How Much Bone Broth Should You Drink? Daily Intake & Health Guide
Bone broth has become a staple for many seeking gut support, joint health, added protein, or a warm, nutrient‑rich drink. But with all the “drink more” hype, it’s easy to wonder: How much bone broth is really healthy to consume daily?
In this article, we dive into the science, show realistic serving guidelines for different health goals, and highlight what to watch out for to stay safe and get the most benefit.
In this article, you will learn:
- How much bone broth should you drink for muscle gain and weight loss
- How much bone broth you should drink for gut health and inflammation
- How much bone broth you should drink for skin, hair, and nails
- How much bone broth you should drink for joint pain
- How to make real bone broth in 30 seconds or less
Drink Bone Broth for Muscle Gain and Weight Loss
Protein aids in the building and repair of everything from tissues to hormones to neurotransmitters. It’s also excellent for fat loss and muscle gain since protein stabilizes blood sugar and can keep you feeling full for hours.
In general, you’ll want about 0.5 grams of protein per pound of body weight to maintain muscle and supply your body with the amino acids you need to keep all systems running smoothly. For an example, a 140-pound woman should get about 70 grams of protein per day.
If you’re looking to build muscle or you’re training hard, you’ll want a bit more– about 0.8 grams of protein per pound of body weight.
If you find it difficult to eat enough protein throughout your day, organic bone broth is an excellent complete protein source. That means it contains a full spectrum of amino acids – even the 9 essential amino acids your body can’t make on its own.
For context, if one cup of cooked chicken breast is about 40 grams of protein, you could easily drink a cup or two of bone broth in addition to your regular meals to reach your protein needs.
For weight loss and muscle maintenance: Drink 2-6 cups of bone broth daily, along with protein at every meal. Or if you're using bone broth powder, take 1-3 servings daily.
Drink Bone Broth for Gut Health and Inflammation
The gelatin and amino acids in bone broth are excellent for the delicate tissue that lines your gut.
Amino acids in bone broth like cysteine, glutamic acid, glycine, and proline are known for their gut healing abilities. They work together to keep the integrity of your gut lining strong and can even help heal leaky gut syndrome and ulcers.
Cysteine, glutamic acid, and glycine work together to make your body’s master antioxidant, glutathione, which can lower inflammation and fight free radicals, which is great news for gut health and inflammation.
For gut health and inflammation: Drink at least 2 cups of bone broth daily. Or if you're using bone broth powder, take 1 serving daily.
Drink Bone Broth for Your Skin, Hair, and Nails
Your body produces collagen protein to keep hair, skin, and nails strong. The catch is that you stop producing as much collagen as you age. Things like stress, smoking, processed food, and sugar can also dramatically decrease collagen production.
One way to keep your youthful glow and maintain shining hair and nails is to consume the amino acids your body needs to keep producing collagen on its own. Since bone broth contains all the amino acids necessary to make more collagen and hyaluronic acid (another compound that increases your skin’s water content), it’s the perfect food for keeping skin vibrant.
Bone broth is also great for gut health, which can have a profoundly positive impact on skin conditions like psoriasis and eczema.
For skin, hair, and nails: Drink 2-4 cups of bone broth daily to improve and maintain skin hydration, elasticity, and hair and nail strength. Or if using bone broth powder, take 1-2 servings daily.
Drink Bone Broth for Joint Pain
Joint pain is usually the result of overuse, inflammation, or something more complex like an inflammatory or degenerative disease. Bone broth may not cure your joint pain, but it can certainly help!
Methionine, an essential amino acid found in bone broth, can help maintain and form new cartilage, the connective tissue that protects your joints. Methionine in therapeutic doses can even help alleviate pain from rheumatoid arthritis, an autoimmune disease that causes your body to attack your joint tissue.
In general, the amino acids in bone broth can help repair tissue and calm inflammation. Taking this daily, in addition to a low-inflammatory diet can do wonders for pain.
For joint pain and inflammation: 2-4 cups per day. You may want to consider even larger amounts – up to 32 ounces per day for 1-2 weeks to dramatically lower inflammation in a short period of time. If using bone broth powder, take 1-2 servings daily.
Wish You Could Make Real Bone Broth in 30 Seconds or Less?
Making homemade bone broth used to be a time consuming process. Some recipes can literally take all day! But we've changed that. Now you can make real organic bone broth in seconds by combining 1 scoop of our Unflavored Organic Bone Broth Protein with two cups of hot water. It's that easy!
Or if you want a more complex flavor with just a little more prep work, try our recipe How to Make Bone Broth in Just 30 Minutes or Less!
Our Organic Bone Broth Powder is literally dehydrated bone broth so it comes from boiled pasture-raised, grass-fed bones and meat, not cowhides or conventionally raised chicken bones like some other bone broth powders. That means it contains all of the amino acids, vitamins, and minerals of real bone broth - and they're listed right there on the label!
Every serving of Organic Bone Broth Powder contains 20 grams of complete protein, along with types I, II, and III collagen, gelatin, calcium, glucosamine, and chondroitin. That’s a ton of nutrition in one scoop.
The best part? Our Organic Bone Broth Powder is versatile and convenient and can be used in everything from soup to smoothies.
Check out the many ways you can get more organic bone broth into your day here: 9 Sweet & Savory Bone Broth Protein Powder Recipes to Get You Started.
Frequently Asked Questions (FAQ)
How many cups of bone broth are safe per day?
For most healthy adults, 1–2 cups daily is reasonable and likely safe. If you watch your sodium intake or are using store‑bought broth, ½–1 cup may be better.
Can I drink bone broth every day?
Yes — bone broth can be part of a healthy diet. Just remember it’s not a complete meal: use it as a supplement (for hydration, light protein, gut comfort), and maintain balanced meals with fiber, vegetables, carbs/protein as needed.
Will more bone broth give more benefits (joint, gut, skin)?
Not necessarily. Benefits from collagen, amino acids, or minerals may plateau; overconsumption — especially of high‑sodium broth — could pose risks. Consistent moderate intake, good quality broth, and overall healthy diet/lifestyle matter more.
Is store‑bought bone broth as good as homemade?
It depends. Homemade broth allows control over ingredients, simmer time, and sodium, which often yields more gelatin/collagen content. Commercial broths can be convenient, but often vary widely in quality, sodium, and nutrient content.
Should people with high blood pressure or kidney issues avoid bone broth?
If you’re sodium‑sensitive or have kidney issues, be cautious — monitor sodium intake and choose low‑sodium or homemade broth. Consider talking to a healthcare provider before making bone broth a daily habit.
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