In moderation, a single cup of bone broth is safe for most people to drink daily, but the high sodium content in many store-bought versions and medical conditions like high blood pressure or kidney disease are key factors that determine whether it’s healthy for you.
A warm mug of bone broth can feel like a simple way to add collagen to your day, and many people who follow keto, paleo, or intermittent fasting plans have made it a daily habit. One cup delivers about 10 grams of protein and a range of minerals, but which side effects to watch for depends on your current health and which broth you choose. That’s the difference between a smart addition and a costly mistake, and the table below shows exactly what one daily serving contains.
What Is In A Daily Cup Of Bone Broth?
Bone broth is made by simmering animal bones—usually chicken or beef—in water for 12 to 24 hours, often with vegetables and a splash of vinegar to pull minerals from the bone. A standard 8-ounce serving provides solid nutrition with a clean protein profile and almost zero carbohydrates.
Per cup, the breakdown is straightforward:
- Calories: roughly 40 to 50, depending on fat content
- Protein: about 10 grams, mostly collagen and gelatin
- Fat: around 1 gram
- Carbohydrates, fiber, and sugar: 0 grams
- Sodium: 100 to 400 milligrams, varying widely by brand
The protein boost from gelatin and collagen supports connective tissues, while the amino acids (glycine, proline, arginine) are the same compounds that give bone broth its reputation for joint comfort and gut health. You also get a mix of calcium, magnesium, phosphorus, and potassium, though the amounts are modest compared to eating the actual vegetables.
Is Bone Broth Good For Gut Health And Joints?
The amino acids glutamine, glycine, and proline found in bone broth play a real role in supporting the intestinal barrier and in maintaining healthy connective tissue. Glycine in particular has been studied for its ability to strengthen the gut lining and reduce inflammation markers. A 2025 study published in PubMed confirmed that bone broth’s nutrient profile can support gut barrier function by providing the raw materials your body needs to repair the intestinal wall. The collagen that makes broth gelatinous when chilled also provides the building blocks for joint cartilage, which is why many experienced side effects like reduced morning stiffness from regular consumption.
Who Should Avoid Drinking It Every Day?
Three groups need to be careful with daily bone broth. First, people with high blood pressure, heart conditions, or kidney disease must watch the sodium. One cup of store-bought broth can contain 400 mg of sodium, which is about 17% of the recommended daily limit. A second cup pushes that to the edge of protective guidelines. Harvard Health recommends choosing low-sodium versions if you fall into these groups or drinking it only once or twice a week as a flavor ingredient rather than a daily supplement. Second, those with gout or uric acid kidney stones may need to limit bone broth because it concentrates purine compounds released from the bones during long simmering. Third, anyone taking blood thinners like warfarin should check with a doctor before making bone broth a daily drink, as the vitamin K and mineral content can interact with treatment.
Homemade Bone Broth vs. Store-Bought: Which One Is Better For Daily Use?
| Factor | Homemade | Store-Bought (Typical) |
|---|---|---|
| Sodium per cup | You control the salt (often 50–100 mg) | 200–400 mg (some low-sodium options) |
| Taste and additives | Pure broth with your own vegetables | Added spices, sometimes sugar or yeast extract |
| Time needed | 12–24 hours active simmering, plus straining | Zero preparation |
| Cost per serving | Very low (bones + water + vinegar) | $2.50 to $5 per cup |
| Gelatin content | High (broth becomes a gel when chilled) | Variable; some brands water it down |
| Heavy metal risk | Extremely low; lead from bones is minimal when you use fresh bones from trusted sources | Extremely low; regulatory oversight keeps contaminants in check |
| Shelf life (opened) | 3–5 days refrigerated | Up to 7–10 days refrigerated |
If you want an everyday broth you can rely on without simmering bones yourself, a good drinkable bone broth saves time and still delivers real nutritional value. The best drinkable bone broth products available now have been tested for sodium levels and taste, making it easier to pick one that fits your daily needs.
What Are The Risks Of Drinking Bone Broth Every Day?
The most important risk is excess sodium, especially if you already struggle with borderline high blood pressure. A second risk is bacterial contamination if homemade broth isn’t cooled quickly or stored properly—always bring it to a fast chill in an ice bath before refrigerating. There is also a general concern about tiny amounts of lead in bones, but research from WebMD and Harvard Health confirms that the lead levels in both homemade and commercial bone broth are extremely low and unlikely to cause health problems in normal consumption. On the financial side, buying one cup a day of premium store-bought broth can cost around $90 to $150 per month, which adds up faster than many people realize.
