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Bone broth is a savory liquid made by simmering animal bones and connective tissue for many hours. It supplies water, some protein (mostly from gelatin), sodium and flavor. Many of the popular claims about joints, skin, gut health and sleep borrow from studies of measured collagen, gelatin or glycine supplements, not from studies of broth itself. When researchers analyzed real broths, the collagen building blocks were lower and far less consistent than in the supplements used in research. Here is what bone broth contains, what the evidence shows, how it compares with collagen powder and what to check on a label.
Peptide Labs sells no bone broth products. We do sell a collagen peptides powder, discussed in our buying guide linked below, but this article does not recommend any product. It is general information, not medical advice.
Key Takeaways
- Bone broth is a long-simmered stock; the collagen in bones and connective tissue turns into gelatin as it cooks.
- A 2019 lab analysis found bone broth delivered fewer collagen amino acids than research supplements, with wide variation.
- Claims that bone broth heals the gut, joints or skin are not backed by human trials of broth.
- Sodium can be high in commercial broths, so check the percent Daily Value on the label.
- Like gelatin and collagen, bone broth protein is incomplete because it lacks the amino acid tryptophan.
What is bone broth?
In the kitchen, stock, broth and bone broth overlap. Bone broth usually means beef, chicken, pork or fish bones, often with joints, skin and other connective tissue, simmered much longer than a quick soup broth. The long cooking pulls collagen out of the tissue and breaks it down partly into gelatin. That is why a good homemade broth sets into a soft jelly in the refrigerator. Our article on gelatin explains how gelatin is made from collagen and why it gels when cool.
Stores sell bone broth as liquid cartons, frozen pouches, concentrates and powders. Some powders are marketed as bone broth protein and are sold as foods with a Nutrition Facts panel; others are sold as dietary supplements with a Supplement Facts panel. The label type tells you which rules apply.
Bone broth nutrition: what is actually in a cup
There is no standard recipe, so nutrition varies from one product or pot to the next. In general, a serving provides:
- Protein, mostly from gelatin: rich in glycine, proline and hydroxyproline, the amino acids that make collagen distinctive. Like collagen, this protein lacks tryptophan, so it is not a complete protein. Our article on taking collagen covers what that means.
- Sodium: often added for flavor. Amounts range widely between brands and recipes.
- Water and warmth: broth is mostly fluid, which is one reason people sip it when they feel unwell or have little appetite.
- Small amounts of other nutrients: these depend on the bones, vegetables and cooking time, and few products list much beyond protein and sodium.
FDA’s guide to the Nutrition Facts label says 5% of the Daily Value or less per serving is low and 20% or more is high, and it suggests choosing foods lower in sodium more often. That rule of thumb is the quickest way to compare cartons. If you are watching sodium for blood pressure or kidney reasons, ask your clinician how broth fits your plan; our guide to electrolytes explains what sodium does in the body.
Bone broth benefits: what the research shows
Most bone broth benefits claims rest on an assumption: that broth delivers the same collagen building blocks as the collagen or gelatin products tested in trials. A 2019 study from the Australian Institute of Sport and Australian Catholic University tested that assumption directly. Researchers analyzed commercial broths and broths made in the lab, some to a standardized recipe and some to varied recipes, for glycine, proline, hydroxyproline, lysine, leucine and hydroxylysine.
Broths made to the standardized recipe had significantly lower levels of all of these amino acids than the amount of collagen supplement used as a reference in research. Broths made to varied recipes differed widely, cafe-made broths had the highest levels, and the commercial broths were lower than the homemade ones. The authors concluded that bone broth is unlikely to provide a consistently reliable source of these amino acids. It was a lab analysis, not a trial in people, but it explains why results from collagen studies cannot simply be transferred to broth.
| Claim | What research actually tested | Bottom line for broth |
|---|---|---|
| Joint and skin support | Measured collagen peptide or gelatin supplements | Not tested with broth |
| Gut healing | No human trials of broth located | Unproven |
| Better sleep | Glycine supplements in small studies | Not tested with broth |
| Weight loss or bone broth diets | No controlled trials located | Unproven |
| Collagen amino acids | 2019 lab analysis of broths | Lower and inconsistent vs supplements |
Joints, skin and the gelatin connection
One small 2017 study in eight healthy men found that vitamin C-enriched gelatin taken before brief exercise raised blood levels of collagen amino acids and a marker of collagen production. That tells us gelatin is absorbed, but it used a measured product, not broth, and it did not test joint pain or injury. Our summary of collagen peptides research covers the skin and joint trials, many of which were industry funded.
