Best Bone Broth for Perimenopause: Collagen, Joints, and What Actually Matters

Why Bone Broth Comes Up So Often During Perimenopause

Bone broth has experienced a significant resurgence in popularity over the past decade, partly driven by interest in gut health, joint support, and skin and hair health. For women in perimenopause, all three of these areas become especially relevant.

Declining estrogen affects the synthesis and maintenance of collagen throughout the body. Collagen is the primary structural protein in skin, bones, cartilage, tendons, and the gut lining. As estrogen drops, collagen production slows and the breakdown of existing collagen accelerates. This is one of the physiological reasons why joint pain, changes in skin texture, and increased injury risk become more common during perimenopause.

Bone broth is rich in several nutrients that support connective tissue: collagen-derived peptides, gelatin, proline, glycine, and hydroxyproline. It also contains minerals including calcium, magnesium, and phosphorus in bioavailable forms. For these reasons, it shows up repeatedly in perimenopause nutrition conversations.

The honest picture is nuanced: bone broth is a nutritious food with genuine potential benefits, but the strength of the evidence for specific outcomes is often less robust than marketing suggests. Understanding what it can realistically offer helps you use it appropriately.

What Makes a Good Bone Broth Product

The bones used are the starting point for quality. Broth made from grass-fed beef bones, pasture-raised chicken bones, or wild-caught fish bones tends to have a better nutrient profile than broth made from conventionally raised animals. The reason is partly the fat-soluble nutrients in the marrow and cartilage, which are more favorable in animals raised on their natural diet.

Slow simmering time matters for collagen extraction. Bone broth is distinguished from regular stock by its extended cooking time, typically 12 to 24 hours for beef or lamb bones and 6 to 12 hours for chicken or fish. This extended cooking extracts collagen, gelatin, and minerals that shorter cooking times do not. Look for products that specify their cooking process.

Gelatin content is a useful indicator of quality. When you refrigerate good bone broth, it should gel. This gelation is caused by the gelatin extracted from collagen during simmering. A broth that remains entirely liquid after refrigeration either was not cooked long enough or was heavily diluted. Some powder and concentrate products are standardized by gelatin or protein content, which provides a more reliable way to compare.

Protein content per serving is another way to evaluate products. A quality bone broth typically provides 9 to 12 grams of protein per cup. Products at 1 to 2 grams per serving have been significantly diluted or are not true bone broth.

Sodium content varies significantly between products. Some commercial bone broths are very high in sodium to improve flavor. If you are managing blood pressure or simply prefer to control your sodium intake, check the label carefully.

Collagen Peptides vs. Bone Broth: Understanding the Difference

Collagen peptide supplements and bone broth overlap in what they offer but are not identical. Collagen peptide supplements are processed forms of collagen that have been hydrolyzed, meaning the proteins have been broken into smaller chains that are easier to absorb. They typically provide a higher dose of collagen-related amino acids per serving than a cup of bone broth, and the hydrolyzed form may have better absorption than the gelatin in broth.

Bone broth, by contrast, provides a broader nutrient matrix beyond just collagen, including minerals, other amino acids, and small amounts of fat-soluble nutrients. It is also a whole food rather than a processed supplement, which matters to some people.

If your primary goal is maximizing collagen-related amino acid intake for skin, joint, or bone support, a standardized hydrolyzed collagen peptide product may be more efficient. If you value the broader nutrition of a whole food and want something warming and satisfying to drink, bone broth is a genuinely nourishing choice. Many women use both.

The clinical evidence for oral collagen supplementation on skin elasticity and joint pain is growing and reasonably positive, though most studies use hydrolyzed collagen peptide supplements rather than bone broth specifically.

Liquid vs. Powdered vs. Frozen: Which Format to Choose

Liquid bone broth, whether shelf-stable in cartons or refrigerated, is the most convenient option for drinking as a warm beverage or using in cooking. The quality range is wide. Look for products with a high protein count, minimal additives, and an ingredient list that is just bones, water, apple cider vinegar, and perhaps vegetables and salt.

Powdered bone broth concentrates are convenient for travel and have a long shelf life. They dissolve in hot water to produce a broth-like beverage. Compare the protein content per serving to liquid products to ensure the concentration is meaningful rather than largely filler.

Frozen bone broth, often available from butchers or specialty food stores, tends to be the highest quality option. It is made in smaller batches without the shelf-stability requirements that can affect liquid commercial products and often contains nothing but bones, water, and vegetables.

Making bone broth at home is cost-effective and allows full control over quality. Using bones from a trusted source, simmering for an appropriate time, and adding a small amount of apple cider vinegar (which helps extract minerals) produces a high-quality product at lower cost than most commercial options.

What to Avoid When Buying Bone Broth

Avoid products labeled as 'bone broth' that are actually conventional stock with added collagen or gelatin powder. Read the ingredient list. Genuine bone broth should have bones listed as the primary ingredient. Some products add collagen to a watery base and market it as broth, which is not the same thing.

Be cautious about very cheap products. Bone broth made from quality bones requires significant time and ingredient cost. Products priced well below the market average for similar products are often diluted or made from lower-quality ingredients.

Watch out for products with very high sodium content if you are using bone broth daily. Some commercial broths contain 500 to 700mg of sodium per cup, which adds up quickly if you are having multiple cups per day.

Avoid broths with long ingredient lists full of natural flavors, yeast extracts, and additives. The best bone broth ingredients are simple.

How to Use Bone Broth as Part of a Perimenopause Nutrition Plan

Bone broth fits naturally into a perimenopause-supportive diet that emphasizes protein, anti-inflammatory foods, and nutrients for joint and bone health. Drinking a cup in the morning or between meals is an easy way to add protein and supportive amino acids without a large calorie addition. Using it as a cooking liquid for grains, vegetables, and soups adds nutrition without extra effort.

Pair bone broth with other collagen-supporting nutrients for best results. Vitamin C is a cofactor for collagen synthesis and is found in citrus, bell peppers, and leafy greens. Zinc supports collagen production and tissue repair. Eating a varied diet that includes these nutrients alongside bone broth gives the body what it needs to actually build collagen from the raw materials it is being given.

Bone broth is a food, not a treatment. It supports a nutrient-dense diet but does not address the hormonal changes driving collagen decline. For significant joint pain or skin changes during perimenopause, a conversation with your healthcare provider about both nutrition and medical options is worthwhile.

Tracking How Your Body Responds

Gut health changes are common during perimenopause, with some women experiencing increased digestive sensitivity, bloating, or changes in bowel patterns. The gelatin and glycine in bone broth have some evidence for supporting the gut lining and reducing intestinal permeability. If you are trying bone broth for gut-related symptoms, keeping a food and symptom log helps you see whether there is a connection.

Logging joint pain, energy, and overall wellbeing in PeriPlan alongside dietary changes lets you track whether adjustments are making a difference over time. Gradual shifts in how joints feel or how gut health is functioning are easy to miss day-to-day but become visible in a longer pattern.