Protein
Bone Broth
Bone broth delivers glycine, proline, and other amino acids that support collagen production at a time when our bodies are making dramatically less — starting in perimenopause and accelerating after menopause. The slow-cooking process breaks down bones and connective tissue into easily absorbed gelatin and amino acids, while also releasing bone-supporting minerals like calcium, magnesium, and phosphorus.
Why this food matters at menopause
Bone broth delivers glycine, proline, and other amino acids that support collagen production at a time when our bodies are making dramatically less — starting in perimenopause and accelerating after menopause. The slow-cooking process breaks down bones and connective tissue into easily absorbed gelatin and amino acids, while also releasing bone-supporting minerals like calcium, magnesium, and phosphorus.
Evidence by benefit
Mixed
Collagen support
Provides glycine and proline — the amino acids needed to build collagen in skin, joints, and bone
Mixed
Gut health
Gelatin supports gut lining integrity and may reduce intestinal permeability
Mixed
Joint comfort
Collagen precursors support cartilage maintenance — relevant as estrogen decline accelerates cartilage loss
Mixed
Sleep support
Glycine has evidence for improving sleep quality and reducing time to fall asleep
How to eat it
Simmer bones from grass-fed animals for 12-24 hours with a splash of apple cider vinegar to help extract minerals. Start with 1 cup daily, either warm as a drink or as the base for soups and stews. The gel-like consistency when cooled indicates good collagen extraction — if it doesn't gel, simmer longer. Store-bought versions work too, but check that bones were the primary ingredient.
Recommended: 1-2 cups daily or as a cooking base
What we do not know
We don't know if consuming collagen building blocks actually translates to better skin elasticity or joint comfort in menopausal women specifically. Most collagen studies use isolated supplements, not whole bone broth, and we lack direct research on how much of these amino acids actually get used for collagen synthesis versus other protein needs in our bodies.
Cautions
High in histamine — particularly long-simmered versions. Women with histamine intolerance may react. Sodium content varies — relevant for women managing blood pressure. Lead content in bones is a theoretical concern with very long cooking times though evidence of actual harm is limited.
Rose on this food
"While we can't promise bone broth will reverse collagen loss, it's a nutrient-dense way to support your body's repair processes. Even if the collagen benefits are uncertain, you're still getting quality protein and minerals your bones need."