Does Bone Broth Actually Reduce Inflammation? What the Science Shows

People have been drinking bone broth for centuries. In recent years, it has become a popular wellness staple, often praised for its supposed ability to soothe aching joints, improve skin, and heal the digestive system. But when we look past the wellness trends, what does the actual science say? Is bone broth just a comforting bowl of soup, or does it actually change how your body handles inflammation?

To answer this, scientists have started testing bone broth in laboratories. While human clinical trials are still in the early stages, recent animal studies provide a fascinating look at how the compounds pulled from simmered bones interact with the immune system.

Here is a breakdown of what current research shows about bone broth, how it might reduce inflammation, and why the way it is prepared makes a massive difference.

What the Research Shows About Bone Broth and Inflammation

When scientists study inflammation, they look for specific markers in the body. Inflammation is the body’s natural response to injury or infection, but when it stays turned on for too long, it can damage healthy tissues. Researchers have tested bone broth in animal models to see if it can turn down this prolonged inflammatory response.

Protecting the Gut Lining

One of the most common claims about bone broth is that it supports digestion. A 2021 study in Medicina tested this idea using a mouse model of ulcerative colitis. Ulcerative colitis is a chronic condition that causes severe inflammation and ulcers in the digestive tract.

The researchers prepared a broth using bovine (cow) femurs, simmering them in water and a small amount of vinegar for eight hours. They then gave this broth to mice for ten days before triggering intestinal inflammation.

The results were notable. The mice that consumed the bone broth showed significantly less tissue damage in their colons compared to those that drank plain water. To understand why, the researchers looked at cytokines (SIGH-toe-kines) – small proteins that help cells communicate during immune responses.

The bone broth actively changed the cytokine levels in the mice:

• It lowered inflammatory markers: Levels of IL-6, a major driver of inflammation, dropped by over 94 percent. Another inflammatory marker, TNF-alpha, dropped by nearly 69 percent.
• It raised calming markers: The broth increased the expression of IL-10, an anti-inflammatory protein, by over 500 percent.

This suggests that the nutrients in the broth helped the immune system calm down, preventing it from attacking the gut lining. Related: The Science of Leaky Gut: What Research Actually Shows About Intestinal Permeability

Reducing Joint and Muscle Pain

Inflammation does not just affect the gut; it is also a primary cause of joint and muscle pain. A 2018 study in the Journal of Oral & Facial Pain and Headache explored whether bone broth could reduce pain associated with jaw inflammation, similar to temporomandibular joint (TMJ) disorders in humans.

Researchers tested an industrially prepared, enriched chicken bone broth on rats experiencing jaw pain. They found that consuming the enriched broth for two weeks significantly reduced the animals’ pain responses.

When looking at the biology behind this, the researchers found that the enriched broth blocked the activity of cyclooxygenase-2 or COX-2 (sye-klo-OX-uh-jen-ase two) – an enzyme in the body that promotes inflammation and pain. If COX-2 sounds familiar, it is because common over-the-counter pain relievers, like ibuprofen, work by blocking this exact same enzyme. The enriched bone broth reduced COX-2 activity by over 42 percent in laboratory tests.

How Bone Broth Might Work

If bone broth does reduce inflammation, what exactly is inside the liquid doing the heavy lifting? The answer lies in the extraction process. When bones, cartilage, and connective tissues are cooked slowly over a long period, they break down and release their building blocks into the water.

The Amino Acid Profile

The 2021 study on gut health analyzed the nutritional makeup of the bovine bone broth. They found that nearly 70 percent of the solid matter extracted into the broth consisted of amino acids, which are the basic building blocks of proteins. Over half of these were essential amino acids, meaning the body cannot make them on its own and must get them from food.

The most abundant amino acids in the broth included:

• Glutamic acid: A vital nutrient for the cells that line the intestines. It helps these cells regenerate and maintain a strong barrier.
• Histidine and Arginine: Both of these amino acids play roles in regulating the immune system and managing tissue repair.
• Glycine: Known for its ability to help build collagen and support joint health.

