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Is bone broth worth the buzz? Here’s what an expert says
Written byLaura Harcourt
Reviewed byMadalena Vieira Costa
Is bone broth a wonderfully weird wellness trend or best left for spicing up soups and stews? We asked an expert to give us the lowdown
Summary
1What’s bone broth?
Bone broth is a simple liquid made by simmering animal joints and bones, vegetables and spices...
2What are the benefits of bone broth?
Bone broth contains vitamins, minerals and other compounds which may benefit your health…
3How much bone broth can you have per day?
It’s best to stick to one or two cups of bone broth per day as it can contain a lot of salt…
For centuries, a hearty pot of broth has simmered away the world over, treasured for its use in some of our most comforting recipes.
But beyond the culinary world, many believe that bone broth could be brimming with benefits. Advocates claim a warming cup is key to feeling your absolute best, with lots of celebrities singing its praises.
While the love for bone broth might be undeniable, is it just an old wives' tale or does it truly offer real benefits? We asked our in-house nutritionist, Madalena Vieira Costa, for the lowdown on the drink that TikTok has lovingly nicknamed ‘liquid gold’…
What’s bone broth?
It’s a simple, clear liquid made by slowly simmering animal (usually beef, chicken or fish) joints and bones, vegetables, herbs and spices in water, with vegan versions available too. Whilst it might not sound too appealing, the result is a golden liquid with an intense flavour that’s also full of vitamins, minerals and other compounds.
Traditionally, making bone broth offered a way for people to use up every scrap of food. It ensured that nothing went to waste and made a nutritious meal that was both hydrating and filling – a lifesaver for some when food was scarce.
“While standard stock is typically used for flavour and contains minimal protein, bone broth is simmered for longer, allowing more beneficial compounds to be extracted from the bones,” Madalena tells us.
What are the benefits of bone broth?
From gut health to glowing skin, the rumoured benefits of bone broth are vast.
However, Madalena highlights “while bone broth is often touted for various health benefits, scientific evidence supporting these claims is limited and often inconclusive, and more research is needed to fully understand its effects”.
So, while the jury may be out on whether bone broth will actually benefit your health, here’s a run-down of what the existing science says:
“Bone broth is nutrient-dense,” Madalena explains, “containing minerals like calcium, magnesium, potassium and phosphorus, all of which are vital for various bodily functions”.1
It can be a great source of essential B vitamins too, specifically vitamin B12, which contributes to so many important functions in your body, like forming normal red blood cells.2 Some people, particularly the elderly and vegetarians, can be at a higher risk of a vitamin B12 deficiency, making sipping on some bone broth a great way to top up your vitamin B12 levels (if your diet includes animal products of course).3
Other nutrients found in bone broth include niacin and vitamin A. Both are thought to contribute to your skin health, while niacin supports normal psychological function too.4,5
Despite this, the actual amount of nutrients bone broth holds depends on the bones used, it’s cooking time and any added ingredients.
Collagen is the most abundant protein in the body, and it plays a key role in maintaining skin elasticity.4 But as we age, collagen production starts to decline, beginning as early as our mid-20s.6
Madalena explains that “this gradual loss of collagen contributes to wrinkles, sagging skin and joint stiffness over time.5 Plus, external factors like sun exposure, smoking and poor diet can further accelerate collagen breakdown”.6
Speak to any bone broth lover and they’ll probably tell you they use it for their skin as it can “boost their collagen levels”. But the actual quantity of collagen in bone broth is a hotly debated topic, with some studies highlighting that it might not actually contain much at all.7
Some nutritionists argue that the collagen found in bones may not actually be broken down and absorbed into the broth very well. It’s thought this is because the bones must undergo specific treatments and processing to break it down into smaller bioactive collagen peptides.8 So, ultimately it depends on how your bone broth is made, as to whether it contains much collagen, or even any at all.8
Bone broth contains many nutrients, including glucosamine and chondroitin - two nutrients that’re often used in joint supplements. Some bone broths contain different types of amino acids too, which are also believed to support joint health.9
However, Madalena stresses that “while bone broth does contain minerals and other beneficial compounds, the amounts are typically not very high, meaning we lack strong scientific evidence to directly link bone broth to significant improvements in joint support.”
