Bone broth has been sold as a cure for everything from leaky gut to arthritis to osteoporosis. The reality is more modest — and more interesting. Here's an honest breakdown of what bone broth actually contains and what it can and can't do for your bones.
When you simmer bones for several hours in water with a splash of vinegar, collagen from the bone matrix and connective tissue breaks down into gelatin. That gelatin is mostly made up of the amino acids glycine, proline, and hydroxyproline — the same building blocks that make up type I collagen in your own bones.
Bone broth also contains small amounts of calcium, phosphorus, and magnesium. The amounts vary enormously depending on the type of bones used, how long they're simmered, and whether the vinegar actually draws minerals out (it does, a little). A cup of homemade chicken bone broth might contain 50–100 mg of calcium. That's real, but it's not a lot — about 10% of your daily target from a single cup.
Your bones are about 30% collagen by weight. Collagen gives bone its flexible, crack-resistant structure — without it, bones become brittle despite being dense. This is why the bone-collagen connection is biologically plausible. The question is whether consuming collagen (or its breakdown products) does anything useful once it reaches your body.
The short answer: collagen peptides from supplements have more evidence than broth. When you drink bone broth, the gelatin is digested into amino acids and small peptides. Some research suggests that specific collagen peptides can stimulate osteoblasts (bone-building cells) and chondrocytes (cartilage cells), but the gelatin in broth is a mixed and uncontrolled source of these peptides.
The honest assessment: there are no high-quality human randomized controlled trials (RCTs) on bone broth specifically and bone density outcomes. The gap between "bone broth contains collagen" and "bone broth prevents osteoporosis" is a large one, and it hasn't been bridged by clinical research.
What does have decent RCT evidence is hydrolyzed collagen peptide supplements — not the same thing as broth, but related. A 2018 study published in Nutrients found that 5g of specific collagen peptides daily, combined with calcium and vitamin D, led to significantly greater increases in bone mineral density at the spine and femoral neck compared to calcium and vitamin D alone over 12 months. That's a supplement with standardized active fractions, not a pot of simmered bones.
Bone broth has almost no clinical trial evidence for bone density specifically. Some small studies show it can raise blood amino acid levels, particularly glycine and proline. What those elevated amino acids actually do downstream for bone remodelling in humans is unknown.
Bone broth is often promoted as a rich source of calcium and magnesium. The actual numbers don't support this claim. A 2017 analysis published in the International Journal of Sport Nutrition and Exercise Metabolism measured the mineral content of various commercial and homemade bone broths. Calcium content ranged from 5 mg to 90 mg per 240 mL serving — a wide spread that's well below what many labels claim.
For comparison, a glass of milk has about 300 mg of calcium. A single cup of fortified soy milk has 300 mg. Bone broth, at its best, contributes a modest top-up, not a meaningful daily source. If you're relying on bone broth to meet your 1,200 mg/day calcium target, you'll fall well short.
| Source | Calcium per Serving | Notes |
|---|---|---|
| Milk (250 mL) | ~300 mg | High bioavailability |
| Fortified plant milk (250 mL) | ~300 mg | Added calcium carbonate or tricalcium phosphate |
| Yogurt (175 g) | ~250 mg | Widely available across Canada |
| Sardines with bones (85g) | ~325 mg | Excellent bioavailability |
| Bone broth (240 mL) | 5–90 mg | Highly variable; often far less than claimed |
One thing the research has consistently shown is that bone broth can accumulate lead from bones. A 2013 study in Medical Hypotheses found that chicken bone broth contained measurably elevated lead concentrations compared to controls — not alarmingly high in a single cup, but worth knowing if you're drinking multiple cups per day as some wellness protocols recommend.
Bones sequester heavy metals absorbed during an animal's lifetime. Long cooking times and acidified broth (from vinegar) pull more minerals out of the bone — which also means more lead. If you're making your own bone broth and consuming it daily in large quantities, this is worth keeping in mind. Occasional or moderate consumption is unlikely to be a concern.
If you enjoy bone broth and want to make your own, here's a practical approach. Start with quality bones from a reputable Canadian source — grass-fed beef knuckles and marrow bones from a local butcher, or chicken frames and feet from a farmers' market or Asian grocery in cities like Vancouver, Toronto, Calgary, or Montreal. Feet and joints yield more gelatin than straight marrow bones.
Roast the bones at 400°F for 30–40 minutes before simmering — this improves flavour significantly. Add 1–2 tablespoons of apple cider vinegar to the water. Simmer for 12–24 hours (beef), or 6–8 hours (chicken). Strain, cool, and skim off the fat layer that solidifies on top. The finished broth should gel when cold if there's enough collagen — that gel is a good proxy for gelatin content.
Several Canadian brands produce packaged bone broth, including Kettle & Fire (available at Canadian health food stores and online), and Homestead Broth (Ontario-based). Large grocery chains like Loblaws and Sobeys also carry house-brand versions. These are convenient but often more dilute than homemade versions — check the protein content per serving as a rough proxy for gelatin concentration. Anything under 6g protein per cup is fairly weak.
Bone broth is not a treatment for osteoporosis. It's not a replacement for calcium-rich foods, vitamin D, weight-bearing exercise, or medications if your doctor has prescribed them. What it can be is a genuinely nutritious, protein-containing food that adds some collagen amino acids and minerals to your diet — particularly useful if you're trying to increase protein intake overall.
Higher protein intake is independently associated with better bone density in older adults. If bone broth helps you eat more protein and less processed food, that's a real, if indirect, benefit. Enjoy it as food, not as medicine.
For proven bone health interventions, see our guides on calcium supplementation, vitamin D and bone health, and exercise for bone density.