Does bone broth help with brain fog during perimenopause?

Bone broth is unlikely to be a direct fix for brain fog during perimenopause, but it may help address some of the contributing factors through its amino acid profile. Brain fog in perimenopause is primarily driven by declining estrogen, which directly influences neurotransmitter activity, cerebral blood flow, and the brain's ability to use glucose efficiently. When estrogen drops, many women notice slower thinking, difficulty retrieving words, and trouble concentrating. This is a real neurological effect, not imagined. Dietary support can help at the margins, but it works on secondary pathways rather than the core hormonal cause.

The most relevant compound in bone broth for brain function is glycine. Glycine is a non-essential amino acid found in high concentrations in collagen, which is a major component of well-made bone broth. Research published by Inagawa and colleagues found that glycine supplementation before bed improved subjective sleep quality, reduced daytime sleepiness, and improved cognitive performance in people with sleep complaints. The mechanism appears to involve glycine lowering core body temperature and reducing time to sleep onset, which then improves the restorative quality of sleep. Since poor sleep is one of the primary drivers of perimenopausal brain fog, glycine's sleep-supportive role represents a meaningful indirect pathway.

Bone broth also provides proline, hydroxyproline, and glutamine. Glutamine is a precursor to glutamate and GABA, two neurotransmitters that play opposing roles in brain excitation and calm. The balance between these systems affects focus and cognitive clarity. Providing adequate glutamine through diet supports this balance, though the direct brain fog evidence specific to bone broth is not strong.

The gut-brain connection is another relevant pathway. Bone broth's gelatin and glycine support gut barrier integrity, and a healthier gut lining is associated with reduced systemic inflammation. Neuroinflammation is an increasingly recognized contributor to cognitive symptoms, and perimenopausal women often experience elevated inflammatory markers. Supporting the gut does not cure brain fog, but it may reduce one contributing factor over time.

Evidence quality here is worth being honest about. Most of the reasoning linking bone broth to brain fog relief is mechanistic, drawing on studies of individual amino acids rather than clinical trials of broth itself. No randomized controlled trial has tested bone broth specifically for brain fog in perimenopausal women. The glycine-sleep research is the most directly relevant and is reasonably well-supported, but it used glycine doses higher than you would typically get from a single cup of broth.

For practical use, one to two cups of well-made bone broth per day is a reasonable starting point. Quality varies widely. Homemade broth from organic, pasture-raised bones simmered for at least 12 hours provides more gelatin and amino acids than most shelf-stable commercial products. A good homemade broth gels when refrigerated, which confirms adequate gelatin content. If using commercial broth, look for products with at least 8 to 10 grams of protein per cup. Be aware that commercial versions are often high in sodium.

For brain fog, bone broth is most useful as part of a diet that also prioritizes omega-3 fatty acids from oily fish, stable blood sugar through regular protein and fiber intake, and adequate hydration. Dehydration has a measurable negative effect on concentration and is easy to underestimate. Alcohol is worth limiting, since even moderate intake disrupts sleep architecture and worsens cognitive symptoms the following day.

Expect any dietary effect on brain fog to be gradual and modest. The most impactful changes tend to be improvements in sleep quality, blood sugar stability, and overall inflammation, all of which take weeks to months to register. Brain fog that is mild and clearly tied to sleep disruption is the most likely to respond to nutritional support.

See your doctor if brain fog is severe, worsening over time, or affecting your ability to work or manage daily tasks. A healthcare provider can rule out thyroid dysfunction, vitamin B12 deficiency, iron deficiency anemia, and other treatable conditions that can mimic or worsen perimenopausal cognitive symptoms. These are common in midlife women and deserve assessment before attributing everything to hormonal change.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log brain fog 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.