Bone broth is made by simmering bones – often alongside vegetables and herbs – and depending on the recipe, it can be rich in collagen and gelatin as well as amino acids like glycine and proline. Many people associate it with the benefits of bone broth for skin, hair, and a firmer complexion. However, bone broth side effects are possible. Most often, any issues are not caused by the broth itself, but by factors such as salt, fat, portion size, ingredients (for example, celery), or how it’s stored.
If you want to learn the basics of how it works, check out: Bone Broth Health.
Important note: This article is for general information only and does not replace medical advice—especially if you have high blood pressure, kidney disease, histamine sensitivities, or are pregnant or breastfeeding.
Bone Broth Side Effects: A Summary of the Most Common Concerns
| Possible Side Effect |
Most common trigger | Practical steps you can take |
| Thirst, feeling bloated, increased blood pressure | Too much salt/sodium | Choose low-sodium options, dilute, and reduce your portions |
| Nausea, stomach rumbling, diarrhea | Too fatty or too large a serving | Let the broth cool, skim off the fat, and start with smaller portions |
| Headache, flushing, heart palpitations | Individual sensitivity (e.g., histamine or biogenic amines) | Take a break, try fresh and smaller amounts, and consult if necessary |
| Skin reactions (itching or rash) |
Intolerance (e.g., celery or spices) |
Simplify ingredients or stop use; consult a doctor if symptoms are severe |
|
Issues after leftover consumption |
Improper cooling or storage |
Cool quickly, store hygienically, and reheat thoroughly |
|
Concerns about heavy metals |
Bones may contain trace amounts |
Pay attention to source and quality; use in moderation |
A common pitfall: many broths intended for people tend to be quite salty. For guidance on sodium intake, you can visit the American Heart Association, and also the CDC’s overview on Sodium & Health offers helpful information. When it comes to bone broth specifically, Harvard Health provides useful insights into the sodium content.
Why do some people react sensitively to Bone broth?
Bone broth contains varying amounts of fat, salt, and dissolved substances depending on how it is prepared. To make bone broth, bones need to simmer for a long time – this concentration gives it a rich flavor, but not every stomach appreciates it when it's very intense.
Common reasons:
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Too concentrated: cooked for a very long time and barely diluted.
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Too much gelatin at once: can feel "heavy."
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Additives in the ingredient list: broth with spice mixes, Yeast extract or a lot of salt triggers a faster effect.
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Vegetable components: Celery, leek, onion – not everyone tolerates all of them equally well.
Practical rule: Start with 100–150 ml and only increase if you feel comfortable.
Salt/Sodium: When broth is “too salty”
If you feel very thirsty after drinking the broth or feel “bloated,” sodium is often the main factor. Especially with regular consumption (daily), it’s worthwhile to check the sodium content.
Immediate measures:
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Dilute the broth 1:1 with water.
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Halve the portion.
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When preparing at home: add salt only at the end (or use it very sparingly).
Fat & Serving size: When your stomach protests
Very rich bone broth can sometimes cause nausea or diarrhea – especially if consumed on an empty stomach or in large amounts.
To make it easier to tolerate:
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Let the broth cool completely and carefully skim off the layer of fat.
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Drink it with a meal rather than on an empty stomach.
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Increase the amount gradually.
Histamine & Biogenic amines: When flush or headache occurs
Some individuals may experience histamine-related reactions such as flushing, headaches, or heart palpitations. These reactions are individual and should be assessed by a professional if suspected. An overview of histamine intolerance is available, for example, from the Cleveland Clinic.
How to Avoid Bone Broth Side Effects: Preparation, Purchasing & Dosage
If you enjoy bone broth regularly, you can significantly reduce the chance of experiencing side effects by following these simple guidelines:
1) Cook Properly: Just Below the Boiling Point
Let your broth simmer gently just under boiling, rather than boiling vigorously. This helps keep it clear and often makes it easier to digest. For a solid foundation, try our bone broth recipe.
2) Reduce Fat Content
Especially if you have a sensitive stomach: allow the broth to cool, skim off excess fat, and dilute if needed.
3) Manage Salt Intake
Many side effects are linked to sodium. When purchasing, opt for “clean” products with transparent labeling.
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For easy portioning: Beef Bone Broth Concentrate (440g)
4) Hygiene: cool quickly and store cleanly
If issues arise after 2–3 days from 'leftover broth', the cause is often related to storage or hygiene. The BfR recommends cooling leftovers promptly and avoiding extended storage; for faster cooling of large amounts, it’s best to spread the broth out thinly: BfR: Proper Cooling in Private Households.
5) Usage: Bone Broth as a Supplement, Not as a “Diet Base”
If you replace meals too much, this can (depending on the person) lead to tiredness or cravings – not because bone broth is “bad,” but because the diet becomes too limited. If you’re looking for a structured plan:
Heavy Metals, Minerals & Quality: Understanding Them Realistically
Bones can contain traces of substances, This is something to keep in mind – especially since the topic often carries emotional weight. For an open and thorough analysis of “essential and toxic metals” in bone broths, you can refer to this resource: PMC article “Essential and toxic metals in animal bone broths”. Additionally, some studies discuss that bones may store lead (including abstracts available through PubMed).
Key practical advice:
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The quality and origin of the bones are very important.
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Use in moderation: enjoying broth as a supplement rather than drinking liters daily is the more sensible choice for most people.
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Minerals like calcium and magnesium are present but can vary significantly. Measurement data and their variability are discussed in specialist journals, such as the Journal of Elementology.
Who should take extra care
In these situations, it’s best to test carefully or consult a professional beforehand:
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High blood pressure / low-salt diet / kidney or heart conditions (monitor your sodium intake carefully).
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Suspected histamine intolerance (start with small amounts, use fresh ingredients, and store properly).
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Allergies or intolerances (such as celery, spices, or certain animal products).
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Very sensitive stomach: try testing defatted and diluted bone broth first.
FAQ: Tolerance & Side Effects
Which bone broth side effects are serious warning signs?
If you experience shortness of breath, severe swelling, intense hives, or persistent vomiting or diarrhea, stop using immediately and consult a medical professional.
Can bone broth increase blood pressure?
Yes, if it contains a lot of sodium. Be sure to check the label (or add salt at the end if you make it yourself) and count the broth within your daily sodium intake.
How much bone broth is recommended per day?
For many people, 150–250 ml as a daily supplement is enough. If you experience any side effects from bone broth, try reducing the amount, diluting it, or taking breaks between servings.
Is bone broth suitable for people with histamine intolerance?
This varies individually. Start carefully with small portions, freshly prepared and cooled quickly. If you notice any clear reactions, it’s best to consult a healthcare professional.
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