9 Key Nutrients That Support Hormone Balance

Hormones, the body’s chemical messengers, travel through the body regulating everything from mood and metabolism to energy and sleep. When hormones are out of balance, a variety of symptoms can arise (especially for women), including fatigue, mood swings, weight fluctuations, and irregular cycles. Luckily, proper nutrition plays a vital role in maintaining hormonal health. In fact, certain nutrients have been shown to directly influence hormone production, signaling, and metabolism, proving that this simple lifestyle change can lead to optimal hormone function and overall health. Whether you’ve been struggling with hormone dysfunction or are simply looking to optimize your health, we’re sharing the top research-backed nutrients for hormone balance, including how to easily incorporate them into your diet.

The Best Research-Backed Nutrients To Support Hormone Balance

#1 Magnesium

Magnesium is an essential mineral that is involved in over 300 enzymatic reactions in the body, many of which directly impact hormone regulation. For starters, it helps modulate the stress response by reducing cortisol, which can otherwise disrupt the balance of hormones like estrogen and progesterone. Magnesium also improves insulin sensitivity, stabilizing blood sugar levels and promoting balanced insulin levels, which is essential for maintaining healthy hormone production. Additionally, it plays a critical role in thyroid function by aiding the conversion of inactive thyroid hormone (T4) into its active form (T3), which regulates metabolism and energy. And if you struggle with menstrual symptoms during that time of the month, magnesium helps to reduce inflammation and relax smooth muscle tissue, easing cramps and supporting overall hormonal health.

Food Sources of Magnesium:

Leafy Greens: Such as spinach, kale, and Swiss chard
Nuts and Seeds: Including almonds, sunflower seeds, pumpkin seeds, and cashews
Legumes: Such as lentils, black beans, and chickpeas
Whole Grains: Such as brown rice, quinoa, and oats
Dark Chocolate: Including 70% (or higher) dark chocolate and raw cacao

How to Incorporate More Magnesium:

Start your morning with a green smoothie using spinach or kale as the base
Snack on a handful of almonds or pumpkin seeds during the day
Add quinoa or black beans to salads and soups
Enjoy a square of dark chocolate for dessert

#2 Omega-3 Fatty Acids

Research consistently shows that omega-3 fatty acids not only reduce inflammation but also improve symptoms of hormonal disorders such as PMS, PCOS, and endometriosis. Not to mention, the beneficial impact they can have on menopausal symptoms, such as hot flashes, sleep disturbances, and irritability.

Because your body cannot produce these essential fats on its own, incorporating them into a hormone-balancing diet is key.

Food Sources of Omega-3 Fatty Acids:

Fatty Fish: Salmon, mackerel, sardines, and herring
Nuts & Seeds: Chia seeds, flaxseeds, walnuts, and hemp seeds
Sea greens: Seaweed, spirulina, algae

How to Incorporate More Omega-3s:

Top your salad with fatty fish like salmon or mackerel
Add a tablespoon of chia or flax to smoothies, oatmeal, or yogurt
Snack on a handful of walnuts or use them as a topper for sweet or savory bowls

#3 Vitamin D

Vitamin D is unique in that it also acts like a hormone in the body, playing a crucial role in regulating other hormones such as estrogen and progesterone. Research links adequate vitamin D levels to improved fertility, reduced PMS symptoms, and better management of hormonal disorders like PCOS and thyroid conditions. Plus, it’s one of the best nutrients for modulating the immune system, reducing inflammation, and balancing blood sugar — critical factors for balanced hormones. Yet, despite its well-documented benefits, an alarming number of people (an estimated 1 billion globally) are deficient in vitamin D.

