Bone broth is increasingly being recognized as a superfood, offering a wide array of health benefits—from gut healing to enhanced skin, joint, and muscle health. Whether you’re a bone broth newbie or a seasoned sipper, the question of how much to drink and how often can feel overwhelming. This guide will break down everything you need to know about incorporating bone broth into your routine, helping you achieve your health goals effectively.

Ready to experience the benefits of bone broth for yourself? Try our bestsellers and discover why so many are making it a daily ritual. Keep reading to learn how to get the most out of your bone broth journey!

The Benefits of Bone Broth: Why It’s Worth the Sip

Bone broth is packed with nutrients, including collagen, amino acids like glycine and proline, and minerals that support joint health, digestion, skin, and even muscle building. But the real question remains: How much bone broth should you drink to get the most out of these health benefits?

For General Health and Wellness

For most people looking to add bone broth to their daily routine for general wellness, starting with 5-7oz of broth per day is a great beginning point. Over time, you may find that you can gradually increase your intake as your body adjusts—some even find themselves sipping a whole jar at once! If drinking broth daily isn’t feasible, aim for at least three times a week to see noticeable benefits.

Tailoring Your Bone Broth Intake to Specific Goals

Bone broth’s versatility allows you to customize your intake based on your specific health objectives. Here’s a breakdown of how much you should drink for different purposes:

How Much Bone Broth for Specific Health Goals?

For Weight Gain and Building Muscle

Bone broth is rich in protein, which is vital for muscle building. If you struggle to get enough protein through regular meals, bone broth is a perfect addition to your diet.

• Recommended Intake: For muscle growth or weight gain, drink two to six cups of bone broth daily, in addition to your regular meals.

• Bonus Tip: You can mix in nutrient-dense ingredients like coconut milk, grass-fed tallow, or grass-fed butter to increase the calorie content if weight gain is your goal.

For Gut Health and Reducing Inflammation

Bone broth contains gelatin, which is incredibly helpful for soothing and healing the gut lining, making it an excellent option for those dealing with digestive issues like leaky gut, bloating, or acid reflux.

• Recommended Intake: If you're aiming to improve gut health, we recommend drinking at least three cups of bone broth per day. For the best results, try to have the first cup on an empty stomach in the morning.

• Why It Works: The amino acids like glutamine, glycine, and proline found in bone broth can help reduce inflammation and promote a healthier gut.

For Hair, Skin, and Nails

Collagen is one of the most popular nutrients for supporting skin elasticity, strong nails, and healthy hair, and bone broth is a natural, abundant source of collagen, especially beef bone broth.

• Recommended Intake: For improved skin, hair, and nails, aim for two or more cups of bone broth per day. You’ll notice better skin elasticity, stronger nails, and healthier hair as collagen works its magic.

• Bonus Benefit: Collagen from bone broth also supports heart health, liver function, and more!

For Joint Pain Relief

Bone broth is rich in collagen and amino acids that play a crucial role in repairing and maintaining joint cartilage. Whether you’re dealing with joint pain due to overuse, autoimmune conditions, or general inflammation, bone broth can help.

• Recommended Intake: To relieve joint pain and support cartilage health, drinking two to four cups of bone broth per day may provide noticeable relief. Consistency is key here!

How Often (and When) Should You Drink Bone Broth?

Consistency is crucial when it comes to getting the full benefits of bone broth. Ideally, you should aim to drink bone broth two to three times per day—once in the morning, once in the afternoon, and once as a nightcap. However, you can tailor this schedule to your lifestyle and personal preferences.

• Morning: Start your day with a warm cup of bone broth to kickstart your metabolism and support gut health.

• Afternoon: A second cup in the afternoon can help sustain your energy levels and provide an additional boost of nutrients.

• Evening: Finish your day with a soothing cup of bone broth to relax your body and support your overnight healing process.

When You Can’t Drink Broth Multiple Times a Day

If drinking bone broth three times a day isn’t possible for your schedule or budget, don’t worry! Consistency is the most important factor. Start with one cup per day and gradually increase your intake as you get accustomed to the routine.

Additional Tips

Pre/Post Surgery and Stress

Increasing your bone broth consumption before and after surgery can help support your body’s healing process. Bone broth’s rich nutrient profile aids in tissue repair, joint health, and overall recovery. Similarly, if you're feeling stressed, bone broth can provide extra support for your gut, as stress can significantly affect digestion.

Pregnancy and Postpartum

Bone broth is a nourishing, easy-to-digest source of collagen, minerals, and amino acids that can be especially beneficial during pregnancy. It supports fetal development by providing essential nutrients like glycine, which helps form collagen and DNA, as well as minerals such as calcium and magnesium for strong bones. During postpartum, bone broth continues to provide healing nutrients that aid in recovery, hormone regulation, and milk production, helping new mothers regain their energy and prevent depletion.

Looking for the perfect bone broth to support you during this time? Try our Pregnancy & Postpartum Bundle. 

Customer Success Story

Still unsure if bone broth is right for you? Here’s a testimonial from one of our satisfied customers:

“I’ve been drinking 5oz of this broth every morning for 6 months now, and I feel absolutely amazing. I previously had digestive issues and had a LINX surgery a little over a year ago. I haven’t felt healthy or back to normal until introducing this in my life. Thank you!” – M. Novak

Wellness, Wellmade

FOND is committed to crafting delicious, nourishing foods to support your health. Whether you're using bone broth for general wellness or specific health goals like improving joint pain, skin health, or muscle gain, we’re thrilled to be part of your journey.

So go ahead—sip, sauté, and enjoy the healing power of bone broth!