Daily bone broth: benefits for sleep, protein and skin myths

Bone broth has become a trendy wellness product, but what actually happens if you drink it every day? Dietitians say: the benefits are real, but more modest than the trend promises.

Protein is the main plus

The most tangible advantage of broth is protein, even if that doesn't sound very glamorous. “One cup of bone broth has roughly 9–10 grams of protein,” said Jessica Cording, a healthy-lifestyle podcast host, in an interview with an American home-and-living website. That is far more than in ordinary chicken broth, which usually has only 1–2 grams.

If your diet is short on protein, she says, one cup a day can really make a difference: over time you may notice better recovery after workouts, steadier energy and a feeling of fullness that lasts longer.

Amy Shapiro, founder of Real Nutrition, stresses that broth works best as a supplement, not a main source of protein. “It shouldn't replace complete sources such as chicken, eggs or yogurt,” she says. Collagen-based protein is incomplete and, according to research, less effective at maintaining muscle mass.

You may sleep better

There is early evidence that glycine, an amino acid found in bone broth, can improve sleep quality. Cording cautions that there are no guarantees, but some people feel calmer and sleep more soundly when they regularly eat glycine-rich foods. The effect is subtle, but for a simple cup of warm broth it can be a pleasant bonus.

Your skin and joints won't change

This is where expectations part ways with reality. Broth is rich in collagen, but the body does not use it the way many people think. “During digestion, collagen is broken down into amino acids. It doesn't go straight to your skin or joints,” Shapiro explains.

Those amino acids may support the body's natural collagen production, but the effect is moderate. Cording sums it up simply: broth can support the health of skin and tissues, but it won't smooth out wrinkles or take away joint pain, especially without other healthy habits.

Around Prague, based on reporting by novinky.cz