What Is Bone Broth?

Bone broth is a nutrient-rich liquid made by simmering animal bones (typically beef, chicken, or fish) along with connective tissue, marrow, and often vegetables and herbs for an extended period, usually 12–48 hours. This long cooking process extracts collagen, gelatin, amino acids, minerals, and glycosaminoglycans into a concentrated, bioavailable form.

While bone broth has been a staple of traditional cuisines worldwide for centuries, modern research is beginning to explore its potential benefits for joint health, gut integrity, and inflammatory conditions.¹

Nutrition Facts: Bone Broth (1 Cup / 240ml)

Calories: 35–90 kcal (varies by recipe and concentration)
Protein: 6–12g (primarily collagen-derived amino acids)
Key amino acids: Glycine (2–3g), proline (1–2g), hydroxyproline, glutamine
Minerals: Calcium, magnesium, phosphorus, potassium (amounts vary)
Compounds: Collagen, gelatin, hyaluronic acid, chondroitin sulfate, glucosamine
Carbohydrates/fat: Minimal (unless vegetables/fat added)

Key Nutrients for Joint and Pain Health

Collagen and gelatin: Type II collagen extracted during simmering may support cartilage health and reduce joint pain. A 2016 study in Eurasian Journal of Medicine found that oral collagen supplementation improved knee pain and function in osteoarthritis²
Glycine: This amino acid has anti-inflammatory properties, supports glutathione production (a master antioxidant), and promotes restful sleep—critical for pain management
Proline and hydroxyproline: Essential for collagen synthesis and cartilage repair in the body
Glutamine: Supports gut lining integrity, which is important for reducing systemic inflammation related to intestinal permeability
Glycosaminoglycans (GAGs): Chondroitin sulfate, glucosamine, and hyaluronic acid are naturally present in bone broth and are commonly taken as supplements for joint health
Minerals: Calcium, magnesium, and phosphorus from bones support skeletal health, though amounts vary significantly based on preparation methods³

Benefits for Joint Health and Pain

Bone broth may support joint health and pain management through several mechanisms:

Cartilage support: The collagen and GAGs in bone broth provide building blocks for cartilage repair and maintenance
Joint lubrication: Hyaluronic acid naturally present in connective tissue broth helps maintain synovial fluid viscosity
Gut healing: Gelatin and glutamine support the intestinal mucosal barrier, potentially reducing systemic inflammation that contributes to joint pain
Anti-inflammatory effects: Glycine activates anti-inflammatory pathways and has been shown to reduce TNF-α and IL-6 levels in animal studies
Sleep improvement: Glycine supplementation (3g before bed) has been shown to improve sleep quality in clinical trials, and restorative sleep is essential for pain recovery

How to Make Bone Broth

Basic Beef Bone Broth Recipe

2–3 lbs mixed beef bones (marrow bones, knuckles, oxtails, feet)
2 tablespoons apple cider vinegar (helps extract minerals)
Water to cover bones by 2 inches
Optional: onion, carrots, celery, bay leaves, peppercorns

Method: Roast bones at 400°F for 30 minutes for flavor. Place in a large pot or slow cooker, add vinegar and water. Bring to a gentle simmer. Cook for 24–48 hours (beef) or 12–24 hours (chicken). Strain and cool. A good bone broth will gel when refrigerated, indicating high gelatin content.

Tips for the Best Broth

Include joint bones (knuckles, feet, chicken feet) for maximum collagen and gelatin
Add apple cider vinegar during the first hour to help extract minerals
Keep the simmer gentle—a rolling boil can make the broth cloudy and break down some compounds
Use a slow cooker or Instant Pot for hands-off cooking (especially helpful on high-pain days)
Store in portions in the freezer for up to 6 months

How to Use Bone Broth for Pain

Daily cup: Drink 1–2 cups of warm bone broth daily, seasoned with salt and pepper or a dash of turmeric and ginger
Cooking liquid: Use bone broth as the base for soups, stews, and grain dishes
Smoothie base: Unflavored bone broth can be blended into savory smoothies for a protein boost
Morning ritual: Replace or supplement morning coffee with a warm mug of seasoned bone broth
Meal prep: Batch cook a large pot and freeze in ice cube trays or mason jars for easy use throughout the week

Limitations and Considerations

Mineral content varies widely: Research has shown that mineral content of homemade bone broth is often lower than expected and inconsistent between batches³
Lead contamination risk: Bones can accumulate lead, and bone broth may contain detectable lead levels, though typically below safety thresholds. Organic, pasture-raised bones may have lower contamination
Limited direct clinical evidence: While the individual components of bone broth (collagen, glycine, glucosamine) have clinical evidence, studies on bone broth itself as a whole food are limited
Histamine concerns: Long-simmered bone broth can be high in histamine, which may worsen symptoms for people with histamine intolerance
Not a standalone treatment: Bone broth should complement, not replace, evidence-based joint treatments

Frequently Asked Questions

How much bone broth should I drink daily for joint health?

Most practitioners recommend 1–2 cups (240–480ml) daily. There is no standardized dose, but consistent daily consumption over weeks to months is more likely to yield benefits than occasional use.

Is store-bought bone broth as effective as homemade?

Quality varies significantly. Look for brands that list collagen or protein content (at least 10g per serving), use organic/pasture-raised bones, and have no added MSG or artificial flavors. Homemade broth allows you to control quality and cooking time.

Can vegetarians get similar benefits?

There is no true plant-based equivalent, but vegetarians can separately supplement with collagen (marine-sourced), glycine, glutamine, and glucosamine to get similar individual nutrients.

How long does bone broth last?

Refrigerated: 4–5 days. Frozen: up to 6 months. Always store in clean glass containers and reheat thoroughly.

Is bone broth safe for people with kidney disease?

Bone broth can be high in potassium and phosphorus, which may need to be limited in kidney disease. Consult your nephrologist before adding bone broth to your diet.

Related Resources

References

Mar-Solais BK, et al. Bone broth as a potential functional food. Crit Rev Food Sci Nutr. 2022;62(16):4529–4540.
Kumar S, et al. Efficacy of collagen supplementation on joint pain: a meta-analysis. Eurasian J Med. 2016;48(2):95–101.
Hsu DJ, et al. Essential and toxic metals in animal bone broths. Food Nutr Res. 2017;61(1):1347478.
Zhong Z, et al. L-Glycine: a novel antiinflammatory, immunomodulatory, and cytoprotective agent. Curr Opin Clin Nutr Metab Care. 2003;6(2):229–240.
Bannai M, Kawai N. New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. J Pharmacol Sci. 2012;118(2):145–148.

Bone Broth for Joint Health