Bone broth provides protein, amino acids, and minerals that support overall health. You can drink it at any time, but the best time to drink bone broth depends on your specific health goals, such as joint health, better sleep, more energy, a healthy gut, or muscle recovery.
Best Time: Any time and post-workout
The collagen (a structural protein found in connective tissue) in bone broth supports your joints and connective tissues. It helps reduce inflammation after high-impact activities and can help protect your joint tissues.
Best time: Evening
Drinking bone broth an hour or two before bedtime may support better sleep:
- Bone broth contains glycine, an amino acid that helps calm the nervous system and supports the body’s natural sleep-wake cycle. Research suggests that glycine may also help lower core body temperature, a change that signals your body that it is time for sleep.
- The warmth of the broth can also help you relax. Your body cools down after you finish a warm drink, which helps you feel sleepy.
- Choose a low-sodium bone broth for the evening. Too much sodium before bed can make you thirsty or cause you to wake up to pee frequently throughout the night.
Best time: Morning or afternoon
Starting your day with bone broth gives you a protein-rich energy boost without the “jittery” feeling that caffeinated drinks like coffee and tea can create. Bone broth contains electrolytes and minerals, such as sodium and potassium, which help you stay hydrated and maintain steady energy levels.
Because bone broth is mostly water and contains electrolytes, it supports hydration and helps maintain energy and mental focus throughout the day. The protein may also help you feel fuller longer, particularly when paired with a balanced breakfast.
Bone broth also helps when your energy drops in the afternoon. The protein keeps your blood sugar stable. This prevents the energy crashes that happen after you eat sugary snacks.
Best time: Any time
Drinking bone broth is a gentle way to add nutrients to your diet. Bone broth contains gelatin, collagen, and amino acids like glutamine. These nutrients support the lining of your digestive tract and help maintain the intestinal barrier.
Glutamine helps reduce inflammation and supports a healthy gut environment. Some animal studies suggest that these amino acids may reduce symptoms of inflammatory digestive conditions, such as ulcerative colitis. More research in humans is needed to confirm these effects.
Best time: Within 60 minutes post-workout
The best time to drink bone broth for exercise recovery is within an hour after your workout. During this time, your muscles absorb nutrients to repair and rebuild.
Bone broth provides amino acids, like proline and glycine, that support tissue repair. It also replaces the water and sodium you lose through sweat during intense exercise.
You can enjoy bone broth on its own or with a protein-rich meal to support muscle recovery.
