Bone broth has become incredibly popular in recent years, with many touting its health benefits. But what really happens when you drink bone broth every day for a week? Here we’ll explore the science behind bone broth and look at the potential effects of making it a staple part of your diet.
What is Bone Broth?
Bone broth is made by simmering animal bones and connective tissue in water for an extended period of time – usually between 12-24 hours. This long cook time allows the bones and tissues to break down, releasing proteins like collagen, proline, glycine and glutamine into the water.
The result is a nutrient-dense, gelatinous broth that contains minerals like calcium, magnesium, phosphorus and potassium. It also contains chondroitin sulfate and glucosamine, which are compounds found in cartilage that some believe may support joint health.
Bone Broth vs Stock
While bone broth and stock have some similarities, there are a few key differences:
- Bone broth simmers for 12-24 hours or more to extract more nutrients from the bones, while stock only simmers for 3-4 hours.
- Bone broth uses bones with connective tissue and joints attached, while stock uses bones without connective tissue.
- The long cook time of bone broth breaks down connective tissues into gelatin, giving it a thicker, more gel-like texture than stock.
Potential Benefits of Drinking Bone Broth
There are a variety of reasons people choose to drink bone broth regularly. Here are some of the top purported benefits:
May Support Joint Health
The collagen, amino acids like glycine and proline, and cartilage-supporting nutrients in bone broth may help maintain healthy joints. The chondroitin sulfate and glucosamine found in bone broth are compounds also sold as joint supplements.
Contains Bioavailable Nutrients
Bone broth provides an array of minerals like calcium, phosphorus, magnesium and potassium in highly bioavailable forms that the body can easily absorb and utilize.
May Promote Gut Health
The gelatin in bone broth naturally attracts and holds liquids, which can support digestion. Some of the amino acids may also help strengthen the gut lining and fight inflammation.
May Boost Immunity
Bone broth contains nutrients that play a role in immune health, like vitamin A, zinc and selenium. It may also benefit immunity by reducing inflammation.
Appears to Aid Sleep Quality
The glycine in bone broth has been shown to improve sleep quality in animal research. It may also help regulate your body’s circadian rhythms.
Helpful for Fasting or Low-Carb Diets
Bone broth is low in calories but high in satiating protein and healthy fats. This makes it beneficial for fasting regimes or low-carb diets like keto.
What Happens When You Drink It for a Week?
Now let’s explore what can happen when you make a point to drink bone broth daily for a week or longer.
May Improve Joint Health
After one week of sipping bone broth, many people report less joint discomfort and improved mobility. This could be due to the collagen, glucosamine and other nutrients supporting joint cartilage.
Often Leads to Better Sleep
Drinking bone broth at night may improve your sleep quality thanks to the calming glycine. Even having it during the day can lead to better sleep after just one week.
Supports Healthy Skin
The collagen and gelatin in bone broth can improve skin hydration, elasticity and smoothness. After a week, many notice stronger nails and healthier hair as well.
May Aid Digestion
After a week of having a cup of bone broth each day, you may find it improves digestion. The gelatin attracts fluids to support regularity, and amino acids like glutamine strengthen the gut.
Can Increase Satiety
After a week, having bone broth daily often leads to increased feelings of fullness. The protein content leaves you satisfied for longer between meals.
Helps Meet Nutrient Needs
Just one week of including bone broth in your diet delivers a variety of minerals, amino acids, collagen and more to improve nutrient intake.
How to Get the Most Benefits
Follow these tips to maximize the potential benefits of adding bone broth to your routine:
- Use bones from pasture-raised, organic animals when possible.
- Blend different bones like chicken and beef for variety.
- Simmer for at least 12-24 hours to extract more nutrients.
- Add veggies like onions, carrots and celery for extra minerals.
- Season with anti-inflammatory herbs and spices like turmeric, ginger and garlic.
- Sip 1-2 cups per day as a snack, before a meal or before bed.
Possible Side Effects
For most people bone broth is very safe with minimal risks. However, there are a few potential side effects to keep in mind:
- High sodium content if a lot of salt is added during cooking – this may negatively affect blood pressure.
- Increased histamine levels in certain individuals that are sensitive or have underlying histamine intolerance.
- Digestive issues like diarrhea if consumed in very large quantities, due to high gelatin content.
Who May Want to Avoid It
While bone broth is suitable for many people, some individuals may want to avoid it or keep intake low. This includes:
- People with histamine intolerance or mast cell activation disorders.
- Those who frequently experience diarrhea or other digestive issues.
- Individuals with gout, as the high amino acid content may increase purine levels.
- People who tend to retain fluids due to the salt content.
- Anyone with a shellfish allergy, as broth may contain trace amounts from processing.
Bone Broth and Weight Loss
There’s some evidence that swapping out higher-calorie foods and beverages for bone broth could support weight loss.
Here’s how bone broth may help with losing weight:
- Low in calories – typically under 50 calories per serving.
- Very high in protein – helps increase satiety.
- Rich in collagen – may boost metabolism.
- Helps reduce inflammation – associated with obesity.
By having 1-2 cups per day in place of juices, coffee drinks, snacks or meals, bone broth can help reduce overall calorie intake to support a calorie deficit.
Typical Calories in Bone Broth
The table below compares the calories in 1 cup of bone broth to other common beverages. As you can see, bone broth contains much fewer calories:
| Beverage | Calories (per 1 cup) |
|---|---|
| Bone broth | ~20-50 |
| Orange juice | 112 |
| 2% milk | 122 |
| Vegetable juice | 117 |
| Grande latte | 190 |
Recipes to Get You Started
Here are a few delicious bone broth recipes to help you use it everyday:
Turmeric Broth for Joints
Ingredients:
- 4 cups bone broth
- 1 tsp turmeric
- 1 tsp ginger
- 1 tsp cinnamon
- 1 tsp apple cider vinegar
- Dash of black pepper
Instructions:
- Add all ingredients to a small saucepan.
- Warm on medium for 5 minutes while stirring occasionally.
- Drink warm as a comforting tonic for your joints.
Overnight Oats with Bone Broth Protein
Ingredients:
- 1/2 cup overnight oats
- 1/2 cup plain Greek yogurt
- 1 scoop bone broth protein powder
- 1/2 cup mixed berries
Instructions:
- The night before, mix together oats and yogurt in a jar or container.
- In the morning, top with bone broth protein powder and berries.
- Enjoy this protein-packed breakfast!
Bone Broth Soup
Ingredients:
- 1 onion, diced
- 3 carrots, sliced
- 3 celery stalks, sliced
- 1 garlic clove, minced
- 4 cups bone broth
- 2 cups chopped spinach
- 1 15-oz can white beans, drained
Instructions:
- Saute onion, carrots, celery and garlic for 5 minutes.
- Add bone broth and simmer for 15 minutes.
- Stir in spinach and beans and cook 5 more minutes.
- Season with salt, pepper and any other desired spices.
The Bottom Line
Drinking bone broth for a week offers an easy way to get a concentrated dose of nutrients like collagen, amino acids, and minerals. After just 7 days many people see benefits like improved joint health, enhanced skin, better sleep, and faster digestion. Stick with 1-2 cups per day and opt for broth made from quality ingredients for the biggest benefits.