# Bone Broth Side Effects: What You Need to Know Before You Start
Bone broth is generally very well-tolerated — most people drink it daily without any issues. But if you're new to it, or if you've read anything suggesting it might cause problems, this guide covers what the evidence actually says.
The short answer: for the vast majority of people, bone broth is safe and beneficial as a daily food. A small number of people need to start slowly or take some precautions. Let's go through both.
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Is Bone Broth Safe to Drink Daily?
Yes, for most people. Bone broth is a whole food that humans have consumed for thousands of years. It contains no synthetic compounds, no pharmaceutical-grade doses of anything, and is metabolised as food — not as a supplement.
Daily intake of 1–2 cups per day is considered safe and appropriate for most healthy adults. Even those with more sensitive systems typically find that starting with a smaller amount (half a cup) and gradually increasing over a week or two allows the digestive system to adjust comfortably.
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Potential Side Effects of Bone Broth
1. Digestive Adjustment Period
The most common "side effect" is simply adjustment. If you haven't been consuming much gelatin, collagen, or glycine-rich foods, introducing a daily cup of bone broth can temporarily cause:
- Mild bloating in the first few days
- Loose stools (uncommon, but possible initially)
- A feeling of fullness or mild nausea if consumed on a very empty stomach
This is not a sign that bone broth is harmful — it's the gut adjusting to a new food. Most people find these effects resolve within 3–5 days of regular use.
What to do: Start with half a cup per day for the first week, then increase to a full cup (or two) as your digestive system adapts.
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2. Histamine Sensitivity
This is the one legitimate concern for a subset of people. Bone broth is a high-histamine food because histamine forms naturally during the long cooking process. People with histamine intolerance — a condition where the body has difficulty breaking down histamine — may experience:
- Headaches
- Skin flushing
- Runny nose or sneezing
- Rapid heartbeat
- Digestive discomfort
Histamine intolerance is relatively uncommon, but if you have known sensitivities to aged cheeses, fermented foods, wine, or cured meats, you may want to test bone broth in small amounts first.
What to do: Start with a very small amount (1–2 tablespoons in warm water). If you react, consult a healthcare professional before continuing.
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3. Lead Concerns (Addressed by Sourcing Quality)
Some older studies raised concerns about heavy metal (particularly lead) content in bone broth made from certain types of bones. Lead can accumulate in animal bones if the animal was raised in a contaminated environment.
This is why sourcing matters. Grass-fed, pasture-raised cattle in clean environments (such as Australian farms) accumulate significantly less environmental contamination than animals raised near industrial areas or on contaminated pasture. Our bones are sourced from certified Australian grass-fed cattle and tested for heavy metal compliance.
If you're making bone broth at home, use bones from a trusted, traceable source — ideally organic or certified grass-fed.
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4. Sodium Content
Some commercial bone broths and concentrates are high in sodium — particularly those using added salt as a flavouring or preservative. High sodium intake is a concern for people with hypertension or kidney conditions.
Our concentrates are made without added salt. The naturally occurring sodium from the bones and any seasoning is minimal per serving. Always check the nutritional information on any bone broth product you purchase.
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5. Not a Substitute for a Balanced Diet
Bone broth is rich in certain amino acids (particularly glycine, proline, and hydroxyproline) but is not a complete protein source. It doesn't contain all essential amino acids in meaningful quantities — it lacks lysine, methionine, and the branched-chain amino acids you'd find in muscle meats.
This isn't a side effect per se, but it's worth noting: bone broth is a powerful addition to a nutritious diet, not a replacement for whole protein sources.
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Who Should Take Care with Bone Broth?
Most people can drink bone broth freely. The following groups should be more cautious and may benefit from talking to a GP or dietitian first:
- **People with histamine intolerance** — see above
- **People with chronic kidney disease** — bone broth contains potassium and phosphorus; those on a kidney diet may need to manage intake
- **Pregnant women** — bone broth is safe in moderation; concerns about heavy metals are minimised by using a quality, traceable product. If unsure, consult your midwife.
- **People with gout** — bone broth is low in purines compared to organ meats, but those with severe gout may want to monitor intake alongside other dietary changes
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The Vast Majority of People Experience No Issues
To put this in perspective: the most common experience with bone broth is simply no side effects at all. Most people start drinking it, feel the digestive and energy benefits within a week or two, and continue without interruption.
The adjustment period is the most likely thing you'll notice, and it's temporary and minor.
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FAQ
Q: Can bone broth cause constipation?
Unlikely. Some people find the gelatin helps regulate bowel movements. If anything, a small number report looser stools initially — the opposite of constipation. Staying well-hydrated alongside bone broth intake helps.
Q: Can bone broth upset your stomach?
Rarely, and usually only in the first few days. If you experience persistent stomach discomfort, start with smaller amounts or try a different flavour. Some people find plain (original) broth easier to tolerate initially than spiced variants.
Q: Is bone broth safe for people with IBS?
Many people with IBS specifically drink bone broth as part of a gut-supporting diet. The gelatin and glycine may support gut lining integrity. However, if you have SIBO (small intestinal bacterial overgrowth), high-histamine foods like bone broth can be problematic — consult your healthcare provider.
Q: Does bone broth affect sleep?
Potentially, in a positive way. The glycine in bone broth has been associated with improved sleep quality in research settings. A warm cup before bed is a popular evening ritual for this reason.
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Ready to Try?
If you're considering adding bone broth to your daily routine, starting with a quality grass-fed concentrate makes the process simple. No 48-hour cooking sessions, no batch prep — just hot water and a teaspoon.
Our original grass-fed beef bone broth is a clean starting point — no spices, just pure bone broth concentrate. If you enjoy the daily ritual, explore our turmeric variant for additional anti-inflammatory support, or the garlic & herb for a more savoury daily drink.
Free UK delivery on every order.
