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Bone Broth Benefits: The Science Behind This “Liquid Gold”


Often referred to as “liquid gold,” bone broth provides many nutrients that are typically difficult to find from outside sources. As you’ll learn in this guide, bone broth benefits can be powerful.

Bone broth is made up of type 2 collagen, which is only found in animal bones and connective tissue. Type 2 collagen is a protein source that improves skin, teeth, and joint health — you might think of it as an anti-aging elixir[*][*][*].

But the bone broth benefits don’t end there.

Drinking bone broth can improve your overall health and wellness. Read on to learn more about the five main benefits that give bone broth its well-deserved nickname of liquid gold.

5 Health Benefits of Bone Broth on the Keto Diet

It’s easy to think that bone broth and other types of animal broths are the same thing. However, the term “broth” in this instance is a misnomer that can be confusing.

Bone broth is stock. Stock is made from boiling down animal bones for many hours, often with veggies for enhanced flavor, until it’s more viscous than broth. As collagen seeps from the bones and joints during the long cooking process, the stock thickens. Here are some of the top bone broth benefits.

bone broth benefits infographic

1. May Heal Leaky Gut Syndrome

Due to its abundance of collagen, consuming bone broth is an excellent way to improve your gut health. The same is also true for gelatin, a cooked-down version of collagen.

Because it’s a rich source of crucial amino acids, collagen is the special ingredient that gives bone broth its ability to reduce inflammation.

Your body breaks down collagen and then uses its components to heal leaky gut by sealing holes caused by inflammation and less healthy bacteria that live in the gut[*].

Collagen is the main structural protein found in the extracellular space of mammal tissues. You have a lot of collagen in your cartilaginous tissues (such as your ears and nose), joints (arms, legs, hips), and other types of tissues, including your tendons, nails, hair, and skin.

Simply put, collagen is the glue that holds your body together.

As you age, your body naturally produces less collagen making it more important to preserve what you do have. This is where collagen supplements may come in handy. They may reduce the breakdown of tissue and other cells — especially the breakdown of collagen itself[*].

There are two specific amino acids found in collagen that make it extra potent: proline and glycine. These amino acids work tirelessly to help heal damaged cell walls caused by leaky gut syndrome[*].

2. Can Help You Look Younger

The beauty industry has long known about collagen’s many health benefits for skin, hair, and nails.

Despite the role collagen plays in these skin health benefits, the beauty creams with collagen additives don’t do as much as they claim. Why? The intact collagen molecules in these creams are too large to be absorbed through your skin.

However, consuming collagen in the form of bone broth is another story. Collagen consumed in bone broth is broken down and absorbed by your digestive system and can improve the appearance of your skin and nails[*][*][*][*][*].

In one study, skin elasticity levels in elderly women increased significantly after just four weeks of consuming collagen[*].

Increasing your intake of bone broth might also reduce the appearance of cellulite. In one study, collagen ingestion led to a “decrease in the degree of [visible] cellulite and a reduced skin waviness on thighs” of the participants[*].

Drinking collagen in the form of bone broth (unlike collagen-rich creams that are applied topically) may increase skin elasticity, strength, and smoothness[*].

3. Boosts Your Immune System

Bone broth benefits may include boosting your immune system[*][*][*].

There’s a reason for the warm chicken soup cravings you get when you’re feeling under the weather. Your body is craving comfort and something to help it heal. As it turns out, bone broth can give you a similar experience to chicken soup without the carbs from the noodles.

The main difference between bone broth and chicken soup is that bone broth is loaded with bioavailable collagen — that is, collagen that’s been extracted from bone marrow during the slow simmering process required to make bone broth.

But how does collagen boost your immune system?

Collagen is a powerful cell signaling protein — it floats around in your bloodstream and plays a major role when it comes to combating inflammation, fibrosis, and aiding in cellular repair[*][*].

One study found that collagen (type 4) levels in blood serum (that’s the non-oxygen carrying part of blood) were significantly lower in patients with chronic inflammatory disease[*].

Basically, this all boils down to:

  • Low collagen levels may equal increased risk for disease.
  • High collagen levels may contribute to overall health and wellness.

It stands to reason that eating collagen-rich foods (like bone broth) can be a viable way to restore collagen levels in your blood and improve important cellular repair processes. This, in turn, can enhance gut function and boost your immune system.

Tip: If you’re sick and have no appetite, but don’t want to drop out of ketosis, a warm cup of bone broth like Kettle and Fire’s chicken or beef bone broth may help get you back to your normal, fat-burning self.

