Bone Broth Benefits: The Natural Sleep and Skin Solution Backed by Research

As most of us know, great skin and looking and feeling good start with great sleep. Sadly, for many women in midlife, that’s easier said than done, as sleep is often the number one complaint.

93% of women reported experiencing sleep problems, the most common menopause symptom and in an independent NHS pilot study, every single participant (100%) reported better sleep after consuming a daily serving of bone broth for six weeks. Could nutrition be the ultimate beauty sleep hack?

Freja, the UK’s #1 bone broth brand, has revealed new research alongside an independent NHS pilot study that suggests a simple but overlooked solution – nutrition. Both studies point to the powerful link between nutrition and better sleep during perimenopause and menopause.

Bone broth is the Original Superfood

81% of women agree that menopause is discussed more openly today than five years ago, and over half (53%) of those with symptoms still feel unsupported in managing. For women navigating perimenopause, small, consistent habits often make the biggest difference. Are we being bamboozled by ’shiny new’ possible solutions as we are being marketed to more, and ignoring simple solutions that have been used for decades?

Bone broth is the Original Superfood.

Bone broth, long celebrated for its beauty benefits, is naturally rich in collagen, protein, and amino acids, nutrients that support not only restful sleep but also glowing skin, stronger hair and nails, and improved gut health.

A daily mug of nourishing bone broth, isn’t a magic fix, but it’s a simple, comforting ritual that can support the body’s natural ability to rest, repair, and restore . It’s simple, delicious and nutritious, and if sipping on a mug of broth isn’t your thing, don’t worry, as Freja Bone Broth products are made in a variety of formats, making it an easy way to upgrade your day.

Nutritional Therapist Kate Cook believes the missing piece lies in a return to simple, whole foods:

“Sleep disturbances are incredibly common during perimenopause and menopause, often linked to hormonal shifts, stress, and changes in digestion. Nutrient-rich, easily digestible foods like bone broth help to support the body to regulate temperature, manage stress, and repair tissues, all key to more restful sleep and radiant skin. Providing a natural source of protein and collagen, bone broth helps stabilise blood sugar and nourish the gut, both essential for overall vitality and that rested, glowing look.”

What’s the science?

1. Collagen and protein for stable blood sugar – Each cup of bone broth provides a steady source of protein, mainly from collagen peptides. Stable blood sugar throughout the day helps to prevent nighttime awakenings caused by dips in glucose or spikes in cortisol, something that becomes more common during perimenopause due to hormonal changes.
2. Minerals that calm the nervous system – Bone broth is a natural source of magnesium, calcium, and potassium, minerals known to support muscle relaxation and nerve function. Together, they can help ease tension, reduce restlessness, and prevent night cramps that often disrupt sleep.
3. Gut–brain connection and hormone balance – A healthy gut plays a key role in how well we sleep. Bone broth supports gut health by nourishing the intestinal lining and promoting healthy digestion. A well-functioning gut also helps regulate the production of serotonin, the precursor to melatonin, the hormone that signals the body it’s time to sleep.
4. Amino acids that support relaxation – Bone broth is naturally rich in glycine, an amino acid known for its calming effects on the brain and body. Glycine can gently lower core body temperature, helping the body recognise its time to rest. Studies show it can improve sleep quality, shorten the time it takes to fall asleep, and reduce next-day fatigue. Bone broth also contains glutamine and arginine, which support neurotransmitter balance and help the body respond to stress.

Jess Leather, Co-Founder of Freja, adds:

“Bone broth is one of those rare foods that ticks so many boxes for women navigating menopause. It’s rich in protein, collagen, and essential minerals, nutrients that support skin, joints, digestion, and energy, all of which can feel under pressure during this time. What we hear from our customers is that it’s not just about one benefit, but about feeling more nourished and resilient overall. For me, as both a founder and a mum of four, it’s about making something traditional, comforting, and deeply nourishing easy to incorporate into a busy daily routine.”

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