Does bone broth help with joint pain during perimenopause?

Bone broth may help support joint health during perimenopause, and this is one of the areas where the underlying biology is most plausible. Joint pain is one of the most commonly reported but least discussed symptoms of perimenopause. Many women are surprised to learn that estrogen plays an active role in maintaining cartilage and synovial tissue. Estrogen receptors are present in cartilage, tendons, and ligaments. When estrogen declines, cartilage breakdown accelerates, joints lose some of their cushioning, and the inflammatory threshold in joint tissue lowers. This means joints that were previously quiet can become achy, stiff, or swollen without any injury or new diagnosis.

Bone broth provides collagen precursors including glycine, proline, and hydroxyproline. These are the building blocks your body uses to synthesize its own collagen, which is a structural protein that forms the matrix of cartilage, tendons, and ligaments. Bone broth also contains small amounts of glucosamine and chondroitin, compounds that are sold separately as joint supplements and have some evidence for reducing joint pain. The concentrations in broth are lower than in supplement form, but they contribute as part of a whole-food approach.

The research on collagen peptides for joint outcomes is more developed than the research on broth specifically. Several randomized controlled trials have found that hydrolyzed collagen supplementation reduces joint pain and stiffness in people with osteoarthritis and in athletes with activity-related joint pain. The proposed mechanism is that collagen peptides accumulate in cartilage tissue and stimulate collagen synthesis in cartilage cells. Type II collagen, specifically the undenatured form called UC-II, has its own body of evidence for joint pain reduction through an immune-modulating mechanism. Bone broth contains a mix of collagen types, primarily type I and type III from skin and bone, with some type II if cartilage is included in the simmering process.

For joint health specifically, the quality and preparation of bone broth matters more than for most uses. Broth that includes knuckle bones, feet, and cartilage-rich cuts provides more type II collagen and more glucosamine and chondroitin than broth made only from marrow bones. Simmering for 18 to 24 hours extracts more collagen than shorter cooking times. A properly made broth will gel solidly when refrigerated. Commercial options labeled as bone broth vary enormously in actual collagen content. If you rely on commercial products, look for ones that gel when chilled or that list at least 10 grams of protein per cup.

One cup of homemade broth daily, or two cups a few times per week, is a reasonable amount to include alongside your regular diet. Bone broth is not estrogenic, meaning it does not affect estrogen levels in any measurable way, so it is safe for women with hormone-sensitive health histories. It is not suitable for vegetarians. One caution is that bones can contain trace amounts of heavy metals including lead, and this concern is higher for non-organic or imported bones. Using organic, domestically sourced bones for homemade broth reduces this risk.

For joint pain in perimenopause, bone broth fits best into a broader anti-inflammatory eating pattern. Omega-3 rich foods like salmon, sardines, and walnuts help reduce joint inflammation from the inside. Vitamin C from colorful vegetables supports collagen synthesis independently. Adequate protein overall supports tissue maintenance and repair. Weight management is also relevant, since excess body weight increases mechanical load on weight-bearing joints and amplifies inflammation.

Expect improvement to be gradual if it comes. Studies on collagen peptides typically show meaningful effects after eight to twelve weeks of consistent use. Bone broth provides lower doses than the study protocols, so timelines for any benefit may be longer. Joint pain from perimenopause-related cartilage changes is a real structural issue and dietary support alone is unlikely to resolve it completely.

See your doctor if joint pain is severe, sudden, accompanied by visible swelling or redness, or affecting your ability to move normally. Joint symptoms that persist despite dietary and lifestyle efforts deserve clinical assessment, since conditions including rheumatoid arthritis, lupus, and thyroid disease can all present or worsen during perimenopause and require specific treatment.

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