4. May Reduce Joint Pain and Arthritis

Consuming the very nutrients that make up your bones, joints, and connective tissues is a scientifically proven way to enhance bone and joint health[*].

When your body has all the essential building blocks it needs — including nutrients, vitamins, cofactors, and proteins — it’s much easier to protect, maintain, and rebuild bone, joint, and surrounding connective tissues.

But when you can’t get enough from your diet, bone broth and collagen supplements may help.

Bone broth is jam-packed with crucial nutrients such as hyaluronic acid, glucosamine, chondroitin, calcium, and magnesium. Plus, it contains key amino acids — like glycine and proline — clinically proven to accumulate in cartilage[*][*].

Research shows that having abundant glycine and proline in cartilage may lead to reduced pain and inflammation, and better joint mobility[*].

In one study, joint pain was significantly reduced by consuming collagen-rich foods and supplements. This finding is consistent for joint pain issues from multiple causes, including running, walking, and weight lifting — and may even decrease pain at rest[*].

Even if you’re not an athlete, you can still benefit from consuming bone broth.

The mechanism of how it works at the intracellular and intercellular levels is still a grey area. However, scientists have traced these benefits directly back to dietary collagen as the main factor in improving these health issues[*][*][*][*].

Collagen intake has also been shown to significantly increase bone mineral density, which is especially important for postpartum, menopausal, and older women who may produce lower levels of estrogen. Reduced estrogen may make it harder to maintain sufficient bone and joint health[*].

5. Might Improve Sleep Quality

If you want better sleep quality without having to turn to prescription or over-the-counter drugs, bone broth may be the answer.

The glycine in bone broth may help to enhance sleep quality — especially when paired with magnesium and calcium[*].

One study revealed that oral ingestion of glycine could improve more than just sleep quality, including[*]:

  1. Sleep efficacy (the amount of time asleep)
  2. Sleep onset times
  3. Daytime alertness
  4. Performance of memory recognition tasks

How to Make Keto Bone Broth

Now that you’ve read about bone broth benefits, you’re probably wondering how you can make homemade bone broth on your own. Fortunately, it’s easy to do. You can follow this bone broth recipe or try the simple recipe below.

For this recipe, you’ll need:

  • Four pounds of beef bones (even better from grass-fed beef) with marrow, chopped
  • Two celery stalks, chopped
  • Two onions, chopped
  • Four garlic cloves, peeled and smashed
  • A variety of herbs of your choice
  • About 18 cups of water (just enough to cover the bones)
  • ¼ cup of apple cider vinegar

Add all the ingredients together in a large pot and let it sit for 30 minutes — this allows the apple cider vinegar to draw the minerals from the bones.

Once that’s done, bring the mixture to a boil. Reduce heat and let it simmer for 48 hours. Alternatively, you could use a slow cooker or Instant Pot.

Reap Significant Bone Broth Benefits

It’s easy to make bone broth, but if you don’t have the time, there are plenty of ready-made options. Just be sure there are no hidden sugars or other carbs in the ingredient list, so you can maximize your bone broth benefits.

Whether you cook it at home or buy it at the grocery store, bone broth is an easy way to add more wholesome nutrition to your keto diet plan.

Enjoy a hot cup of keto bone broth in the morning for a light breakfast or as an easy meal during the day to get essential nutrients while maintaining ketosis and burning fat.

Check out Perfect Keto’s recipe section for more ideas on how you can incorporate collagen into your daily meals.


231 thoughts on “Bone Broth Benefits: The Science Behind This “Liquid Gold”

  1. Ox tail bones make the very best bone broth. Put fresh herbs in cheesecloth and tie them up. Oregano, basil, thyme, rosemary.

  2. Great article! If I can find the bones I would love to make my own Beef Bone Broth. If not, I will just have buy some. I would definitely want it to help with improving sleep.

  3. I’ve recently started drinking bone broth, I didn’t realize all of it’s benefits. I’m going have to try the bone broth recipe, thank you for sharing!

  4. I have been incorporating bone broth into my diet for the last few months and it’s one of the best things ever! I can without a doubt feel the benefits of how good it makes me feel and how my immune system has been top notch! Love reading and learning so much more about how it is so good for you!

  5. I have made bone broth a few times in the past, but now I’m inspired to do it again after reading about all the benefits.

  6. Love me some collagen and bone broth! I definitely notice it in my joints and overall body, as I have a connective tissue disorder. It’s been such a great addition to my regiment.

