Is bone broth good for perimenopause?

Bone broth has become popular as a health food, particularly for gut health, joint support, and skin health. During perimenopause, when collagen production declines significantly as estrogen falls, bone broth is often recommended as a natural collagen source. The reality is more nuanced than the marketing suggests, but bone broth does offer genuine nutritional benefits that are relevant to this life stage.

What bone broth contains

Bone broth is made by simmering animal bones (beef, chicken, pork, or fish) for extended periods. This process extracts collagen, gelatin (denatured collagen), minerals (calcium, magnesium, phosphorus, and trace amounts of other minerals from bone), and amino acids like glycine and proline. The nutritional content varies significantly depending on the type of bones used, cooking time, and whether acid (like apple cider vinegar) is added to increase mineral extraction.

Collagen and skin health

Estrogen directly stimulates collagen synthesis, so women lose collagen relatively quickly during perimenopause. Bone broth provides gelatin and collagen precursor amino acids. However, the body digests collagen into its component amino acids before absorbing them, meaning bone broth does not deliver intact collagen to the skin or joints. It does provide the raw amino acid building blocks (particularly glycine and proline) that the body uses to make new collagen. Whether this is superior to getting those amino acids from other dietary protein sources is not clearly established. The marketing claim that bone broth directly rejuvenates skin collagen is not well-supported; the evidence for collagen peptide supplements is somewhat stronger than for bone broth specifically.

Glycine and sleep quality

One underappreciated benefit of bone broth is its glycine content. Glycine is an amino acid that has been shown in clinical studies to improve sleep quality, reduce time to sleep onset, and reduce daytime fatigue when taken before bed. Given that sleep disruption is one of the most common and troubling symptoms of perimenopause, adding a glycine-rich food like bone broth to the evening routine is a practical, low-risk strategy that may support sleep without medication. The evidence is modest but real, and the side effects are essentially nil.

Gut health

Gelatin, the main protein in bone broth, is associated with supporting the gut lining. The gut microbiome and intestinal integrity are affected by perimenopause, and the estrobolome (the gut bacteria that help metabolize estrogen) becomes relevant to hormonal balance. Gelatin may support intestinal integrity and the mucous lining, though direct clinical evidence in humans for gut healing via bone broth is limited. Women with gut symptoms like bloating, loose stools, or increased food sensitivities during perimenopause may find bone broth a useful dietary addition as part of a gut-supportive approach.

Minerals and joint support

Bone broth contains minerals important for bone health, though levels vary and are generally modest. It is not a substitute for adequate calcium and vitamin D intake, but it contributes to overall mineral intake. The glycosaminoglycans (chondroitin, hyaluronic acid) that some broths contain theoretically support joint health, though the amounts that survive cooking and digestion are uncertain. For women with joint pain during perimenopause, bone broth is unlikely to produce dramatic symptom change, but it contributes useful protein and amino acids to an overall anti-inflammatory dietary pattern.

Protein contribution

Bone broth contributes meaningful protein, typically 6 to 12 grams per cup depending on preparation. Adequate protein intake is important during perimenopause for maintaining muscle mass, supporting recovery from exercise, and managing satiety. Including bone broth as a hot drink, soup base, or cooking liquid is an easy way to add protein without adding many calories, particularly useful for women who are managing weight and trying to maintain high protein intake within reasonable caloric limits.

Practical considerations

Quality and preparation matter. Commercially available bone broth varies widely in actual collagen and protein content. Homemade bone broth from high-quality, pastured or wild-caught animal bones with long cooking times tends to have better nutritional density. Look for products that gel when refrigerated, indicating meaningful gelatin content. Bone broth is a useful savory liquid for cooking and a warm comforting drink, making it easy to incorporate.

Tracking your symptoms over time using an app like PeriPlan can help you note whether skin comfort, digestive function, or joint ease changes with dietary shifts.

When to talk to your doctor

Bone broth is safe for most women. Those with gout or kidney disease should be mindful of purine content. Women watching sodium intake should check sodium levels in commercial products, as they can be high.

This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.