You may have heard the buzz about bone broth. Touted by social media influencers as “liquid gold,” it’s said to offer benefits for your joints, gut, and more.

But does it live up to the hype?

“It’s a simple and versatile way to boost your nutrition,” says Cassandra Neal, RDN, a registered dietitian with Hartford HealthCare Medical Group in Glastonbury. “Bone broth can be enjoyed in so many ways—whether you sip it as a warm beverage, use it as a post-workout snack, or incorporate it into recipes.”

Want to learn more about how it can boost your health? Here’s what you need to know.

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What is it?

It starts with meaty animal bones, often including joints with nutrient-rich connective tissue. The bones simmer in water for hours, creating a liquid packed with nutrients like collagen, protein, and amino acids.

The longer simmering process distinguishes bone broth from traditional stock, making it nutritionally richer.

It’s loaded with:

  • Protein
  • Collagen
  • Electrolytes
  • Amino acids
  • Vitamins
  • Minerals

“The type of bones you use matters,” Neal explains. “Beef bones are higher in type III collagen, which supports skin, blood vessels, and cardiovascular health. Chicken bones, however, contain more type II collagen, which benefits joints, cartilage, and bones.”

Here’s why you should add bone broth to your diet.

According to Neal, the health benefits include:

  1. Improved joint health. Amino acids in bone broth support collagen production, helping tendons, ligaments, and cartilage function better and with less pain.
  2. Reduced gut inflammation. Bone broth is rich in glutamine, an amino acid that can reduce gut inflammation and strengthen the gut lining.
  3. Elevated electrolytes. Rich in electrolytes like sodium, potassium, and magnesium, this tasty broth can help you maintain fluid balance and keep you hydrated. This makes it particularly beneficial after exercise or when you’re recovering from illness.

But make sure to choose the right broth.

When shopping for bone broth, watch for sodium content. Neal recommends opting for “no salt added” or “unsalted” varieties to keep your meals healthier.

“We can easily incorporate this into meals by substituting it for water, stock, or broth in recipes like soups, stews, gravies, casseroles, rice, lentils, and pasta,” Neal says.

Whether you sip it straight or stir it into your favorite dishes, bone broth offers an easy, flavorful way to add a nutritional boost to your diet.