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Updated on July 3, 2024
You’ve probably heard a whole lot of hype about bone broth and collagen. You may have also heard that they offer similar benefits.
So what’s the difference between them? Should you have both at once, or should you pick one? Here’s what to know about each of these much-loved health ingredients.
Collagen is the most abundant protein in your body (1).
It’s the “glue” that holds your body together and is found in your bones, joints, skin, hair, nails, connective tissue, and more. Spoiler: it’s the most coveted ingredient in bone broth!
People who take collagen regularly often enjoy reduced joint pain, more energy, younger-looking skin, thicker hair, and more (2, 3).
Our bodies naturally produce collagen on their own, but from our 20s onward, that natural production starts to decrease by 1% each year (4). This usually results in weaker bones, achy joints, aging skin, brittle hair, and other downsides. One of the reasons people love collagen supplements is because they can help replenish the natural collagen they’ve lost and heal these symptoms.
Bone broth is pretty much what it sounds like: a broth made by simmering animal bones and connective tissues. The broth is packed with nutrients, and humans have been making it since the prehistoric era.
Depending on which types of bones and ingredients you use, you’ll enjoy a range of health benefits. Bone broths made from animal bones include calcium, potassium, magnesium, phosphorus, and other minerals (5). Broths made with fish bones are loaded with iodine (6). Connective tissue in broth includes chondroitin and glucosamine for joint health, while marrow offers vitamin A, vitamin K2, iron, zinc, manganese, boron, and more (7, 8).
And of course, all of these bones and connective tissues in broth contain the most sought-after ingredient of all: collagen (9, 10).
One of the first things to consider when comparing collagen vs. bone broth is the actual collagen content in each. Health perks like joint health, strong bones, and a youthful glow are most people’s motivation for drinking bone broth. But those are all benefits that come directly from the collagen that’s in bone broth.
Realistically, collagen is just one of many ingredients in bone broth, so you may not experience the results you’re looking for by drinking bone broth alone. A collagen supplement, on the other hand, is collagen in its most concentrated form—that’s sure to give you an array of transformational health benefits.
The amount of collagen in bone broth can vary widely based on how the broth is made and which ingredients are in it. Because of this, you may never know how much collagen you’re getting when you consume bone broth.
One cup of bone broth can contain anywhere from 5 to 17 grams of collagen (11). With collagen powder, on the other hand, you know exactly how much you’re getting—and it comes in one small serving size.
When it comes to collagen, you want to check the label for at least 10 grams of collagen per serving. You can mix it into your coffee, tea, smoothie, baked goods, and more. It’s a great option if you don’t want to consume several cups of bone broth every day or have to guess how many cups you need to hit your collagen goals.
Collagen and bone broth are both healthy ingredients that can boost your collagen levels. However, collagen supplements are much easier to add to your routine, and often contain more collagen per serving than bone broth. Supplement with 10 to 40 grams to get enough collagen each day.
Claire Hannum is a New York City-based writer, editor, wellness seeker, and reiki practitioner. Her writing has appeared in Self, Health, Prevention, and over a dozen other publications.
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