Regardless, bone broth is still a great way to boost your nutritional intake alongside following a healthy diet to support your overall health.
Ultra-processed foods are a hot topic in the nutrition field but it’s still unclear what a ‘UPF’ actually is and what it includes. Generally, UPFs are packed with stuff you’d never throw into a homemade dish - think preservatives, emulsifiers, sweeteners and those artificial colours and flavourings.10
This isn’t always a bad thing though. Some foods like fortified breakfast cereals and plant-based milk alternatives are ultra-processed but are still part of a healthy diet for many people.11 Other UPFs like mass-produced, ready-made meals, are fine in moderation alongside healthy, whole foods but can contain a lot of the not-so-good stuff we listed above – it’s always best to check the label!13
While the science behind whether UPFs are good or bad is still brewing, if you want a hot drink that’s minimally processed, bone broth is a delicious choice. It aligns well with the concept of non-UPF food, when made traditionally, thanks to its very simple ingredients (bones, veggies and herbs) and minimal processing. Pre-made bone broths, however, may contain additional ingredients, so make sure to check the label if you’re looking to avoid.
It’s bone broth’s minimal processing and basic ingredients that makes it a favourite amongst those following a Paleo diet. “The Paleo diet promotes whole, unprocessed foods similar to what early humans may have consumed,” Madalena says.
“The diet emphasises nutrient-dense, natural foods like meat, fish, vegetables, nuts and seeds, while avoiding processed grains, dairy and refined sugars.” Plus, using up leftovers like bones and vegetables, agrees with the Paleo principle of whole-animal consumption, “promoting both sustainability and efficient use of food sources”.
How much bone broth can you have a day?
Bone broth, particularly pre-packaged broths, can have a high salt content. So, you may want to check with your GP or a registered dietician if you can include bone broth in your diet - particularly if you need to watch your salt intake.12
The NHS states that adults shouldn’t have more than 6g (around one level teaspoon) of salt per day, so try to stick to no more than one or two cups of bone broth per day to make sure you don’t consume too much salt.13
It’s best to check the packaging of pre-made broths, as each one might differ by ingredients and serving sizes, but if you’re making your own, you can control how much salt you put in.
How to make bone broth
While the TikTok-claimed benefits of bone broth may not all have truth behind them, bone broth can still be a comforting and nourishing addition to your meal plan.
You’ll find lots of different types of bone broths on the shelves in supermarkets, but it’s surprisingly easy to make it at home too.
Plus, making bone broth is a great way to use up any leftovers from a delicious roast dinner and, you can pop it in the fridge or freezer to use in delicious recipes (like our mouthwatering bone broth ramen) later.
Check out our easy, at-home bone broth recipe, here:
- combine your ingredients: transfer bones to a large stockpot or slow cooker. Then add onion, carrots, celery, garlic, apple cider vinegar, a sprinkle of salt, pepper and a bay leaf (if using). Roast for around 20-30 minutes in the oven for a deeper flavour
- add water: pour enough water into the pot to completely cover the bones and vegetables
- simmer: if you’re cooking your broth on the stove, bring the pot to a boil, then reduce the heat to a low simmer. Cover the pot and simmer for at least eight-12 hours, or even up to 24 hours for a richer broth. Or, if using a slow cooker, combine all ingredients, add water and cook on low for 12-24 hours
- strain: once the broth has simmered for a good amount of time, strain it through a fine-mesh sieve to remove the bones and vegetables
- cool and store: let the broth cool completely before storing it in airtight containers in the refrigerator for up to five days, or in the freezer for up to six months
Looking to make your broth vegan-friendly? Try our nutritional vegan bone broth recipes.
