By the founders of the Osso — both pregnant when they created this product.
Bone broth is one of the few foods that transcends cultures and generations of pregnant women. In China, France, Mexico, Korea — everywhere, grandmothers prepare it for expecting and new mothers. That's not a coincidence.
But what does the science actually say? Is it safe? How much should you drink? And most importantly — how do you consume it when you're exhausted, nauseous, and the smell of food alone is enough to turn your stomach?
This guide answers all of those questions, trimester by trimester.
Is Bone Broth Safe During Pregnancy?
Yes — if you choose the right one.
Organic bone broth, made from certified organic bones with no additives, is perfectly safe during pregnancy. It's recommended by many midwives and perinatal nutritionists.
The only real risk: bone quality. Bones from intensively farmed animals can concentrate heavy metals (lead, cadmium) that leach out during long cooking. This is why choosing certified organic bone broth is essential — bones from organic farming contain significantly lower levels of heavy metals.
A clean, organic bone broth with no added salt or preservatives can be consumed daily throughout pregnancy without risk.
Why Bone Broth Is Especially Well-Suited for Pregnancy
During pregnancy, nutritional needs increase dramatically — and bone broth addresses several of them at once.
Collagen and glycine — pregnancy is one of the highest-demand periods for glycine in a woman's life. The body produces it naturally, but not in sufficient quantities to cover placenta formation, amniotic fluid, and fetal tissue development. Bone broth is one of the most concentrated dietary sources.
Bioavailable minerals — calcium, magnesium, phosphorus in a form the body actually absorbs. Unlike synthetic supplements, minerals extracted from bones during long simmering are naturally bioavailable.
Glutamine — supports gut wall integrity, often compromised by pregnancy hormones. Helps reduce intestinal permeability, which is particularly elevated during pregnancy.
Glucosamine and chondroitin — support the baby's joint development and help maintain the mother's joint stability as ligaments loosen from relaxin.
First Trimester — When Everything Is Hard
The first trimester is often the hardest. Nausea, intense fatigue, sensitivity to smells — and yet this is when the baby develops the fastest.
Against morning sickness — warm, lightly salted bone broth is one of the few foods tolerated during nausea peaks. Its natural electrolytes replenish losses from vomiting. Unlike crackers, it actually nourishes.
Hydration — staying hydrated in T1 is critical. Bone broth is a flavourful alternative to plain water when plain water becomes hard to swallow.
Zero effort required — this is where the stick format makes all the difference. No 18-hour cooking sessions. Hot water, one stick, one minute — even at 7am with morning sickness.
Recommended amount in T1: 1 cup per day, ideally in the morning before eating.
Second Trimester — The Golden Window
Nausea fades, energy partially returns — this is the right time to build a real daily routine.
Joint support — as the belly grows, the centre of gravity shifts and joints come under pressure. Glucosamine and collagen help maintain ligament stability as relaxin loosens them.
Stretch mark prevention — collagen consumed regularly supports skin elasticity from within. Not a miracle promise, but real and documented support.
Sleep quality — glycine is a precursor to calming neurotransmitters. A cup of bone broth in the evening promotes deeper sleep — precious as physical discomfort begins to increase.
Baby's bone and organ formation — calcium, phosphorus and collagen support fetal skeletal and joint development.
Recommended amount in T2: 1 to 2 cups per day. You can also incorporate it into recipes — risotto, soups, sauces.
Third Trimester — Preparing for Birth and Postpartum
In T3, the body prepares for labour. Tissues need to be nourished, reserves need to be built.
Tissue preparation — the perineum, ligaments and abdominal wall will be put under significant strain during labour. Collagen and glycine support the quality and elasticity of these tissues.
Mineral reserves — building calcium and magnesium reserves before birth aids postpartum recovery and supports milk production.
Digestion — in T3, the uterus compresses the digestive system. Glutamine and gelatin ease transit and reduce digestive discomfort.
Recommended amount in T3: 1 to 2 cups per day. Some midwives recommend up to 3 cups in the final weeks.
Continue reading: Bone Broth for Postpartum Recovery — A Week-by-Week Guide
“This information is for educational purposes only and does not replace advice from your doctor or midwife.”
Frequently asked questions
- Can bone broth cause contractions?
- No. There is no scientific data linking bone broth consumption to premature contractions. It's a food, not a medication.
- Is bone broth compatible with intermittent fasting during pregnancy?
- Intermittent fasting is generally not recommended during pregnancy. Consult your doctor or midwife before any dietary restriction.
- Can you drink too much bone broth during pregnancy?
- At reasonable amounts (1 to 3 cups per day), no. Be mindful of high-sodium broths if you're prone to water retention or high blood pressure.
- Can bone broth replace pregnancy supplements?
- No — it complements them. Pregnancy supplements provide folic acid and vitamin D, which bone broth doesn't contain. The two are complementary.
- Should you continue drinking bone broth after birth?
- Absolutely. The postpartum period is actually when bone broth is most valuable — for recovery, milk production, and rebuilding the body.
