Bone Broth for Bone Health: Strengthen Your Frame Naturally

Think bone health is only a concern once you start collecting senior discounts? 

Hate to break it to you, but your bones don’t wait for retirement.

The natural dip in bone density that comes with age can lead to lost strength, a shorter posture, and even fractures — sometimes from something as small as a sneeze — long before you’re totally gray.

So let’s answer the big question: Is bone broth good for your bones? 

We’re breaking down the facts, the research, and what makes this ancient staple a modern-day bone health booster.

🦴 BONE HEALTH BASICS: BMD, OSTEOPENIA, AND OSTEOPOROSIS

Over 10 million Americans have osteoporosis, and another 44 million have low bone density — many without even knowing it.[*]

Bone mineral density (BMD) is your bones’ strength score. The more calcium and essential minerals they contain, the sturdier they are.[*]

Osteopenia is the early warning sign — when BMD dips below normal but hasn’t yet reached osteoporosis levels.[*]

If left unchecked, it can quietly progress to full-blown osteoporosis: a condition where your bones become so brittle that even a minor fall can lead to a break.

These are known as “silent diseases” because there are usually no symptoms until it’s too late.[*] And the worst part? There’s no cure once it sneaks up on your skeleton.

⚠️ THE SNEAKY RISKS OF WEAK BONES

You won’t actually feel your bones weakening — until something breaks. And that’s more common than you think:[*]

• Osteoporosis causes an estimated 2 million fractures per year!

• 1 in 2 women and 1 in 4 men over 50 will break a bone due to osteoporosis.

• For women, fractures are more common than heart attacks, strokes, and breast cancer combined.

And we’re not talking crazy skateboarding accidents only. When bones are brittle, simple acts like coughing, bending over, or bumping into furniture can lead to a fracture.[*][*]

Your spine is especially vulnerable. According to the Mayo Clinic, weakened vertebrae can collapse, causing chronic back pain, a hunched-forward posture, and a noticeable loss in height.[*]

Plus, fractures from osteoporosis don’t just hurt — they often seriously impact your independence, quality of life, and even longevity.[*]

⬇️ WHAT ACTUALLY CAUSES BONE LOSS?

Your bones hit peak density around age 30, then gradually lose strength as breakdown outpaces rebuilding.[*] But several lifestyle and health factors can accelerate that loss, including:[*]

• A sedentary lifestyle

• Diets low in bone-supporting nutrients like calcium, magnesium, and vitamin D

• Hormonal shifts, such as post-menopausal estrogen decline

• Alcohol and tobacco use

Taking steps today to support your bones through nutrition, movement, and smarter daily habits builds a stronger you tomorrow. But does bone broth strengthen bones, too?

🔎 BONE BROTH FOR BONE HEALTH: HYPE OR HEALING?

Bone broth is an ancestral staple made by simmering animal bones for 12+ hours to extract every last drop of nutrition from the bones and bone marrow. 

Bone might seem solid, but it’s actually living tissue that’s always in flux. Specialized cells break down old bone while others build new bone.[*]

Your bones need the right building blocks to keep more bone mass than it loses — and bone broth delivers a few heavy hitters to the job site:

💪 COLLAGEN: THE BONE BUILDER

Collagen isn’t just for glowy skin and joint support — it’s the main protein that gives your bones their strength, structure, and staying power.[*] 

Your body’s collagen production starts declining in your mid-20s, dropping about 1.5% every year.[*][*] Less collagen means a weaker framework for your bones.

Bone broth is one of the best whole-food sources of collagen. And the research behind it? Pretty compelling:

• Collagen holds growth factors that tell bone-building cells to get to work, helping to make bones stronger and denser.[*]

• Animal studies show collagen quickly stimulates bone formation, improves BMD and bone strength, and helps prevent bone loss.[*]

In one study, women who took 5 grams of collagen daily for a year saw higher BMD and better bone turnover markers. The placebo group? Their BMD declined.[*] 

When researchers checked in four years later, the women taking collagen continued to gain bone density, which may give us a clue about its long-term benefits.[*]

🏗️ MINERAL SUPPORT

Bone broth naturally contains minerals like calcium, magnesium, potassium, phosphorus, sodium, and iron — all vital for bone remodeling and density.[*]

Sure, it’s not a mega-dose. But research shows that higher overall dietary intakes are linked to stronger, denser bones.[*] So even small amounts add up to big wins.

Collagen can also enhance calcium retention, adding to the benefits of bone broth.[*]

Now that we’ve covered BMD, you might be wondering: Is bone broth good for osteoporosis?

💡 BONE BROTH AND OSTEOPOROSIS: NEW RESEARCH

Most studies explore the individual nutrients in bone broth — but one in 2024 went a step further and tested bone broth for osteoporosis specifically.

