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Gwyneth Paltrow once went viral for saying she often has bone broth for lunch, but the goop founder is far from the only one touting the virtues of the concoction. TikTok and Instagram are both brimming with content recommending bone broth, as well as tutorials for how to make it at home.

Bone broth is such a huge wellness trend that some brands have even introduced bone broth-based dog food. Experts agree that bone broth is an incredibly beneficial ingredient to add to your daily diet thanks to its high-quality protein, electrolytes, and other essential nutrients.

But like all internet-famous wellness trends, it’s important to take a closer look at the science behind bone broth and parse its proven benefits from claims with little or no evidence to back them up. We spoke to three dietitians to get the scoop on everything there is to know about bone broth—from its health benefits to how to incorporate it into your meals.

What Is Bone Broth?

First things first: What the heck is bone broth, anyway? According to Amanda Sauceda, RD, bone broth is a liquid made from slow-cooking collagen-rich animal bones. It can also add vegetables like carrots, onions, and celery. "This produces a richly flavored broth that [contains] nutrients like protein, collagen, and calcium," she says. "The nutrient profile will depend on the source of the bones (fish, beef, chicken, etc.) and any extra ingredients.”

The extra ingredients may include any marrow or connective tissue left on the bones. For this reason, bone broth is often made with an acidic ingredient such as vinegar or lemon juice. These acids break down the collagen and connective tissue, resulting in a flavorful broth rich in health-supporting nutrients, says Chrissy Arsenault, RD.

Bone Broth Nutrition Facts

The ingredients used in the preparation of bone broth result in a nutritious soup of goodness because its components—bones, of course, but sometimes marrow and connective tissue—are so nutrient-dense. According to Arsenault, when cooked, these components create gelatin, which is high in amino acids, including glycine.

Frances Largeman-Roth, RD, adds that the broth contains lots of protein and collagen, zinc, selenium, manganese, iron, and vitamins A and K2.

According to the USDA, here's the nutritional profile of 1 cup of organic chicken, turkey, and beef bone broth:

• Calories: 80
• Protein: 10 g
• Fat: <1 g
• Carbohydrates: 5 g
• Iron: <1 mg
• Sodium: 451 mg

Health Benefits of Bone Broth

Bone broth is often touted as having many health benefits, and it does—we get into those below. It’s worth noting, however, that certain supposed benefits of bone broth, such as its role in supporting gut health and brain function, have not been proven. Here are the health benefits that are supported by current research.

Provides High-Quality Protein

On a basic level, the most important function of bone broth is to provide high-quality protein (about 10 grams per cup), says Largeman-Roth. Therefore, consuming bone broth can help you easily reach the recommended daily intake for that macronutrient.

According to Largeman-Roth, protein has many essential health benefits, including helping you feel full, maintaining a weight that’s healthy for your body, and even supporting hair health. The expert cites an article in the International Journal of Trichology, which explains that hair is made from a protein called keratin, which needs to be replenished through a protein-rich diet.

Boosts Hydration

A second proven benefit of bone broth is its electrolyte content, which helps to hydrate your body adequately, says Largeman-Roth. “As long as the bones are cooked in water that contains salt, there will be sodium in the bone broth. Salt (sodium plus chloride) is necessary for proper hydration because it helps bring water to your body’s cells.” Plus, bone broth is a fluid that contributes to your overall daily hydration levels.

Provides a Range of Essential Nutrients

As with every other “superfood” out there, bone broth is loved by nutrition experts because it packs a punch when it comes to nutrients that are instrumental to optimal health. “In addition to protein and collagen, bone broth also provides zinc, selenium, manganese, iron, vitamin A, and vitamin K2,” says Largeman-Roth. “The mineral zinc is necessary for a healthy immune system and strong hair. Iron is needed for immunity and also for carrying oxygen around the body. Manganese is needed for calcium absorption and blood sugar regulation. Selenium is an antioxidant that fights oxidative stress.”

May Support Joint, Bone, and Skin Health

Bone broth may potentially support joint and bone health, as well as skin elasticity, thanks to its collagen content, says Sauceda. “The collagen you find in bone broth is what makes it special for potentially helping our joint and bone health. As we age, we make less collagen, so by consuming foods with collagen, we, in turn, could be supporting areas in our body that need it, such as joints, bone, and even skin.”

Largeman-Roth cautions that some studies show that bone broths vary in their collagen content. For this reason, bone broths may not provide enough to make a difference.

