Get Your Personalized Supplement StackSupplement Stack Quiz

Bone Broth Protein; Hydrolyzed

Also known as: Bone broth protein (BBP), collagen hydrolysate, collagen peptides, bone broth powder, collagen protein, hydrolyzed bone broth, Hydrolyzed Collagen

Overview

Hydrolyzed Collagen, often referred to as bone broth protein when derived from animal bones, is a protein supplement created by breaking down collagen into smaller, more bioavailable peptides. It is primarily sourced from simmering animal bones and connective tissues, yielding a liquid rich in collagen, amino acids like glycine, proline, and hydroxyproline, and minerals such as calcium and magnesium. This hydrolysis process significantly enhances its absorption compared to native collagen or gelatin. It is widely marketed for its potential benefits in skin health, joint support, and gut health, as well as for general protein supplementation. While research on hydrolyzed collagen is moderate, with several systematic reviews and meta-analyses supporting its effects on skin and joints, direct high-quality randomized controlled trials specifically on 'bone broth protein' are less common, with many claims extrapolated from general collagen supplement studies.

Benefits

Hydrolyzed collagen has shown statistically significant, albeit modest, benefits for skin health. A 2021 meta-analysis of 19 RCTs involving 1,125 participants demonstrated that 90 days of hydrolyzed collagen supplementation significantly improved skin elasticity, hydration, and reduced wrinkles compared to placebo, primarily in women aged 20–70. The effect sizes were modest but consistent. For joint health, the evidence is mixed; some RCTs indicate improved bone mineral density (BMD) and bone formation markers with specific collagen peptides, but these findings are not universally replicated, and bone broth protein itself has not been rigorously tested. Theoretical benefits for gut health, such as the role of glutamine in supporting the gut lining, are proposed, but robust human RCT evidence is currently lacking. As a secondary benefit, it serves as a source of dietary protein and amino acids, and can contribute to hydration through its electrolyte content (sodium, potassium, magnesium), particularly during illness. Skin benefits typically manifest after 8–12 weeks of consistent use.

How it works

Hydrolyzed collagen works primarily by providing absorbable collagen peptides and amino acids that stimulate the body's natural collagen synthesis. After ingestion, these smaller peptides are absorbed intestinally and can reach target tissues. Bioactive peptides, such as Gly-Pro-Hyp, are absorbed intact and are believed to stimulate fibroblasts, the cells responsible for producing collagen, to increase collagen synthesis in the skin and cartilage. The amino acids like glycine, proline, and hydroxyproline serve as essential building blocks for the body's endogenous collagen production. The hydrolysis process is crucial as it significantly improves bioavailability, allowing for more efficient absorption and utilization of these peptides and amino acids, with peak plasma levels of bioactive peptides observed within an hour post-ingestion.

Side effects

Hydrolyzed collagen is generally recognized as safe (GRAS) for consumption. Side effects are rare and typically mild, primarily involving occasional gastrointestinal discomfort such as bloating or mild upset stomach. Uncommon or rare side effects include allergic reactions, particularly in individuals with known allergies to bovine or porcine products, though these are very infrequent. There are no documented drug interactions with hydrolyzed collagen. Contraindications include individuals with known allergies to the animal sources from which the collagen is derived. For special populations like pregnant or lactating individuals, specific concerns are not noted, but research in these groups is limited. Overall, it has an excellent safety profile for most individuals when consumed within recommended dosages.

Dosage

For skin health, most studies on hydrolyzed collagen use a minimum effective dose ranging from 2.5 to 10 grams per day. For combined skin and joint effects, an optimal dosage of 5–15 grams per day of hydrolyzed collagen is commonly suggested. It's important to note that the collagen content in bone broth protein can be variable and is typically lower than in concentrated collagen supplements, meaning larger volumes of bone broth would be needed to achieve equivalent peptide intake. The maximum safe dose has not been definitively established, but doses up to 20 grams per day have been well-tolerated in clinical trials. Daily consumption is recommended, and the timing relative to meals does not appear to be critical for efficacy. Hydrolyzed forms are preferred due to their enhanced bioavailability. While no specific cofactors are strictly required for absorption, adequate vitamin C intake is generally recommended as it plays a vital role in endogenous collagen synthesis.

FAQs

Is bone broth protein equivalent to collagen supplements?

No, bone broth contains less concentrated collagen and peptides than dedicated supplements. Human randomized controlled trial evidence for bone broth itself is also lacking, with most claims extrapolated from collagen supplement studies.

How long until results are seen?

Skin benefits, such as improved hydration and elasticity, typically appear after 8–12 weeks of consistent daily use. Joint and bone effects, if any, are less certain and may require a similar or longer duration.

Are there risks associated with bone broth protein?

Risks are minimal for most individuals. The most common side effects are mild gastrointestinal discomfort. Those with known allergies to bovine or porcine products should avoid it.

Can bone broth protein replace a balanced diet?

No, bone broth protein is a supplemental source of protein and minerals. It should not be considered a substitute for a varied and balanced diet, which provides a broader spectrum of essential nutrients.

What are common misconceptions about bone broth?

A common misconception is that bone broth is a 'superfood' with unique health properties beyond its nutrient content. Many claims are extrapolated from studies on concentrated collagen supplements, not bone broth itself.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11842160/ – This systematic review by König et al. (2023) examined randomized controlled trials on hydrolyzed collagen and bone health. It found mixed results, with some studies showing increased spine and femoral neck bone mineral density and bone formation markers, while others reported no significant difference. The review highlighted heterogeneity in collagen sources, doses, and populations as limitations, suggesting moderate quality evidence with some underpowered studies.
https://pubmed.ncbi.nlm.nih.gov/33742704/ – This meta-analysis from 2021 evaluated 19 randomized controlled trials on the effects of hydrolyzed collagen supplementation on skin aging, involving 1,125 participants (mostly women aged 20–70). It concluded that hydrolyzed collagen significantly improved skin hydration, elasticity, and reduced wrinkles compared to placebo. The study noted limitations including a predominantly female participant base and variable collagen sources, indicating high quality for skin outcomes but limited generalizability.
https://www.nmi.health/collagen-a-review-of-clinical-use-and-efficacy/ – This review on the bioavailability of collagen hydrolysates (2023) synthesized findings from human and animal studies. It concluded that hydrolyzed collagen is more bioavailable than native collagen, with specific tripeptides being absorbed intact and detectable in plasma within hours. The review acknowledged that while it provides mechanistic insights, the small sample sizes in human trials limit clinical outcome generalizability, suggesting moderate quality evidence.
https://www.healthyfood.com/advice/bone-broth-is-hyped-by-celebrities-and-hailed-as-a-wellness-superfood-heres-what-the-science-says/ – This article discusses the scientific evidence behind bone broth's health claims, noting that many benefits attributed to bone broth are extrapolated from studies on concentrated collagen supplements rather than bone broth itself. It emphasizes that bone broth is a less concentrated source of collagen and that direct high-quality evidence for its unique health properties is scarce. The article suggests that while bone broth can be a source of protein and minerals, it's not a 'superfood' with properties beyond its nutrient content.
https://www.healthline.com/nutrition/bone-broth – This source provides an overview of bone broth, its nutritional content, and purported health benefits. It highlights that bone broth contains collagen, amino acids, and minerals, and discusses its traditional uses. However, it also points out that while some benefits are theoretically plausible (e.g., gut health due to glutamine), robust human clinical trial evidence specifically for bone broth is often lacking, with many claims relying on research into more concentrated collagen supplements.