Bone broth has surged in popularity as a nutrient-packed drink, simmered from animal bones and connective tissues for hours to extract proteins, minerals, and amino acids. 

Made by cooking bones, often from chicken or beef, with water, vinegar, and vegetables, it transforms collagen into gelatin, giving it a thicker texture than standard stock. This process extracts compounds such as glycine, proline, and glutamine, as well as minerals such as calcium, magnesium, and phosphorus.

Current research shows bone broth delivers about 8 to 10 grams of protein per cup, more than most regular broths. It also provides electrolytes such as sodium and potassium, which support hydration and muscle function. These nutrients support bone health by providing small amounts of calcium, magnesium, and phosphorus, which are essential for maintaining strong bones, especially as people age.

One key benefit lies in its potential to ease joint pain. Collagen in bone broth helps repair joint damage and may reduce arthritis symptoms. Studies indicate that amino acids like glycine and proline contribute to this by reducing inflammation. For instance, glycine has anti-inflammatory properties that could counteract compounds linked to conditions like arthritis and Crohn’s disease.

Glucosamine and chondroitin, naturally occurring in bones, add to joint support, though evidence remains limited for bone broth specifically.

Gut health is another area where bone broth shows promise. Glutamine, an amino acid abundant in it, helps maintain the integrity of the intestinal lining and may reduce inflammation from issues like leaky gut. This could aid digestion and alleviate symptoms tied to irritable bowel syndrome or food intolerances. Glutamine maintains intestinal lining integrity and alters gut microbiome composition, according to research cited by popular dietitians such as Trista Best of Balance One Supplements. Animal studies suggest enriched chicken bone broth has anti-inflammatory effects that might help manage pain and gut issues.

For skin, bone broth’s collagen may counteract age-related decline, improving hydration, density, and elasticity. A trial found collagen supplementation enhanced these aspects, indirectly linking to reduced inflammation. Experts note that while bone broth isn’t a superior source of amino acids compared to other proteins, its nutrients promote a healthy digestive system.

Some claims extend to brain health. Glycine acts as a neurotransmitter, potentially improving mental clarity, focus, and sleep while cutting fatigue. Studies link glycine supplementation to better cognitive function in older adults and neuroprotective effects that may lower migraine risk. “Glycine is a compound that supports mental clarity and focus by providing a calming effect on the brain,” said Best.

However, scientific backing for all benefits is not conclusive. Many studies focus on individual nutrients rather than bone broth as a whole, and collagen levels in it are often below therapeutic doses. Experts like Nick Flynn, a biochemistry professor, emphasize that while beneficial, it’s not better than eating chicken or beef for amino acids. Microbiologist Alan Walker added there’s “no strong evidence it has systematic beneficial effects on the gut microbiome.”

Still, its nutrient profile makes it a simple addition to diets. People can make it at home or buy it ready-made. For those seeking hydration, joint relief, or gut support, bone broth offers a traditional, evidence-based option, supported by its bioactive compounds.