Fight the Flu Naturally: The Healing Power of Bone Broth

Cold and flu season got you feeling down? We’ve all been there — tissues everywhere, body aches, and that overall “ugh” feeling.

But before you reach for the neon-colored cold meds and mystery syrups, let’s talk about a natural flu remedy that’s been around for centuries: bone broth.

This nutrient-packed elixir does more than warm you up — it supports your immune system, helps you recover faster, and keeps you feeling your best.

So, let’s break down the science-backed benefits of bone broth for the flu and why it deserves a spot in your daily routine for natural flu protection.

🍖 BONE BROTH NUTRITION: SIMPLE YET MIGHTY

Bone broth is a nutrient-dense powerhouse. Made by simmering animal bones for 12+ hours, this slow cooking process pulls essential nutrients from the bones and bone marrow, creating a rich, flavorful broth.

Unlike basic stock or broth (or questionable bouillon), bone broth delivers a concentrated dose of wellness in every sip because it contains:

Collagen and gelatin. These superstars support joint function, gut health, healthy skin, hair, nails, and more.
Amino acids. The building blocks of protein, amino acids help reduce inflammation and strengthen immunity.
Essential minerals. You’ll find electrolytes like sodium, potassium, calcium, and magnesium in bone broth to boost your energy levels and immune function.[*][*]

While bone broth health benefits include everything from better digestion to pregnancy support, it really shines during cold and flu season.

🤒 BONE BROTH: A NATURAL REMEDY FOR FLU & COLD SEASON

Traditional cultures around the world have long used bone broth before there were pharmacy aisles stocked with cold and flu meds.

Now, let’s be real — bone broth isn’t an overnight cure-all. But it nourishes your body at a cellular level, helping you fight the flu naturally and bounce back faster.

So, how does bone broth help with the flu exactly? Research shows it may allow you to:

🧯 CALM INFLAMMATION & FEEL BETTER FASTER

Both colds and the flu are upper respiratory infections caused by viruses — over 200 different ones for colds and a handful of flu strains.[*]

When one of these invades, your immune system fights back with inflammation, triggering those all-too-familiar symptoms:[*][*]

Fever. Your body raises its temperature to weaken the virus, which can’t survive above normal body temperature.
Runny nose and congestion. Swelling and extra mucus help trap and flush out germs.
Coughing and sneezing. Your body’s way of clearing out the infection.
Body aches and pains. Inflammatory cytokines (immune cell messengers) break down muscle proteins, leaving you sore.

These symptoms aren’t the virus itself — they’re your immune system doing its job.[*] The only real cure for a cold or flu is time. Your body has to fight off the infection, repair damaged cells, and restore balance on its own.

That’s why over-the-counter meds don’t cure a cold or flu; they just mute the inflammation (aka, your symptoms). So why is bone broth good for the flu?

🦸 Amino acids to the rescue! Bone broth is loaded with anti-inflammatory amino acids. Studies show these can help relieve severe respiratory symptoms and support optimal immune function.[*][*]

Instead of masking symptoms, bone broth helps your body recover from the flu naturally — calming inflammation so you can feel better sooner.

💦 STAY HYDRATED

Dehydration creeps up fast when you’re sick. Fever, congestion, vomiting, and diarrhea drain your fluids and throw off electrolyte balance.[*]

Being dehydrated makes your flu symptoms hit harder. It can intensify headaches and fatigue. It can also thicken mucus to make congestion worse.[*] It even slows recovery.[*]

That’s why keeping up your fluid intake and replenishing lost electrolytes is so important.

Unlike sugary sports drinks, bone broth electrolytes like sodium and potassium help your body absorb water more efficiently, keeping you hydrated to support your body’s healing.

🌡️ Running a fever and need cool ways to use bone broth? Freeze it into popsicles or ice chips!

☺️ FIND WARMTH, COMFORT, & SYMPTOM RELIEF

Chicken soup is one of the most beloved natural flu remedies. And it’s actually backed by science!

One study found that chicken soup contains compounds with mild anti-inflammatory properties that may help shorten the duration of a cold and upper respiratory infections like the flu.[*][*]

Researchers say warm liquids like bone broth have been shown to:[*][*][*]

Improve nasal airflow
Ease stuffiness and clear nasal congestion
Soothe sore throats
Temporarily relieve the chills
Decrease sneezing and coughing
Minimize tiredness

And let’s be honest: sipping a warm mug of bone broth is like giving your body a hug. It’s comforting, calming, and exactly what your self-care rituals need — especially when you’re feeling run down.

