How Much Bone Broth Should You Drink Per Day? The Honest Answer

Everyone Is Asking. Nobody Is Answering Properly.

Type "how much bone broth per day" into Google and you'll get a range of answers so wide they're practically useless. "One cup." "Three cups." "As much as you want." "Don't overdo it."

The truth is: there is no universal answer. But there is a smart answer — one based on your goals, your lifestyle, and what the science actually says.

In this article, we're going to give you that answer.

What Happens When You Drink Bone Broth Daily?

Before we talk quantities, let's talk about what bone broth actually does in your body — because the "how much" depends entirely on "what for."

Bone broth is a rich source of collagen, gelatin, glycine, glutamine, and minerals. These compounds have different absorption rates, different saturation points, and different mechanisms of action:

Collagen and gelatin begin to show measurable effects on skin, joints, and gut lining after approximately 4–8 weeks of consistent daily intake.

Glycine has acute effects — a single serving can influence sleep quality, stress response, and liver function within hours.

Minerals accumulate gradually and contribute to your overall daily mineral balance.

Glutamine supports gut lining repair continuously, with benefits compounding over weeks.

This means that bone broth is not a supplement you take in high doses for short periods. It's a food you consume consistently, at moderate amounts, over time. The compounding effect is where the real benefits live.

The Science-Backed Answer: How Much Is Enough?

Based on the available clinical research and nutritional analysis of bone broth, here is what the evidence suggests:

For general health maintenance: 1 serving per day (approximately 200–240ml, or one The Osso stick dissolved in hot water) is sufficient to provide meaningful amounts of glycine, collagen precursors, and minerals.

For targeted gut healing: Some practitioners recommend 2 servings per day — one in the morning on an empty stomach, one in the evening — for people actively working to repair intestinal permeability or manage digestive conditions.

For skin and joint support: 1–2 servings per day, consumed consistently for a minimum of 6–8 weeks. Studies on collagen supplementation consistently show that the threshold for visible benefits is time, not volume — doubling your intake doesn't halve the time to results.

For athletes and active individuals: 1–2 servings per day, ideally one serving post-workout to support joint recovery and collagen synthesis (which peaks in the hours following exercise).

The bottom line: 1 serving per day, every day, consistently is the most evidence-aligned recommendation for most people.

When Is the Best Time to Drink Bone Broth?

Timing matters — not because bone broth becomes a different substance at different times of day, but because pairing it with the right context maximises its effects.

Morning (fasted): Drinking bone broth first thing in the morning, before food, allows the glycine and glutamine to reach the gut lining without competing with other nutrients for absorption. This is particularly beneficial for gut health and digestion. Many people also find it a satisfying, low-calorie alternative to coffee that provides sustained energy without the cortisol spike.

Pre-workout: The amino acids in bone broth, particularly glycine and proline, support collagen synthesis in tendons and cartilage. Research from the Australian Institute of Sport found that collagen supplementation taken 30–60 minutes before exercise significantly increased collagen synthesis markers compared to supplementation at other times.

Evening (before bed): As we covered in our sleep article, glycine lowers core body temperature and promotes deeper, more restorative sleep. Drinking bone broth 30–60 minutes before bed is one of the most underrated sleep optimisation strategies available.

With or between meals: Bone broth consumed with meals can support digestion by stimulating gastric acid production and providing gelatin that helps slow the absorption of carbohydrates, contributing to more stable blood sugar levels.

The simplest approach: if you're unsure, drink it in the morning. It sets a positive nutritional foundation for the day and builds the habit consistently.

Can You Drink Too Much Bone Broth?

For most people, 1–2 servings per day is ideal. More is not necessarily harmful, but there are a few things to consider:

Histamine sensitivity: Bone broth is naturally high in histamine, which forms during the long cooking process. People with histamine intolerance may experience symptoms (headaches, skin flushing, digestive discomfort) if they consume large quantities. If this applies to you, start with half a serving and increase gradually.

Sodium content: Traditional bone broth can be high in sodium. The Osso sticks are made with minimal added salt, but if you are on a sodium-restricted diet, factor your bone broth intake into your daily total.

Protein load: Bone broth contains meaningful amounts of protein. Excessive protein intake in one sitting is generally excreted rather than utilised, so there's limited benefit to drinking multiple servings at once.

The practical answer: 2 servings per day is the upper range of what most people benefit from. Beyond that, you're likely spending money without additional returns.

The Best Way to Build the Habit

The biggest challenge with bone broth isn't the quantity — it's the consistency. Benefits compound over weeks and months, which means that 1 cup every day for 60 days is dramatically more effective than 3 cups a day for 20 days.

How to make it stick

Attach it to an existing habit — drink your bone broth while your morning coffee brews, or as part of your evening wind-down routine.

Keep it convenient — The Osso sticks dissolve in hot water in under a minute, removing every friction point.

Track it simply — a tick in your phone's notes app each day you drink it is enough.

Don't aim for perfection — if you miss a day, simply continue the next day. The compounding benefit is in the average, not the streak.

“The Osso bone broth sticks dissolve in hot water in under a minute — making the daily habit effortless. Pre-order at the-osso.com. Shipped across Europe.”