Can Bone Broth Help Support Healthy Knee Cartilage as We Age?

As people grow older, changes in joint health become increasingly common, particularly in the knees. For many adults over the age of 50 or 60, stiffness, discomfort, or reduced flexibility can interfere with everyday activities such as climbing stairs, gardening, or playing with grandchildren. These changes are often linked to the gradual breakdown of cartilage, the protective tissue that cushions joints and allows smooth movement. In recent years, bone broth—a traditional, slow-cooked food—has gained renewed attention as a potential dietary support for joint and cartilage health.

One of the main reasons knee comfort declines with age is the reduced production of collagen. Collagen is the primary structural protein found in cartilage, tendons, and ligaments. As collagen synthesis slows over time, cartilage becomes thinner and less resilient, making joints more vulnerable to wear and stiffness. Research published in Osteoarthritis and Cartilage (2024) highlights that collagen degradation plays a central role in age-related joint changes and the progression of osteoarthritis (bold: Osteoarthritis and Cartilage, age-related cartilage breakdown).

Bone broth is made by simmering animal bones and connective tissues over long periods, allowing collagen, amino acids, and minerals to leach into the liquid. One of its most discussed components is type II collagen, the primary form of collagen found in joint cartilage. Studies suggest that consuming collagen peptides may help support cartilage structure and joint comfort. For example, a study published in the International Journal of Medical Sciences (2023) reported that dietary collagen peptides were associated with improvements in joint function and reduced discomfort in some populations (bold: International Journal of Medical Sciences, collagen peptide intake and joint support).

In addition to collagen, bone broth contains amino acids such as glycine and proline, which are essential for the maintenance of connective tissue. A comprehensive review in Nutrients (2022) noted that these amino acids contribute to tissue elasticity and play a role in the body’s repair processes (bold: Nutrients, amino acids and connective tissue health). Bone broth also provides small amounts of hyaluronic acid, a compound naturally present in synovial fluid that helps lubricate joints and reduce friction during movement.

Emerging research suggests that regularly consuming collagen-rich foods may support overall joint comfort. A 2025 observational study in Rheumatology International found that individuals who consistently consumed collagen-containing foods reported modest improvements in joint stiffness and mobility over time (bold: Rheumatology International, dietary collagen and joint comfort). While such findings are encouraging, researchers emphasize that results vary between individuals and that dietary approaches should complement—not replace—medical care.

When compared with common joint supplements such as glucosamine, chondroitin, or collagen powders, homemade bone broth offers a broader range of naturally occurring nutrients at a relatively low cost. Its appeal also lies in its simplicity and adaptability: it can be consumed on its own, added to soups, or used as a cooking base. Importantly, bone broth aligns with traditional dietary practices that emphasize whole, minimally processed foods.

In conclusion, bone broth is not a cure for joint disease, nor can it reverse severe cartilage damage. However, supported by emerging scientific evidence and long-standing culinary tradition, it may serve as a helpful addition to a balanced diet aimed at supporting knee cartilage and joint comfort as we age. When combined with regular physical activity, proper medical guidance, and an overall nutritious diet, small dietary changes—such as incorporating bone broth—may contribute meaningfully to long-term joint health.