Bone Broth for Collagen: How It Works and How to Make It

This content is for informational purposes only and is not intended as medical advice. The author is a licensed cosmetologist, not a medical professional.

Long before collagen supplements existed, people obtained collagen from food. Bone broth, made by simmering animal bones for hours, has been a staple across cultures for centuries. Today, it’s experiencing a resurgence as people seek whole-food sources of collagen.

In this guide, I’ll explain how bone broth provides collagen, how to make it at home, and how it compares to supplements. For a broader look at dietary collagen sources, see our Collagen-Rich Foods guide.

How Bone Broth Provides Collagen

When you simmer animal bones in water for extended periods, the collagen in bones, cartilage, and connective tissue breaks down and dissolves into the liquid. This is why well-made bone broth becomes gelatinous when refrigerated—the gelatin is converted collagen.

The collagen in bone broth works through the same mechanism as collagen supplements. Your digestive system breaks it down into amino acids and small peptides, which your body can then use for various functions, including producing its own collagen.

Bones themselves contain collagen in their organic matrix. Cartilage, tendons, and connective tissue attached to bones are even richer in collagen. This is why the most collagen-rich broths use bones with lots of cartilage and connective tissue, not just plain bones.

What’s in Bone Broth Besides Collagen?

Unlike isolated collagen supplements, bone broth provides a complex mixture of compounds:

• Collagen and gelatin: The main attraction for collagen seekers
• Amino acids: Including glycine, proline, and glutamine
• Minerals: Calcium, magnesium, phosphorus, and others leach from bones during cooking
• Glucosamine and chondroitin: From cartilage, potentially supporting joint health
• Hyaluronic acid: Small amounts from connective tissue
• Fat: Varies based on bones used; can be skimmed off

This whole-food complexity is both an advantage and a limitation. You get multiple beneficial compounds, but you can’t know exactly how much collagen or any specific nutrient you’re getting since content varies based on ingredients and preparation.

Making Collagen-Rich Bone Broth at Home

The key to collagen-rich bone broth is using the right bones and cooking long enough. Here’s how to maximize collagen content.

Best bones for collagen:

• Chicken feet (extremely high in collagen)
• Beef knuckles and joints
• Oxtail
• Neck bones
• Pig feet
• Marrow bones (add collagen-rich joints too)

Basic method:

1. Place 2-3 pounds of bones in a large pot or slow cooker
2. Add cold water to cover by 2 inches
3. Add 2 tablespoons of apple cider vinegar (helps extract minerals)
4. Bring to a simmer (not a rolling boil)
5. Skim any foam that rises
6. Simmer for 12-24 hours (chicken) or 24-48 hours (beef)
7. Strain and cool

You’ll know you’ve extracted good collagen if the broth gels when refrigerated. A wobbly, jiggly broth indicates high gelatin content.

How Much Collagen Is in Bone Broth?

This is where bone broth differs significantly from supplements: there’s no standardized amount.

Research on bone broth collagen content shows huge variation. Factors affecting collagen content include:

• Type and amount of bones used
• Whether collagen-rich parts like feet are included
• Cooking time
• Cooking temperature
• Water-to-bone ratio

Some estimates suggest a cup of well-made bone broth might contain 5-15 grams of collagen, but this varies wildly. A weak broth simmered only a few hours might have minimal collagen, while a concentrated broth made primarily with chicken feet could have substantially more.

Unlike supplements where you know you’re getting exactly 10 grams of collagen per scoop, bone broth is inherently variable. If precise dosing matters for your goals, supplements provide more certainty.

Bone Broth vs. Collagen Supplements

Both bone broth and supplements provide collagen, but they suit different needs.

Choose bone broth if:

• You value whole foods and traditional nutrition
• You enjoy the taste and versatility of broth
• You want additional nutrients beyond just collagen
• You have time to make it or budget for quality commercial broth
• Precise collagen dosing isn’t critical for your goals

Choose supplements if:

• You need consistent, measured collagen intake
• Convenience is a priority
• You want tasteless collagen to add to any food or drink
• You’re following a specific protocol based on research doses
• Making broth isn’t practical for your lifestyle

Many people use both approaches. They enjoy bone broth as a nutritious food while also taking supplements for consistent collagen intake. These aren’t mutually exclusive choices.

Using Bone Broth for Collagen Benefits

If you’re using bone broth as your collagen source, these practices help maximize potential benefits.

Consume regularly. Occasional bone broth won’t provide the consistent collagen intake associated with benefits in research. Aim for at least a cup daily.

Make it concentrated. Stronger broth means more collagen per cup. Use more bones relative to water, include collagen-rich parts, and cook longer.

Use it consistently. Just like with supplements, 8-12 weeks of consistent use is reasonable before evaluating results.

Don’t forget vitamin C. Your body needs vitamin C to synthesize collagen. Bone broth doesn’t contain vitamin C, so ensure adequate intake from fruits, vegetables, or supplements.

Consider combining approaches. Using bone broth alongside a collagen supplement ensures you’re getting enough collagen even on days when you don’t have broth.

Commercial Bone Broth Options

Not everyone has time to simmer bones for 24 hours. Commercial bone broth has improved significantly, though quality varies.

When choosing commercial bone broth, look for:

• Long-simmered products (cooking time should be noted)
• Minimal ingredients (bones, water, vinegar, and perhaps vegetables)
• Gelatinous texture when cold (sign of collagen content)
• Reputable brands that focus on bone broth quality

Avoid products that are mostly stock or bouillon with minimal collagen content. True bone broth should be gelatinous, not thin and watery.

Commercial bone broth is more expensive than homemade per serving, but far more convenient. Bone broth protein powders are another option, providing dried bone broth that you reconstitute.

The Bottom Line

Bone broth is a time-tested, whole-food source of collagen that provides additional nutrients not found in isolated supplements. The collagen in bone broth works through the same mechanism as supplement collagen—it’s broken down and used by your body.

However, bone broth lacks the dosing precision of supplements. If you need consistent, measured collagen intake, supplements provide that certainty. If you value whole-food nutrition and enjoy using broth in cooking, homemade or quality commercial bone broth is an excellent addition to your diet.

For many people, the best approach combines both: enjoying bone broth as a nutritious food while using supplements to ensure consistent collagen intake. Traditional foods and modern supplements can complement each other nicely.

Want to learn more? Explore our related guides:

• Collagen-Rich Foods
• Collagen 101: Everything You Need to Know
• Best Collagen Supplements
• Collagen Benefits: What Research Shows
• Multi-Collagen Supplements Guide

---

Have questions about bone broth or dietary collagen? I’m happy to share general information. For specific nutrition advice, consult with a registered dietitian.