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Bone Broth
A traditional simmered-bone stock rich in collagen-derived amino acids (glycine, proline, hydroxyproline) and some minerals, popular for joint, gut and skin health. Human efficacy data is essentially absent — the evidence is compositional and animal-model only — and the amino-acid content is inconsistent, with a real lead-contamination concern.
What the evidence says
Most Bone Broth studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from mixed-quality studies published 2013–2025.
Based on 4 studies
Confidence
Very low confidenceBy outcome
Scores low/Emerging because there are essentially no human efficacy trials of bone broth itself — the evidence is compositional analysis, a single mouse colitis model, and a lead-contamination measurement study.
No trials currently enrolling · 1 completed on ClinicalTrials.gov
Registered trials show research momentum for Bone Broth, not proof of effect — a registration is a plan, and posted results are sponsor-reported, not peer-reviewed. They are never counted toward the evidence rating above.
Browse these trials on ClinicalTrials.govClinicalTrials.gov · as of Sep 2026
Bone broth is made by simmering animal bones, cartilage and connective tissue for hours, extracting gelatin (denatured collagen), the amino acids glycine, proline and hydroxyproline, and modest amounts of minerals.
It is marketed for joint pain, gut-barrier health, skin and recovery — claims that lean on the building-block logic that collagen-derived amino acids support the body's own collagen synthesis. The honest assessment: there are essentially no human clinical trials of bone broth itself for any of these outcomes.
The supporting evidence is (1) compositional analyses of what is in the broth, (2) animal models (e.g. anti-inflammatory effects in mouse colitis), and (3) extrapolation from separate research on standardized collagen-peptide supplements.
Importantly, a controlled analysis found that bone broth provides far lower and far more variable amounts of key collagen amino acids than the doses used in collagen research — so even if collagen precursors help, broth is an unreliable way to deliver them.
There is also a documented contamination concern: because bones sequester lead, a small controlled study found bone broths contained several times the lead concentration of the water used to make them.
Bone broth is a perfectly fine nourishing food; as a targeted 'supplement' for joints, gut or skin, the evidence simply isn't there yet.
Supplies glycine, proline and hydroxyproline — building blocks for the body's collagen — though at inconsistent and relatively low amounts.
Glycine, glutamine and other amino acids are substrates for intestinal cells; proposed to support gut-barrier integrity (animal/mechanistic data).
In a mouse colitis model, bone broth reduced inflammatory cytokine expression — not yet shown in humans.
How Bone Broth works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
Generally fine as a food in moderation; be mindful of the lead-contamination concern and use trusted bone sources.
Moderation advised given the lead-contamination concern, as children are more vulnerable to lead.
Choose low-sodium broth and account for the salt load.
No clinically significant drug interactions are established for bone broth itself. This possible interaction has not been individually evaluated for this supplement; its likelihood and severity are unknown. If you take an anticoagulant or antiplatelet medicine, ask a pharmacist or prescriber before using this product. Do not stop or change prescribed medicines based on this notice.
Tip: Use bones from a trusted source; vary protein sources rather than relying on broth daily
Tip: Use shorter simmer times or avoid if histamine-intolerant
Tip: Choose low-sodium products if restricting salt
The current evidence for Bone Broth is insufficient to assign an evidence score, based on 4 indexed studies. A traditional simmered-bone stock rich in collagen-derived amino acids (glycine, proline, hydroxyproline) and some minerals, popular for joint, gut and skin health. Human efficacy data is essentially absent — the evidence is compositional and animal-model only — and the amino-acid content is inconsistent, with a real lead-contamination concern. Representative study: PMID 29893587.
The commonly studied dose of Bone Broth is Commonly 1-2 cups (~240-500 ml) daily as a food; no validated therapeutic dose and amino-acid content is inconsistent. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
Timing is flexible for Bone Broth — consistent daily use matters more than the time of day. Consumed as a food/beverage; no timing has been validated against any clinical outcome.
Bone Broth is generally safe at recommended doses, with a few precautions worth noting. The most commonly reported side effects are high sodium (commercial broths), lead exposure from contaminated bones, histamine reactions (flushing, headache) in sensitive people. Use caution if any of these apply to you: Histamine intolerance (long-simmered broth is high in histamine).
PEA
Likely helpsNaturally occurring fatty acid that supports pain relief and reduces inflammation through the endocannabinoid system.
Peppermint Oil
Mostly mechanism / observationalEnteric-coated peppermint oil is one of the better-evidenced botanicals in gastroenterology — multiple meta-analyses of randomized trials show it relieves global symptoms and abdominal pain in irritable bowel syndrome (IBS), with smaller but consistent signals for functional dyspepsia (combined with caraway oil). It is an antispasmodic, not a cure.
Lactoferrin
Mostly mechanism / observationalA multifunctional iron-binding glycoprotein from milk with broad antimicrobial, anti-inflammatory, and immune-modulating properties.
Collagen
Likely helpsHydrolyzed peptides that rebuild skin elasticity, reduce joint pain, and strengthen bone density — results build over 8-12 weeks.
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Reviewed by Dr. Baher Al Hakim · Last reviewed June 2026 · evidence from 4 studies · how we score · editorial policy
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
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