Does bone broth help with anxiety during perimenopause?

Bone broth may support some of the body systems involved in anxiety during perimenopause, and the case for it rests mainly on its glycine content. The overall evidence is modest and mostly mechanistic, but there are specific reasons to think bone broth is worth including if anxiety is a concern at this life stage.

Anxiety during perimenopause is driven primarily by declining and fluctuating estrogen. Estrogen regulates several neurotransmitter systems, including GABA, the brain's main calming chemical, and serotonin, which affects mood and emotional reactivity. When estrogen drops, GABA activity can decrease, leaving the nervous system more prone to overstimulation and a heightened stress response. Many women describe perimenopausal anxiety as a physical sensation, a racing heart, a feeling of dread, or an inability to relax, rather than just worry.

Glycine, an amino acid found in meaningful amounts in bone broth, is an inhibitory neurotransmitter in the central nervous system. It acts through GABA-like mechanisms to calm neural excitability. Some research, including a small number of human trials, suggests that glycine taken before sleep improves sleep quality and reduces anxiety-related symptoms by supporting inhibitory neurotransmission. The amounts in bone broth are smaller than those used in trials, so the effect is likely more modest, but the mechanism is real.

Glycine also supports gut lining integrity, which matters because the gut-brain axis increasingly appears relevant to anxiety. When the gut barrier becomes more permeable, inflammatory compounds can reach systemic circulation and affect brain function. Estrogen loss during perimenopause is thought to contribute to increased gut permeability, which may amplify anxious and depressive symptoms. Gelatin in bone broth, which contains glycine and proline, may help maintain gut barrier function, though direct human evidence for this in perimenopause specifically is limited.

The protein in bone broth, ranging from six to twelve grams per cup depending on preparation, provides amino acids including tryptophan precursors and supports blood sugar stability. Low blood sugar is a real but often overlooked driver of anxiety, and a warm, savory cup of broth between meals can stabilize energy without sugar spikes.

One to two cups of bone broth per day is a reasonable starting point. Quality varies significantly. Homemade broth from simmering bones for eight or more hours provides more glycine and collagen peptides than many commercial versions. If buying ready-made, look for products that list collagen or protein content on the label. Commercial broths are often high in sodium, so if you are managing blood pressure, choose low-sodium versions or make your own. Some commercial bone broths have raised concerns about lead content due to leaching from bones during long cooking. Choosing products from quality-controlled brands or using organic, grass-fed bones for homemade broth reduces this risk.

For a broader dietary approach to anxiety, bone broth works well alongside magnesium-rich foods like pumpkin seeds, dark leafy greens, and almonds. Magnesium is a cofactor for GABA synthesis and deficiency is common. Fermented foods support the gut microbiome and the gut-brain axis. Reducing caffeine and alcohol, both of which disrupt GABA function and worsen perimenopausal anxiety, often has a more immediate impact than any single addition to the diet.

Note that bone broth is not suitable for vegetarians or vegans. It also has no phytoestrogen activity, so it does not interact with hormonal pathways directly.

Give any dietary strategy at least six to eight weeks to show any effect on anxiety patterns. Anxiety is sensitive to sleep quality, physical activity, and stress load, so these factors should be addressed alongside dietary changes.

See your doctor if anxiety is severe, if it is interfering with work or relationships, if you are experiencing panic attacks, or if you have persistent feelings of doom or fear that are hard to explain or manage. These are valid medical concerns with effective treatments, including cognitive behavioral therapy and, in some cases, hormone therapy or other medications, that go beyond what diet can address.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log anxiety daily so you can spot whether patterns shift over time.

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