Bone Broth Collagen Benefits: What Research Actually Shows

Bone broth collagen provides glycine, proline, hydroxyproline, and glutamine — the amino acids your body uses to build and repair connective tissue, gut lining, and cartilage. The strongest evidence supports joint pain relief, improved body composition when paired with exercise, and better sleep quality from glycine. Gut health and skin benefits have promising preliminary data but lack the large, independent clinical trials that would make them certainties. Here's what the research actually shows, where the evidence is strong, and where the marketing has gotten ahead of the science.

That last part matters. Collagen supplements are a $7 billion industry, and "benefits" articles on the internet tend to read like press releases. We'd rather give you the honest picture — including the caveats — so you can make a real decision.

What Is Bone Broth Collagen, Exactly?

Bone broth collagen is protein derived from simmering animal bones, marrow, and connective tissue. When you slow-cook beef bones for 12-24 hours, the collagen in the bones and cartilage breaks down into gelatin and amino acids. Bone broth protein powder is that broth, dehydrated and concentrated.

This makes it different from regular collagen peptides (hydrolyzed collagen), which typically come from bovine hides — cow skin — and are enzymatically broken into small fragments for fast absorption.

The distinction matters because most clinical research on collagen benefits used hydrolyzed collagen peptides, not bone broth protein. The amino acids are the same — glycine, proline, hydroxyproline — but concentrations differ. A 2019 study in the International Journal of Sport Nutrition and Exercise Metabolism found that homemade bone broth delivered significantly lower collagen precursor concentrations than a 20g dose of collagen supplements, with high variability between batches (Alcock et al., 2019).

The key word there is homemade. Bone broth protein powders like PaleoPro Bone Broth Collagen are concentrated and standardized — you get a consistent dose per serving, which is the whole point of a supplement.

For a deeper look at the different collagen types and which ones you actually need, see our collagen types explained guide.

Does Bone Broth Collagen Help Your Joints?

This is where the evidence is strongest. Multiple randomized controlled trials and meta-analyses support collagen supplementation for joint pain, particularly in osteoarthritis.

A 2023 meta-analysis in the Journal of Orthopaedic Surgery and Research analyzed four RCTs with 507 osteoarthritis patients and found significant pain relief in the collagen peptide group versus placebo (Chen et al., 2023). A larger 2024 trial sequential meta-analysis in Osteoarthritis and Cartilage covering 35 RCTs and 3,165 patients confirmed "small-to-moderate effects" on pain and function with minimal side effects.

One particularly compelling trial: 40mg per day of undenatured Type II collagen (UC-II) outperformed glucosamine + chondroitin after 90 days. WOMAC pain scores dropped 33% with collagen versus 14% with the glucosamine combo (Crowley et al., 2009).

Why does this matter for bone broth specifically? Bone broth from joints and cartilage contains Type II collagen — the type found in your joint cartilage. Bovine hide collagen provides Type I and III but virtually no Type II. Bone broth protein's advantage here is that it naturally delivers a mix of all three types.

The practical takeaway: if joint health is your primary goal, 10-15g of bone broth collagen daily for at least 12 weeks is a reasonable starting point, based on the effective doses used in research.

What About Gut Health?

Here's where we need to be straight with you. The gut health claims around bone broth are popular, plausible, and — so far — not proven by rigorous human trials.

The theory is sound. Bone broth collagen is rich in glycine and glutamine, two amino acids directly involved in maintaining the intestinal barrier. Glycine has documented anti-inflammatory properties and supports mucosal lining integrity (Razak et al., 2017). Glutamine is the primary fuel source for enterocytes — the cells lining your intestine (Rao & Samak, 2012).

But "theoretically should help" and "proven to help in humans" are different things. Here's the current state of the evidence:

Supportive: A 2022 open-label study found that 20g per day of collagen peptides significantly reduced bloating and intestinal discomfort over 8 weeks in healthy women (Abshire et al., 2022). That's encouraging, but the study had no placebo control — participants knew what they were taking.

Mixed: A 2023 randomized crossover trial gave runners 10g of collagen peptides daily for 7 days before intense exercise that typically increases gut permeability. Collagen didn't significantly affect intestinal permeability markers, though LPS levels (a marker of bacterial leakage) were lower in the collagen group (Taylor et al., 2023).

Context: A 2024 glutamine meta-analysis analyzing 10 clinical trials found that glutamine supplementation didn't significantly reduce intestinal permeability overall — though high doses (above 30g/day) showed effects in short-term use (PMID: 39397201). That's far more glutamine than you'd get from a serving of bone broth.

Does this mean bone broth collagen does nothing for your gut? No. It means we can't point to a double-blind, placebo-controlled trial and say "here's the proof." The mechanistic evidence is real. The amino acids do what they do. Many people report digestive improvement. But honest science requires noting the gap between mechanism and clinical proof.