  7. Another helpful article from perfect keto! I’ve loved using this website as a source for reliable information as I continue my keto journey. I’ve been hearing a lot of buzz about bone broth and recently incorporated collagen protein into my diet to reep the benefits it can have on reducing inflammation and improving hair, skin and nails (I suffer from cyclic hair loss). I’m not sure if I’m ready to take a stab at making my own broth, but in the meantime kettle and fire sounds like a great option 😉

  8. I’ve been seeing several brands selling bone broth supplements. I’ve always wondered what the benefits were. I knew it was good for you but I didn’t think it could help joint inflammation. That’s something I seriously need to look into as I’m having moderate to severe hip pain. I’m only 37 and I’m too young to feel this old lol.

  9. This article provided a lot of good information and I think I really need to try bone broth now. I am new to the keto diet and meal prepping. I don’t think I will be able to make my own bone broth just yet.

  10. I just started to make my own bone broth and wow it has changed my life. I use a crock pot so its very easy and always have some Kettle and Fire Bone Broth in the cupboard for the days I don’t have my homemade ready…yes I drink this everyday. I am so happy I am adding this into my Keto lifestyle!

  11. I’ve been making/drinking bone broth since I went AIP over a year ago- love the benefits and the comforting experience of it 🙂

  12. Great info! I’ve been looking for a good alternative to the collagen I usually put in my coffee. This is great option!!

  13. Do you need to drink the bone broth at night for it to help with your sleep or can it be at anytime during the day? I would assume that because the article says when paired with magnesium and calcium the glycine is more effective that it’s at night but does it need to be like a bedtime type drink to effective?

    1. Hey Lakey, I would recommend consuming it in the afternoon/night if you’re going for the sleep benefits. But anytime throughout the day is still great!

  14. I really need to do more bone broth. I just am not a fan of drinking it straight like some people. I like to use it for recipes ❤️

  15. Working on saving our bones to make our own. Until then, we will continue to pick up the highest quality we can find in stores!

  16. I learned about BoneBroth from the Keto Doet podcast… I never knew all of the benefits it could provide! I feel like I have to have it!!!

  17. Thank you for this article! Bone broth helps me get through those points in the day where I’m having cravings for less-than-healthy choices!

  18. Great article. I use bone broth for gut health to improve an auto-immune condition and to help supplement my Keto maintenance lifestyle.

  19. I am a HUGE fan of bone broth and try to include it often, but I had no idea about its benefits to sleep! Now I’ll be sure to have a cup each evening. Thank you!

  20. I’m still new to keto and haven’t tried bone broth yet but I’m looking forward to it. I do take collagen powder, is there much difference in collagen powder vs the collagen in broth?

  21. The health benefits from collagen is why I stared using bone broth in place of just plain broth. It helps me with my keto life style by providing healthy protein.

  22. My Anatomy & Physiology professor told us to improve memory, start taking glycine supplements and a B complex vitamin. Bone broth made from marrow bones would be a GREAT way to ingest these naturally and avoid supplements, which aren’t always what they claim to be. Thanks for your article AND your product. ????

  23. I love homemade bone broth. I used to raw juice, but now eating keto I no longer juice. I am so thankful for bonebroth and the great nutrition and benefits it provides to my body

  24. I have never tried bone broth… truth be told! I sure would love to give it a whirl. I need all the help I can get especially in the sleep department.

  25. Thank you for this information and the Bone Broth Recipe. I am going to make it to help heal and decrease inflammation in my body.

  26. I’m not wild about the taste of bone broth alone, (only drank it straight once from a Whole Foods brand) but after reading the health benefits I’m sold on it!

  27. I drink bone broth every day! I gave up caffeine and was looking for a good substitute for a warm drink in the morning as an alternative to my hot tea, and bone broth just has so many great benefits!

  28. I am brand spanking new into Keto so i am so excited to be researching and finding all this great info. I had no idea what bone broth was and honestly, this article has really opened my eyes! I originally came here from the giveaway but am really happy to have found this! Love when healthy information is given in an easy to read and simple-straightforward way! Thank you!

  29. I had no idea that bone broth has such great benefits. I’m sick and just had some chicken noodle soup, which I regret but feel that I needed. I’m going to have to start drinking broth.

  30. How do you take bone broth other than just drinking it warm? Any suggestions for ways to use it?
    Thank you! 4 weeks keto and I’m all in!

  31. I love Kettle & Fire broths! I’ve been able to get them on sale at WF a couple times on sale and used the rebate on Ibotta! Really helped out with the cost! I look forward to my first Whole30 soon and then trying a mix of keto and paleo!

  32. I had surgery in June and had a friend suggest I drink bone broth to help with healing (I had delayed wound healing in an area of the incision). To my surprise, and relief, the incision started healing within about a day and a half. Since then I drink bone broth almost daily. I haven’t made my own yet but plan on it soon. Very informative article.

