Bone broth went from a traditional home remedy to a wellness staple in about a decade. Cups of it are now sold at cafes, boxes line supermarket shelves, and elaborate healing claims circulate online. What does the actual evidence say?
What bone broth contains
When you simmer animal bones — with their attached cartilage, marrow, and connective tissue — in water for many hours, several compounds are released. These include amino acids found in connective tissue, a compound called L-glutamine that is particularly important for gut cells, and minerals like calcium and magnesium. The specific amounts vary considerably depending on bone quality, which bones are used, how long you simmer, and whether acid (like apple cider vinegar) is added to help extract minerals.
The gut health case
The strongest biological reason to think bone broth benefits the gut is its L-glutamine content. L-glutamine is a primary fuel source for the cells lining the small intestine — these cells have very high energy requirements and are constantly renewing themselves. Research supports L-glutamine supplementation for gut lining repair in specific clinical situations, which provides a reasonable argument for bone broth as a dietary source of it.
Where the evidence gets thin
Most relevant research has been done using isolated compounds in controlled trials — not bone broth itself. The amino acid content of commercial bone broth varies enormously and is often lower than marketing suggests. Claims that bone broth cures leaky gut or reverses autoimmune disease are well ahead of current evidence.
Your next steps: Bone broth is genuinely nourishing food that fits well into a gut-supportive diet — just not as a treatment for anything specific. If you want to include it, making your own produces more of the beneficial compounds than most commercial versions: simmer cartilage-rich bones (chicken feet, beef knuckles) with a splash of apple cider vinegar for 12–24 hours. Have a cup daily alongside your other gut health habits rather than instead of them. Manage expectations realistically — bone broth is a supportive food, not a remedy.
This content is for educational purposes only and is not a substitute for professional medical advice.