If you’ve googled “how to get more collagen naturally” lately, you’ve probably seen bone broth pop up repeatedly. It’s been hailed as a traditional remedy for everything from joint pain to glowing skin, but how much of that is backed by science and how much is just wellness marketing?
The answer lies somewhere in between.
Bone broth does contain naturally occurring collagen as well as gelatin, amino acids like glycine and trace minerals, all of which are important for maintaining connective tissues. However, the collagen in bone broth isn’t a magic bullet. It’s simply part of a supportive approach to keeping your skin, joints and gut lining healthy over time. ¹
When you simmer bones for hours (or even days), the collagen-rich connective tissues break down into smaller components that are more digestible. These amino acids are then available for your body to use where needed: skin, cartilage, tendons, ligaments and even your digestive tract lining.
That’s why people often say regular bone broth leaves their skin feeling plumper, their digestion calmer, or their joints less creaky. It’s not an overnight effect, but it does provide your body with the raw materials it needs.
Bone broth and skin health
Collagen is a structural protein that keeps skin firm, elastic and hydrated. From your mid-twenties, your body naturally starts producing less collagen. As this process accelerates through your thirties, forties and beyond, fine lines, sagging and dryness become more noticeable.
While no food can reverse this, a collagen-rich diet can support the structures beneath your skin. Bone broth helps because it’s high in type I and type III collagen, the same types found in your skin. ²
People often describe their complexion as looking “plumper” or “healthier” after a few months of daily bone broth. It’s subtle, but cumulative.
Bone broth for joints and mobility
Joint stiffness, especially in the knees, hips and hands, is another area where bone broth shines. Collagen from bones and cartilage helps replenish the building blocks your body uses to cushion and lubricate joints.
Over time, collagen depletion leads to thinner cartilage and more friction. By consuming collagen-rich bone broth, you’re giving your body the tools to maintain flexibility and ease of movement. ³ It’s particularly helpful if you’re active, ageing, or managing mild joint discomfort.
Read more about why joints hurt or become stiff with age.
Bone broth for gut health
Bone broth also contains gelatin, a cooked form of collagen that can help support gut lining integrity. If you struggle with bloating, food sensitivities or IBS symptoms, gelatin’s soothing properties may help protect and rebuild your digestive lining over time. ⁴
This is why bone broth often features in gut health protocols like GAPS or autoimmune paleo diets.
Bone broth vs collagen supplements
Both have their place. Bone broth is a whole food packed with extra nutrients, minerals, amino acids, electrolytes, while collagen supplements offer precision.
Supplements provide a concentrated, consistent dose of hydrolysed collagen peptides (the type best studied for skin and joint benefits). Bone broth varies from batch to batch, and while nourishing, it’s less targeted.
How long does it take to notice benefits?
With bone broth, patience pays off. Most people start noticing improvements in skin hydration, joint comfort or digestion after 6-12 weeks of regular consumption. The key is consistency, collagen isn’t a quick fix, but a long-term investment in your health.
Bone broth contains natural collagen that supports healthy skin, joints and gut lining. It’s not as concentrated as a supplement, but it’s a valuable, nourishing addition to your routine.
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