How much bone broth do I need to consume in order to get a benefit?

Answer:

That depends on your reason for consuming it.

Bone broth can be a good source of protein and contribute substantially to your daily protein needs — although some will provide far more protein than others. Our tests of popular bone broths found the amounts of total protein provided by a one-cup serving ranged from 3.8 grams to 17.6 grams, with the higher amount providing more than one quarter of the daily protein requirement for most adults.

Many people consume bone broth specifically for its collagen content -- which is part of its total protein. Amounts of collagen in bone broths are rarely listed on labels and ConsumerLab found that some products contained almost 5 times as much collagen as others, with amounts ranging from 2.5 grams to 11.5 grams. Be aware, however, that many of the benefits for which collagen is promoted, such as reducing joint pain, improving skin and reducing wrinkles, and strengthening bones and nails, are based on results of studies using specific forms of collagen from supplements, not bone broth. Even the evidence for the use of bone broth for boosting the immune system or improving gut health is very preliminary. The amount of collagen used in clinical trials has ranged from 2.5 grams to 15 grams, with most studies using 10 to 15 grams, as explained in the ConsumerTips section of our Bone Broth Review — which also explains what to look for on labels when choosing a bone broth product.

Note that bone broth is not generally a significant source of vitamins and most minerals — although it can contain a substantial amount of potassium. (Also, be aware some bone broths contain much higher amounts of sodium than others — and ConsumerLab found one product contained much more sodium than listed on its label).

For more about the evidence for bone broth, tips for taking, and our Top Picks based on taste and quality, see the Bone Broth Supplements Review.