As we age, joint discomfort, stiffness, and occasional knee pain become all too common. After 50, many adults find that everyday movements — standing up from a chair, climbing stairs, even walking the dog — can feel harder than they used to. For this reason, many people are exploring dietary approaches that go beyond pain relievers or supplements. One traditional food that’s gained remarkable popularity in recent years is bone broth — a nutrient-rich liquid made by simmering animal bones for hours. But what’s the real science behind bone broth and knee health?
In this article, we’ll explore why bone broth is becoming a go-to wellness habit for people over 50, what nutritional science says about its potential benefits, and how you can use it as part of a balanced approach to joint health.
The Aging Knee: Why It Matters
Before we talk about bone broth, it helps to understand what’s happening in aging joints.
Natural Wear and Tear
Human joints, like the knees, rely on smooth cartilage and well-lubricated connective tissues to move painlessly. With age, cartilage naturally thins and the synovial fluid that cushions and lubricates joint surfaces decreases. This can mean:
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Reduced shock absorption
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Increased stiffness after inactivity
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Greater sensitivity to inflammation
By age 65, many adults have some degree of cartilage degradation — even if they’ve never had a specific injury. While this doesn’t always translate to severe pain, it can mean that the knees feel “tighter” or more uncomfortable during activity.
Bone Broth: What It Is
Bone broth is made by simmering animal bones (beef, chicken, fish, or turkey) in water for 12–24 hours or longer. Some recipes include vinegar to extract minerals, vegetables for flavor, and herbs for nutrients.
The long simmering breaks down:
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Collagen into gelatin
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Connective tissues
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Bone marrow components
These then leach into the broth, creating a savory liquid rich in proteins, amino acids, and trace nutrients. National Geographic+1
Why People Believe Bone Broth Supports Knee Health
A key driver of bone broth’s popularity — especially among people over 50 — is its reputation for joint-friendly nutrients. But does science back this up?
1. Provides Collagen and Gelatin Building Blocks
Bone broth is rich in collagen, a structural protein abundant in cartilage, tendons, and ligaments. During cooking, collagen breaks down into gelatin and smaller components called amino acids. These amino acids include glycine and proline, which play roles in connective tissue health. Healthline
Studies on collagen peptides (a form of broken-down collagen similar to what’s in broth) have shown benefits for joint pain and function in some populations — especially athletes or individuals with mild osteoarthritis. One clinical trial found collagen supplementation reduced joint pain and improved mobility over 24 weeks. Yahoo! Health
However, it’s important to note:
Direct studies on bone broth itself, specifically for knee health, are limited. Most research examines isolated collagen supplements, not broth. Healthline
Still, including collagen-rich foods can contribute beneficial amino acids to your overall diet.
2. Amino Acids That Support Tissue and Inflammation
Bone broth contains several amino acids that are important for joint and overall health:
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Glycine
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Proline
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Glutamine
These have been studied for their potential to modulate inflammation and support gut integrity. Since chronic, low-grade inflammation is linked to increased joint discomfort, foods that help moderate inflammatory processes may be helpful — especially as part of a balanced, anti-inflammatory diet. Cleveland Clinic
For example, glycine has been shown to support muscle repair, reduce inflammatory markers in some studies, and even help with sleep quality — which can indirectly benefit recovery and wellbeing. EatingWell
3. Contains Joint-Related Nutrients Like Glucosamine & Chondroitin
Bone broth contains small amounts of glucosamine and chondroitin — compounds naturally found in cartilage and often taken as supplements for osteoarthritis. These glycosaminoglycans (GAGs) are important for maintaining joint structure and synovial fluid viscosity. nhc.com
While supplements of glucosamine and chondroitin have shown modest benefits for joint pain in some studies, the amounts naturally found in bone broth can vary widely based on cooking time and the bones used. Healthline
4. Electrolytes and Minerals for Overall Joint Environment
Bone broth also contains trace minerals including:
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Calcium
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Magnesium
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Phosphorus
These support bone strength and muscle contraction around joints — both essential for knee stability and health. Live Science
However, it’s worth noting that bone broth generally contributes small amounts relative to daily needs, so it’s best seen as a complement to a nutrient-rich diet rather than a primary source of minerals. Healthline
5. Protein to Support Muscles Around the Knees
Healthy knee function depends as much on muscle strength as cartilage health. Bone broth contains protein — typically around 8–10 grams per cup — which can help support muscle maintenance, especially valuable for older adults who are at risk of muscle loss (sarcopenia). National Geographic
Strong quadriceps and hamstrings help absorb shock and reduce stress on the knee joints, so maintaining overall protein intake is an important part of joint health.
Bone Broth and Inflammation — A Broader Look
One reason bone broth has taken off in wellness communities is its potential anti-inflammatory effect. Chronic inflammation worsens joint discomfort for many people with osteoarthritis or age-related stiffness.
Some components of bone broth — like glycine and glutamine — have been associated with an anti-inflammatory response in laboratory and animal studies. Cleveland Clinic
Nevertheless:
While these nutrients show promise, human clinical trials specifically examining bone broth’s effect on inflammation are limited. Most research is based on isolated nutrient effects, not on broth consumption itself. Healthline
This means bone broth should be seen as one element in a broader anti-inflammatory lifestyle, including balanced nutrition, regular movement, and other healthy habits.
How to Make and Use Bone Broth for Best Results
Making bone broth at home allows better control over quality and nutrient extraction.
Homemade Bone Broth (Step-by-Step)
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Choose quality bones – Use a mix of marrow, knuckle, and joint bones. Grass-fed or organically raised bones often have richer nutrient profiles.
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Roast first – This enhances flavor and helps extract nutrients.
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Add water and vinegar – Apple cider vinegar helps release minerals more effectively.
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Simmer long and low – Cook for 12–24 hours (or longer) to maximize breakdown of collagen and connective tissues.
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Add vegetables/herbs – Onion, carrots, celery, garlic, and parsley add micronutrients and flavor.
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Strain and store – Refrigerate or freeze into portions for daily use.
Most people start with 1–2 cups a day — whether sipped warm or used as a base for soups, stews, or sauces. dogpjs.com
What the Science Doesn’t Say
It’s crucial to clarify:
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There are no high-quality, large-scale human trials specifically linking bone broth to knee cartilage regeneration. Healthline
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Collagen in broth is broken down in digestion like other proteins, and doesn’t automatically turn into cartilage in joints. Prevention
However, that’s not the same as saying it’s not beneficial. Bone broth provides nutrients that support the building blocks of connective tissue and may help moderate inflammation and recovery when paired with broader health strategies.
Final Thoughts: A Simple, Nourishing Habit
Bone broth isn’t a medical cure for knee pain. But for many people over 50, it’s a comforting, nourishing daily ritual that can contribute useful amino acids, proteins, and trace nutrients to a joint-friendly diet.
When combined with regular movement (like walking, strength training, mobility work), weight management, and a balanced anti-inflammatory diet, consuming bone broth can be a simple — and enjoyable — way to support long-term knee health.