Is the collagen in bone broth good for your skin and joints?

People may have been using animal bones to make stocks and broths for centuries. But over the past few years, bone broth has been having a wellness moment.

Drunk on its own or added to cooking and smoothies, fans claim the savoury beverage has a range of benefits, including plumping skin and easing joint pain. This is mainly driven by the collagen-derived protein it claims to contain.

But does a cup of bone broth contain enough collagen to make a meaningful difference? We asked a dietitian to explain the benefits – and the limitations.

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Bone broth: key findings

• Bone broth is similar to stock but is simmered for longer – sometimes more than 24 hours.
• It can contain collagen-derived protein, although amounts can vary considerably depending on the ingredients and cooking process.
• Some studies suggest collagen supplements can benefit our joints and skin, but there is little evidence bone broth will have a similar effect.
• Bone broth can be hydrating and provide a small amount of minerals.
• It may contain moderate salt levels, so check the label if you’re drinking more than a cup a day.

Our expert

Nichola Ludlam-Raine is a specialist registered dietitian with more than 17 years of clinical experience working for the NHS and privately. She is the author of 'How Not to Eat Ultra-Processed'.

What is bone broth?

Bone broth is made by simmering animal bones in water for a long period of time, often with pieces of meat or connective tissue attached. 

It can be made from the bones of any animal but chicken, beef and fish tend to be popular in shop-bought versions.

Bone broth recipes vary, but many include herbs, vegetables and seasoning as well as a small amount of an acidic ingredient, such as vinegar, said to help extract collagen and minerals from the bones.

If it sounds like stock, that’s because it’s very similar. Stock is generally cooked for less time than bone broth, although there is considerable variation in preparation methods. 

When collagen is cooked for a prolonged amount of time it converts into gelatine, so bone broth often has a jelly-like texture when cooled.

Broth can be made from meat, vegetables and/or bones, so the terms broth, stock and bone broth can overlap.

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Why is bone broth often labelled a 'superfood'?

Bone broth is often nicknamed ‘liquid gold’ on social media owing to the claimed benefits. But specialist dietitian Nichola Ludlam-Raine says, while it can be a nutritious addition to our diet, she wouldn’t consider it ‘a nutritional miracle food’.

In particular, there is limited evidence for claims around bone broth and the benefits of collagen.

Collagen is a structural protein in the body that helps support our skin, tendons, muscle and bone. As we age, our bodies generate less of it and there has been some research into collagen supplements for joint and skin health (although with limitations).

However, she says we can’t assume a bowl of bone broth will have a similar effect.

‘Bone broth can provide collagen-derived protein, but the amount varies considerably depending on the bones used, preparation and cooking time,’ she explains.

‘Research analysing bone broths has found that they don't necessarily provide consistent amounts of the key amino acids found in the doses of collagen supplements used in clinical research.’

Is bone broth good for you?

As bone broth doesn’t follow a standardised recipe, its nutritional content can differ substantially, but it has potential benefits.

1. It’s a source of protein 

Bone broth can be a useful source of protein but it’s worth checking the label as the protein content can vary. We looked at a number of liquid shop-bought bone broths (as opposed to powdered) and found protein ranging from 1.9g to 4.9g per 100g. 

‘It's also worth remembering that collagen isn't a complete protein,’ says Ludlam-Raine. ‘It doesn't provide all the essential amino acids in the proportions that we would find in high-quality proteins such as eggs, dairy, fish, meat or soya.’ 

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2. It contains some amino acids 

‘Collagen-derived protein is particularly rich in glycine, proline and hydroxyproline, which are amino acids associated with the structure of connective tissues,’ says Ludlam-Raine. 

While this sounds promising, consuming collagen doesn’t mean it will travel directly to our joints or skin. 'Like other dietary proteins, collagen is digested into peptides and amino acids before being absorbed,’ the dietitian explains. Our body then uses these building blocks where it needs to.

3. It can be hydrating 

Bone broth is predominantly water, so it contributes to your overall fluid intake.

4. It provides some minerals

Bone broth can contain small amounts of minerals such as calcium, magnesium and iron. But Ludlam-Raine says these may be relatively modest depending on the recipe and we should look at our diet as a whole to meet mineral requirements.

Bone broth and joint health

Some studies suggest that collagen supplementation may help ease joint pain and improve function in people with knee osteoarthritis. However, this is where Ludlam-Raine says the distinction between collagen supplements and bone broth is important.

‘We don't currently have equivalent evidence showing that drinking bone broth produces the same results. So I'd say the collagen research is interesting, rather than claiming bone broth itself has been shown to improve joint health,’ she says.

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What about bone broth and skin?

There has been some research into the benefits of collagen for skin hydration and elasticity. But there are also limitations, with many studies funded by companies with an interest in collagen supplements. A 2025 meta-analysis of randomised controlled trials has also thrown doubt on findings.

When it comes to bone broth, Ludlam-Raine says it’s important to note that these studies looked at specific collagen supplements and doses. ‘At present, I don't think there's enough evidence to tell someone that drinking bone broth will noticeably improve their skin,’ she says.

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Are there any downsides to bone broth?

While bone broth can be an enjoyable addition to your diet, some varieties can contain quite a bit of salt. Some ready-made bone broths we looked at contained varying salt levels, with an average of 0.6g per 100g. That’s around 1.5g per 250g cup, and it would be classed as red under the traffic-light labelling system. 

The NHS recommends adults consume no more than 6g of salt a day, so if you’re drinking bone broth regularly, Ludlam-Raine says she would favour choosing one that ‘isn’t unnecessarily high in salt’.

Is there a particular amount of collagen to look for when buying bone broth?

‘There isn't an established recommended daily intake for collagen,’ says Ludlam-Raine, so there’s no particular amount to look for in your bone broth. 

‘Studies of collagen supplements have used varying doses depending on the outcome being investigated, but we shouldn't take a dose used in a supplement trial and assume that everyone needs to obtain the equivalent from bone broth.’

How can I tell how much collagen bone broth contains?

Many shop-bought bone broths display the amount of collagen they contain. This isn’t mandatory on the nutrition label, though, and manufacturers provide it voluntarily.

If it isn’t listed, protein content could give you an indication, as much of the protein extracted from the bones is likely to be collagen-derived or gelatine. ‘However, total protein on the nutrition label doesn't specifically tell us how many grams of collagen are present, particularly where the product contains other protein-containing ingredients,’ says Ludlam-Raine.

The collagen backlash

While collagen supplements, gummies and powders have proven increasingly popular in recent years, doubts have been cast on their benefits.

A 2025 meta-analysis of randomised controlled trials concluded that: ‘There is currently no clinical evidence to support the use of collagen supplements to prevent or treat skin ageing.’ 

So should we drink bone broth? 

‘I think bone broth is a good example of a perfectly nutritious traditional food becoming slightly over-promised through wellness marketing,’ says Ludlam-Raine. 

‘There's nothing wrong with enjoying it: it can provide fluid, protein and collagen-derived amino acids and make a warming, satisfying drink or base for a meal. But I'd separate "bone broth contains collagen" from "bone broth has been proven to improve your skin, hair and joints.’

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