The Truth About Bone Broth: Benefits and Risks

Despite claims that bone broth can support gut, joint, and skin health, there is very little clinical evidence.

• Nutrient levels (such as protein and minerals) vary significantly depending on the bones used and the length of time they are simmered.

• While it does contain collagen, the body breaks this down into amino acids, and there is no guarantee it will be used to rebuild your skin or joints.

• There are concerns about the high sodium levels in commercial broths and the potential for toxic heavy metals, such as lead, to leach from the bones during the long simmering process.

Bone broth is exactly what it sounds like — a broth or stock made by simmering animal bones.

You simmer the bones for around 12–48 hours, so making it takes much longer than making other stocks and broths. For reference, vegetable and meat stocks simmer for about 4–6 hours and broths under 2 hours.

There are claims that bone broth can improve different aspects of your health. But there isn’t much research supporting these claims.

How it’s made

You can make bone broth with a mix of leftover bones, either after a roast or from a butcher. Recipes vary, so it’s a good idea to look for one that suits your taste.

First, rinse the bones. If you haven’t roasted them already, do this next to add extra flavor, richness, and color to your broth.

Add the bones to a large pot or slow cooker, along with water, vinegar, and any recommended herbs and spices. Let it simmer for 12–48 hours. Late in this stage, you can add vegetables if you want.

After the simmering period, leave the broth to cool, then strain it into a storage container, discarding the bones and anything you added.

Nutrition info

You can make bone broth with many different bones and other ingredients, and this determines the nutrition content.

As an example, 1 cup (253 g) of bone broth can contain about:

• energy: 41 calories
• protein: 9.4 g
• total fat: 0.3 g
• carbohydrates: 0.6 g
• fiber: 0 g
• sugar: 0.5 g
• sodium: 486 milligrams, 20% daily value (DV)
• calcium: 9 mg, 1% DV
• potassium: 24 mg, 1% DV

Suggested health benefits

There are claims that bone broth can help with weight loss, gut health, and joint health — but there’s little evidence to support this.

While eating collagen may increase the collagen levels in your body, research has found that most bone broths don’t contain enough collagen to have any benefits.

Apart from protein, bone broth only contains small amounts of nutrients.

To make sure you’re meeting all your nutrition requirements, it’s important to build a diverse diet rather than adding any specific food.

A balanced and nutrient-rich diet contains plenty of fruits, vegetables, whole grains, nuts and seeds, and legumes.

Possible risks

There are some concerns about whether bone broth contains toxic metals, particularly lead.

In one study, researchers examined the lead content of bone broth made from chicken bones. They found that the broth contained over ten times more lead than the water alone.

However, in a later study, scientists stated that the lead content in bone broth is low. They did note that the nutritional content depends on the source of the bones and the method of preparation.

Unfortunately, the research into the toxic metal content of bone broth hasn’t arrived at clear findings. And because recipes vary, it’s difficult to know the nutrition content of your particular version.

Also, most bone broths are high in sodium, which can be bad for your heart if you have too much. One serving of broth can provide about 20% of your daily sodium requirement, depending on the recipe.

Is bone broth worth including in your diet?

Bone broth and stock are common bases for many recipes, such as soups, stews, casseroles, and gravies.

While bone broth can be a flavorful ingredient, it won’t make a big difference to your overall nutritional intake.

You don’t need to stop having bone broth, but it’s important to make sure you’re getting what you need in the rest of your diet.

A good way to improve your nutrient intake is to eat a wide variety of vegetables, fruits, whole grains, legumes, oils, nuts, and seeds.

Summary

Bone broth can be a good way to use up leftover animal bones.

This type of broth typically contains protein, but low amounts of other vitamins, minerals, and essential amino acids, depending on your recipe and its ingredients.

Also, some bone broths may contain lead, a potentially toxic metal, but the research so far isn’t conclusive.

FAQs

Is bone broth good for ligaments and tendons?

While bone broth does contain collagen, research has found that most bone broths don’t contain enough collagen to have any benefits.

What is the downside of bone broth?

There are concerns about the high sodium levels in commercial broths and about whether bone broth contains toxic metals, particularly lead.

Can bone broth help with joint pain?

Collagen in bone broth may increase the collagen levels in your body, but research has found that most bone broths don’t contain enough collagen to have any benefits.

Is bone broth good for blood vessels?

Apart from protein, bone broth only contains small amounts of nutrients. To make sure you’re meeting all your nutrition requirements, it’s important to build a diverse diet rather than adding any specific food.