With bone broth bars opening up around the globe and supplements in powder, liquid and capsule form flying off the shelves, it’s no wonder that bone broth has secured its slot as one of the hottest superfoods in history. In fact, take a look at the multitude of bone broth healing testimonials out there, and it’s not hard to understand the hype surrounding this incredible ingredient.
One thing you may wonder, however, is: How much bone broth should I drink daily? In addition, how much bone broth should I drink daily for weight loss, joint health or better digestion?
Let’s take a closer look.
Why You Should Drink Bone Broth
Bone broth is a power-packed ingredient made by slowly simmering the bones, skin, ligaments and cartilage of animals over a period of several hours or days, infusing the liquid with a mix of beneficial compounds and nutrients.
Take a look at the bone broth nutrition facts and it’s easy to tell why it’s so great for you.
Bone broth is typically rich in protein and contains compounds such as collagen, glucosamine, hyaluronic acid and chondroitin. Not only that, but bone broth and its components have also been associated with a number of impressive health benefits.
Collagen, for example, has been shown to relieve joint pain, boost skin elasticity and protect against leaky gut. Meanwhile, other compounds found in bone broth may help prevent muscle loss, reduce joint stiffness and fight wrinkles.
Many people also wonder: Can bone broth help you lose weight?
Because of its high protein content, many people follow a bone broth diet or fast to bump up weight loss and fat-burning. Although the potential bone broth diet weight loss and bone broth fast results can vary quite a bit, adding bone broth to your diet ramps up protein intake to support muscle growth and help keep you feeling full between meals.
How Much Bone Broth Should I Drink Daily on Average?
The amount of bone broth you should drink each day can vary based on a number of different factors, starting with your health goals.
For example, on a bone broth diet plan, you may consume up to six cups of bone broth in a single day. On the other hand, if you’re simply looking to ease joint pain or enhance muscle growth, just two or three cups per day may be enough.
To promote overall health, however, aim for around two cups of bone broth per day.
In addition to drinking it as is, there are also plenty of bone broth drink recipe ideas — such as beef bone broth and chicken bone broth recipes — out there with creative ways to add it to baked goods, soups, smoothies and more.
How Much Bone Broth Should I Drink Daily for Specific Reasons?
Depending on your specific health goals, the amount of bone broth that you should drink each day may vary. Here are a few of the most common uses for bone broth and how much you should aim to include in your daily diet.
How much bone broth should I drink daily for joint pain?
Because bone broth contains a concentrated amount of compounds like collagen, glucosamine and chondroitin, adding a few servings of bone broth to your diet can have a powerful impact on joint health and inflammation.
Ideally, you should aim for around two to four cups of bone broth per day. Some also find that it’s helpful to start out on the higher end for fast relief and then taper down as symptoms subside.
How much bone broth should I drink daily for weight loss or muscle growth?
Bone broth is high in protein, which is absolutely essential for muscle growth and weight loss. Not only does it help build and repair muscle tissue, but it’s also been shown to support satiety and reduce levels of ghrelin, the hormone responsible for stimulating feelings of hunger.
Typically, around two to four cups per day are recommended to support weight loss and boost muscle building. However, be sure to also pair bone broth with a balanced diet with a good variety of protein foods, healthy fats and fiber for optimal results.
How much bone broth should I drink daily for gut health?
Bone broth has been well-studied for its anti-inflammatory properties, which could have a positive impact on gut health and digestion. Plus, collagen, one of the compounds found in bone broth, has been shown to strengthen the lining of the gastrointestinal tract to protect against digestive issues like leaky gut.
Drinking two cups of bone broth per day, along with an assortment of anti-inflammatory foods and healing herbs and spices, can help reduce inflammation to support gut health and digestion.
How much bone broth should I drink daily during a fast?
During a bone broth fast, the amount of bone broth that you drink each day can vary quite a bit.
On fasting days, for instance, you will likely be drinking bone broth in place of each of your meals or snacks, which can add up to around five or six cups per day.
On eating days, however, bone broth is typically only consumed between meals, which means you’ll drink around two or three cups.
How much bone broth should I drink daily for keto?
Bone broth makes a great addition to a ketogenic diet because it’s flavorful and completely free of carbs. However, keep in mind that bone broth does contain a good amount of protein in each serving, so it’s important not to go overboard.
Just like carbs, protein can be converted into sugar in the body, taking you out of ketosis and hindering your potential progress.
How much you should drink depends largely on how it fits into your diet, but be sure that you’re only getting around 20 percent of calories from protein each day.
How to Consume Bone Broth
Although drinking your bone broth as is is the most common way to enjoy this nutritious beverage, there are plenty of other options to help get in your daily dose.
For example, you can easily mix it into your favorite hot or cold beverage, including coffee, smoothies or tea. You can also use it as a base for soups and stews or swap it in for regular broth in your favorite recipes.
In powdered form, it can even be dial up the nutritional value of your favorite baked goods and desserts.
Here are some bone broth recipes to try:
If purchasing premade or powdered bone broth, be sure to buy from a reputable retailer, and check the ingredients list carefully for fillers, additives and preservatives. In order to find the best bone broth in terms of price, quality and flavor, you may also want to read some consumer bone broth reviews prior to your purchase.
While you can enjoy bone broth any time of day, consider consuming bone broth between meals for a filling and nutritious snack. Many people prefer drinking bone broth before bed for a tasty late-night snack or after breakfast to keep them going until lunch, but it all comes down to personal preference.
You may also opt to time your bone broth routine around your workout schedule as well, as it can provide a burst of amino acids to help repair and restore muscle tissue after you hit the gym.
Risks and Side Effects
Although bone broth can be a great addition to the diet, keep in mind that it shouldn’t be considered a quick fix for your heath problems. Ideally, bone broth should be combined with a balanced diet and healthy lifestyle to support better health.
It should also not be used as a substitute for medical care, especially if you suffer from any underlying health conditions.
Bone broth is also not suitable for vegans, vegetarians and those following a low-protein diet.
As always, it’s important to discuss with your doctor before making any changes to your diet.