If you're dealing with gut issues, bone broth collagen is a reasonable addition to an anti-inflammatory diet — not a standalone fix. We go deeper on which proteins support gut health (and which ones wreck it) in our best protein powder for gut health guide.

Can Bone Broth Collagen Improve Your Skin?

Short answer: maybe. Longer answer: the evidence is more complicated than the collagen industry wants you to believe.

Several meta-analyses have found that oral collagen supplementation improves skin hydration and elasticity. A 2021 systematic review of 19 RCTs (1,125 participants) found significant improvements after 90 days of supplementation (de Miranda et al., 2021). A 2023 meta-analysis of 26 RCTs confirmed those findings (Choi et al., 2023).

Then came the cold water. A 2025 meta-analysis in The American Journal of Medicine analyzed 23 RCTs and found something uncomfortable for the collagen industry: when they looked at only high-quality studies, the skin benefits disappeared. When they excluded industry-funded studies, the benefits also disappeared (Myung & Park, 2025).

What does that mean? Not that collagen definitely doesn't help skin. It means the strongest "proof" came from studies funded by the companies selling collagen. When independent researchers ran better-designed studies, the results weren't there — at least not yet.

We're not going to tell you collagen will erase your wrinkles. We will tell you that the amino acids in collagen are precursors to your body's own collagen production, and that providing those building blocks is biologically plausible as a support mechanism. If skin health is a goal, 2.5-5g daily for 8-12 weeks is what the positive studies used.

Bone Density, Muscle Recovery, and Body Composition

Two areas where the evidence is more encouraging:

Bone Density

A 12-month RCT gave postmenopausal women 5g of specific collagen peptides daily. The result: significantly increased bone mineral density in the femoral neck and spine, plus improved bone formation markers (Konig et al., 2018). A follow-up showed sustained BMD increases over 4 years. The strongest results combined collagen with calcium and vitamin D.

Body Composition

A 2015 RCT gave 53 sarcopenic elderly men 15g of collagen peptides daily alongside resistance training for 12 weeks. The collagen group gained significantly more fat-free mass (+4.2kg vs +2.9kg) and lost more fat mass (-5.4kg vs -3.5kg) compared to placebo (Zdzieblik et al., 2015). A 2021 replication in middle-aged men confirmed the results.

Important caveat: collagen is NOT a complete protein. It lacks tryptophan and is low in BCAAs. It shouldn't replace a complete protein source like beef protein isolate for muscle protein synthesis. The body composition benefits likely come from collagen supporting connective tissue recovery alongside exercise — not from collagen directly building muscle. For complete protein, pair it with something like PaleoPro Paleo Protein, which delivers 26g of complete protein from grass-fed beef.

The Glycine Factor: Collagen and Sleep

This one surprised us too. Glycine — the most abundant amino acid in collagen, making up about a third of its content — has documented sleep-promoting effects.

A study in Sleep and Biological Rhythms found that 3g of glycine before bed improved subjective sleep quality, shortened time to fall asleep, and improved next-day cognitive performance (Yamadera et al., 2007). Follow-up research confirmed that glycine works by lowering core body temperature through peripheral vasodilation and acting on NMDA receptors in the brain's circadian clock (Bannai et al., 2012).

One serving of bone broth collagen delivers roughly 3g of glycine — right in the range used in the sleep studies. This makes an evening serving of PaleoPro Bone Broth Collagen in warm water or herbal tea a simple sleep-support habit with actual research behind it.

Bone Broth Collagen vs. Other Collagen Sources

The "marine collagen is better absorbed" claim you'll see everywhere deserves scrutiny. Marine collagen peptides are typically processed to a smaller molecular weight than bovine peptides. When both are hydrolyzed to the same size, absorption rates are comparable. The advantage is in processing technique, not in the fish versus cow source material.

How Much Should You Take?

Based on the clinical evidence across different health goals:

Studies have used up to 20g per day with no serious adverse effects reported. Start with one serving daily and be consistent — most benefits require weeks to months of regular use.

Frequently Asked Questions

What are the main benefits of bone broth collagen?

The best-supported benefits are joint pain relief (multiple RCTs and meta-analyses), improved body composition when combined with resistance training, better sleep quality from glycine content, and bone density support with long-term use. Gut health and skin benefits have promising but less conclusive evidence. PaleoPro Bone Broth Collagen delivers these amino acids from grass-fed cattle in a concentrated, consistent serving.

Is bone broth protein the same as collagen?

Not exactly. Bone broth protein is derived from simmered bones, marrow, and connective tissue — it's mostly collagen but also contains minerals, hyaluronic acid, chondroitin sulfate, and glucosamine. Regular collagen supplements come from hides (cow skin) or fish scales and contain pure collagen only. Bone broth protein offers a broader nutrient profile; collagen peptides offer more standardized and concentrated collagen per serving.

