Why Bone Broth Is Bad for You: Potential Risks (2024)

  • Potential Risks
    • What are the potential risks of bone broth?
  • Bone Broth Protein
    • What is bone broth protein?
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Bone broth has become trendy in modern wellness culture, with many people claiming that it has amazing health benefits. Made by slowly simmering animal bones and flesh for hours, bone broth is purported to be full of nutrients, including vitamins and minerals such as calcium and magnesium

Proponents of bone broth claim that it has health benefits such as:

  • Promoting healthy hair, skin, and nails (due to the collagen content)
  • Reducing joint pain
  • Helping digestion
  • Strengthening the immune system

However, bone broth may not be as nutritious as you may think. Not only is the protein content quite low, but there is also no evidence that the collagen obtained from bone broth actually helps the body in any way.

What are the potential risks of bone broth?

Bone broth, if not prepared with standard manufacturing protocols, may contain heavy metals and harsh chemicals that can harm the body.

Added lead

Lead is a heavy metal that may settle on vegetables and plants grown on lead-contaminated soil, and cattle may graze on such contaminated vegetables or plants. Therefore, there is a danger of lead contamination in several varieties of bone broth, as well as a risk of lead poisoning. Lead is stored in the bones and may leach into the bone broth.

Glutamic acid sensitivity

According to some studies, bone broth may be high in glutamate. Glutamate may cause adverse effects such as anxiety, restlessness, low energy, mental exhaustion, sleeplessness, and concentration problems, although there is no scientific evidence to prove this.

Other side effects

What is bone broth protein?

Bone broth protein is a dietary supplement that claims to provide your body with the health benefits of bone broth and protein in the form of a convenient powder.

It is made by boiling animal bones, ligaments, tendons, and other nutrient-dense animal components under high pressure and continuous heat, then later dried at lower temperatures and concentrated into powder.

However, it’s important to keep in mind that there is no scientific research regarding the effects of either bone broth or bone broth protein. When it comes to overall health, nothing can replace a balanced diet and regular physical activity.

Why Bone Broth Is Bad for You: Potential Risks (2)

QUESTION

According to the USDA, there is no difference between a “portion” and a “serving.” See Answer

References

Essential and toxic metals in animal bone broths: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5533136/

The Surprising Truth About Bone Broth: https://foodrevolution.org/blog/bone-broth-benefits/

Why Bone Broth Is Bad for You: Potential Risks (2024)

FAQs

Why Bone Broth Is Bad for You: Potential Risks? ›

Possible risks

What are the negative effects of bone broth? ›

Other side effects
  • Stomach upset.
  • Increased bowel movements.
  • Inflammatory bowel syndrome (may trigger IBS)
  • Bloating.
  • Constipation.
  • Nausea.

What is an adverse reaction to bone broth? ›

3 possible side effects of the bone broth diet

Bloating. Constipation. Nausea. Upset stomach.

What does the Mayo Clinic say about bone broth? ›

Bone broth is a good choice to include in your diet along with all the other foods that fight inflammation. Organic chicken or beef bone broths (or make your own) have many beneficial nutrients that will help improve bones and joints, along with all the other benefits.

How to know if bone broth is bad? ›

You can tell if bone broth has gone bad for looking at it and smelling it. If you smell anything off or if there is mold growing on your broth then it most certainly is off. A lot of the time these two things are not present, and you are still concerned. In this case you should take a tiny sip and see how it tastes.

Can bone broth cause inflammation? ›

Consuming broth that is high in collagen can help replenish our collagen levels and keep us looking younger for longer. If you're looking to reduce inflammation, bone broth is the answer. It's packed with beneficial amino acids, like glycine and arginine, which have impressive anti-inflammatory properties.

Is a bone broth diet safe? ›

Risks Of The Bone Broth Diet

The diet is also low in carbohydrates which are crucial for energy and overall health, says Russell. That also means it's likely low in fiber which can wreak havoc on your gut causing constipation, bloating, gas, and hemorrhoids, she explains.

Who Cannot drink bone broth? ›

The sodium in bone broth may not be an issue for the average healthy person, Zumpano says, but it could be risky for people who have high blood pressure, heart disease or kidney disease. Always talk to your doctor if you have concerns.

Can bone broth cause kidney problems? ›

Oxalates: many vegetables contain oxalates (looking at you, spinach!), and the glycine in bone broth can convert to oxalates in the body. There are some people who may have high levels of oxalates in the body, which can bind to calcium and contribute to kidney stones and other symptoms.

Does bone broth cause histamine issues? ›

Certain individuals that have histamine or glutamate intolerance may struggle with bone broth. In both cases, one of the common complaints is that the individual has a headache after they consume something with either histamines or free glutamates.

What do doctors think of bone broth? ›

Are There Any Health Benefits in Bone Broth? Experts say many of the claims are overblown. “There is no research to support the use of bone broth on its own as a health panacea or to promote health benefits in general,” Amaral says. Still, many nutrients found in bone broth can contribute to overall health.

What is the healthiest bone broth to buy? ›

The healthiest bone broth on the market is the Organic bone broth made by Bluebird Provisions because it is the highest protein with 12 grams with 300 mg potassium and no added filler ingredients. It is also low in sodium and tastes absolutely delicious.

What is healthier than bone broth? ›

Vegetable Broth: Vitamins and Energy

And with all those vitamins yet 0.0 grams of fat and only 55 calories, Freja vegan broth is perfect for a diet focused on nutrient-dense foods. While vegetable broth isn't high in carbs by any means, it does have a few more carbohydrates than bone broth, which is very low in carbs.

What is the downside of bone broth? ›

While bone broth is generally considered safe to consume, there are some potential risks to be aware of. Lead contamination. Some studies show elevated levels of lead in bone broths, which can be harmful to health if consumed in large amounts. Bacterial contamination.

Why do I feel weird after drinking bone broth? ›

If your body cannot clear histamine well and you eat histamine-rich foods frequently, then, voila, you have an explanation histamine rich bone broth makes you feel bloated, constipated, gassy or other side effects—like brain fog and fatigue.

Is store bought bone broth bad for you? ›

Downsides of Bone Broth

The bones used to make commercial broth may contain high levels of heavy metals, which could make their way into the broth. However, homemade or store-bought bone broth levels are very low and unlikely to cause health problems.

Who should avoid bone broth? ›

The sodium in bone broth may not be an issue for the average healthy person, Zumpano says, but it could be risky for people who have high blood pressure, heart disease or kidney disease. Always talk to your doctor if you have concerns.

What happens if you drink bone broth every day? ›

The Bottom Line. Consider incorporating bone broth into your regular routine for its many benefits, including reduced inflammation, improved bone health, better joint support and a healthier gut.

Can animal bone broths have toxic metals? ›

Animal bones are known to contain trace amounts of toxic metals in addition to minerals.

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