Does bone broth help with fatigue during perimenopause?

Bone broth may offer modest support for fatigue during perimenopause, but it works best as one part of a broader nutrition strategy rather than a standalone fix. The fatigue many women experience in perimenopause is driven by fluctuating estrogen and progesterone, which disrupt sleep architecture, alter mitochondrial energy production, and increase systemic inflammation. Bone broth does not directly address these hormonal shifts, but several of its compounds may help support the underlying pathways involved.

The most relevant compound in bone broth for fatigue is glycine, an amino acid found in high concentrations in connective tissue. Research suggests glycine supports sleep quality by lowering core body temperature and modulating activity at NMDA receptors, which play a role in sleep-wake cycles. Better sleep depth can translate to less daytime fatigue. Glycine also supports glutathione synthesis, your body's primary antioxidant, which plays a role in cellular energy production. Some research suggests low glutathione levels are linked to mitochondrial fatigue, though most of this evidence comes from animal and in-vitro studies rather than large human trials.

Perimenopause specifically changes the fatigue picture because estrogen decline reduces the efficiency of mitochondria in cells throughout the body, including muscle and brain cells. This is separate from poor sleep, though the two problems compound each other. Estrogen also has anti-inflammatory effects, so as levels drop, background inflammation tends to rise, adding to the sense of heaviness and exhaustion. Bone broth's amino acid profile, particularly glycine and proline, may help dampen some inflammatory signaling, though the evidence for this in humans is mostly mechanistic and observational.

A reasonable serving of bone broth is one cup (roughly 240 ml) per day or a few times per week. Homemade broth made from slow-simmered bones tends to yield higher concentrations of glycine and collagen peptides than many commercial versions, which vary widely in nutrient content. If you use commercial bone broth, look for options with lower sodium and minimal additives. Drinking it warm in the evening may be especially useful given glycine's potential sleep-supporting effects.

Bone broth pairs well with other fatigue-supportive foods. Pairing it with iron-rich foods or eating it alongside meals that contain vitamin C may support overall nutrient absorption. It is not a source of B vitamins or magnesium, both of which are important for energy metabolism, so you will want to get those from other whole foods like leafy greens, legumes, and seeds. If your fatigue has a significant inflammatory or gut-health component, the gelatin in bone broth may also help support gut barrier function, which is relevant because estrogen loss is associated with increased intestinal permeability.

Realistic expectations matter here. Bone broth is not a quick fix, and the research on its direct effects on fatigue in perimenopausal women is limited. Most evidence comes from studies on glycine supplementation or collagen peptides in isolation, not from broth itself. You may notice subtle changes in sleep quality within two to four weeks of consistent daily use. Broader fatigue patterns tied to hormone fluctuations often require a multi-pronged approach: stable blood sugar throughout the day, adequate protein at each meal, resistance training, stress management, and for many women, a conversation with their provider about whether hormone therapy is appropriate.

See a doctor if your fatigue is severe, getting worse over time, or accompanied by symptoms like unexpected weight change, heart rate changes, low mood that feels persistent, or difficulty functioning day to day. These can indicate thyroid dysfunction, anemia, depression, or other conditions that need direct evaluation. Perimenopausal fatigue is real, but it should not be assumed without ruling out other causes.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log fatigue daily so you can spot whether patterns shift over time, including whether changes you make to diet or routine seem to make a difference. This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.