Bone Broth Side Effects: What You Need to Know

Bone broth has earned a reputation as a soothing, nutrient-rich beverage with supposed benefits ranging from gut health to glowing skin. But beneath its glowing hype, bone broth isn’t always the cure-all it’s made out to be. In fact, some people can experience a range of side effects—some mild, some potentially serious. Understanding these risks is crucial for anyone considering adding bone broth to their daily diet.

Essential Highlights

Not everyone tolerates bone broth well: Some individuals report digestive distress, headaches, or allergic reactions.
Quality and sourcing matter: Poorly sourced broth can contain heavy metals like lead and harmful bacteria.
Dietary balance is key: Overreliance on bone broth may lead to nutrient deficiencies.
Sensitive groups should be extra cautious: Those with food allergies, medication interactions, or specific sensitivities (like histamine intolerance) need to consult a healthcare provider before regular consumption.
Proper preparation and storage are vital to prevent bacterial contamination.
For a deep dive into potential side effects of bone broth, see the dedicated guide at SideEffects.co.za.

What Is Bone Broth?
Potential Health Risks and Side Effects
Who Should Avoid Bone Broth?
Safe Preparation and Consumption Tips
When to Consult a Doctor
FAQs: Bone Broth Side Effects

What Is Bone Broth?

Bone broth is a slow-simmered stock made by boiling animal bones and connective tissue, often enriched with vegetables and herbs.
It’s become popular for its purported bounty of minerals, collagen, and amino acids. While many people enjoy bone broth as a comforting drink or a flavorful base for soups, it’s important to recognize that its nutritional profile—and associated risks—depend heavily on sourcing and preparation methods[1][7].

Potential Health Risks and Side Effects

Bone broth can cause side effects in some people due to its ingredients and how it’s prepared.

Heavy Metal Contamination

Lead contamination is a significant risk. Bones can accumulate heavy metals like lead from animals exposed to environmental pollution. When these bones are simmered, lead may leach into the broth[1][5][7]. Chronic exposure to even low levels of lead is linked to kidney, neurological, and developmental problems.

Digestive Issues

Many people experience digestive symptoms such as gas, bloating, constipation, nausea, or diarrhea. For individuals with sensitive guts or conditions like IBS, bone broth may worsen symptoms rather than soothe them[1][3][5].

Glutamic Acid & Histamine Intolerance

Bone broth is naturally high in glutamic acid (a component of MSG), which can trigger symptoms in sensitive individuals. Reported effects include restlessness, anxiety, headaches, brain fog, muscle or joint pain, and sleep disturbances[1][3].
Long-simmered broths also accumulate histamine, which can spark headaches, swelling, skin issues, or stomach discomfort in those with histamine intolerance[3].

Bacterial Contamination

Improperly prepared or stored bone broth can become a breeding ground for bacteria. This increases the risk of foodborne illness, especially if the broth is left at unsafe temperatures for extended periods[7].

Allergic Reactions

Depending on the ingredients used, bone broth can trigger allergic reactions, especially if it contains common allergens like dairy, shellfish, or certain herbs[7].

Medication Interactions

Bone broth’s mineral and amino acid content can interact with certain medications, such as blood thinners, complicating management of health conditions[7].

Nutritional Imbalance

Relying too heavily on bone broth may lead to malnutrition or vitamin deficiencies, as it lacks the full array of essential nutrients you’d get from a balanced diet[5]. This is particularly concerning for those on restrictive diets that prioritize bone broth over whole foods.

Who Should Avoid Bone Broth?

Some people should be especially cautious or avoid bone broth altogether:

Children and pregnant women: More vulnerable to the effects of heavy metals like lead.
People with allergies: Those allergic to ingredients commonly used in bone broth or sensitive to histamines/glutamates should avoid it.
Individuals with chronic digestive issues: Those with IBS or similar conditions may experience worsening symptoms[1][3].
Anyone on medication for blood disorders: Bone broth minerals may interact with anticoagulants.
Those with compromised immune systems: Improperly prepared broth poses a higher risk of infection for these individuals.

For a full list of potential side effects and risk factors, see sideeffects.co.za’s resource on bone broth.

Safe Preparation and Consumption Tips

Proper preparation and mindful consumption can significantly reduce potential side effects.

Source bones from reputable, organic suppliers to minimize heavy metal contamination. Well-raised, grass-fed, or pastured animals are preferable.
Limit simmering times if you’re sensitive to histamines or glutamates, as longer cooking increases their concentration.
Follow strict hygiene: Always refrigerate or freeze broth promptly, and reheat thoroughly before consuming.
Vary your diet: Bone broth should complement, not replace, a balanced intake of protein, vegetables, and whole grains.
Check ingredient labels for added allergens or MSG if buying commercial products.
Start with small servings if you’ve never tried bone broth, monitoring for adverse reactions.

When to Consult a Doctor

If you experience symptoms such as persistent headaches, digestive distress, allergic reactions, or signs of heavy metal exposure after consuming bone broth, seek medical advice promptly.
Those with chronic health conditions, pregnant individuals, or anyone on regular medication should always consult a healthcare provider before adding bone broth—or any new supplement—to their routine[7].

FAQs: Bone Broth Side Effects

1. Can bone broth cause heavy metal poisoning?
Yes, bone broth can contain heavy metals like lead, especially if the bones come from animals exposed to contaminated environments. Proper sourcing greatly reduces but does not eliminate this risk[1][5][7].

2. Why does bone broth upset my stomach?
Bone broth may trigger digestive issues due to high concentrations of glutamic acid, histamines, or fat. Individuals with food sensitivities or irritable bowel syndrome may be more likely to experience symptoms[1][3][5].

3. Is bone broth safe for children and pregnant women?
Extra caution is advised for these groups, as they are more sensitive to the effects of heavy metals and foodborne illnesses. Always consult a healthcare provider before use.

4. Are there interactions between bone broth and medications?
Yes, the minerals and amino acids in bone broth can interact with certain medications, such as blood thinners. Always check with your doctor if you are on regular medication[7].

5. Can drinking too much bone broth cause nutrient deficiencies?
Yes, if bone broth replaces other nutrient-rich foods in your diet, deficiencies may develop. Bone broth is not a complete food and lacks many essential vitamins and minerals[5].

6. How can I minimize the risk of bacterial contamination?
Store bone broth in the refrigerator or freezer immediately after cooking, reheat thoroughly before use, and never consume broth that smells or tastes off[7].

7. Where can I learn more about supplement side effects?
For a comprehensive overview of the side effects of bone broth and other supplements, visit SideEffects.co.za and their section on side effects.

Bone Broth Side Effects