Scientists gave mice either chicken bone broth or a placebo. The bone broth group saw impressive benefits:[*]

• Fewer bone-breaking cells

• Higher bone mineral density

• More bone tissue volume

• Slower progression of osteoporosis

Big results for such a simple staple! This research highlights the potential of using bone broth for osteoporosis prevention and management — especially when combined with other bone-supporting habits.

🌟 MAKE YOUR BONES PROUD: 5 SIMPLE HABITS FOR A STRONGER FUTURE 

Healthy aging doesn’t have to mean overhauling your lifestyle. Bone broth is one of those rare wellness habits that’s easy to keep and even easier to pair with daily rituals that support bone health.

Bare Bones Instant Bone Broth packets make self-care low effort and high reward. Just rip, mix with water, and:

☕ SIP IT STRAIGHT (OR JAZZ IT UP!)

The easiest way to use bone broth for bone density? Heat up a mug for a savory afternoon pick-me-up or a cozy evening wind-down. 

Want to switch things up? Make your bone broth taste even better and more satisfying with these simple tips.

🍲 ADD IT TO YOUR MEALS + SNACKS

Did you know higher protein intake is linked to a lower risk of fractures?[*] 

Each serving of our Instant Bone Broth provides 10g of protein, making it a nutritious upgrade for all your recipes.

Use it instead of water, sketchy bouillon, or basic stock to add depth of flavor and bone-nourishing benefits from collagen and minerals.

👉 Check out this guide for 20+ ways to incorporate bone broth into your everyday meals!  

🥦 PAIR IT WITH WHOLE FOODS FOR BONE HEALTH

Research shows that higher fruit and vegetable intake is linked to better BMD and slower bone loss over time — just one of many reasons why the whole foods movement is here to stay.[*] 

Long-term studies also connect higher omega-3 intake to a lower risk of hip fracture (up to 80% lower in some cases!).[*]

Then there’s calcium. The average US diet only delivers about 600 mg per day, which is far below the recommended amount for strong bones. But boosted calcium intakes = better BMD.[*]

So as you’re pairing bone broth with seasonal superfoods, don’t forget to include bone-supportive nutrients like:

• Magnesium. Leafy greens, avocados, nuts, seeds, whole grains, and beans.

• Phosphorus. Beans, seeds, whole grains, nuts, dairy products, and protein-rich foods like meat and fish.

• Vitamin K. Leafy greens (broccoli, Brussels sprouts, spinach, kale).

• Potassium. Bananas, sweet potatoes, tomatoes, prunes, and other fruits and vegetables.

• Omega-3s. Fatty fish (salmon, sardines), flaxseeds, chia seeds, and walnuts.

• Calcium. Dairy products (milk, yogurt, cheese), dark leafy greens (kale, collard greens, broccoli), fortified plant-based milks, tofu, and fish with edible bones (sardines).

• Vitamin D. Oily fish (salmon, sardines, mackerel), egg yolks, and fortified foods like some cereals and dairy products.

When you pair these with bone broth, you’re giving your bones everything they need to thrive.

😎 GET MORE VITAMIN D FROM THE SUN, SAFELY

Studies show that higher vitamin D levels help prevent bone loss and reduce the risk of fractures — especially as we age.[*]

The best part? Your body can make it all on its own with just 10–30 minutes of sunlight exposure per day (depending on your skin tone and location).[*]

🌞 Collagen doesn’t just help your bones — it may also protect your skin from sun damage. Learn how to soak up the benefits without the burn here!

🏋️ BONE BROTH + MOVEMENT = THE POWER DUO

A combination of these activities is best for building and maintaining healthy bones as you age:[*]

• Weight-bearing exercises. Walking, jogging, dancing, racket sports, etc.

• Resistance training (weight lifting). Body weights, free weights, weight machines, and resistance bands.

• Balance training. Yoga, Pilates, Tai Chi, etc.

Sip a cup of bone broth post-workout, and you’ve got the nutrients your bones need to rebuild stronger.[*] 

Plus, the naturally occurring electrolytes in bone broth help replenish your hydration tank (no sugary sports drinks required).

These are all simple daily wellness rituals your bones can get behind.

💙 STRONGER BONES START WITH BARE BONES

Let’s hear it for your bones! They’ve carried you this far — and with a little TLC, they’ll keep you going strong for decades to come.

From your morning mug and afternoon workout to your evening wind-down, Bare Bones Instant Bone Broth gives your body the minerals, protein, and collagen it craves.

🫶 We make showing up for your future self taste really good. Find your favorite flavor now, and support what supports you.