Is Bone Broth a Good Source of Collagen? Here’s What You Need to Know

Is Bone Broth a Good Source of Collagen? Here’s What You Need to Know

You’ve probably heard that drinking bone broth can boost your collagen levels, help your joints, and even support your skin. While there’s some truth to this, the full story is a bit more complicated. The protein and collagen content in bone broth can vary a lot depending on how it’s made—and it usually doesn’t match the consistent, higher doses found in collagen supplements.

Let’s break it down so you can decide what’s best for you.

How Much Protein and Collagen Is in Bone Broth?

Bone broth is made by simmering animal bones for hours, which pulls out nutrients like protein and collagen into the liquid. But how much do you really get?

• Protein Content: Most commercially made or industrial bone broths contain 2–5% protein in the final liquid product (谭嘉文 & 谭国洪, 2014). That works out to 4.8 to 12 grams of protein per cup. 
• Collagen as Part of That Protein: A significant portion of the protein in bone broth is collagen, which contains key amino acids like proline, glycine, and hydroxyproline. These amino acids not only serve as the building blocks for collagen synthesis but also act as biological signals that stimulate your body to produce more collagen (Alcock et al., 2019). Studies on collagen supplements for skin and joint health typically use doses ranging from 5 to 10 grams per day. While bone broth isn’t as concentrated or consistent, drinking one cup daily may provide a comparable amount, especially when prepared with collagen-rich bones and long simmer times. 
• It Varies A Lot: The exact amount depends on the recipe, bone source, and cooking time. For example, a homemade broth that’s simmered for hours might pull out more collagen, and adding vinegar helps draw out nutrients from the bones.

How Does Bone Broth Compare to Collagen Supplements?

Dr. Patricia Mills dives into the science in this video on bone broth vs. collagen for skin, joint & bone health.

Collagen supplements are made to give you a consistent therapeutic dose—usually around 5-10 grams per serving—of collagen peptides and key amino acids like glycine and proline. In comparison, bone broth content is hard to predict (Alcock et al., 2019). 

That means if you’re relying on bone broth alone for collagen support, it may not deliver enough unless you drink it regularly and make it properly.

Bone Broth Bonus Benefits

Even though it may not be as concentrated as a supplement, bone broth still has value, especially when it becomes a regular part of your diet.

• It contains the amino acids your body needs to make collagen, including proline and glycine. So even smaller amounts, taken consistently, may help your body build collagen over time (Alcock et al., 2019).
• Cooking tips: if available, include the animal skin as it contains type I and 3 collagen, which is great for skin health. Bones contain mostly type 2 collagen, which is great for bone and joint health. Cook bones in water for at least 24 hours. It is ready when you squeeze the bones, and they easily crumble. Add a source of acetic acid, like apple cider vinegar, which will help draw out nutrients from the bone. 
• It’s more than just collagen: Bone broth can also provide minerals (like calcium and magnesium), vitamins, and even phytonutrients—especially if you cook it with nutritious extras like: 
• Vegetables (carrots, garlic, onions, etc.)
• Dried seaweed (for iodine and trace minerals)
• Herbs and spices (which can have anti-inflammatory properties) 

The Bottom Line

Bone broth can absolutely be part of a healthy diet, and it does contain collagen and the amino acids that help your body make more collagen. But the amounts are lower and vary depending on how it’s made. If you’re looking for a reliable and higher dose for skin, joints, or gut support, a collagen supplement may be the more consistent option.

Still, drinking bone broth regularly, especially when enhanced with nutrient-rich ingredients, can offer a gentle, nourishing way to support your health over time.

References

谭嘉文 & 谭国洪. (2014). Industrial processing technique of delicious, high-protein nutritional broth.

Alcock, R., Shaw, G., Tee, N., & Burke, L. (2019). Plasma Amino Acid Concentrations After the Ingestion of Dairy and Collagen Proteins, in Healthy Active Males. Frontiers in Nutrition, 6. https://doi.org/10.3389/fnut.2019.00163

Alcock, R., Shaw, G., & Burke, L. (2019). Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research. International Journal of Sport Nutrition and Exercise Metabolism, 29(3), 265–272. https://doi.org/10.1123/ijsnem.2018-0139

Voroshilin, R., Prosekov, A., & Kurbanova, M. (2021). Obtaining dry protein concentrates from secondary gelatin products. New Technologies. https://doi.org/10.47370/2072-0920-2021-17-2-15-24