Does bone broth help with weight gain during perimenopause?

Bone broth is not a weight-loss food, but it may play a small supporting role in managing perimenopause-related weight changes when used as part of a broader, protein-focused eating pattern. Understanding why perimenopause causes weight gain in the first place helps clarify where bone broth fits, and where it does not.

During perimenopause, declining estrogen shifts fat storage patterns. Fat that previously settled in the hips and thighs begins to accumulate around the abdomen, which is the area most closely linked to metabolic risk. Estrogen also influences insulin sensitivity, so as levels drop, your cells may not respond to insulin as efficiently. Muscle mass tends to decline with age and hormonal change, and because muscle burns more calories at rest than fat does, this loss reduces your basal metabolic rate over time. These are significant physiological shifts that no single food can reverse.

Where bone broth may fit is through its protein and glycine content. Research supports that adequate protein intake is one of the most effective dietary tools for preserving lean muscle mass during midlife, and for promoting satiety. Glycine, one of the most abundant amino acids in bone broth, is a building block of collagen, and collagen supports connective tissue and muscle structure. Some research also suggests glycine may play a role in glucose metabolism by improving insulin sensitivity in animal studies, though human evidence is still limited. The honest picture is that bone broth is a supportive food, not a primary weight management tool.

Perimenopause changes the equation because muscle preservation becomes especially important once estrogen declines. Resistance training plus adequate protein is the combination with the strongest evidence for maintaining body composition during this period. Bone broth, as a warm and satisfying low-calorie drink, may help with appetite management at meals, particularly if consumed before or instead of higher-calorie options. A cup provides roughly 6 to 10 grams of protein, which contributes to but does not meet the 25 to 30 grams per meal that research suggests is optimal for muscle protein synthesis.

A practical approach is to use bone broth as a base for soups and stews that also include lean protein, vegetables, and legumes, or to drink it as a between-meal option when hunger strikes. Homemade broth made from collagen-rich bones simmered for a long time contains more glycine and collagen peptides than most commercial products. When choosing a commercial product, look for one that gels when refrigerated, which signals meaningful collagen content. Be mindful of sodium content, particularly if you are already eating a high-sodium diet.

Bone broth pairs well with an overall eating approach that emphasizes whole protein sources at each meal, fiber-rich vegetables and legumes to support gut health and blood sugar stability, and healthy fats from sources like olive oil, nuts, and fish. Pairing protein with fiber at meals slows glucose absorption and tends to reduce post-meal insulin spikes, which may support fat metabolism during perimenopause when insulin sensitivity is already more fragile.

Timeline expectations matter here. Weight changes during perimenopause often develop gradually over years, and dietary changes affect body composition slowly. Consistent dietary patterns over 3 to 6 months are more likely to show measurable results than short-term interventions. Bone broth as part of a consistently protein-adequate diet may support muscle retention rather than produce visible weight loss on its own.

See your healthcare provider if you are experiencing rapid or unexplained weight gain, particularly if it is accompanied by fatigue, swelling, or changes in bowel habits. Thyroid dysfunction is more common in perimenopausal women and can cause weight changes that do not respond to diet or exercise. Insulin resistance that has progressed to prediabetes or type 2 diabetes also warrants medical evaluation and management beyond dietary adjustment.

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