Simple Bone Broth Recipe for Menopause: Support Gut Health, Reduce Inflammation & Boost Collagen

During menopause, declining oestrogen levels can have wide-ranging effects on the body. This simple bone broth recipe is a nutritional powerhouse, rich in collagen, minerals, and amino acids that support gut, joint, and skin health.

Oestrogen has an anti-inflammatory effect in the body, and supports joint and connective tissue health, along with maintaining bone and muscle strength. As levels drop, many women experience sore joints, increased inflammation, and muscle and bone loss. Digestion and the gut microbiome can also be affected, reducing beneficial bacteria and slowing digestion, which can lead to bloating, constipation, and IBS-like symptoms.

Adding bone broth to your diet in midlife provides collagen, gelatin, and amino acids, which help support gut health, maintain connective tissues, and reduce inflammation.

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Benefits of Bone Broth

1. Rich in Nutrients and Amino Acids
   Bone broth provides easily absorbed minerals like calcium, magnesium, phosphorus, and potassium, plus amino acids such as glycine, glutamine, and arginine, supporting overall health and wellbeing.

2. Supports Gut Health and Digestion
   Gelatin and glutamine help strengthen the gut lining, support healthy digestion, and reduce inflammation, which is especially beneficial during menopause. (Healthline)

3. Reduces Inflammation
   Amino acids like glycine and arginine have anti-inflammatory properties, helping calm systemic inflammation and support overall wellbeing. (Australian Bone Broth Co)

4. Supports Joint Health and Comfort
   Collagen and gelatin help maintain cartilage and joint integrity, which may reduce discomfort and support mobility. (Australian Bone Broth Co)

5. Boosts Skin Health
   Collagen supports skin elasticity, hydration, and structure, helping reduce wrinkles and dryness, and promoting a youthful appearance. (National Geographic)

6. Strengthens the Immune System
   Amino acids and minerals in bone broth may help boost immunity and reduce inflammation. (Australian Bone Broth Co)

7. Supports Detoxification
   Glycine in bone broth aids glutathione production, helping the liver detoxify and protect the body from toxins.

8. Promotes Sleep and Calms the Mind
   Glycine may help improve sleep quality and promote relaxation, making bone broth a soothing addition to your evening routine.

9. Aids Weight Management
   High in protein but low in calories, bone broth helps increase satiety and support healthy weight management.

10. Versatile and Easy to Include in Meals
    Bone broth can be consumed on its own or used as a base for soups, stews, sauces, and recipes, making it simple to add these health benefits into your daily diet.

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Simple Bone Broth Recipe

What you’ll need

Chicken or Beef Bones

Chicken: 2 small chicken carcasses (including skin, cartilage, and scraps; chicken feet optional for extra collagen) approx 900 g
Beef: 1.4–1.8 kg mixed beef bones (large marrow bones, short ribs, knuckle, rib, or oxtail) TIP: roast beef bones for added flavour

Add Veggies & Seasoning

• 2 carrots, roughly chopped

• 2 celery stalks, roughly chopped

• 1 onion, quartered

• 3–4 garlic cloves, smashed

• 1–2 bay leaves

• 1–2 tsp whole peppercorns

• 2 tbsp apple cider vinegar (helps extract minerals from bones)

• Water to cover (about 3–4 litres)

Instructions:

1. Prepare the bones:

   • For chicken, throw in the whole chicken carcass

   • For beef, optionally roast bones at 180°C for 20–30 minutes to enhance flavour

2. Combine in a pot or slow cooker:

   • Place bones, vegetables, vinegar, and seasonings in a large stockpot or slow cooker

   • Cover with water (around 3–4 litres)

3. Cook low and slow:

   • Stovetop: Simmer gently for 12–24 hours

   • Slow cooker: Cook on low for 12–24 hours

4. Strain and store:

   • Remove bones and vegetables, strain the liquid into jars or containers

   • Store in the fridge for up to 5 days or freeze in portions for up to 3 months

Skim the fat

To remove the fat (beef broth is FATTY, my preference is to skim the fat):

• refrigerate beef bone broth overnight

• when fat has solidified, remove the fat from the top of the broth using a spoon and transfer to a clean jar for later

Bone broth is especially supportive during menopause, when gut health, inflammation, and tissue repair become more important as oestrogen declines. Making a batch with leftover bones and vegetable scraps is an easy, nourishing way to maximize nutrients while reducing waste. Store portions in the freezer to use in soups and stews, or gently warm and sip for a daily collagen and nutrient boost.

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