By providing a concentrated, easily digestible liquid source of these amino acids, bone broth may give the body the exact raw materials it needs to repair damaged tissues and quiet the immune response.

Antioxidant Capacity

The 2018 study on jaw pain also tested the broth for its antioxidant potential. Antioxidants are substances that protect your cells from oxidative stress, a process that damages cells and triggers inflammation. The enriched chicken bone broth showed a very high antioxidant capacity, which likely contributed to its ability to block the inflammatory COX-2 enzyme. Related: How Your Gut Microbiome and Oxidative Stress Control Your Health

Not All Broth Is Created Equal

One of the most important takeaways from the current research is that the anti-inflammatory benefits depend entirely on how the broth is made.

In the 2018 jaw pain study, researchers did not just test the industrially enriched chicken bone broth. They also tested a standard homemade chicken broth, which was made by boiling chicken carcasses for about 45 minutes and simmering them for another hour and a half.

The results were drastically different. While the enriched broth blocked the inflammatory COX-2 enzyme by 42 percent, the homemade broth only blocked it by a negligible 3.5 percent. Furthermore, the animals that consumed the homemade broth did not experience a significant reduction in pain.

Why the difference? It comes down to temperature, pressure, and time. The enriched broth was cooked under high pressure at 130 degrees Celsius (about 266 degrees Fahrenheit) for eight full hours. The homemade broth was only simmered for about two hours at normal pressure.

Bones are dense. To pull out the therapeutic amino acids, minerals, and collagen, they require intense, prolonged cooking. Adding a mild acid, like apple cider vinegar, to the water can also help break down the bone matrix. A quick, two-hour simmer might make a delicious soup base, but it likely will not contain the concentrated anti-inflammatory compounds seen in successful laboratory studies.

Where The Science Is Still Uncertain

While the laboratory results are highly encouraging, it is important to view them with an objective eye.

First, the most compelling evidence regarding bone broth and inflammation currently comes from animal models (mice and rats). While these models are standard starting points in medical research, human digestion and immune systems are more complex. What heals a mouse colon does not automatically guarantee the exact same result in a human.

Second, standardizing a dose is difficult. Because every batch of homemade or store-bought bone broth is made with different bones, different water ratios, and different cooking times, the nutritional content varies wildly. Until there are large-scale human clinical trials using standardized bone broth, healthcare providers cannot prescribe a specific amount of broth to treat medical conditions.

Common Questions About Bone Broth

Is bone broth different from regular stock?
Yes. Traditional stock is usually simmered for a few hours to extract flavor from bones and meat. Bone broth is typically simmered for a much longer time (often 12 to 24 hours) or cooked under high pressure, usually with an acid like vinegar. This longer process is required to break down cartilage and extract higher levels of amino acids and minerals.

Does bone broth cure leaky gut?
There is no scientific proof that bone broth is a “cure” for any disease. However, animal studies do show that the specific amino acids found in bone broth, like glutamic acid, help protect the intestinal lining and reduce markers of gut inflammation.

Can I just take a collagen supplement instead?
Collagen supplements provide many of the same amino acids (like glycine and proline) found in bone broth. However, bone broth is a whole food that also contains minerals, bone marrow components, and other proteins that may work together to provide antioxidant and anti-inflammatory benefits.

The Bottom Line

Current scientific research suggests that bone broth is more than just a wellness fad. In laboratory studies, heavily extracted bone broth shows a clear ability to reduce inflammatory markers, protect the gut lining, and even act on the same pain-relieving pathways as common anti-inflammatory drugs.

However, the preparation method is critical. For bone broth to offer these potential medical benefits, it must be cooked long enough, or under enough pressure, to actually break down the bones and extract the therapeutic amino acids. A quick soup stock will not have the same effect.

While we still need human clinical trials to confirm these exact benefits in people, adding a high-quality, long-simmered bone broth to your diet is a safe, nutrient-dense way to potentially support your body’s management of inflammation.

Quick Reference: Key Studies

Last updated: September 2026

This article synthesizes findings from peer-reviewed research. It is for educational purposes only and does not constitute medical advice. Consult a healthcare provider before starting any new regimen.