🍲 GET THE NUTRITION YOU NEED TO HEAL

Your immune system needs protein to fight off infections — but the flu can wreck your appetite, cause nausea, and make most foods hard to digest.

A high-quality bone broth delivers 10 grams of protein per serving in a form that’s easy on your stomach and easy to snack on (even when you don’t feel like noshing).

Since it simmers for hours, its nutrients are already broken down. Your body absorbs them effortlessly, and instead of wasting energy on digestion, it can focus on healing.

Plus, studies even suggest that collagen in bone broth can improve digestive symptoms, making bone broth good for stomach flu too.[*]

🤔 Beef or chicken bone broth? Some say one is easier to digest than the other…

🌙 SLEEP BETTER TO RECOVER FASTER

Your body does its best healing while you sleep. But between congestion, coughing, and fever sweats, getting good rest during the flu can feel impossible.

Bone broth contains glycine, an amino acid shown to calm the nervous system, lower body temperature, and improve sleep quality — all essential for recovery.[*]

Studies show glycine helps people fall asleep faster and sleep deeper, making a warm cup of bone broth before bed a simple but powerful way to support healing.[*][*]

Natural ways to fight the flu start with the basics — rest, hydration, and nutrient-rich foods. Bone broth checks every box.

Still, the best way to fight the flu is to support your immune system year-round.

🫷 HOW TO NATURALLY PREVENT THE FLU WITH BONE BROTH

Frequent hand washing, solid snooze time, and stress management? Fantastic natural flu prevention tips.

But there’s one underrated flu-fighter that deserves a spot in your routine: you guessed it, bone broth. Here’s why bone broth is one of the best natural remedies for flu prevention:

🛡️ BETTER GUT HEALTH = STRONGER IMMUNITY

Up to 80% of your immune system lives in your gut — which means a healthy gut microbiome is your first line of defense against colds, stomach bugs, and the flu.[*]

Doctors say the state of your gut directly affects your immune system’s strength — and a diet rich in gut-supporting nutrients can make all the difference.[*]

Bone broth is packed with collagen, gelatin, and amino acids that heal and seal your gut lining, creating a stronger barrier against pathogens that could make you sick.[*][*][*]

They also support the growth of beneficial gut bacteria while reducing harmful bacteria to keep your microbiome balanced.[*][*]

Since bone broth is the richest dietary source of collagen, a daily cup is one of the best ways to support gut health and immunity.[*][*]

💪 AMINO ACIDS SUPPORT IMMUNE FUNCTION

You’ll find a treasure trove of amino acids in bone broth.[*][*] According to research, these nutrients:[*][*][*]

Fuel and create new immune cells
Boost antibody production to neutralize viruses
Activate your immune response
Prevent excessive inflammation

Your daily amino acid intake directly influences your overall immunity.[*] So if you’re not getting enough dietary protein, your immune defenses weaken, making you more vulnerable to infections.[*]

Worse? When you’re sick, your body burns through amino acids faster, making replenishment essential for flu prevention and faster recovery.[*]

👉 Need some nutrient-rich choices to reach your daily protein goal? We’ve got you covered!

🙌 HOW TO USE BONE BROTH FOR IMMUNITY

When you’re sick, cooking your favorite bone broth recipes probably isn’t in the cards. Luckily, there are quick and easy ways to incorporate bone broth into your everyday meals without any extra effort.

Pair your favorite bone broth with these natural remedies for the flu and flu prevention:

✅ Stay hydrated. Sip bone broth warm or cold to replenish electrolytes. Need variety? Try these tips to make bone broth taste better.

✅ Upgrade your meals. Swap water, stock, or broth for bone broth in soups, stews, rice, and sauces for an easy, flavorful nutrient boost.

✅ Blend it up. Yes, bone broth smoothies are a thing! Mix with protein powder, immune-boosting fruits, and supplements (vitamin C, zinc, elderberry, etc.) for next-level nutrition.

Get started with these bone broth smoothie recipes:

😋 Grab our Instant Bone Broth Tasting Sampler to see which of our flavors fit your routine best!

✨ EMBRACE THE HEALING POWER OF BONE BROTH!

So, does bone broth help when you’re sick? Science and tradition both say yes! It hydrates, nourishes, soothes, and supports your immune system.

Drinking it daily helps reduce inflammation, strengthen your gut, and keep your immune system ready to take on whatever comes your way.

💙 At Bare Bones, we do all the slow-simmering for you. All you have to do is sip, relax, and soak up all the bone broth benefits a mug delivers.

With our classic Chicken and Beef Instant Bone Broth or irresistible Ramen and Lemon Ginger flavors, boosting your immunity has never been easier or tastier! 🍵 Sip well, stay well!