  33. I have heard about bone broth. Appreciate the article. I don’t make it consistently, but after reading this article, I’m encouraged to make it a habit!

  34. Everything on this list about bone broth I didn’t know. And…everything on this list is exactly what I need to be healthier. Boosts immune system…as a cancer survivor…chemo/radiation, this would help.

  35. Great article. I’m doing keto & considering the whole30 again. I’d like to try them both at the same time. Bone broth would be a great way to get some fat & nutrients without dairy.

  36. I have been drinking bone broth for a few months now and have seen a major improvement in several areas… including better sleep, which was surprising! Great info, thanks for sharing!

  37. I buy organic bone broth but had no idea how beneficial it is I absolutely loved reading this and can’t wait to try your guys products!!!!!

  38. Such an interesting article. I knew about collagen for joints, but I didn’t realize how easy it is to get it with bone broth. I have arthritic knees (I’m only 36) so I’m going to start consuming bone broth regularly to see how it helps. It’ll be an interesting experiment, one that I hope is successful.

  39. I am just beginning to learn more about the Keto Diet and bone broth definitely seems like it should be a staple. Thank you for this great information! I’m hoping to start incorporating this into my lifestyle.

  40. Wow! I thought it just helped with the headaches. #’s 3,4 & 5 are major for me! I really need to get my hands on this product.

  41. I had never heard of bone broth until I started the keto way of eating, and now it’s such a regular part of my diet. I love this stuff!

  42. I had no idea about these benefits! I have thought about bone broth but had no idea where to purchase or how to make my own.

  43. I had no idea about bone broth until recently reading something about it online. I’m happy Meijer carries it. I drink it few times a week for the health benefits!

  44. I see several issues listed here that I am currently dealing with. I’ve never tried bone broth, but you can bet I’m going to!

  45. I love bone broth!! I go downhill quick if it’s not part of my regular routine. Love doing bone broth fasts every so often too!

  46. This is a great article that has definitely piqued my interest in regards to keto and bone broth. Thank you.

  47. I have been seeing so much about the benefits of bone broth and collegan. Thanks for a great article it helped to answer some of my questions!! I am looking forward to trying them.

  48. Hi I’m Loving all the information on Bone Broth and look Forward to receiving my Kettle Fire Bone Broth in the mail.

  49. What about those with autoimmunity, specifically autoimmune that targets bone and collagen (ie-periodontal autoimmune)? It seems like it would be great for healing the gut and reducing inflammation, but supplementing with collagen when collagen is being attacked seems counter intuitive to me. Thanks!

  50. There’s nothing better than a warm cup of bone broth on a cold day! I love the benefits. But also love that it’s a great alternative to snacking. A cup will hold me over between meals. It’s a win win.

  51. I just started drinking bone broth.. knowing it was good for you! However, I did not know it was this good for you! I’m excited to see how it impacts my lifestyle and health!

  52. I can definitely attest to the benefits of bone broth and healing the stomach lining- with several food sensitivities, my stomach sometimes feels like no matter what I eat, it rejects everything! Bone broth is a hero though, and helps to reset my system and strengthen my stomach again!

  53. Fantastic reading about the benefits of bone broth! I remember my mother making it when I was little to give me when I was sick. Now I know all the wonderful benefits it has for your whole body!

  54. This article is so informative I special bookmarked it to refer back to later. It is loaded with info and super easy to follow and understand the benefits of bone broth. TY

  55. I’m super excited to see how this Bone Broth can reduce my joint pain, and leaky gut! I’ve heard nothing but good things about this.

  56. I started drinking bone broth when I discovered I had gut issues. I did more research on my own and discovered all the other amazing benefits such as helping with skin issues and food sensitivities! I love making soup out of it, or just heating it up and drinking it. So nice during the colder months 🙂

  57. Amazing!!!!!
    It’s great to find such a clear and straightforward article on such an important matter! Thanks for clarifying everything to us so that we can make an informed decision about what we put in our bodies as well as influence others to make great choices too! Thanks!!!

  58. WOW, I didn’t realize there were so many benefits to bone broth. I know what I’ll be adding to my shopping list. Great article.

  59. I didn’t realize there were so many health benefits- honestly I just thought it was another “fad”. I’d be willing to try it out now after reading this.

  60. I had no idea about all the benefits of bone broth! I will definitely be incorporating this into my daily diet! I’m brand new to the keto lifestyle so learning about this is great! Question, do I drink the broth alone or as like a soup? Also, is this counted as it’s own meal? Or like a snack? Lol so many questions! I told you I’m brand new to this! Anything and everything that can help me learn more I would greatly appreciate it!! Thank you!

