Bone Broth vs Collagen, Which is Better for Menopause?

We’re often told that collagen is crucial for our health, but what are the real benefits? Is it something we need to take as a supplement, or can we get enough from our diet?

These questions are especially important for women experiencing menopause, a time when our bodies need extra support.

In this post, we’ll delve into the world of collagen and bone broth, exploring their roles in managing menopause symptoms.

We’ll compare the benefits of each, discuss whether supplements are necessary, and provide practical tips for incorporating these nutritional powerhouses into your daily routine.

By the end, you’ll have a clearer understanding of how collagen and bone broth can help you navigate menopause with greater ease.

So, let’s get started and answer all your questions about collagen and bone broth!

Understanding Menopause and Nutritional Needs

Menopause is the moment you realise you haven’t had a natural menstrual bleed for 12 months.

Before this, you are experiencing the menopause transition of peri-menopause which can begin as long as 14 years before you reach menopause.

The average age of menopause is 51 years but that doesn’t mean you can’t experience menopause earlier or later, you are unique, not average!

Once you are post-menopause, your ovaries have graduated and can enjoy retirement.

It’s now time for you to get on with the rest of your life putting all that extra energy into supporting your long-term health and well-being so that you can enjoy life with vitality.

Part of creating that vitality is making sure you nourish your body effectively.

For a strong foundation, you need well-balanced meals to control insulin, your fat-storing hormone, and keep your energy levels stable. This includes making sure you eat enough protein for your body (download your free Protein cheatsheet HERE), adding healthy fat to each meal and ensuring your main carbohydrate intake is through non-starchy sources packed full of fibre such as fresh fruit and vegetables (download your Fibre Cheatsheet HERE).

Once you have the basics mastered you can start identifying additional nutrients to focus on for your unique menopause symptoms.

Many women, I was one of them, suffer from joint issues along with thinning hair, dry skin and brittle nails. This is where I may recommend taking a closer look at the collagen in your diet.

What is Collagen

Collagen is a protein that plays a crucial role in the human body maintaining the structure and integrity of various tissues.

It is the most abundant protein in mammals, making up about 30% of the total protein content.

Collagen is found in connective tissues, skin, bones, tendons, and cartilage, providing strength, elasticity, and support.

Key Functions of Collagen:

Skin Health: Collagen is essential for maintaining skin elasticity and hydration, helping to reduce wrinkles and fine lines.
Joint and Bone Health: It supports the structure of joint tissue and bones, aiding in their strength and flexibility.
Tissue Repair: Collagen helps in the repair and regeneration of tissues, promoting faster healing of wounds.
Muscle Mass: It contributes to muscle strength and mass, which is vital for overall mobility and physical performance.

Sources of Collagen:

Natural Sources: Collagen can be found in animal-based foods such as bone broth made from Chicken bones or bone marrow, fish, chicken skin, and certain cuts of meat. These foods contain collagen in its natural form from whole food sources.
Supplements: Collagen supplements are available in various forms, including collagen powder, capsules, and drinks. These supplements typically contain hydrolyzed collagen, which is broken down into smaller peptides for easier absorption.

Do We Need a Supplement?

While our bodies naturally produce collagen, production starts to decline from the age of 25 so by the time we reach menopause it is important to add it to your diet in some form if you haven’t started already.

Symptoms of depleted collagen can include symptoms such as joint pain, decreased skin elasticity, and slower wound healing.

Therefore, some individuals may benefit from taking collagen supplements to support their body’s needs.

Collagen Supplements: Benefits and Nutritional Profile

Collagen supplements are derived from animal sources, typically bovine, porcine, or marine collagen, and are processed into a form that is easily absorbed by the body.

The most common form is hydrolyzed collagen, also known as collagen peptides.

This type of collagen is broken down into smaller amino acid chains, making it more bioavailable and easier for the body to use.

Hydrolyzed collagen peptides are rich in amino acids, particularly:

Glycine
Proline
Hydroxyproline

These essential amino acids are crucial for the production and maintenance of collagen in the body.