May Help Fight Inflammation

Bone broth also may potentially help fight inflammation, says Largeman-Roth. “Studies in mice have shown an anti-inflammatory effect of bone broth. It remains to be seen whether the same is true for humans.” It’s worth noting here that zinc, manganese, and selenium—all nutrients typically found in bone broth—may also play a role in fighting inflammation.

Note that 'bone broth' is typically more nutrient-dense and richer than regular 'broth' available on the market. You'll want to look for a product with "bone broth" on its label and at least 10 grams of protein per serving.

Potential Risks of Bone Broth

It’s generally safe to incorporate bone broth into your diet, except if you have an allergy to any ingredients or are vegan or vegetarian. One thing to look out for in particular, though, is that bone broth can contain high levels of sodium, which Arsenault explains can contribute to hypertension and other cardiovascular issues. For this reason, it’s important to check the nutrition facts when buying pre-made bone broth and to limit how much salt you add if you’re making your own.

“You [also] want to make sure you source good-quality bones because when they are simmered for such a long period, the nutrients and heavy metals, like lead, can be extracted,” says Sauceda. “This is because heavy metals are stored in bones.” In fact, one study found that chicken bone broth can contain high levels of lead. If you’re concerned about this, it’s recommended to consult a nutrition professional on whether bone broth is right for you.

Meanwhile, Largeman-Roth reminds us to properly store bone broth in the refrigerator or freezer to avoid contamination. Additionally, she warns that "People who take blood thinners, such as Coumadin and Warfarin, should limit bone broth intake because the broth can be high in vitamin K2.”

How to Buy, Make, Store, and Use Bone Broth

Now that you know why bone broth can be so good for you, here’s how to get your hands on it and incorporate it into your diet.

What to Look For When Buying Pre-Made Bone Broth

Like with any food purchase, you should look at the ingredients on the label for pre-made bone broth—which comes either refrigerated or frozen—to help you select one that will support your health. It’s especially important to check the first couple of ingredients. “It should be water as the first ingredient, followed by the bones and then any extra ingredients like the veggies,” says Sauceda. “Ingredients are ordered by amount, so what is listed first is in there the most.”

Arsenault recommends you opt for reputable brands that use whole, natural ingredients and avoid added preservatives, artificial flavors, and high sodium content. "Check for transparency in the preparation process, and long simmer times for maximum nutrient extraction.”

How to Make Bone Broth

Bone broth is very simple to make, though you’ll need a certain amount of patience, especially since you have to simmer it for a good amount of time. To make bone broth, you’ll need:

• Bones from an animal of your choice (you can ask your butcher or fishmonger to help you, or use leftover bones from a previous meal)
• Water
• Vegetables such as onions, carrots, celery, and garlic
• Aromatics such as bay leaves, peppercorns, chillies, star anise—whatever you want to add
• An acid ingredient like apple cider vinegar or lemon juice (or wedges)
• Salt and pepper, to taste

“Bone broth is made by simmering chicken, beef, or pork bones—and sometimes meat and connective tissue—in water and aromatics, such as herbs, for (10-12) hours until the collagen comes out of the bones,” explains Largeman-Roth. “The resulting broth is then strained and the bones are discarded.”

How to Store Bone Broth

To reap the benefits of bone broth safely, it’s important to store it properly, says Largeman-Roth. “If you’re buying pre-made broth, check the packaging for storage info. Once a package is opened, it should be stored in the fridge. If making your own, it can be stored in an airtight container in the fridge for up to five days and in the freezer for up to a year.”

If ever in doubt, Sauceda recommends using the resource StillTasty to check whether your bone broth (or anything else in your fridge) is still safe to eat.

How to Use Bone Broth

Bone broth is incredibly versatile and can be consumed on its own as a soothing hot drink or after a workout. It also can be added to soups and stews instead of regular broth or even instead of water when cooking pasta, quinoa, or mashed potatoes, for example. Arsenault loves it in pho. You also can safely consume bone broth a few times a week and up to once a day, according to the experts. “Just stick to a serving size (8 ounces) and make sure the sodium content isn’t too high (look for one with less than 300 milligrams per serving),” says Largeman-Roth.

Bottom Line

All in all, bone broth can make a healthy addition to your diet, providing lots of high-quality protein, as well as collagen and a slew of essential micronutrients. It can help you reach your daily protein requirements, boost hydration, and potentially support bone, joint, and skin health, as well as help fight inflammation. Though more research is needed for us to know all there is to know about bone broth, this is one trend health experts can absolutely get behind.