Does bone broth help with mood swings during perimenopause?

Bone broth is not a mood stabilizer, and it is important to say that clearly before going further. Mood swings during perimenopause are primarily caused by fluctuating and declining estrogen, which directly affects serotonin, dopamine, and norepinephrine signaling in the brain. These are not mild changes. Some women experience mood instability during perimenopause that is comparable in severity to a depressive episode or premenstrual dysphoric disorder. That level of mood disruption requires clinical attention, not dietary adjustment. For milder irritability and emotional sensitivity, however, certain nutritional approaches, including bone broth, may support the conditions that allow your nervous system to regulate more easily.

The most relevant compound in bone broth for mood is glycine. Glycine acts as an inhibitory neurotransmitter in the brainstem and spinal cord, meaning it has a calming or dampening effect on the nervous system in ways that are somewhat analogous to GABA. Animal studies and some human mechanistic data support a role for glycine in reducing anxiety-like responses, though direct clinical trials in perimenopausal women are lacking. Bone broth also contains glutamine, a precursor to both glutamate and GABA, the primary excitatory and inhibitory neurotransmitters in the brain. Adequate dietary glutamine supports the raw material side of this balance.

Sleep disruption is one of the most powerful amplifiers of mood instability in perimenopause, and this is where bone broth may have its most meaningful indirect effect. Research by Inagawa and colleagues found that glycine taken before sleep improved sleep quality, reduced daytime sleepiness, and improved mood-related measures in people with poor sleep. A 3-gram dose of glycine was used in the study, which is achievable from a cup or two of a well-made bone broth, though homemade versions vary and commercial products often contain far less. If bone broth as part of an evening routine contributes to even marginally better sleep, the downstream effect on emotional regulation may outweigh any direct mood benefit.

The gut-mood connection is also worth noting. The gut microbiome produces roughly 90 percent of the body's serotonin in the enteric nervous system. Bone broth's gelatin and glycine support gut barrier integrity, and a healthier gut lining is associated with less systemic inflammation. Chronic low-grade inflammation is increasingly recognized as a contributor to depression and emotional instability. Estrogen loss in perimenopause is associated with changes in gut bacteria that shift this balance. Supporting the gut lining with glycine and collagen-derived compounds is a plausible indirect strategy, though the evidence connecting this specifically to mood outcomes in perimenopause is not yet robust.

For practical use, one to two cups of well-made bone broth daily is a reasonable starting point. Quality is the most important variable. Homemade broth from organic bones simmered for 12 to 24 hours provides more glycine and gelatin than most commercial alternatives. A broth that gels when refrigerated has meaningful collagen content. Commercial bone broths are often high in sodium, with some containing 700 to 900 milligrams per cup.

Bone broth is one component of a broader mood-supportive diet. Omega-3 fatty acids from fatty fish have the strongest dietary evidence for reducing depressive symptoms. Magnesium-rich foods like pumpkin seeds, dark leafy greens, and black beans support GABA and are frequently low in perimenopausal women's diets. Stable blood sugar throughout the day, achieved through regular meals with adequate protein and fiber, reduces the irritability and emotional reactivity that can accompany glucose dips. Limiting alcohol is often the highest-impact change available, since alcohol disrupts sleep, depletes B vitamins, and worsens mood regulation even in small amounts.

Expect any dietary contribution to mood to be gradual, modest, and dependent on consistency across your whole eating pattern. Bone broth alone is unlikely to shift mood noticeably. As part of a broader nutritional strategy, the cumulative effect on sleep quality, gut health, and nervous system calm may be meaningful over several weeks to months.

See your doctor if mood swings are severe, interfering with your relationships or work, involving thoughts of harming yourself, or accompanied by significant depression or anxiety. These are clinical situations that benefit from assessment, and options including hormone therapy, antidepressants, and therapy have solid evidence behind them.

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