Is It Better To Drink Bone Broth In The Morning Or At Night?
The best time depends on the benefit you want. Morning consumption can help wake up digestion gently and provide a steady fuel source if you are doing intermittent fasting. Bone broth’s electrolyte mix (sodium, potassium, magnesium) helps you stay hydrated after an overnight fast. Evening consumption takes advantage of glycine, which research links to better sleep quality and mental clarity. One cup before bed may help you fall asleep faster without the processing load of a full meal. Post-workout is also a strong option, fitting the macros for keto and paleo diets while delivering protein to repair tissue. In all cases, bone broth is a flavorful addition to water, not a replacement for it—it should not replace plain water for day-long hydration.
What Marketing Claims Should You Ignore?
Bone broth is often marketed as a cure for headaches, insomnia, and body detoxification. None of these claims have solid clinical backing. Harvard Health and MD Anderson both noted that marketing hype has outpaced the science, calling detox claims particularly misleading. Your body has its own detoxification systems (liver and kidneys), and no food or drink “flushes toxins” on its own. Bone broth supports general health as a nutritious food, but you should be skeptical of any statement that presents it as a therapeutic treatment for complex conditions. It will not cure joint disease, repair a leaky gut overnight, or remove supposed toxins from your bloodstream.
Final Checklist For Safe Daily Bone Broth Consumption
| Check | What To Do |
|---|---|
| Sodium | Stay at or below 1 cup of broth if the label shows 250+ mg per serving |
| Medical conditions | Ask your doctor if you have hypertension, kidney disease, gout, or take blood thinners |
| Source | Prefer low-sodium, clearly-labeled brands or homemade broth where you control the salt |
| Morning vs. Evening | Use morning for hydration and gut support; evening for glycine’s sleep benefit |
| Storage | Refrigerate homemade broth within 2 hours; use within 5 days |
| Budget | Homemade costs pennies per cup; store-bought costs $2.50–$5 per cup |
For most people, one cup of bone broth per day is a safe and nutritious addition to a regular diet. The real test is reading the sodium label on store-bought versions and being honest about your own health conditions. When those two things are in line, you can enjoy the collagen, protein, and mineral benefits without worrying about side effects.
FAQs
Does bone broth break a fast?
Because bone broth contains protein, typically around 10 grams per cup, it does break a true water-only fast. However, it is commonly allowed during the eating window of intermittent fasting plans like the 16:8 method, and many people choose it as a first meal to ease digestion.
Is it okay to drink bone broth that has been simmered for 48 hours?
Most recipes call for 12 to 24 hours, and extending the simmer to 48 hours increases the risk of bacterial growth if the temperature drops below a simmer. The mineral flavor also becomes intensely bitter as collagen breaks down further. Stick to the recommended 24-hour maximum for safety and taste.
Can children drink bone broth every day?
Yes, in small amounts. For children under five, start with a half-cup serving and watch the sodium content carefully. The protein and minerals can support growth, and the warm drink can be soothing, but their kidneys handle sodium less efficiently than adults, so homemade low-sodium broth is best.
Is there a difference between bone broth and regular chicken stock?
Yes. Stock is usually simmered for a shorter period (2 to 6 hours), so it contains less collagen and fewer amino acids. Bone broth simmers for 12 to 24 hours to break down the bones and cartilage, producing a much higher gelatin content and a thicker texture when cooled.
Does heating store-bought bone broth destroy its collagen?
No. Collagen is already hydrolyzed during the initial cooking process, so reheating it gently on the stove or microwave does not strip away its nutritional value. If you boil it aggressively for a long time, the fragile amino acids can degrade, but standard reheating will not affect the protein content.
References & Sources
- EatingWell. “What Happens When You Drink Bone Broth Every Day.” Covers daily serving recommendations, sodium warnings, and overall safety.
- Harvard Health. “Savoring the benefits of bone broth: Worth a taste?” Evaluates marketing versus actual nutrition, including sodium content and joint health claims.
- WebMD. “Bone Broth: Health Benefits, Nutrients, & Side Effects.” Provides standard nutritional data per cup, preparation guidelines, and medication warnings.
- MD Anderson Cancer Center. “Is bone broth good for you?” Advises on safe daily consumption and debunks exaggerated cure-all marketing.
- PubMed via NIH. “Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier” (DOI: 40180691). Peer-reviewed research supporting gut barrier support from bone broth amino acids.