Chances are, you’ve heard all about the benefits of bone broth. This magical, nutrient-dense liquid is said to help with everything from immunity and gut health to fertility. 

With so much hype, it’s normal to wonder if bone broth is as wonderful as its reputation. From the research to the tradition, here’s the real deal on bone broth— and why this ancient superfood does deserve a place in your modern routine. 

What Is Bone Broth?

Bone broth is a nutrient-rich broth made by simmering bones (usually chicken, beef, or fish, but pork or lamb can be used, too) in water for at least 12 to 24 hours. Spices and vegetables are sometimes added, too. It is rich in protein and beneficial amino acids like proline and glycine. Bone broth is also high in collagen and gelatin, two powerhouse nutrients that support gut health and tissue repair (more on that below!)

Bone broth is also traditional food that’s been enjoyed for millennia by cultures all over the world. In Traditional Chinese Medicine, for example, it is thought to help with immunity and inflammation, as well as “building blood.” Dr. Lily Yeh Gillespie, a doctor of acupuncture and Chinese Medicine and our resident Traditional Chinese Medicine expert here at Chiyo, explains, “Our blood is made in our bone marrow.  By having bone marrow soup (broths), we are getting the building blocks to produce more blood. That would translate into more energy or more Qi, which means we will have a healthier body and more vitality.”

Despite its long use, research about bone broth is limited. Most of what we know is about the nutrients in it and how they might affect the body, rather than research that looks at bone broth specifically. 

What Are Nutrients in Bone Broth?

Bone broth is packed with nutrients that have been extracted from the animal bones. Generally, bone broth contains: 

Proteins and amino acids like collagen, gelatin, proline, and glycine 

• Collagen [1] forms the building blocks for your skin, bones, muscles, tendons, and ligaments. Your body makes its own collagen by breaking down amino acids from the protein you eat. During cooking, it breaks down into gelatin, which gives cooled bone broth its signature jiggly texture. 

• Gelatin [2] supports gut health and digestion by providing important amino acids. 

• Amino acids like glycine [3] and proline [4]help with your body's own collagen production as well as tissue repair, joint health, and even sleep [5]!

Minerals like calcium, magnesium, and phosphorus

• Bone broth has trace amounts of these minerals, [6] which support bone health and overall cellular activity. Overall, bone broth is not a great source of minerals [7].

Because of the variables in how bone broth is made (including type of bone, sourcing of bones, cooking time, equipment, other ingredients, etc), the exact nutrient content isn’t always predictable. 

How Does Bone Broth Help Fertility?

There’s no specific research on bone broth and how it may positively impact fertility, although  many women do find that consuming bone broth regularly seems to support fertility. 

In Traditional Chinese Medicine, the amino acids such as glycine and proline are thought to help with hormone balance, which can support your overall fertility, says Dr. Lily Yeh Gillespie. She adds, “In Asian culture, Black Bone Chicken soup is known to boost vitality (including egg and sperm health) due to its warming and nourishing properties.” The broth we include in our fertility program here at Chiyo are TCM-inspired and high in glycine. 

How Does Bone Broth Help During Pregnancy?

Just as with fertility, there isn’t much evidence about bone broth and any beneficial effects it can have on pregnancy. A small 2025 study [9] that looked at Inuit women who consumed fish broth did find that it can be an important source of nutrients, which is promising. 

Understanding the compounds in bone broth can shed light on how this rich broth may support a healthy pregnancy. For example, bone broth can contain about 3-4 grams of glycine per cup [8]. Research has found that glycine intake is key during pregnancy  [10] because it plays a vital role in fetal development and placental function. It is especially important during the 2nd and 3rd trimesters [11].

In TCM, the glycine content is also considered to be the main way bone broth can benefit pregnant women. 

How Does Bone Broth Help with Breastfeeding?

If you’re interested in drinking bone broth while you’re breastfeeding, know that the benefits are mostly due to the nutrient content, which can support your increased nutritional demands while feeding your baby. After all, nutrient demands are high [12] when you’re breastfeeding, even higher than in pregnancy [13]. So, consuming bone broth can be a way to slightly increase your intake of protein and amino acids. 

Dr. Yeh Gillespie agrees,  “The animal protein in the bone broth can be more filling and last longer compared to water or other liquid. The broth is great for mother’s energy.”

Plus, it’s amazingly hydrating—key since your water needs are higher when you are lactating [14].

How Does Bone Broth Help with Postpartum Recovery?

For Dr. Yeh Gillespie, the benefits of bone broth for postpartum recovery are because of those vital amino acids that help your body’s tissues heal (again, proline and glycine [1, 2, 3, 4]). She says, “It is good for mothers’ joints, bones, tendons and cartilage, which support healing after vaginal birth. The collagen also promotes skin elasticity which can help postpartum women recover from a C-section or stretch marks.” 

What Are Potential Risks to Taking Bone Broth?

In general, the risks of eating or drinking bone broth are low. Some people may experience digestive issues like diarrhea or bloating. Others may be sensitive to histamines, compounds that can be present in long-simmered broths. 

Some research has found that bone broth can be high in heavy metals like lead [15] and, like other foods, also carries a risk of food contamination from bacteria [16]. Only consume bone broth from trusted commercial sources or broth you made yourself from high-quality bones. 

Always store bone broth in the fridge in an air-tight container. If you are not planning to use it within 3-5 days, freeze it in a freezer-safe container. Defrost in the fridge or on the stovetop. To avoid the growth of bacteria, do not let bone broth sit at room temperature. 

How Do You Incorporate Bone Broth Into Your Diet?

1 cup (8 ounces) of bone broth contains about 9 grams of protein. You can drink bone broth every day, a few times a week for added nutrition, or as needed when you’re under the weather and craving some warmth. 

There are so many ways to enjoy bone broth! Our favorites include:

• Drink bone broth along with your morning coffee for hydration and protein
• Make soups or stews with bone broth as a base
• Cook rice, quinoa or other grains in bone broth
• Include a splash of bone broth when you saute veggies
• Use as a braising liquid for meats 

To make your own bone broth, you can buy bones specifically to make broth or just use the leftover ones from meat you’ve consumed (like a rotisserie chicken). We recommend sourcing organic and grass-fed bones whenever possible. Your local butcher or natural foods store will often carry these kinds of bones. Combine bones with apple cider vinegar (usually just a splash) in a stock pot and simmer for at least 12 hours. 

Next Steps

Bone broth is a healthy, protein-rich addition to your diet, whether you’re trying to conceive, pregnant, newly postpartum, or breastfeeding. Be sure to consume bone broth made from high-quality bones, whether you make it your own kitchen or purchase it. 

If you’re trying to conceive, Chiyo's Hormonal Balance and Fertility Broth & Tonic Bundle has broths and tonics specifically formulated by Dr. Lily Yeh Gillespie to help with your overall hormonal balance. All of Chiyo’s programs incorporate broth and tonics (herbal infusions) to support your deepest nourishment—from fertility to pregnancy and beyond.

Order today for the easiest way to incorporate bone broth into your routine.