Does bone broth help with irregular periods during perimenopause?

Bone broth does not directly regulate menstrual cycles, and there is no clinical evidence that it reduces cycle irregularity during perimenopause. Irregular periods during this transition are driven by hormonal changes that food cannot directly fix. That said, bone broth can contribute to a nutritional foundation that supports overall hormonal health, and some of its components are relevant to the systems that influence cycle regularity.

Irregular periods in perimenopause happen because the ovaries are producing less consistent amounts of estrogen and progesterone. Anovulatory cycles, where ovulation does not occur, become more common. Without ovulation, the hormonal signal to shed the uterine lining becomes erratic, leading to cycles that are longer, shorter, heavier, lighter, or sometimes skipped altogether. This is a normal part of the transition, not a nutritional deficiency, and no food can restore the hormonal pattern of earlier reproductive years.

The relevant contribution of bone broth here is indirect and falls into two areas: general nutritional support and gut health. First, bone broth provides glycine, proline, and other amino acids that support liver function. The liver is responsible for metabolizing and clearing used hormones from the body. When liver function is stressed, used estrogens may be recirculated rather than excreted, which some researchers suggest can contribute to hormonal imbalance, though evidence for this specific pathway in perimenopausal women is mostly observational. Second, the gelatin in bone broth may support gut lining integrity. Estrogen is partly regulated through a process involving gut bacteria and bile acids, sometimes called the estrobolome. A healthier gut environment may support more efficient estrogen clearance and balance, though this is an emerging field and most evidence is preliminary.

Bone broth also provides small amounts of minerals including phosphorus, magnesium, and potassium. Adequate micronutrient status generally supports hormonal enzyme activity. Severe nutritional deficiencies can worsen menstrual irregularity, so maintaining a nutrient-dense diet matters, and bone broth contributes to this even if its effect on cycle regularity is not direct.

A practical serving is one cup (about 240 ml) three to five times per week as part of a balanced diet. Homemade bone broth simmered for eight to twelve hours from well-sourced bones tends to be richer in amino acids and gelatin than most commercial versions. Pair it with a varied diet that includes adequate iron (since heavy or irregular bleeding can deplete iron stores), whole food sources of fiber, healthy fats, and quality protein at each meal.

For blood sugar stability, which indirectly affects cycle regularity by influencing insulin and cortisol levels, bone broth can be a useful protein-containing snack between meals. Insulin resistance worsens during perimenopause and can compound hormonal irregularity, so stabilizing blood glucose through dietary protein and fiber is a sound strategy even if the effects are subtle.

Be realistic about what dietary changes can achieve here. Irregular periods in perimenopause are a natural biological process, and diet cannot make them regular again. The goal of nutritional support is to reduce the degree of hormonal swings and avoid the additional burden of nutrient depletion or systemic inflammation on top of an already challenging transition.

See a doctor if your periods are extremely heavy (soaking through a pad or tampon every hour for several hours), if you are bleeding between periods, if periods stop for more than three months and you are not yet confirmed to be in menopause, or if you have pelvic pain that is new or worsening. These symptoms can indicate conditions like fibroids, polyps, endometrial hyperplasia, or thyroid dysfunction that need direct evaluation rather than dietary management.

The PeriPlan app (https://apps.apple.com/app/periplan/id6740066498) lets you log irregular periods daily so you can spot whether patterns shift over time and build a clearer picture to share with your healthcare provider. This content is for informational purposes only and does not replace medical advice. Always consult your healthcare provider about your specific situation.