Unlike whole collagen, hydrolyzed collagen peptides are easier for the body to digest and absorb, making them a popular choice for supplementation.

Benefits of Collagen Supplements for Menopause

Skin Health
- Improved Elasticity: Collagen helps maintain skin elasticity, which can reduce the appearance of wrinkles and fine lines.
- Hydration: Collagen supplements can enhance skin hydration, leading to a more youthful appearance.
Joint and Bone Health
- Reduced Joint Pain: Collagen supports joint health by maintaining cartilage, potentially reducing pain and stiffness.
- Bone Density: Collagen supplements can contribute to bone density and strength, which is particularly important during menopause when the risk of osteoporosis increases.
Hair and Nail Strength
- Stronger Hair and Nails: Collagen can improve the strength and growth of hair and nails, reducing brittleness and breakage.
Muscle Mass Maintenance
- Muscle Recovery: Collagen supplements can aid in muscle repair and recovery, helping to maintain muscle mass and strength during menopause.
Gut Health
- Digestive Support: Collagen can support the lining of the gut, promoting better digestion and reducing inflammation.

Practical Tips for Incorporating Collagen Supplements

Choosing Quality Supplements: Look for hydrolyzed collagen peptides from reputable brands, ensuring they are free from additives and fillers.
Daily Dosage: The typical recommended dosage ranges from 5 to 15 grams daily, but it’s best to follow the instructions on the supplement label or consult a healthcare provider.
Easy Incorporation: Collagen peptides can be easily added to various foods and beverages without altering taste. Popular options include mixing them into smoothies, coffee, tea, yoghurt, and even soups or sauces.

However, what if you don’t want to use a supplement?

Bone Broth: Benefits and Nutritional Profile

What is Bone Broth?

Bone broth is a nutrient-rich liquid made by simmering animal bones (typically from chicken, beef, or fish) along with connective tissues, vegetables, herbs, and spices for an extended period, usually 12-24 hours over a low heat.

This slow-cooking process extracts valuable nutrients from the bones and tissues, creating a broth that is not only flavourful but also packed with health benefits.

Nutritional Profile of Bone Broth

Bone broth is a nutrient-rich broth including:

Collagen and Gelatin: Key proteins that support skin, joint, and gut health.
Amino Acids: Such as glycine, proline, and glutamine, which are essential for various bodily functions.
Minerals: Including calcium, magnesium, potassium, and phosphorus, which are crucial for bone health and overall well-being.
Vitamins: Particularly B vitamins, which play a role in energy production and metabolic processes.
Other Compounds: Such as glucosamine and chondroitin, which are beneficial for joint health.

Benefits of Bone Broth for Menopause

Bone Health
- Calcium and Magnesium: Bone broth is rich in minerals like calcium and magnesium, which are essential for maintaining strong and healthy bones, particularly important during menopause when the risk of osteoporosis increases.
- Collagen: The collagen content helps in maintaining bone density and integrity.
Joint Support
- Glucosamine and Chondroitin: These compounds found in bone broth are known to support joint health, reduce inflammation, and alleviate joint pain and stiffness, which can be common during menopause.
- Gelatin: Gelatin helps maintain the elasticity and strength of connective tissues, supporting overall joint function.
Gut Health
- Gelatin and Glutamine: Bone broth contains gelatin and the amino acid glutamine, which support the integrity of the gut lining, promote better digestion, and help reduce inflammation, benefiting overall gut health.
Skin Health
- Collagen: The collagen in bone broth supports skin elasticity and hydration, helping to reduce wrinkles and improve the overall appearance of the skin during menopause.
Immune Support
- Amino Acids and Minerals: The rich nutrient profile of bone broth, including amino acids and minerals, supports the immune system, helping the body to better fight off infections and illnesses.
Hydration and Electrolyte Balance
- Electrolytes: Bone broth provides important electrolytes like potassium and sodium, which help maintain proper hydration and electrolyte balance in the body.