    1. Hey Claudia, you can drink it alone or use it as a base for soup! And in terms of counting it as a meal, it just depends what your goals are. It’s a great snack but can also be used to replace a meal if maybe your trying out a fast mimicking approach. Hope this helps!

  61. We always have bone broth on hand whenever we aren’t feeling our best, and definitely need to start incorporating it more on the daily!

  62. Is there a difference in the way we ingest the collagen that will affect how it is absorbed? I have used bone broth in a protein smoothie (cold) and my mother uses collagen tea (hot) in the morning.

  63. Bone broth has been a staple in my keto diet & with both my kids since they were 1 years old. I wish when I was kid the things we know today like the benefits of bone broth were common knowledge. I’m happy companies like this are on the rise.

  64. This was a great read! I was so intrigued by the section about improving sleep quality. I could definitely use some bone broth in my life!

  65. Such an informative article! I’ve been trying to incorporate more and more bone broth into my lifestyle and articles like this remind me why it’s so beneficial to our gut, skin, and overall health! ????????

  66. Love all the benefits of collagen. After I injured my hip, I used bone broth to help heal. I’d mix it with some turmeric and black pepper to make an anti-inflammatory, joint-healing elixir. I felt better within a week.

  67. Amazing article! I love the gut healing properties of bone broth it has changed my life for the better! No other product I would recommend more!

  68. Really great article! I shared some of these benefits to my friends and family and they were pretty amazed. Will definitely pick some up in the near future!

  69. When I drink bone broth on a regular basis I have noticeable improvements with my digestion. It just helped me get over food poisoning.

  70. Great article! I can always count on bone broth to combat colds before they start and it’s just plain delicious. I use kettle and fire’s bone broth for cooking and always get a ton of compliments!

  71. thanks for all the info. I learned a lot that I have been wanting to know about bone broth. it will definitely be something I add to my diet

  72. Bone broth is amazing!

    It has helped reduced joint pain (for both myself and my dad who suffers severely with arthritis) , improved digestion and my skin has never looked so good!

  73. Yes!! I can tell a difference when I haven’t had collagen or bone broth. When I drink it, my skin is so much softer and I just feel better overall. I was diagnosed with RA 10 years ago and wish I had this education back then. I swear by this stuff!!

  74. Great article! I’ve been adding collagen to my routine and its been great. Haven’t tried bone broth yet, but really looking forward to it after reading the benefits.

  75. Bone broth is a huge part of my Keto diet, my keto pregnancy, and my future keto breastfed baby! Love You Kettle & Fire! ❤️???? ???? ❤️

  76. Thanks for the info! Starting my first Whole30 in January, and bone broth is recommended to help with detox symptoms.

  77. Curious on how to incorporate it daily. I purchased some. It have not cracked it open, does it replace a meal or added to a meal.


  78. Have not tried bone broth I dont think, but it has a lot of health benefits I read in the article, definately worth checking into for sure. thanks for the info.

  79. Awesome info!! I get bone broth protein powder and mix it with a ton of things, or just drink on its own! So many great uses. Sometimes if I’m just not feeling well I’ll drink some and instantly feel better and more energized. Has also helped with some yummy issues.

  80. What a great article. Makes me thirsty for bone broth right now!! We should always have this on hand. ???????? Meery Christmas ???? we are thankful for your work.

  81. Bone broth has been a life saver. I’ve been dealing with very difficult gut problems and bone broth has become my go to when I can’t stomach other foods.

  82. Leaky gut syndrome can be a pain in the you-know-what, and this broth is good to drink because of its anti-inflammatory benefits.

  83. Interesting information. Definitely worth some investigation, especially if it would benefit my dad, who had multiple failed knee joint replacement surgeries and is now confined to a bed or motorized wheelchair.

  84. Just saw bone broth @ Costco! Win!
    However the instant pot makes it so easy to make at home!

    Thank you for such good information! Can’t wait to share with my dad!

  85. Since I started drinking bone broth my skin is clearer, my hair is thickening, and I am sleeping better. I’m convinced it is key to so many pieces of our health. Thank you for sharing this great info!

  86. Great easy to understand article! I love using bone broth for all the health benefits but specifically optimal gut health. I loge how bone broth is great for any type of diet. But on a ketogenic diet, it can be a great choice when practicing fasting or healing any gut issues!

  87. Great article! I’m encouraged to start making bone broth again,and it’s nice to know there are good pre-made options too.

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