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Bone broth has been a cultural staple for thousands of years, used both to flavor dishes and as traditional medicine. “Traditionally, bone broths provide a warming element to meals along with comfort, especially in times of illness where they play a role in traditional medicine, reflect resourcefulness by using the whole animal and often serve as a centerpiece for family and cultural rituals,” says Cindy Chou, M.S., RDN.

In recent years, ready-to-drink bone broth has surged in popularity as a wellness beverage, touted for supporting gut, joint and immune health. But does it actually provide health benefits, or is it just another social media trend? To help break down the science, we spoke with dietitians to explain what bone broth is and explore its potential benefits.

Stock vs. Broth

Before learning the benefits of bone broth, it’s helpful to understand how it differs from traditional broth and stock.

The terms “stock” and “broth” are often used interchangeably, though they’re technically different. Traditional broth is made by simmering meat for several hours, while stock uses bones and is richer and thicker.

Bone broth, despite its name, is closer to a stock. It’s made by simmering bones, often for upward of 24 hours, extracting collagen, gelatin, amino acids and minerals into a nutrient-rich liquid that can be sipped on its own or used as a soup base. It’s usually strained more than stock for a smoother consistency.

Today, bone broth is widely available in both liquid form and powdered form at grocery and health-food stores.

Potential Benefits of Bone Broth

It’s Hydrating

Bone broth isn’t a replacement for water, but it can support overall hydration. Made mostly of water and naturally rich in electrolytes like sodium, potassium and magnesium, it helps replenish fluids while providing warmth and nourishment., “We often think of water or beverages when it comes to hydration, but sipping on soups and broth is a great way to add nutrition while also hydrating,” says Chou.

Laura thought, rdna registered dietitian and chef, adds that hydration is essential for all bodily functions, including metabolism and energy. Whether you’re feeling under the weather or just want something soothing, bone broth offers a comforting way to stay hydrated.

It’s a Source of Protein

The long simmering process of bone broth breaks down connective tissues, cartilage and bones, which increases its content of amino acids—the building blocks of protein. It’s particularly rich in glutamine, histidine, arginine, glycine and proline, which support immune, joint and gut health.

However, the total protein and amino acid content in bone broth can vary widely depending on the type and amount of bones used and the simmering time, ranging from 2 to 20 grams of protein per serving. In fact, one study found that bone broth can be an unreliable source of amino acids due to this variability—especially homemade versions. Plus, while bone broth does contain some amino acids, it’s low in branched-chain amino acids, like leucine, which are important for muscle growth.

For this reason, bone broth is best enjoyed as an extra source of protein, rather than a main protein staple.

It May Support Gut Health

Drinking a warm cup of bone broth can be soothing on the stomach and help with hydration, which may be reason enough for some people to enjoy it regularly. Bone broth is also promoted for gut health, largely due to its content of glutamine—a conditionally essential amino acid that supports a healthy gut barrier.

Research on bone broth and gut health remains limited, despite many anecdotal claims you may see online. Some research has found that glutamine supplementation may help improve the intestinal barrier, reduce inflammation and enhance nutrient absorption. However, these studies use much higher doses—around 30 grams per day—than what bone broth provides. For example, one small 2019 study found that beef bone broth contained about 618 milligrams of glutamine per cup, while turkey had around 1 gram. More research is needed to better understand whether the amount of glutamine and other nutrients in bone broth are sufficient to benefit gut health.

It May Support Skin and Joint Health

Bone broth is a rich source of collagen, the main protein found in skin, joints and other connective tissue. Research suggests that collagen supplementation may improve skin hydration and elasticity by providing amino acids that are needed for collagen synthesis, including glycine, proline and hydroxyproline. This has led some to speculate that consuming collagen-rich bone broth may also improve skin health.

In theory, bone broth may supply small amounts of amino acids that can support skin and joint health. However, the amino acid content can vary considerably, making it less reliable than collagen or protein supplements. Chou also notes that most research focuses on hydrolyzed collagen rather than food sources like bone broth. Ultimately, more research is needed to better clarify its potential role in skin and joint health.

Bone Broth Nutrition

The nutrient profile of bone broth can vary depending on factors like whether it’s homemade or store-bought, the type of animal used and cooking time.

For example, here’s the nutrition information for a 1-cup serving of store-bought beef bone broth:

• Calories: 60
• Carbohydrates: 1 g
• Protein: 10 g
• Total fat: 0 g
• Cholesterol: 0 mg
• Sodium: 259 mg

If you’re buying store-bought bone broth, it’s important to check the Nutrition Facts panel, as the nutrient content can vary quite a bit. For example, some brands’ beef broths contain as little as 3 grams of protein per cup while others have upward of 20 grams.

Is Bone Broth Safe for Everyone?

Chou and Pensiero note that bone broth is generally safe for most people who consume animal products. The main consideration is sodium, particularly in store-bought varieties, which may be a concern for people with high blood pressure and heart disease. Chou highlights that individuals with certain medical conditions, like gout and kidney disease, may also need to limit their intake.

Eric Finley, M.S., RDNadds that people with food allergies or sensitivities should read labels carefully, as some bone broths contain seasonings or additives. If you have any health concerns, it’s best to run it by your health care provider first.

5 Ways to Enjoy Bone Broth

Bone broth is appealing because it’s versatile, flavorful and easy to incorporate into everyday meals and snacks.

Some store-bought versions can be pricey, so Chou suggests checking local Asian grocery stores, or making a large batch at home. Both Chou and Finley note that bone broth is also a practical way to use every part of the animal, a way to show respect while also reducing waste.

Here are five ways that you can enjoy bone broth:

• Sip It Like a Tea. Bone broth can be enjoyed hot or cold. If you prefer it warm, simply heat it in a saucepan or microwave. For added flavor, Chou adds aromatics like ginger, garlic, lemongrass or scallions, while Pensiero prefers a squeeze of lemon or some fresh herbs.
• Use Bone Broth as a Base. Bone broth lends well to noodle soups, stews, risottos, braises and sauces.
• Cook with Grains, Veggies and Stir-Fries. Adding a small amount of bone broth can enhance the flavor of your favorite sides and mains. Finley enjoys using bone broth when cooking quinoa, giving the grain a satisfying taste and mouthfeel.
• Use It Instead of Gravy. Tired of gravy as your go-to flavor enhancer? Add a small amount of bone broth to your mashed potatoes or sweet potatoes for a depth of flavor.
• Make Soup Dumplings. A classic feature of Chinese soup dumplings is their flavorful, flowing juices. Chou says that gelatinized bone broth is often added to the dumpling filling. At home, you can achieve this by chilling the bone broth until it solidifies, then cutting it into small cubes and adding them to dumpling filling.

Our Expert Take

Bone broth is a versatile ingredient that adds depth and flavor to many dishes, carrying both practical and symbolic value across generations. It can also offer nutritional benefits—such as protein, collagen and minerals—though it can vary depending on the type of bones, ingredients, cooking time and processing. While research is still limited, bone broth may support hydration, protein intake and gut, skin and joint health.

Though generally safe to drink every day, Finley suggests aiming for once or twice a week. He says, “Think of it as a smart ingredient to work into your rotation, not something you have to commit to daily. A cup on a chilly evening or using it as the base for a meal is an easy way to fit it in.”