Does bone broth help with low libido during perimenopause?

Bone broth has no direct evidence for improving libido during perimenopause, and it is worth being honest about that upfront. Low libido in perimenopause is primarily driven by declining estrogen and testosterone, vaginal dryness that makes sex uncomfortable, disrupted sleep, increased stress, and mood changes. These are powerful hormonal and psychological factors. No food is going to reverse them on its own. That said, bone broth may contribute to the general foundation of physical wellbeing that supports sexual health indirectly, through a few specific mechanisms.

Glycine, one of the most abundant amino acids in bone broth, is a precursor to nitric oxide when combined with arginine in the body. Nitric oxide is a signaling molecule that relaxes blood vessel walls and improves circulation. Good circulation is directly relevant to sexual arousal and genital sensitivity in women. Estrogen normally supports nitric oxide production in vascular tissue, so as estrogen declines, this pathway becomes less efficient. Providing adequate glycine through diet is a modest supportive measure, though the evidence linking dietary glycine specifically to sexual function in women is not well established.

Adequate protein intake broadly supports hormonal health. Testosterone, the hormone most directly tied to libido, is synthesized from cholesterol through a chain of reactions that requires sufficient raw materials and enzyme function. A diet chronically low in protein and healthy fats can compromise this process. Bone broth contributes protein and a range of amino acids, making it a useful component of an overall protein-sufficient diet. It is not a testosterone booster in any direct sense.

Sleep quality is one of the most underappreciated drivers of libido. Chronic poor sleep reduces testosterone levels measurably, increases cortisol, and simply depletes the energy and mood that create desire. Glycine from bone broth has some evidence for improving sleep quality at higher doses. Research by Inagawa and colleagues found that glycine taken before sleep improved sleep onset and reduced daytime fatigue. If bone broth consumption as part of an evening routine contributes even modestly to better sleep, the downstream effect on libido may be more meaningful than any direct action on sexual function.

Bone broth is not estrogenic. It does not contain phytoestrogens and does not influence hormone levels in any documented way. If you have heard claims that it boosts estrogen or testosterone directly, that is not supported by evidence.

For practical use, one to two cups of well-made broth per day is a reasonable amount to include. The amino acid benefits require consistency over weeks to months. Commercial bone broth varies widely in quality. Products that gel when refrigerated contain meaningful amounts of gelatin and collagen. Those that remain liquid have little to offer beyond sodium and water. Be aware that commercial versions often contain 500 to 900 milligrams of sodium per cup, which adds up quickly.

For low libido in perimenopause, the most effective dietary strategies go beyond any single food. Zinc-rich foods like oysters, pumpkin seeds, and beef support testosterone synthesis. Adequate dietary fat, including from olive oil, avocado, and fatty fish, provides the cholesterol and fatty acid substrate for steroid hormone production. Iron-rich foods matter too, since iron deficiency is common in perimenopausal women with heavy periods and low energy from iron deficiency is a real libido suppressant. Reducing alcohol is worth serious consideration, since alcohol suppresses testosterone and disrupts sleep even in small amounts.

Non-dietary factors often matter more than food choices for libido. Stress, relationship dynamics, vaginal dryness from estrogen loss, and body image changes during perimenopause all play significant roles. Local estrogen therapy for vaginal dryness has strong evidence and is worth discussing with your doctor if discomfort is a barrier to sexual interest.

Expect dietary changes to have a modest and indirect effect. Give it eight to twelve weeks of consistent changes across your whole diet, not just bone broth in isolation, before assessing any shift.

See your doctor if low libido is causing significant distress or affecting your relationship. A healthcare provider can assess whether testosterone levels, thyroid function, depression, or vaginal atrophy are contributing factors. These have specific, effective treatments beyond dietary adjustment.

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