Does bone broth help with heart palpitations during perimenopause?

Bone broth is not a treatment for heart palpitations during perimenopause, but it contains minerals that play a role in heart rhythm regulation, and there are plausible, limited ways it may be a useful addition to a supportive diet. That said, palpitations are a symptom that deserves careful attention, and dietary changes are a very small part of the picture here.

Heart palpitations, the sensation of a racing, fluttering, or skipping heartbeat, are a recognized perimenopausal symptom. Estrogen influences the autonomic nervous system and the sensitivity of cardiac tissue to electrical signaling. As estrogen levels become erratic in perimenopause, some women experience more frequent palpitations, particularly around hormonal fluctuations in their cycle. These are usually benign, but they can be alarming and disruptive.

Bone broth contributes small amounts of magnesium, potassium, phosphorus, and calcium. These electrolytes are directly involved in maintaining the electrical stability of heart muscle cells. Magnesium, in particular, helps regulate the ion channels that control the timing of cardiac muscle contractions. Low magnesium and low potassium are both associated with increased risk of arrhythmias and palpitation episodes. Bone broth is not a high source of these minerals compared to foods like leafy greens, bananas, avocado, or dairy, but it contributes to overall intake and can support electrolyte balance when consumed regularly as part of a varied diet.

The glycine in bone broth may offer a mild calming effect through its modulation of glycine receptors in the nervous system and its interaction with GABA pathways. Since anxiety and stress are known to worsen palpitation frequency, any nutritional support for a calmer nervous system is indirectly relevant. Again, the effect size from food sources alone is modest, and this should not be overstated.

Perimenopause changes the cardiac risk picture in a broader way. Estrogen has cardioprotective effects, and as it declines, women face increasing cardiovascular risk. This makes it important to support heart health proactively through diet, exercise, and regular medical monitoring, rather than relying on any single food.

A practical approach is to include one cup (about 240 ml) of bone broth several times per week as part of a diet that emphasizes whole-food sources of magnesium and potassium. Staying consistently hydrated matters too, since dehydration can trigger palpitations by affecting blood volume and electrolyte concentration. Limit caffeine and alcohol, both of which are common palpitation triggers, and pay attention to blood sugar stability since hypoglycemic dips can also provoke them.

If you use commercial bone broth, be aware that high-sodium versions may work against cardiovascular health goals, particularly if your provider has recommended watching sodium intake. Homemade broth with moderate sodium allows you to get the mineral benefits without excess.

Expectations for timeline should be realistic. Electrolyte balance responds relatively quickly to dietary changes, within days to weeks. Hormonal palpitations, however, often fluctuate with your cycle and may not respond meaningfully to dietary changes alone.

See a doctor promptly if your palpitations are frequent, prolonged, or accompanied by chest pain, shortness of breath, dizziness, fainting, or a sensation that your heart is beating irregularly for extended periods. These symptoms require an ECG and medical evaluation to rule out arrhythmias or other cardiac conditions. Do not assume all palpitations during perimenopause are hormonal without medical confirmation. If you have an existing cardiac history, speak to your cardiologist about any new palpitation patterns.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log heart palpitations daily so you can spot whether patterns shift over time and track possible correlations with diet, stress, or cycle phase. This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.