Nutrients to Support Hormone Health

IMMUNE SUPPORTGUT HEALTHHEALTHY SKINHORMONESMETABOLIC HEALTHBLOOD SUGARFUNCTIONAL NUTRITIONTRAVELADRENAL HEALTH
Written By TFN Admin

Every phase of your cycle, every hormone your body produces, and every detox pathway that clears used hormones out of your system all run on key nutrients. One of the best ways we can support hormones from production all the way to clearance is by consuming an nutrient dense diet. 

Here are a few key nutrients to prioritize most for hormone health.

Vitamin C 

Vitamin C is concentrated in the adrenal glands and is used up quickly under stress. It’s also a powerful antioxidant that supports the immune system.

  • Citrus fruits, papaya, strawberries, pineapple, kiwi

  • Bell peppers, broccoli, cauliflower, Brussels sprouts

  • Kale and dark leafy greens

  • Rosehips tea

Nutrient Rich Starches

Adequate carbohydrate intake supports balanced blood sugar. Carb intake is especially important for thyroid conversion and progesterone production, both of which are sensitive to under-eating of this macronutrient.

  • Hard winter squashes (butternut, acorn)

  • Sweet potato, Japanese sweet potato, purple sweet potato, white potato, plantains

  • Fruit

  • Legumes (chickpeas, black beans, peas, lentils)

Cruciferous Vegetables

Cruciferous vegetables support Phase 1 and Phase 2 estrogen detoxification in the liver, helping the body clear used estrogen efficiently instead of recirculating it.

  • Broccoli, cauliflower, all cabbage varieties

  • Kale, Brussels sprouts, broccolini, daikon

  • Broccoli sprouts 

Fatty Fish

Cholesterol and fat are the building blocks hormones are made from. Fatty fish also brings omega-3s, which help lower inflammation that can interfere with hormone signaling.

  • Wild-caught salmon, canned salmon 

  • Sardines, herring, mackerel, trout, tuna

Protein Rich Foods

Protein provides amino acids that are precursors to hormones and neurotransmitters. Don't skip the yolks or the fat, cholesterol from these foods is a direct hormone-building block.

  • Eggs (eat the yolks!)

  • Grass-fed beef, pasture-raised chicken

  • Full fat dairy (cheese, greek yogurt, cottage cheese as tolerated)

Seeds

Seeds provide zinc, magnesium, and healthy fats that support hormone production across the cycle. Many women use seed cycling, rotating pumpkin and flax in the follicular phase and sesame and sunflower in the luteal phase, to support estrogen and progesterone at each stage.

Bitter Foods

Bitter foods stimulate bile flow and digestive function, which supports the liver's ability to clear used hormones through the gut.

  • Arugula, endive, dandelion greens, radicchio, radish

  • Citrus peel, citrus fruits

  • Dandelion root tea

  • Turmeric

  • Ginger or ginger tea

  • Cacao nibs and cacao powder

Sea Salt

Adrenal health depends on adequate minerals, and quality sea salt supports electrolyte balance and healthy cortisol regulation. Redmond’s real salt and Celtic salt are two good mineral rich options.

Hormone balance isn't about one supplement or one food. It's about consistently giving your body the nutrients it needs to produce, use, and clear hormones the way it's designed to. Start by adding in rather than restricting, focus on variety across these categories over the course of a week rather than trying to hit everything every day.

For recipes check out our Hormone Balance Food Guide.

If your looking for deeper guidance and support with your hormones, this is exactly what we do in our 1:1 Functional C.A.R.E Method™. We’ll look at your labs, your patterns, and your foundations to build a plan specific to your body.

TFN Admin
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