The final say
While bone broth might offer a rich source of nutrients, vitamins and minerals, it’s important to remember that the science behind its benefits is generally lacking. Sip it if you like (it is a tasty way to warm your bones) and it might do you some good, but until more research bubbles up, we can’t say for sure what it’s really bringing to the table.
Regardless, bone broth is a delicious ingredient for so many recipes, from soups and stews to risottos, sauces and gravy. So, why not try making your own, or stock up during your next shop?
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
- Hsu D, Lee C, Tsai W, Chien Y. Essential and toxic metals in animal bone broths. Food & Nutrition Research [Internet]. 2017 Jan [cited 2025 Mar 21];61(1):1347478. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5533136/
- Scientific Opinion on the substantiation of health claims related to vitamin B12 and red blood cell formation (ID 92, 101), cell division (ID 93), energy-yielding metabolism (ID 99, 190) and function of the immune system (ID 107) pursuant to Article 13(1). EFSA Journal [Internet]. 2009 Oct 1 [cited 2025 Mar 21];7(10):1223–3. Available from: https://efsa.onlinelibrary.wiley.com/doi/epdf/10.2903/j.efsa.2009.1223
- Sukumar N, Ponnusamy Saravanan. Investigating vitamin B12 deficiency. BMJ [Internet]. 2019 May 10 [cited 2025 Mar 21];l1865–5. Available from: https://www.bmj.com/content/365/bmj.l1865
- Wu M, Cronin K, Crane JS. Biochemistry, Collagen Synthesis [Internet]. Nih.gov. StatPearls Publishing; 2023 [cited 2025 Mar 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK507709/
- Pu SY, Huang YL, Pu CM, Kang YN, Hoang KD, Chen KH, et al. Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Nutrients [Internet]. 2023 Apr 26 [cited 2025 Mar 21];15(9):2080–0. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
- Bolke L, Schlippe G, Gerß J, Voss W. A Collagen Supplement Improves Skin Hydration, Elasticity, Roughness, and Density: Results of a Randomized, Placebo-Controlled, Blind Study. Nutrients [Internet]. 2019 Oct 17 [cited 2025 Mar 21];11(10):2494. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6835901/
- Alcock RD, Shaw GC, Burke LM. Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. International Journal of Sport Nutrition and Exercise Metabolism [Internet]. 2018 Jun 12 [cited 2025 Mar 21];29(3):265–72. Available from: https://pubmed.ncbi.nlm.nih.gov/29893587/
- Martínez-Puig D, Costa-Larrión E, Rubio-Rodríguez N, Gálvez-Martín P. Collagen Supplementation for Joint Health: The Link between Composition and Scientific Knowledge. Nutrients [Internet]. 2023 Jan 1;15(6):1332. Available from: https://www.mdpi.com/2072-6643/15/6/1332
- Takeuchi F, Takada M, Yasuo Kobuna, Uchida H, Adachi Y. Effects of Non-Essential Amino Acids on Knee Joint Conditions in Adults: A Randomised, Double-Blind, Placebo-Controlled Trial. Nutrients [Internet]. 2022 Sep 2 [cited 2025 Apr 2];14(17):3628–8. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9460309/
- British Heart Foundation. Ultra-processed foods [Internet]. British Heart Foundation. 2025 [cited 2025 Mar 21]. Available from: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/ultra-processed-foods/
- Position Statement Processed Food [Internet]. Available from: https://www.bda.uk.com/static/06661eb4-b635-44a7-b3a1f753525c8f99/53f7356a-51eb-42c9-b1fbc6680230fbf3/Processed-Food-Position-Statement-FINAL-approved.pdf
- Examples of sodium content in various foods and food groups [Internet]. Nih.gov. World Health Organization; 2025 [cited 2025 Mar 21]. Available from: https://www.ncbi.nlm.nih.gov/books/NBK133307/
- NHS website. Salt in your diet [Internet]. nhs.uk. 2022 [cited 2025 Mar 21]. Available from: https://www.nhs.uk/live-well/eat-well/food-types/salt-in-your-diet/
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