Food Sources of Vitamin D:

Fatty Fish: Such as salmon, mackerel, and sardines
Fortified Foods: Such as dairy products, plant-based milks, and cereals
Eggs: Particularly the egg yolk
Mushrooms: Including varieties like maitake and shiitake, especially when exposed to sunlight

How to Increase Vitamin D Levels:

Spend 10–30 minutes in the sunlight a few times a week
Incorporate vitamin D-rich foods into your meals, such as salmon, nuts, or seeds
Consider a vitamin D3 supplement if levels are low, as confirmed by a medical practitioner

#4 Zinc

Zinc is a trace mineral that plays an essential role in hormone production, regulation, and balance. Though best-known for its immune-boosting properties, zinc is equally vital for maintaining healthy levels of hormones such as insulin, thyroid hormones, and sex hormones like estrogen, progesterone, and testosterone. In fact, zinc deficiency can disrupt hormonal balance, leading to issues such as irregular cycles, low libido, and insulin resistance, while adequate intake has been linked to improved male and female fertility. Not to mention, its beneficial impact (linked to lower stress and anxiety) on the hypothalamus-pituitary-adrenal (HPA) axis, the system that controls the body’s stress response.

Food Sources of Zinc:

Seafood: Including oysters (the highest natural source of zinc), lobster, and crab
Meat: Such as beef, lamb, and chicken
Nuts & Seeds: Such as pumpkin seeds and cashews
Whole Grains & Legumes: Such as chickpeas, lentils, quinoa, oatmeal, and brown rice

How to Incorporate More Zinc:

Snack on a handful of nuts and seeds, such as roasted pumpkin seeds or cashews
Prioritize zinc-rich proteins like beef or chicken in your meals
Incorporate legumes such as chickpeas and lentils to salads, soups, or stews

#5 B Vitamins

B vitamins, particularly B6, B9, and B12, are essential for energy production and neurotransmitter synthesis. B6 supports the production of serotonin and helps manage PMS symptoms, while B9 and B12 are crucial for reproductive health.

Deficiencies in B vitamins can lead to fatigue, mood swings, and hormonal disruptions, especially in women. And because they’re water-soluble nutrients, it’s important to get your daily dose by prioritizing foods rich in B vitamins!

Food Sources of B Vitamins:

B6 Rich Foods: Organ meats, avocados, lentils, chickpeas, and black beans
B9 Rich Foods: Spinach, kale, avocado, broccoli, eggs
B12 Rich foods: Animal products such as eggs, chicken, salmon, and beef

How to Include More B Vitamins:

Start your day with a bowl of oatmeal topped with nuts and seeds
Top your morning toast with eggs or salmon
Add a handful of spinach or kale to smoothies or salads
Sprinkle nutritional yeast on popcorn or pasta for a plant-based B12 boost

#6 Iodine

Iodine is a trace mineral that plays an essential role in the production of thyroid hormones, which regulate metabolism, energy, and overall hormonal balance. The thyroid gland relies on iodine to synthesize T4 and T3, hormones that influence nearly every cell in the body. Without sufficient iodine, thyroid hormone production can decrease, leading to imbalances that disrupt metabolism, fertility, and energy levels, such as PMS, fibroids, and even certain cancers.

However, while iodine is crucial, balance is key. Both iodine deficiency and excessive iodine intake can lead to thyroid dysfunction, highlighting the importance of speaking with a medical professional to ensure you’re getting just the right amount.

Food Sources of Iodine:

Seaweed: Such as kelp, nori, and wakame
Seafood: Including cod, oysters, and lobster
Eggs: Particularly the egg yolk

How to Incorporate More Iodine:

Snack on nori sheets or add seaweed to soups
Sprinkle kelp flakes onto bowls or salads
Use iodized salt in cooking (in moderation)

#7 Selenium

Did you know the thyroid gland contains more selenium per gram of tissue than any other organ? As a powerful trace mineral, it plays a critical role in regulating metabolism, boosting energy levels, and supporting hormonal balance.

Selenium also contains potent antioxidant properties that protect hormone-producing glands from oxidative stress. Plus, it’s a great immune system modulator, helping reduce inflammation, which can improve symptoms of hormone-related conditions such as PCOS and Hashimoto’s thyroiditis.