Gut and sleep claims
Bone broth is a staple of several popular gut-focused diets, but no human trials were located showing that broth or gelatin heals the gut lining. Glutamine, another amino acid often mentioned with broth, has its own mixed evidence, covered in our L-glutamine guide, and our article on how to improve gut health covers habits with stronger research. Sleep claims usually point to glycine; the small studies behind them used glycine supplements, as explained in our glycine article.
Bone broth vs collagen: consistency and convenience
Bone broth vs collagen comes down to consistency and convenience. Collagen peptides are collagen broken into small pieces so they dissolve in cold or hot liquid without gelling, and each scoop delivers a labeled amount of protein. Broth is a whole food with variable content. Neither is a complete protein.
| Feature | Bone broth | Collagen peptides | Gelatin |
|---|---|---|---|
| Made from | Bones and connective tissue simmered for hours | Hides, bones or fish skin, hydrolyzed | Partly hydrolyzed collagen |
| Gels when cool | Often | No | Yes |
| Protein per serving | Varies widely | Stated on the label | Stated on the label |
| Complete protein | No | No | No |
| Sodium | Often added | Usually little or none | Usually little or none |
If you want collagen in a predictable amount, a labeled powder is more consistent; our collagen peptides buying guide and our article on hydrolyzed collagen explain the differences between products. If you simply enjoy broth as a warm, savory food, it can fit into a varied diet.
Is bone broth good for you? Safety points
For most people, bone broth is an ordinary food. A few points deserve attention:
- Sodium: commercial broths can be high in sodium, which matters for people limiting salt for heart, blood pressure or kidney reasons.
- Lead: bones can store lead. A small 2013 study of three organic chicken broths, published in a hypothesis journal, found several times more lead in the broths than in the water used to make them, highest in broth made with skin and cartilage. It was tiny and has not been followed by large studies, but it is one reason to keep broth as one food among many.
- Alpha-gal syndrome: CDC lists gelatin and bovine extract among ingredients that may contain alpha-gal, so people with this red meat allergy should ask their allergist about beef or pork broths.
- Diet and religious rules: broth is not vegetarian or vegan, and the animal source matters for halal or kosher diets.
How to read a bone broth label
- Check whether it has a Nutrition Facts panel (food) or a Supplement Facts panel (supplement).
- Compare protein per serving and the percent Daily Value for sodium.
- Read the ingredient list for the animal source, added salt, flavorings and thickeners.
- For bone broth protein powders, look for independent testing; our guide to third-party tested supplements explains the seals.
Frequently Asked Questions
What are the main bone broth benefits?
Bone broth provides fluid, some protein and flavor. Claims about joints, skin, gut healing and sleep come from studies of supplements or have not been tested in people drinking broth.
Is bone broth good for you?
It can be part of a varied diet for most people. Watch the sodium, and remember that its protein is incomplete and its collagen content varies widely.
Does bone broth have collagen?
Long cooking turns much of the collagen into gelatin. A 2019 analysis found the amounts of collagen amino acids were lower and less consistent than in research supplements.
Bone broth vs collagen: which is more consistent?
Collagen powder, because each serving has a labeled amount. Broth varies by recipe, cooking time and brand.
Is bone broth protein a complete protein?
No. Like gelatin and collagen, it lacks tryptophan, so it should not be your only protein source.
Can bone broth contain lead?
One small 2013 study found higher lead in chicken bone broths than in the water used to make them. Larger studies are lacking, so varied eating is a sensible approach.
Questions about a label? Contact us or read our Buyer’s Guide. Follow the label and ask a healthcare provider before starting any supplement, especially if you take medicines or are pregnant. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Collagen Peptides Benefits: What Skin, Joint, Bone and Muscle Studies Show, Gelatin Benefits, Gelatin vs Collagen and Gelatin Capsules, Glycine Benefits: Sleep Research, Supplements and Side Effects.