Bone broth - Supporting your immune this winter

​As the weather cools down and respiratory viruses become more common, many people start looking for ways to support their immune system. While there is unfortunately no single food that will prevent colds or influenza, eating a balanced, nutrient-rich diet helps the immune system function effectively (Calder 2013). Bone broth is becoming a very popular option as a nourishing winter staple.
Bone broth is made by slowly simmering animal bones (commonly beef or chicken) and connective tissues with vegetables, herbs and other pantry staples. The process extracts nutrients like collagen, gelatin, amino acids (like glycine, proline and glutamine) and minerals including calcium, magnesium, phosphorus and potassium. The exact nutrient content varies depending on ingredients and the cooking time (Matar et al, 2025). These nutrients may help support gut health, contribute to hydration, provide electrolytes and supply amino acids involved in the maintenance and repair of connective tissues (Matar et al. 2025).
Our immune systems function best when they are adequately supported through healthy lifestyle habits including good nutrition, regular exercise, quality sleep and stress management (Calder, 2013). Good nutrition plays an essential role in maintaining immune function, as undernutrition can impair immune defences and increase susceptibility to infection. Emerging research suggests that nutrients found in bone broth, particularly amino acids such as glycine and glutamine, may help support gut barrier integrity and intestinal function. However further human studies are needed to confirm these effects (Matar et al., 2025)
While bone broth is not a miracle cure or substitute for a health lifestyle, it can be a nourishing addition to your winter diet. Combined with regular exercise, quality sleep and a balanced diet, it may help support your body’s normal immune function and overall wellbeing.
References:
Calder PC. Feeding the immune system. Proceedings of the Nutrition Society. 2013;72(3):299-309. doi:10.1017/S0029665113001286
Matar A, Abdelnaem N, Camilleri M. Bone Broth Benefits: How Its Nutrients Fortify Gut Barrier in Health and Disease. Dig Dis Sci. 2025 Jun;70(6):1951-1961. doi: 10.1007/s10620-025-08997-x. Epub 2025 Apr 3. PMID: 40180691.