Nourishing your body with a diet full of nutrient-dense foods is critical for balanced hormones. When it comes to supporting your hormones, you cannot skip out on wholesome foods as they are the foundation of optimal hormonal health. You can try all the other “hormone hacks” out there, but if you’re not eating real, nutritious foods, your health will not be as great as it can be! The nutrients that you obtain from food become the materials that produce hormones and fuel your body.

Here are a few of the key nutrients for happy and healthy hormones:

Protein

Amino acids from protein are the building blocks of most hormones, therefore it is important to consume a steady supply throughout the day. There are 9 essential amino acids that cannot be manufactured by the body, making them vital components of the diet. Protein sources include meats, poultry, tofu, edamame, beans, lentils, quinoa, eggs, nuts and seeds.

B Vitamins

This family of vitamins is super important for energy production and regulating your stress response. They are critical in the production of the neurotransmitters serotonin, dopamine and GABA. These neurotransmitters are responsible for our happy moods and calm demeanours, which is why a deficiency in B vitamins has been linked to premenstrual mood disorders. Sources of B vitamins include meat, leafy greens, legumes, eggs, whole grains, avocado, tofu, nuts and seeds.

Vitamin D

Vitamin D helps control thyroid hormone production and menstrual cycle regulation. The best way to increase your vitamin D is to get some sunshine! Food sources include eggs, butter, fatty fish (e.g. salmon, mackerel, sardines), and foods that have been fortified with vitamin D.

Magnesium

An essential mineral needed for hundreds of chemical reactions in the body, and unfortunately most of us are deficient. Magnesium reduces inflammation and soothes the nervous system. Magnesium supports sleep, regulates stress, and has been shown to reduce PMS and menstrual cramps. Magnesium also works with vitamin B6 to manufacture progesterone - the calming hormone in the second half of your menstrual cycle. Sources of magnesium include leafy greens, legumes, cacao, nuts and seeds.

Zinc

This mineral is crucial for thyroid hormone production and conversion. Zinc also nourishes the ovaries, promotes ovulation, helps with cycle regularity, cycle symptoms and fertility. Sources include cashews, tahini, pumpkin seeds, Brazil nuts, quinoa, oysters, and egg yolks.

Antioxidants

This includes Vitamin A, C, E, and the mineral selenium. Antioxidants are great for hormonal support because they help to counteract free radicals (molecules that cause oxidative stress and DNA damage), stress and inflammation.
Studies have shown that Vitamin C helps to increase the production of progesterone - the hormone made following ovulation that promotes a calming effect and supports early pregnancy. ⁠Vitamin E has been shown to play a role in improving fertility by protecting the quality of eggs and sperm. ⁠Low vitamin E levels are connected with an increased risk of anovulation.
Some sources of antioxidants include berries, green tea, leafy greens, cacao, bell peppers, artichokes, tomatoes, broccoli, and carrots.

Fat

Fat is essential for proper hormone production, brain function, and nutrient absorption. Fat also helps regulate blood sugar levels and insulin production. Sources include avocado, olives, nuts and seeds, oils (olive, avocado), fish, nut butter, grass-fed meat, and eggs.

Need help figuring how to get all these nutrients into your diet? I’m a Holistic Nutritionist and Menstrual Cycle Coach that helps women reduce their symptoms holistically and experience healthier menstrual cycles. Book a consultation here!