Practical Tips for Incorporating Bone Broth

Homemade vs. Store-Bought: While homemade bone broth allows you to control the ingredients and flavour, high-quality store-bought options are available for convenience. Look for those without added preservatives and sodium.
Daily Use: Incorporate bone broth into your daily diet by drinking it straight, using it as a base for soups such as chicken soup and stews, or adding it to sauces and gravies.
Storage: Bone broth can be stored in the refrigerator for up to a week or frozen for longer-term use. Consider freezing in individual portions for easy access.

Can bone broth help with menopause?

Bone broth offers a comprehensive range of nutrients that can significantly benefit women during menopause. While supplements like collagen peptides provide targeted benefits, real bone broth provides a broader spectrum of nutrients that support overall health.

Incorporating bone broth into your diet can support you to Increase the grams of protein in your diet providing a delicious and effective way to manage menopause symptoms and enhance your well-being.

It is worth mentioning you can purchase bone broth powder and bone broth protein powder.

Comparing Bone Broth and Collagen Supplements

When it comes to choosing between bone broth and collagen supplements for menopausal women aiming to maintain a natural approach to managing symptoms, both options offer unique benefits. However, the choice largely depends on individual preferences and health goals.

Bone Broth: A Whole Food Approach

Advantages:

Nutrient-Dense: Traditionally-made bone broth is rich in various nutrients, including collagen, amino acids, minerals (such as calcium, magnesium, and phosphorus), and vitamins. This makes it a comprehensive option for overall health support.
Gut Health: The gelatin and glutamine in bone broth are excellent for maintaining gut health, which can improve digestion, reduce inflammation and protect against diseases such as leaky gut syndrome.
Joint and Bone Support: With glucosamine, chondroitin, and collagen, bone broth supports joint health and bone density, which is crucial during menopause.
Hydration and Electrolytes: Bone broth provides electrolytes like potassium and sodium, helping maintain hydration and balance in the body.
Natural and Whole: For those who prefer whole foods, bone broth is a natural, unprocessed option that fits well with a clean eating lifestyle.

Considerations:

Preparation Time: Making bone broth at home might be the best option but it can be time-consuming. While store-bought options are available, ensuring they are of high quality (free from preservatives and excess sodium) is essential.
Taste and Usage: Some may not enjoy the taste of bone broth or find it difficult to incorporate into their diet regularly.

Collagen Supplements: Targeted and Convenient

Advantages:

High Bioavailability: Hydrolyzed collagen peptides are broken down into smaller molecules, making them easier for the body to absorb and utilize.
Skin, Hair, and Nails: Collagen supplements are particularly effective in improving skin elasticity, and hydration, and reducing wrinkles, as well as strengthening hair and nails.
Joint and Bone Health: Like bone broth, collagen supplements support joint and bone health, but in a more concentrated form.
Convenience: Collagen supplements are easy to incorporate into daily routines. They can be added to smoothies, coffee, tea, or even water without altering the taste.
Precise Dosage: Supplements provide a consistent and precise dosage of collagen, ensuring you receive the same amount of beneficial peptides each time.

Considerations:

Less Comprehensive: While collagen supplements are excellent for skin, joint, and bone health, they lack the broader nutrient profile found in bone broth.
Source Quality: It’s important to choose high-quality collagen supplements from reputable brands to avoid additives and ensure purity.

Conclusion: Which is Best?

For menopausal women seeking a natural approach, bone broth may be the better option if you value a whole food source that offers a wide range of nutrients beneficial for overall health.

It supports gut health, provides essential minerals, and is a versatile addition to a nutritious diet.

On the other hand, collagen supplements offer a more convenient and targeted approach, particularly if your primary focus is on improving skin elasticity, hair strength, and joint health.

They are easy to incorporate into your daily routine and provide a consistent dosage of high-quality collagen.

Ultimately, the best choice depends on your personal preferences and lifestyle.

Some women may even find that a combination of both bone broth and collagen supplements provides the most comprehensive benefits, allowing them to enjoy the advantages of both approaches.

I hope you have found this post helpful. If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.

NB: I will be updating this post with products I recommend next week.