I Drank Bone Broth Every Day for a Week to Stave Off Brain Fog—Did It Work?

Is it just me, or is bone broth having a moment? All my favorite influencers seem to be sipping it to soothe some ailment or another. It’s purportedly good for your gut, joints, skin, and, according to some, your brain. In fact, some proponents suggest that bone broth can even help clear up brain fog.

Brain fog is something that’s plagued me on and off since I had kids (particularly after my twins were born), typically the result of a combination of stress and sleep deprivation. While there’s a lack of specific evidence that bone broth clears brain fog, some believe its gut-boosting benefits might play a role in improving mental clarity.

Gut health plays an essential role in mental health, explains Alex Dimitriu, MD, double board-certified psychiatrist and founder of Menlo Park Psychiatry & Sleep Medicine.

“The gut is able to communicate with the brain via the vagus nerve, and the microbiome of the gut can affect how nutrients (like B12) are absorbed, Dr. Dimitriu says. “Poor gut health can lead to increased gut permeability, ‘leaky gut,’ which can result in bacterial toxins spilling into the body and causing inflammation.”

With that in mind, I decided to give it a shot. I drank bone broth every day for a week to see if I could spot a noticeable difference. Here’s how it went.

Benefits of Bone Broth

Before we get into the results of my week-long experiment, let’s take a closer look at some of the potential health benefits associated with bone broth. Bone broth is typically made by slowly simmering animal bones to extract nutrients such as collagen, amino acids, and minerals. 

Its recent popularity is largely inspired by its broad range of possible benefits, and proponents suggest that it can help with various health issues, including joint pain and gut health. While some are backed by research, others are based more on anecdotal experiences. This is an important point since it means that many of the claims have not been empirically studied and tested. In other words, your own results may vary.

So, how would bone broth help with brain fog? Some believe that it may support brain health by improving gut function and reducing inflammation, which may have a positive effect on cognition. 

“Bone broth is rich in amino acids and collagen, both of which are beneficial for brain health,” explains Trista Best, MPH, RDN, LD, a registered dietitian at Balance One Supplements. “It also improves the gut-brain connection due to its glutamine content, which is known to improve cognition and mood. An inflamed or imbalanced gut can lead to brain fog, and bone broth can mitigate this issue by providing gut-health nutrients.”

Bone broth’s potential makes it a low-risk addition to a daily wellness routine. At least, that was my hope.

Bone broth’s potential benefits include:

Mental Clarity and Memory

Bone broth contains glycine, an amino acid that functions as a neurotransmitter. Some research suggests that glycine supplementation might help reduce fatigue and improve cognitive function.

“Glycine is a compound that supports mental clarity and focus by providing a calming effect on the brain. It has also been shown to improve sleep quality and quantity,” says Best.

In one study, glycine supplementation helped improve cognitive functioning and other health markers in older adults. While bone broth has not been studied specifically for this purpose, its glycine content may provide similar benefits.

It may also have other benefits for brain health. One study found that chicken bone broth has neuroprotective effects that may help reduce migraine risk.

Other nutrients and compounds found in bone broth could also influence brain health. Best explains that bone broth also contains magnesium, which plays a role in regulating energy production and nerve signaling. It can also increase hydration, she says, which can also improve mental clarity.

Gut Health

Researchers have become increasingly interested in understanding how gut health can affect the brain. Some evidence suggests that improving gut health may help reduce inflammation, improve nutrient absorption, and support neurotransmitter production.

Dr. Dimitriu notes that there is a bidirectional relationship between mental health and gut health. “Chronic stress, anxiety, and depression can impact the GI system and lead to nutrient malabsorption and leaky gut, resulting in chronic inflammation, setting off a vicious cycle,” he says.

Bone broth is rich in gelatin and glutamine, which may also have a positive impact on gut health. In one study, researchers found that glutamine plays a key role in maintaining the integrity of the intestinal lining. Glutamine supplementation was also shown to alter the composition of the gut’s microbiome, which may influence overall gut health. 

Joint Pain

The collagen and gelatin found in bone broth may also help support joint health. For example, research has found that collagen peptide supplementation improves joint function and reduces joint pain.

While more research on humans is needed, one animal study found that enriched chicken bone broth has positive anti-inflammatory effects and suggests it may be beneficial for managing inflammatory pain.

Skin Health

Collagen is also a key protein that plays a role in skin health. One randomized controlled trial found that collagen supplementation can improve skin hydration, density, and elasticity.

In addition to improving skin health, collagen could also potentially influence brain health. “Collagen maintains gut lining health and reduces inflammation that would otherwise lead to brain fog, fatigue, and poor mood/focus,” Best explains.

However, bone broth contains lower doses of collagen than supplements; one study found that bone broth is unlikely to contain reliable concentrations of collagen precursors, which makes it difficult for researchers to assess its potential efficacy.

Drinking Bone Broth Daily

Armed with information about the potential benefits of drinking bone broth (and a fridge stocked with a few different varieties of pre-made broth), I set out to drink it daily for a full week. To help ensure that any results I noticed could be attributed to the broth:

• I didn’t make any other significant changes to my daily eating and hydration habits.
• I consumed the broth at the same time each day (lunchtime).
• I wrote down how I felt in general each day when it came to focus, as well as other variables like energy level, digestion, and mood.

Here’s how the week went.

Day 1

I decided to start the experiment on a Monday for the sake of simplicity. While you can absolutely make your own bone broth, I opted for some store-bought versions. Before lunch, I just heated it up and sipped it like tea.

In terms of taste, it wasn’t bad. Both the chicken and beef varieties I tried were palatable, like a slightly bland, warm cup of soup.

