Rich in beneficial nutrients such as collagen and amino acids, bone broth may offer support for digestive wellness, enhanced sleep quality, stronger immunity, and additional health benefits. The truth is, there isn’t one ideal moment to enjoy it. What matters most is incorporating it into your daily schedule in a way that works for you—whether that’s first thing in the morning, post-exercise, or as part of your evening wind-down.
Supporting Digestive Wellness
Optimal timing: Morning
Beginning your day with a cup of bone broth can activate your digestive system and provide a protective layer for your stomach. The glutamine content—an amino acid present in bone broth—offers digestive support through:
- Preserving the integrity of your intestinal barrier
- Decreasing inflammatory responses
- Promoting a balanced gut microbiome
Research conducted on animals indicates that glutamine’s anti-inflammatory qualities, along with other amino acids in bone broth, may help alleviate symptoms associated with ulcerative colitis, an inflammatory bowel disease (IBD). Additional human research is still necessary to confirm these effects.
Promoting Quality Rest
Optimal timing: Evening
If you’re seeking better sleep, consider making bone broth part of your nighttime routine. Preliminary studies indicate that glycine, an amino acid present in bone broth, may enhance sleep quality by lowering core body temperature and affecting your body’s natural sleep-wake cycles. For individuals dealing with insufficient sleep, taking glycine supplements before bed has demonstrated promising results in improving both sleep quality and reducing daytime tiredness.
Fueling Your Day
Optimal timing: Morning
Swapping your usual coffee for bone broth as a morning drink can sustain your energy levels throughout the day while avoiding potential caffeine-related issues. The high protein content in bone broth helps maintain steady energy by keeping you satisfied longer.
Staying properly hydrated with bone broth is essential for consistent energy throughout your day. It also enhances mental clarity and elevates mood. Regular glycine consumption may contribute to reduced feelings of exhaustion over time.
Supporting Exercise Performance and Recovery
Optimal timing: Before or after exercise
The nutritional profile of bone broth makes it an excellent choice for pre-workout energy, thanks to its protein and amino acid composition that fuels muscles. These same nutrients aid in muscle restoration and rebuilding post-workout, while the collagen content may help reduce inflammation and protect joints following physical activity, according to research findings.
Bone broth’s electrolyte content helps maintain proper hydration by balancing fluid levels during and after intense training sessions. Plus, since it’s gentle on the digestive system, it makes an ideal snack around your exercise routine.
Strengthening Your Immune Response
Optimal timing: Evening
The glycine and additional amino acids found in bone broth may help reduce inflammatory responses in the body, which could lower the likelihood of developing chronic inflammatory conditions, including:
- Crohn’s disease
- Lupus
- Rheumatoid arthritis
- Ulcerative colitis
While further research is necessary to fully understand bone broth’s anti-inflammatory effects, consuming antioxidant-rich foods in the evening could benefit immune system function.
Assisting with Weight Control
Optimal timing: Afternoon
For those focused on maintaining a healthy weight, afternoon consumption of bone broth may be particularly helpful, especially when hunger increases as your energy naturally dips. With its relatively low calorie count and satisfying protein content, it serves as a nourishing midday option.
Of course, if you experience hunger spikes at other times—perhaps in the early morning or late evening—bone broth can serve as a helpful weight management tool during those periods as well.
Nutritional Profile of Bone Broth
The exact nutritional composition of bone broth depends on its preparation method and the type of bones utilized. Here’s what you’ll typically find in a 1-cup serving of organic chicken, beef, or turkey bone broth:
- Calories: 79
- Protein: 10 grams (g)
- Fat: 0.5 g
- Carbohydrates: 5 g
- Iron: 0.4 milligrams (mg)
- Sodium: 451 mg
Bone broth also provides variable amounts of collagen, amino acids, vitamins, and minerals.
Potential Considerations
While bone broth is typically regarded as a safe and nutritious choice for most individuals, certain people should exercise caution. Be aware that bone broth contains:
Animal products: Those following plant-based or vegetarian eating patterns cannot consume bone broth since it’s derived from animal sources.
Sodium: Individuals managing conditions like high blood pressure (hypertension) who need to limit salt intake should be mindful. Many commercially available options have elevated sodium levels. Look for broths containing less than 20% of the daily value (DV, representing how much a nutrient contributes to your total daily intake), or consider preparing homemade versions.
Heavy metals: There’s a possibility that bone broth could contain elevated levels of heavy metals such as lead due to its bone-based preparation. Though more investigation is warranted, one study revealed that both commercially produced and homemade bone broths contained minimal heavy metal levels, suggesting they’re unlikely to present major health concerns.
