salt and flavourings,” Hobson says. Suresh agrees and says that bone broth (especially when homemade or from quality sources) is superior and healthier.
Does bone broth help you lose belly fat?
“Bone broth won’t directly ‘burn’ fat, but it’s low in calories, can be satiating, and may help people reduce snacking thus reducing overall calorie intake,” Suresh explains.
She says if eaten in place of processed snacks or creamy soups, it could indirectly support weight loss, but it can’t target fat in specific areas like the abdomen.
Does bone broth clear your bowels?
The gelatine and glutamine may support the gut lining, especially in those with gut inflammation, Suresh explains.
“Anecdotally, some find it soothing for the digestive tract. However, it is not a laxative and, if anything, it may help to regulate rather than ‘clear’ the bowels.”