Food Sources of Selenium:

Brazil Nuts: Just one or two Brazil nuts a day can meet your selenium needs!
Seafood: Such as tuna, sardines, and shrimp
Animal proteins: Including organ meats, chicken, and eggs
Whole Grains & Legumes: Such as brown rice, oats, and lentils

How to Incorporate More Selenium:

Snack on 1-2 Brazil nuts daily
Add tuna or sardines to your salads or sandwiches
Use legumes like lentils in soups and stews
Incorporate oats into your breakfast, such as overnight oats or warm oatmeal bowls

#8 Fiber

Beyond its powerful digestive benefits, fiber is also a key player in maintaining hormonal balance. Found in plant-based foods, this nutrient helps regulate hormones by promoting the elimination of excess hormones like estrogen from the body. This helps prevent estrogen dominance, a common hormonal imbalance linked to PMS, fibroids, and even breast cancer. Plus, by stabilizing blood sugar levels, fiber slows the absorption of sugar into the bloodstream, reduces insulin spikes, and curbs cravings, critical factors in preventing hormone-related conditions such as PCOS and insulin resistance.

Aim for at least 25-30 grams of fiber daily (most people are actually deficient!) by including a variety of plant-based foods in your meals.

Food Sources of Fiber:

Fruits: Such as apples, berries, and citrus
Vegetables: Such as broccoli, Brussels sprouts, artichokes, and dark leafy greens
Whole Grains & Legumes: Such as oats, quinoa, lentils, chickpeas, and black beans
Seeds & Nuts: Such as chia seeds, flaxseeds, pistachios, and almonds

How to Incorporate More Fiber:

Start your day with a warm oatmeal topped with berries, chia seeds, and nut butter
Sneak fiber sources into baked goods, such as brownies made with black beans or banana bread made with zucchini
Snack on fresh fruits and nuts, such as apples and almond butter or almonds and berries

#9 Antioxidants

Antioxidants are some of the best nutrients to reduce inflammation, support detoxification, and mitigate stress, making them a top pick for foods that support hormone balance. Linked to improved insulin sensitivity, better adrenal function, and reduced oxidative damage, antioxidants help balance the body and reduce symptoms related to hormonal imbalances. In fact, research has shown that antioxidant-rich diets can help reduce symptoms of hormonal conditions like PCOS and endometriosis while promoting fertility and supporting the elimination of toxins and metabolic waste products.

Food Sources of Antioxidants:

Fruits: Including berries (blueberries, raspberries, strawberries), citrus, and pomegranates
Vegetables: Such as spinach, kale, broccoli, and sweet potatoes
Nuts & Seeds: Including almonds, pumpkin seeds, and walnuts
Superfoods: Such as green tea, matcha, turmeric, and goji berries

How to Incorporate More Antioxidants:

Add a handful of berries to your breakfast or snack
Include leafy greens and colorful fruits in your smoothies
Swap coffee for green tea or matcha
Snack on dark chocolate and superfoods like goji berries for a sweet treat

Your Guide To Incorporating Nutrients For Hormone Balance

When it comes to achieving hormonal balance, simple lifestyle changes can go a long way. Nutrients like magnesium, omega-3 fatty acids, vitamin D, zinc, B vitamins, iodine, selenium, fiber, and antioxidants play vital roles in regulating hormone production, reducing inflammation, and supporting the body’s detoxification processes. However, this is only one piece of the puzzle! Beyond diet, maintaining balance in other areas like sleep, stress, and social support is just as important.

And remember, if you’re unsure about your nutritional status, it’s important to consult with a healthcare provider or medical doctor to explore testing or supplementation options. For personalized 1:1 nutrition coaching that’s covered by insurance, consider working with a FitOn Care Registered Dietitian. Easily schedule one-on-one care on your time, anywhere, and start working on your goals. Check your eligibility and schedule with an RD.