Day 2

The week was in full swing with end-of-year school activities. I was in the middle of sipping my broth when my son’s teacher called and said he had gotten sick on their class field trip. I poured the broth into a thermos and headed out to make the 45-minute drive to pick him up. 

Aside from the sudden change in my lunchtime routine, nothing significant stood out. I hadn’t noticed any changes in terms of mental clarity. On the plus side, it’s definitely a health habit that is easy to incorporate into your daily routine (and simple to grab and go if you’re on the run).

Day 3

The third day of the experiment proved to be much like the previous two. While I still hadn’t noticed any big changes in mental clarity, I did experience one slightly unusual change: I had an amazing night’s sleep. So amazing, in fact, that I slept through my alarm.

As usual, I drank my daily serving of bone broth before lunch and then spent the afternoon helping my daughter prep for her band and orchestra performances. While significant changes weren’t noticeable, I did manage to stay focused and alert all day long. Was that related to the bone broth, or was it just an effect of being well-rested? It’s hard to say.

Days 4 and 5

The fourth day was another day of non-stop work, school activities, and the usual everyday stressors. I felt like I was busy all day, and while I didn’t notice any big changes in focus or energy, I also didn’t experience that hazy, foggy feeling I often get when I’m feeling particularly stressed. That, I thought, could be a promising sign.

It had been an unusually busy and stressful week for me, but I didn’t notice any major brain blips or forgetfulness spells. 

Days 6 and 7

While I am a creature of habit, I was getting sick of having bone broth to kick off every meal. If this is something I’m going to stick with in the long term, I’ll have to find a way to add greater variety (like adding it to soups or using it as an ingredient in other recipes). Going forward, swapping bone broth for regular chicken/beef/veggie broth might be my go-to.

But the big question remained: Had I noticed any difference in mental clarity and brain fog? The truth is that if there were any differences, they were *very* subtle. 

Overall, drinking bone broth was an easy health routine to incorporate into my day. I may not have experienced the brain-boosting effects I was hoping for, but I also managed to stay pretty focused even though things were quite hectic.

Should You Drink Bone Broth for Brain Fog?

The answer to that question is really up to you. Bone broth can potentially be part of a balanced diet that supports overall wellness, but it’s definitely not a cure-all.

If bone broth isn’t for you, you can get many of the same nutrients from other dietary sources. Vegans and vegetarians, for example, can get nutrients like glutamine, amino acids, and magnesium from plant sources like beans, soy products, nuts, grains, veggies, and seeds. 

While my own results didn’t prove to be particularly effective, the results you might experience over the long term might be much more noticeable.

Also, if you are thinking of incorporating bone broth into your diet, be mindful of any dietary concerns or potential interactions. Some store-bought broths can be high in sodium, which may not be suitable for you if you have high blood pressure or kidney problems.

If you have allergies or sensitivities to certain ingredients, be sure to check labels carefully. It’s also a good idea to talk to your doctor first before making a dietary change, particularly if you are pregnant or breastfeeding.

Bone broth is an easy nutritional strategy to incorporate into your diet. It contains nutrients like glycine and collagen that have been linked to cognitive and gut health in some studies, but the direct impact on brain fog specifically isn’t well established in scientific research.

Other Ways to Deal With Brain Fog

If you’re struggling with brain fog, there are also a number of other strategies that can help you combat it effectively. You can improve mental clarity, Dr. Dimitriu says, by working on both the brain and GI system. Expert-recommended strategies that can help include:

Getting Enough Sleep

My brain fog is always the worst when I’m exhausted. Prioritize getting a good night’s rest to reduce mental fatigue and improve cognitive function.

“Sleep is an essential piece of this relationship. Make sure to have good sleep hygiene, with regular bed and wake times, and to allow a window of sleep of at least 8 hours, and try to sleep 7-8 hours of this time,” Dr. Dimitriu says. “Sleep also benefits mood, and certainly our ability to think and remember.”

Managing Stress

Like poor sleep, prolonged stress can make it hard to feel focused. While you can’t eliminate all sources of stress, using strategies like meditation, deep breathing, and mindfulness can help keep your stress in check. 

Addressing mental health challenges is also important. “Managing depression and anxiety with either lifestyle, therapy, or medications can also improve mental clarity and overall mood,” Dr. Dimitriu says.

Following a Balanced Diet

Don’t rely on a single supplement or food to fix a health problem. Instead, focus on eating a balanced diet full of nutrient-rich foods, limit excessive sugar and processed foods, and make sure you are staying well-hydrated.

Other important nutrients that Best recommends include essential fatty acids. “The brain is composed primarily of fat, 60%, and requires 20% of the calories the body burns to operate effectively,” she says. “Providing this organ with healthy fats is vital to keeping it properly fueled and well. Consuming 2-4 servings of healthy fats like fresh fish is an excellent starting point.”

She also recommends foods rich in antioxidants, which can help protect the body from free radicals and other toxins. “Free radical damage causes issues at the cellular level, and damage to the cells of the brain has been linked to cognitive decline.”

Exercising Regularly

Staying physically active can positively impact cognitive function. It boosts blood flow to the brain and supports overall mental clarity.

Takeaways

So, am I going to keep drinking bone broth every day? Honestly, no. It wasn’t terrible, but I didn’t enjoy it enough to maintain it over the long term. I didn’t see any dramatic improvements, but I did feel pretty good all week, which was a big plus. 

Just remember, while the nutrients found in bone broth, such as glycine and collagen, do show promise for health, additional research is still needed to support the connection to cognition. Bone broth (or any other single food or supplement) isn’t going to magically solve specific health ailments. Instead, focus on creating good habits and routines that support long-term health and wellness.