How long does it take for bone broth collagen to work?

It depends on the benefit. Sleep improvement from glycine can occur the first night. Digestive comfort may improve within 1-2 weeks. Joint pain relief typically requires 12 weeks of consistent use. Skin and bone density changes require 3-12 months. Consistency matters more than dose — daily use over months produces better results than sporadic high doses.

Can bone broth collagen replace my protein powder?

No. Collagen is not a complete protein — it lacks tryptophan and is low in branched-chain amino acids (BCAAs). It shouldn't be your primary protein source for muscle building. Use it alongside a complete protein like PaleoPro Paleo Protein (which provides all essential amino acids from grass-fed beef protein isolate). Collagen and complete protein serve different roles — repair and rebuild, respectively.

Is bone broth collagen safe to take every day?

Yes. Clinical studies have used 2.5-20g daily for up to 12 months with no serious adverse effects. Bone broth collagen from grass-fed cattle sources avoids the heavy metal concerns sometimes raised about homemade bone broth. If you're pregnant, nursing, or have a medical condition, check with your healthcare provider — though collagen is one of the most well-tolerated supplements available.

Does cooking destroy the collagen in bone broth?

Heat doesn't destroy collagen — it converts it. Simmering bones breaks down collagen into gelatin and eventually into peptides and amino acids, which is the whole point of making bone broth. The amino acids (glycine, proline, hydroxyproline) are heat-stable. Bone broth collagen powder can be added to coffee, soups, and hot liquids without losing its amino acid content.

What's the best time to take bone broth collagen?

There's no single best time — it depends on your goal. For sleep, take it in the evening (the glycine supports sleep onset). For joint and exercise recovery, take it 30-60 minutes before activity. For general gut support, morning on an empty stomach. For most people, consistency matters more than timing.

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Bone broth collagen isn't a miracle supplement. It's a concentrated source of specific amino acids your body uses every day — for joints, gut lining, connective tissue, and sleep. The research supports real benefits when you're consistent. PaleoPro Bone Broth Collagen delivers those amino acids from grass-fed cattle with nothing else added. Pair it with Paleo Protein for complete protein coverage. Browse our full protein collection.

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Sources:

1. Alcock, R.D., et al. (2019). "Bone Broth Unlikely to Provide Reliable Concentrations of Collagen Precursors Compared With Supplemental Sources of Collagen Used in Collagen Research." International Journal of Sport Nutrition and Exercise Metabolism, 29(3), 265-272. PubMed
2. Chen, Z., et al. (2023). "Analgesic efficacy of collagen peptide in knee osteoarthritis: a meta-analysis of randomized controlled trials." Journal of Orthopaedic Surgery and Research, 18, 694. PubMed
3. Crowley, D.C., et al. (2009). "Safety and efficacy of undenatured type II collagen in the treatment of osteoarthritis of the knee: a clinical trial." International Journal of Medical Sciences, 6(6), 312-321. PubMed
4. Razak, M.A., et al. (2017). "Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review." Oxidative Medicine and Cellular Longevity, 2017. DOI
5. Rao, R. & Samak, G. (2012). "Role of Glutamine in Protection of Intestinal Epithelial Tight Junctions." Journal of Epithelial Biology and Pharmacology, 5(Suppl 1-M7), 47-54. PMC
6. Abshire, K., et al. (2022). "Effect of a Daily Collagen Peptide Supplement on Digestive Symptoms in Healthy Women." JMIR Formative Research, 6(5), e36339. PubMed
7. Taylor, L., et al. (2023). "The effects of collagen peptides on exercise-induced gastrointestinal stress: a randomized, controlled trial." European Journal of Nutrition, 62(3), 1137-1149. PubMed
8. de Miranda, R.B., et al. (2021). "Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis." International Journal of Dermatology. PubMed
9. Choi, F.D., et al. (2023). "Oral collagen supplementation: a systematic review of dermatological applications." Nutrients, 15(9), 2080. PubMed
10. Myung, S.K. & Park, Y.J. (2025). "Effects of Collagen Supplements on Skin Aging: A Systematic Review and Meta-Analysis of Randomized Controlled Trials." The American Journal of Medicine, 138(9). PubMed
11. Konig, D., et al. (2018). "Specific Collagen Peptides Improve Bone Mineral Density and Bone Markers in Postmenopausal Women." Nutrients, 10(1), 97. PubMed
12. Yamadera, W., et al. (2007). "Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes." Sleep and Biological Rhythms, 5, 126-131. DOI
13. Bannai, M., et al. (2012). "New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep." Journal of Pharmacological Sciences, 118(2), 145-148. PubMed
14. Zdzieblik, D., et al. (2015). "Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men." British Journal of Nutrition, 114(8), 1237-1245. PubMed