Why Drinking Bone Broth in the Morning is Great for Your Health
Starting your day with a warm cup of bone broth might be one of the best things you can do for your health.
Packed with essential nutrients like collagen, amino acids, and minerals, bone broth supports digestion, gut health, and overall well-being.
Drinking it in the morning—especially on an empty stomach—can help heal the gut lining, reduce inflammation, and provide lasting hydration.
Whether you’re looking to improve digestion, boost immune function, or simply start your day with a nourishing, comforting beverage, bone broth offers a range of benefits that make it a powerful addition to your daily routine.
What is Bone Broth?
Bone broth is a nutrient-dense liquid made by simmering animal bones and connective tissues for several hours, often with herbs, vegetables, and spices.
This slow-cooking process extracts valuable nutrients, including collagen, gelatin, amino acids, and minerals, making bone broth a unique dietary addition.
While it has been traditionally consumed for centuries in various cultures, modern research is beginning to highlight its potential health benefits.
The Nutrient Content of Bone Broth
Bone broth is packed with essential nutrients that support various aspects of health. These include:
- Collagen & Gelatin – Essential for skin elasticity, joint health, and gut integrity.
- Amino Acids (Glycine, Proline, Glutamine) – Support immune function, digestion, and muscle recovery.
- Minerals (Calcium, Magnesium, Phosphorus, Potassium, Zinc) – Aid in bone strength, nerve function, and hydration.
- Glucosamine & Chondroitin – Support joint health and may reduce arthritis symptoms.
Although some research suggests that consuming collagen does not directly translate into increased collagen production in the body, the amino acids derived from collagen still play a vital role in overall health.
Health Benefits of Drinking Bone Broth in the Morning
Drinking bone broth in the morning, especially on an empty stomach, can maximize its gut-healing and anti-inflammatory benefits.
Here’s why incorporating bone broth into your morning routine can be one of the best decisions for your health:
Supports Gut Health & Reduces Leaky Gut Syndrome
Leaky gut syndrome occurs when the intestinal lining becomes compromised, allowing toxins, undigested food particles, and harmful bacteria to pass into the bloodstream. This condition has been linked to inflammatory diseases, autoimmune disorders, and digestive issues.
Bone broth is one of the best food sources of amino acids, and it primarily contains glutamine, an amino acid that plays a crucial role in maintaining and repairing the gut lining.
Studies have shown that glutamine helps to strengthen intestinal tight junctions, reducing intestinal permeability and preventing harmful substances from leaking into the bloodstream.
Drinking bone broth in the morning on an empty stomach allows these gut-healing compounds to work without interference from other foods, making absorption more efficient.
The Dangers of Leaky Gut and Why It’s Important to Heal It
Leaky gut syndrome is linked to various health conditions, including:
- Digestive disorders – Irritable bowel syndrome (IBS), Crohn’s disease, and ulcerative colitis.
- Autoimmune diseases – Conditions like rheumatoid arthritis, lupus, and multiple sclerosis.
- Metabolic disorders – Obesity, type 1 diabetes, and heart disease.
- Mental health issues – Depression, anxiety, and brain fog due to inflammation and gut-brain axis dysfunction.
Healing a leaky gut is crucial for overall health, and drinking bone broth is one of the simplest and most effective natural remedies to strengthen the gut lining and reduce intestinal permeability.
Reduces Inflammation
Chronic inflammation is a root cause of many modern diseases, including heart disease, diabetes, and autoimmune disorders.
Bone broth provides glycine and proline, two amino acids with anti-inflammatory properties.
These amino acids help regulate immune responses and reduce oxidative stress, making bone broth a powerful tool in combating inflammation.
Boosts Hydration and Electrolyte Balance
After several hours of sleep, your body is naturally dehydrated.
Bone broth is a hydrating liquid rich in electrolytes like sodium, potassium, and magnesium, which help restore fluid balance and support cellular function.
Unlike coffee, which can act as a diuretic and lead to dehydration, bone broth provides hydration while nourishing the body with essential nutrients.
Enhances Joint and Bone Health
Bone broth contains glucosamine, chondroitin, and collagen, all of which contribute to joint and bone health.
Regular consumption may help reduce joint pain, improve mobility, and support cartilage repair, making it particularly beneficial for athletes and individuals with arthritis.
Supports Weight Management and Metabolism
Starting your day with bone broth can be a part of your metabolism-boosting breakfast and aiding in weight management by promoting satiety and reducing overall calorie intake.
The protein content in bone broth helps stabilize blood sugar levels, reducing cravings and preventing energy crashes.
Additionally, the amino acid glycine plays a role in metabolic function, helping to convert glucose into energy more efficiently.
How to Choose the Best Bone Broth at the Store
When selecting a store-bought bone broth, consider the following factors:
- Organic and Grass-Fed Sources – Choose bone broth made from pasture-raised, organic-fed animals to avoid harmful additives and ensure a higher nutrient profile.
- Minimal Ingredients – The best bone broths contain bones, water, and simple seasonings without artificial flavors or preservatives.
- Slow-Simmered – Opt for brands that use a long cooking process (12-24 hours) to extract maximum nutrients.
- Gelatinous Texture – High-quality bone broth should form a gel-like consistency when refrigerated, indicating a high collagen content.
How to Incorporate Bone Broth into Your Morning Routine
Drinking bone broth can be simple and convenient. Here are a few ways to enjoy it:
- Plain and Warm – Heat a cup of bone broth and sip it like tea.
- With Lemon and Herbs – Add fresh lemon juice, turmeric, ginger, or black pepper for an extra anti-inflammatory boost.
- Blended with MCT Oil or Ghee – Similar to bulletproof coffee, adding healthy fats can enhance satiety and cognitive function.
- As a Smoothie Base – Use bone broth instead of water in savory smoothies or blended soups.
How Much Bone Broth Should You Drink in the Morning?
The ideal amount of bone broth to drink in the morning depends on your health goals and individual tolerance. Here are some general guidelines:
For General Health & Wellness:
- 8 to 12 ounces (1 cup to 1.5 cups) is a great daily amount to provide gut-healing nutrients, hydration, and anti-inflammatory benefits.
For Gut Healing & Leaky Gut Repair:
- 12 to 16 ounces (1.5 to 2 cups) on an empty stomach may offer the best results in strengthening the intestinal lining and reducing inflammation.
For Joint Health & Skin Benefits:
- 8 to 16 ounces daily ensures you get enough collagen and amino acids to support connective tissue, skin elasticity, and joint function.
For Weight Management & Satiety:
- 12 to 16 ounces in the morning can help curb cravings and provide a protein-rich, low-calorie option to keep you full longer.
If you’re new to bone broth, start with 6 to 8 ounces and gradually increase based on how your body responds.
Hydration, electrolyte balance, and overall nutrient intake should also be considered when determining your ideal daily amount.
Final Thoughts: Is Drinking Bone Broth in the Morning Good for You?
Drinking bone broth in the morning is a simple yet powerful habit that can support gut health, reduce inflammation, and improve overall well-being.
By consuming bone broth on an empty stomach, you allow its healing compounds to work efficiently, aiding in the repair of the intestinal lining and promoting a healthier digestive system.
Whether you make your own or choose a high-quality store-bought option, incorporating bone broth into your daily routine can be a game-changer for your health.