Does bone broth help with night sweats during perimenopause?

Bone broth has no direct evidence for reducing night sweats during perimenopause, and it is important to set realistic expectations here. Night sweats are caused by a dysregulation of the body's thermostat, the hypothalamus, as estrogen levels decline. Estrogen helps stabilize the hypothalamic set point for core body temperature. When it becomes erratic, the body interprets small rises in core temperature as overheating and responds with a heat dissipation reflex: blood vessels near the skin dilate and you sweat. This is a hormonal and neurological process, and no food reverses it directly. That said, bone broth may support some of the secondary factors that influence how disruptive night sweats become.

The most plausible connection is through sleep quality. Glycine, one of the primary amino acids in well-made bone broth, has evidence for improving sleep onset and sleep quality. Research by Inagawa and colleagues found that glycine taken before sleep reduced core body temperature at sleep onset, which was associated with faster sleep onset and improved sleep quality in people with sleep complaints. The mechanism is that glycine promotes peripheral vasodilation, which allows heat to dissipate from the body's surface, slightly lowering core temperature in a gentle, natural way. In theory, this could reduce the gap between core body temperature and the lowered thermostat set point that triggers night sweats. This is speculative reasoning for perimenopause specifically, since the study population was not perimenopausal women, but the physiological logic is reasonable.

Bone broth may also support the gut-sleep axis. Estrogen loss shifts the gut microbiome, and emerging research links gut health to sleep regulation through the gut-brain axis, including effects on serotonin and melatonin production. Bone broth's gelatin and glycine support gut barrier integrity. A healthier gut lining may reduce systemic inflammation, which is one of the factors that lowers the thermoregulatory threshold and makes hot flashes more frequent. Again, this pathway is indirect and the evidence specific to night sweats is not strong.

For practical use, incorporating one cup of warm bone broth in the evening as part of a wind-down routine is a low-risk approach. The warmth and the glycine content together may contribute to the slight lowering of core temperature that supports sleep. Quality matters considerably. Homemade broth from organic bones simmered for at least 12 hours provides meaningful amounts of gelatin and amino acids, and will gel when refrigerated. Most commercial bone broths contain far less collagen than homemade versions. Check labels for protein content, aiming for at least 8 grams per cup, and choose low-sodium options where possible, since high sodium can promote fluid retention and discomfort.

For managing night sweats more broadly, diet plays a supporting rather than leading role. Alcohol, spicy food, and caffeine, particularly in the afternoon and evening, are well-recognized triggers for hot flashes and night sweats and are worth reducing. Keeping your bedroom cool, using moisture-wicking bedding, and dressing in layers are practical environmental strategies that have a more direct and immediate effect than any dietary change. Maintaining stable blood sugar through the day and avoiding large meals late in the evening may reduce the likelihood of overnight glucose-related disruptions that compound night sweating.

Bone broth is not estrogenic and does not interact with hormone levels in any documented way. It is safe for women with hormone-sensitive health histories. It is not suitable for vegetarians. If you have high blood pressure, be cautious with commercial broths due to sodium content.

Expect any dietary contribution to night sweat severity to be modest and indirect. Night sweats driven by significant hormonal change often require more targeted management than dietary adjustment can provide. Consistent dietary changes across several weeks, not days, are needed before evaluating any shift.

See your doctor if night sweats are severe enough to soak through clothing or bedding, are disrupting your sleep most nights, or are accompanied by fever, unexplained weight loss, or other new symptoms. Night sweats that do not fit the typical perimenopausal pattern need clinical evaluation to rule out thyroid conditions, infections, and other causes. Effective clinical treatments for hot flashes and night sweats exist, including hormone therapy, certain antidepressants, and other medications, and are worth discussing if symptoms are significantly affecting your quality of life.

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