Hormones play a vital role in women’s health, impacting everything from mood, to energy levels, to reproductive health. What we eat can have a significant effect on hormone balance, supporting key systems such as insulin sensitivity, adrenal function, thyroid health, and sex steroid hormone balance. This post will break down some of the nutrients and foods that can nourish your body and help keep your hormones in check.

What are some nutrients and foods that support hormone balance?

Insulin regulation

Keeping your insulin in balance is crucial for managing energy levels and preventing hormonal imbalances that can lead to fatigue, weight gain, or mood swings. To support insulin health, focus on:

• Omega-3s: Found in salmon, flaxseed, chia seeds, walnuts, and hemp seeds. These healthy fats help reduce inflammation and improve insulin sensitivity (1).

• Magnesium: Leafy greens, nuts and seeds, legumes, avocados, and dark chocolate are rich in magnesium, which plays a role in insulin regulation (2).

• Complex carbohydrates: Foods such as quinoa, sweet potatoes, and brown rice offer a steady source of energy without spiking blood sugar, helping to keep adrenal hormones in balance.

Adrenal health

Your adrenal glands regulate your body’s stress response and produce cortisol. Chronic stress can lead to adrenal fatigue, affecting your overall hormone balance. To nourish your adrenal glands:

• Pantothenic acid (Vitamin B5): Found in eggs, salmon, yogurt, oats, and sunflower seeds, this vitamin helps your body cope with stress (3).

• Vitamin C: Citrus fruits such as oranges, blackberries, bell peppers, and brussels sprouts are packed with vitamin C, which supports adrenal health and helps balance cortisol levels (4).

• Limit alcohol and added sugar: Both can disrupt cortisol production, leading to adrenal imbalances (1).

Thyroid health

Your thyroid governs metabolism and energy, and thyroid imbalances can lead to fatigue, weight changes, and mood swings (5). The following nutrients are essential for thyroid function:

• Selenium: Brazil nuts, seafood, egg yolks, dairy, oats, and spinach are excellent sources of selenium, which helps convert thyroid hormones to their active form (6).

• Zinc: Found in beef, chicken, chickpeas, pumpkin seeds, oats, and dark chocolate, zinc is crucial for thyroid hormone production and regulation (6).

Sex steroid hormones

Sex hormones such as estrogen, progesterone, and testosterone are vital for reproductive health, bone strength, and mood regulation. To balance these hormones, aim to include:

• Omega-3s: Found in foods such as flaxseed and salmon, omega-3s help balance estrogen levels and regulate reproductive health (7).

• Antioxidants: Research shows that antioxidants may improve fertility and hormone balance (8).

How to get started

Balancing your hormones doesn’t have to be overwhelming or complicated—you can start with small, simple steps. Begin by making small changes: add a piece of fruit to your breakfast for some additional fiber, snack on a few Brazil nuts for a boost of selenium, sprinkle some pumpkin seeds on your salad for some extra zinc. These little adjustments can make a big difference in supporting your body’s hormone balance. Focus on gradual, sustainable changes, and remember that nourishing your body with whole foods can be a simple and enjoyable process.

Building a balanced meal plan

To create meals that support hormone balance, focus on incorporating more whole, unprocessed foods that deliver these essential nutrients. Aim to include more whole grains, fruits, vegetables, fatty fish, legumes, nuts, and EVOO. A typical day might include:

• Breakfast: A bowl of oatmeal topped with chia seeds, flaxseed meal, fresh berries, and a handful of walnuts.

• Lunch: A kale salad, with quinoa, chickpeas, grilled salmon, avocado, and a citrus vinaigrette.

• Snack: A few dates with dark chocolate and a handful of almonds.

• Dinner: A lentil soup loaded with vegetables such as sweet potatoes and spinach and topped with some plain Greek yogurt.

• Snack: Coconut raspberry energy bites.

By incorporating these nutrient-rich foods into your daily routine, you’ll be taking a proactive step toward balancing your hormones. Remember, food is one of the most powerful tools you have for supporting your body’s natural hormonal harmony.

The bottom line

Achieving better hormonal balance shouldn’t feel daunting. By focusing on adding more fruits, vegetables, whole grains, legumes, and healthy fats to your diet, you can provide your body with the nutrients it needs. Small changes, such as adding a fruit to your breakfast or sprinkling some nuts to your salad can make a big impact over time. Eating a varied and nutrient-dense diet will naturally support your insulin sensitivity, adrenal function, thyroid health, and reproductive hormones. Start small, stay consistent, and enjoy the process of nourishing your body with real, whole foods. Your hormones will thank you!

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Written by Rebecca Nassimi

Rebecca Nassimi graduated in 2024 from the Honors College at the University of Maryland with a B.S. in Dietetics. She is currently in the process of getting her M.A. in Family & Consumer Sciences and completing her Dietetic Internship at San Francisco State University. As an aspiring Dietitian, Rebecca is passionate about empowering people to have better relationships with food, as well as manage chronic diseases through dietary interventions. She also has a special interest in women’s hormonal health and fertility. In her free time, Rebecca enjoys photography, cooking, reading, growing her houseplants, playing tennis, and exploring the outdoors.

This post was reviewed by Kelly Powers, MA, RDN. Kelly is a Registered Dietitian and Culinary Nutritionist who takes a holistic approach to nutrition and health. She’s a recipe developer with a food blog highlighting whole foods, simple recipes, and her life in San Francisco. Kelly is the creator of Weeknight Dinners, a weekly meal plan program that helps people get back in the kitchen and feed themselves well. Kelly specializes in meal planning, the Mediterranean diet, and sustainable behavior change, helping her clients reach their health goals while improving their relationship with food. She’s also a nutrition consultant for health and tech startups, food companies, and brands she believes in.