Does bone broth help with hair thinning during perimenopause?

Bone broth is not a proven treatment for hair thinning during perimenopause, but it does contain amino acids that are directly relevant to hair structure, and some women find it a useful addition to a nutrition plan focused on hair health. The honest answer is that the evidence is limited and mostly indirect, so expectations should be realistic.

Hair thinning during perimenopause is primarily driven by the decline in estrogen and, in some women, a relative increase in androgen activity. Estrogen normally supports the anagen (growth) phase of the hair cycle. As levels fall, hair follicles may spend more time in the resting phase, leading to increased shedding and reduced regrowth density. This is a hormonal problem at its core, and no food directly reverses it. However, adequate protein and specific amino acids are necessary for the body to build hair fiber at all, and deficiencies can accelerate thinning.

Bone broth is rich in glycine and proline, two amino acids that are essential building blocks of collagen. Collagen is a structural protein that surrounds the hair follicle and contributes to the dermis layer of the scalp where follicles are anchored. Glycine also plays a role in keratin synthesis, keratin being the primary protein that hair is made of. Some small studies on hydrolyzed collagen peptide supplements have shown modest improvements in hair thickness and reduced shedding in women with age-related hair loss, but these used concentrated collagen supplements, not bone broth. The amino acid content of bone broth varies depending on how it is made and how long bones are simmered.

Perimenopause changes the hair-nutrition equation in a few specific ways. Estrogen loss affects the gut microbiome and can reduce nutrient absorption efficiency over time, meaning you may need more dietary protein than you did in your 30s to maintain the same tissue repair capacity. Chronic low-grade inflammation, which increases as estrogen declines, can also affect follicle health. The glycine and gelatin in bone broth may offer mild anti-inflammatory support, and the gelatin specifically may help support gut lining integrity, which relates to how well you absorb other nutrients needed for hair growth.

A practical serving is one cup (about 240 ml) of bone broth three to five times per week, ideally homemade or from a brand that uses slow-simmered bones. Pair it with other protein sources throughout the day, since hair growth requires adequate total protein across all meals, not just one source. Iron, zinc, biotin, and vitamin D are also important for hair health and are not found in useful amounts in bone broth, so these need to come from other foods or, in confirmed deficiency, from supplements under medical guidance.

Bone broth works best as part of a broader nutritional strategy. Combining it with foods rich in vitamin C may support collagen synthesis, since vitamin C is a cofactor in the enzymatic conversion of proline to hydroxyproline, a key step in building stable collagen. Eating enough overall calories also matters, since caloric restriction accelerates hair shedding.

Timeline-wise, hair grows roughly half an inch per month. Even if dietary changes begin to support follicle health, visible improvement in density takes at least three to six months. Hair thinning from hormonal causes is also often progressive during perimenopause, so the goal may be slowing the rate of change rather than reversal.

See a doctor if your hair loss is sudden, patchy, or accompanied by scalp changes, brow or lash thinning, fatigue, or weight changes. These can signal thyroid dysfunction, alopecia areata, or iron-deficiency anemia, all of which require specific treatment. A dermatologist can also assess whether your pattern of loss is androgenetic, which has targeted treatment options.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log hair thinning daily so you can spot whether patterns shift over time and track whether dietary or lifestyle changes 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.