As a registered dietitian, I’m no stranger to food trends, and I usually meet them with a mix of curiosity and skepticism—I’ve been known to try a few myself (like drinking olive oil every day). But the buzz around bone broth is impossible to ignore. So I tried drinking bone broth every day for a week to see if it lived up to the hype. Hey, if it’s good enough for Gwyneth Paltrow (and TikTok’s wellness crowd), I figured it was time to see if this so-called “superfood” could live up to its reputation.
For my experiment, I chose Pacific Foods Organic Chicken Bone Broth With Black Garlic and Shiitake Mushroom. This particular variety stood out because it’s slow-simmered with organic chicken bones, vegetables, apple cider vinegar, black garlic puree, and dried shiitake mushrooms, creating a savory broth packed with naturally occurring collagen. Armed with a steaming mug of broth in place of my usual tea, I set out to discover if this trendy sip could actually make a difference in how I felt.
What happened when I drank bone broth every day
Switching from my usual afternoon tea to a mug of bone broth quickly became a new, comforting ritual. I still enjoyed the quiet pause in my day, sipping at my desk and savoring a moment of calm, but the experience felt different.
Despite being caffeine-free, the bone broth gave me a gentle boost of energy, thanks to the protein, electrolytes, and hydration it provided. It wasn’t quite as impactful as the lift I usually get from tea, and I did miss that little jolt of caffeine. However, the 7 grams of protein in each cup kept me feeling full and steady throughout the afternoon. I found myself less tempted by snacks, and my energy stayed consistent without the ups and downs that caffeine sometimes brings.
Of course, I had read all the big claims about bone broth, from better skin to improved digestion and joint health. After just one week, I didn’t notice any dramatic changes, and I wouldn’t expect to. My skin, gut, and joints felt the same, and there were no instant transformations. But in the end, it was a small change that added a bit of comfort to my afternoons.
Health benefits of bone broth
While my one-week experiment gave me personal insight, what excites me most as a dietitian is the evidence-based benefits often associated with bone broth. Let’s take a closer look at the science behind some of its biggest wellness claims.
Supports joint health
Bone broth is a natural source of collagen, one of the most abundant proteins in the human body, and a key component of cartilage. When bones are simmered for hours, as in traditional bone broth, collagen breaks down into gelatin and specific amino acids, like proline and glycine, which the body uses to support joint structure. Glycine, in particular, plays a role in collagen synthesis and has anti-inflammatory properties that may further benefit joint health.
Additionally, though more research is needed, some studies suggest that dietary collagen may play a role in maintaining cartilage integrity and promoting joint comfort.
Promotes hydration and electrolyte balance
Hydration isn’t just about water. It’s about balancing the body’s electrolytes, like sodium and potassium, which are essential for muscle function, nerve signaling, and maintaining fluid balance. Bone broth contains both of these minerals in moderate amounts, making it a smart way to hydrate, especially after exercise or during colder months when you might not reach for a cold drink. It is important to note that for some, bone broth may provide more sodium than what their bodies need, like for those with hypertension.
Sipping on bone broth can help replenish electrolytes lost through sweat, while also offering a warming, savory alternative to sweetened beverages or plain water. For those seeking variety in their hydration routine, bone broth can be a cozy and functional choice.
Provides a unique protein source
Unlike many traditional beverages, bone broth supplies about 7 grams of high-quality protein per cup, primarily in the form of amino acids like glycine and proline. Protein is vital for muscle repair, immune defense, and keeping you full between meals.
I found firsthand that swapping bone broth for my usual afternoon tea delivered lasting satiety, making it easier to avoid mindless snacking. The protein in bone broth not only helps sustain energy but also supports overall health, making it a simple, satisfying upgrade to your daily routine.
Supports gut health
Bone broth contains gelatin, a substance derived from collagen that may support digestive health by binding to water in the gut, which may help maintain a healthy consistency of digestive contents. This property may aid in promoting regularity, though more research is needed to fully understand its effects on overall gut function.
Additionally, bone broth is a source of glycine, an amino acid involved in various metabolic processes, including the synthesis of bile salts that aid digestion. Glycine also plays a role in modulating inflammation, which may indirectly benefit gut health.
Supports skin health
Bone broth is rich in collagen, a protein that plays a key role in maintaining skin elasticity, hydration, and overall structure. As collagen breaks down during digestion, it provides amino acids like glycine and proline, which are essential for the body’s natural collagen production. This helps support skin firmness and may reduce the appearance of fine lines over time.
Additionally, the minerals and nutrients in bone broth, such as zinc, may contribute to skin repair and protection. While more research is needed to fully understand the effects, incorporating bone broth into your diet could be a nourishing way to support healthy, resilient skin.
Bone broth nutrition
A one-cup serving of Pacific Foods bone broth (the one I drank for a week) contains:
- Calories: 40
- Fat: 1 g
- Carbohydrates: 1g
- Added sugar: 0 g
- Protein: 7 g
- Sodium: 520 mg
- Potassium: 240 mg
It is important to note that this soup provides a significant amount of sodium (23% of the Daily Value). Sodium is a vital electrolyte, but many people consume too much. For me, this amount was manageable within my daily intake, but it’s something to be mindful of and consult a dietitian or your healthcare provider to ensure you’re not overdoing it.
Who should avoid bone broth?
Despite its benefits, bone broth isn’t for everyone. The most significant consideration is the sodium content. Individuals with high blood pressure or those who have been advised to follow a low-sodium diet should be cautious. Reading labels is key, as sodium levels can vary widely between brands. Some brands do offer a lower-sodium broth option. Making bone broth at home allows for more control over the salt added to the mix.
People on histamine-restricted diets may also need to avoid bone broth. Because it is cooked for a long time, it can be high in histamines, which may trigger symptoms in sensitive individuals. As with any dietary change, it’s always best to listen to your body and consult with a healthcare professional if you have specific health concerns.
The bottom line
So, is a daily bone broth habit worth it? After my week-long trial, my dietitian’s verdict is a qualified yes. I wouldn’t call it a magic cure-all, but it’s a genuinely nourishing and satisfying beverage. It’s a fantastic way to boost your protein intake, support hydration, and consume a range of valuable amino acids and minerals.
While I might not drink it every single day, I will definitely keep it in my routine as a comforting, savory option for a nutritious afternoon pick-me-up or a relaxing evening drink. If you’re looking for a simple way to add more protein to your diet, bone broth is a trend that’s worth a try. Just keep your expectations realistic. It’s a wholesome addition, not a miracle fix!
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