Facial volume loss is a natural part of aging, but the rate at which it happens can be influenced by what you put in your body. After 40, the skin's support structures—collagen, elastin, and fatty tissue—begin to thin and shift, often leading to hollowed cheeks, deeper nasolabial folds, and a gaunt appearance.
While no single drink can reverse these changes, dietitians consistently point to one beverage that supports the skin's underlying matrix: bone broth. Rich in collagen, gelatin, and specific amino acids, bone broth offers nutritional building blocks that may help your body maintain structural integrity in the face.
Why bone broth targets facial volume
Facial volume isn't just about fat—it's about the connective tissue framework that holds everything in place. As we age, the body produces less collagen and breaks down existing collagen faster. Bone broth provides a bioavailable source of collagen peptides, which are broken-down forms of collagen that the body can absorb and incorporate into its own tissues.
“Collagen is the scaffolding of your skin,” explains registered dietitian nutritionist Maya Feller. “After 40, that scaffolding naturally weakens, and bone broth is one of the most direct food sources of the amino acids your body needs to rebuild it.”
Key nutrients that support facial structure
Bone broth delivers several compounds that work synergistically:
- Collagen and gelatin: Provide glycine, proline, and hydroxyproline—amino acids essential for collagen synthesis. Studies suggest collagen supplementation can improve skin elasticity and hydration, which helps maintain a plumper appearance.
- Glucosamine and chondroitin: These compounds, usually associated with joint health, also support the extracellular matrix of the skin, helping maintain firmness and bounce.
- Minerals like calcium, magnesium, and phosphorus: Support overall cellular health and the integrity of connective tissue.
Some research indicates that collagen peptides can reduce wrinkle depth and increase skin density, two factors that contribute to the look of lost facial volume.
How to incorporate bone broth effectively
Dietitians recommend consuming bone broth as part of a balanced diet, not as a standalone solution. A typical suggestion is one cup (8–12 oz) per day, either homemade or from a high-quality store-bought brand with minimal additives.
“I tell my clients to think of bone broth as a foundation, not a miracle cure,” says dietitian Lauren Manaker. “Pair it with a colorful diet rich in antioxidants, healthy fats, and vitamin C—which actually helps the body use collagen more efficiently.”
Making your own bone broth
Homemade broth allows you to control ingredients and maximize nutrient content. Simmer animal bones (chicken, beef, or fish) with water, a splash of vinegar (to help extract minerals), and vegetables for 12–24 hours. The longer simmering time breaks down more collagen into gelatin.
Store-bought options
Look for broths that list bone broth as the first ingredient and contain at least 10 grams of protein per serving. Avoid brands with added sugars, artificial flavors, or excessive sodium.
What the research says about collagen drinks
While bone broth is a whole-food source, much of the supporting research has used hydrolyzed collagen supplements. A 2019 meta-analysis in the Journal of Drugs in Dermatology found that oral collagen supplements significantly improved skin hydration, elasticity, and density after 8–12 weeks of daily use.
Bone broth naturally contains these same collagen peptides, though in less concentrated amounts. “If you can tolerate the taste and texture, broth is a wonderful way to get collagen along with other nutrients in a whole-food context,” says Feller. “For people who prefer a more concentrated dose, a collagen powder stirred into coffee or tea is another effective option.”
Other drinks to support skin health
While bone broth leads the recommendation, dietitians also highlight these supportive beverages:
- Green tea: Rich in antioxidants called catechins, which may protect collagen fibers from UV damage and reduce inflammation that leads to breakdown.
- Water: Hydration is essential for skin plumpness. Dehydrated skin looks thinner and more wrinkled.
- Citrus-infused water: Vitamin C is a required cofactor for collagen synthesis. Adding lemon, lime, or orange slices to water can boost intake.
One common culprit to reduce is sugary sodas and high-alcohol drinks, which can accelerate collagen degradation through glycation—a process where sugar molecules bind to collagen fibers, making them stiff and brittle.
Realistic expectations
No drink can fully prevent facial volume loss or replace the structural changes that occur with age. Genetics, sun exposure, smoking, and overall diet play larger roles than any single ingredient. “Think of bone broth as a supportive teammate, not the star player,” says Manaker. “It works best when combined with a good skincare routine, sun protection, and a nutrient-dense diet.”
For those who experience digestive discomfort from bone broth (some people feel bloated or heavy), try starting with a smaller portion or choosing a low-histamine version. Always consult a healthcare professional before making significant changes to your diet, especially if you have underlying health conditions.
Incorporating bone broth into your daily routine is a simple, traditional way to support your skin from the inside. While it won't turn back the clock, it may help your face retain a more youthful, supported appearance for longer.
