Hormone balancing nutrients you MUST know

Do you ever feel like your hormones have a mind of their own? One minute you're fine, the next you're feeling moody, bloated, or tired for no apparent reason. As women, our hormones play a massive role in how we feel day-to-day. They influence everything from our mood and energy levels to our skin, digestion, and even how well we sleep.

But here's the thing: while hormonal fluctuations are completely normal, there's a lot we can do to support better balance and feel more in control. And it all starts with nourishing our bodies with the right nutrients. So let's dive into some key vitamins and minerals that can help keep your hormones in check.

Vitamin B6 – The PMS Hero

You may have heard Vitamin B6 being called the “PMS vitamin,” and for a good reason! This nutrient plays a big role in helping your body produce serotonin, the “feel-good” chemical that impacts your mood. But B6 does more than just boost your mental state. It's also essential for hormone production, especially progesterone.

Why does progesterone matter? Progesterone helps to stabilize your mood and maintain the uterine lining during the second half of your menstrual cycle. It's particularly important for those trying to conceive but also benefits anyone dealing with premenstrual symptoms like mood swings and bloating. Vitamin B6 can be a game-changer in helping ease these PMS symptoms.

Where to find Vitamin B6:

Foods like salmon, avocado, chickpeas, and poultry are all excellent sources. If you’re looking for an extra boost, a high-quality supplement that contain B6 can also do the trick.

Magnesium – The Multitasking Mineral

Magnesium is a bit of an unsung hero when it comes to hormones. It’s involved in over 300 processes in the body—yep, you read that right—including everything from energy production to protein synthesis. But from a hormonal perspective, magnesium is essential for regulating blood sugar and cortisol levels.

Blood sugar imbalances and elevated cortisol (hello, stress hormone!) can wreak havoc on hormone production. So keeping them in check with magnesium can help improve overall balance. Not to mention, magnesium has been shown to help with conditions like PCOS, where women often have lower levels of this crucial mineral.

Magnesium-rich foods to try:

Leafy greens like spinach, seeds like chia, and nuts like almonds are great sources of magnesium. You can also consider a magnesium bisglycinate supplement, which is known for being gentle on the stomach and easy to absorb.

Vitamin D – Your Hormone’s Sunlight Savior

Did you know that Vitamin D, often called the “sunshine vitamin,” plays a critical role in balancing your hormones? It’s involved in the production of both oestrogen and progesterone, two of the most important hormones controlling your cycle.

Unfortunately, many of us don’t get enough Vitamin D—especially in winter or if we spend a lot of time indoors. Low levels of Vitamin D can mess with your hormonal balance, leading to fatigue, mood changes, and even menstrual irregularities.

How to get your Vitamin D:

The best way is, of course, spending time in the sun (just don’t forget your sunscreen!). But if that's not an option, you can also get Vitamin D from fatty fish like salmon and trout, or from sun-exposed mushrooms. A supplement might also be a good idea during the colder months—just make sure not to overdo it.

Zinc – The Balance Booster

Zinc often doesn’t get the spotlight it deserves, but it’s absolutely crucial for hormone health. This mineral helps with egg development, converts testosterone to estrogen, and plays a role in balancing your entire hormonal system. If you’ve been on the pill or recently stopped using it, you might be running low on zinc since oral contraceptives are known to deplete this mineral.

Zinc is also fantastic for stress management. Low levels have been linked to anxiety, which can make hormonal imbalances worse. Ensuring your body gets enough zinc can help with mood stability and hormonal regulation.

Best sources of zinc:

You can find zinc in oysters (which are super high in this mineral!), beef, eggs, and other animal products. Veggie-friendly options like chickpeas and pumpkin seeds are also good sources.

Vitamin C – The Spotting Solution

When we think of Vitamin C, we often think of immunity, but it’s also an amazing hormone supporter. Vitamin C stimulates progesterone production, which is important for maintaining your uterine lining and preventing spotting between periods. This is especially helpful for women who struggle with irregular cycles or are trying to conceive.

Another bonus? Vitamin C is a powerful antioxidant that helps protect your cells and eggs from oxidative stress. It’s a little nutrient with a big impact on your overall reproductive health.

Vitamin C-packed foods to enjoy:

Reach for colourful fruits and veggies like bell peppers, broccoli, strawberries, and oranges. These are easy to add to meals and snacks throughout the day.

Supporting Your Hormones Through Nutrition

At the end of the day, your hormones are deeply connected to the nutrients you’re fuelling your body with. Ensuring you're getting enough of these vitamins and minerals is a fantastic way to support your overall hormone health, reduce symptoms, and feel more in balance throughout your cycle.

If you’re dealing with ongoing hormone issues—whether it’s PMS, irregular cycles, or other concerns—it might be worth taking a closer look at your diet. Incorporating more of these nutrient-dense foods, and possibly supplements, can make a real difference in how you feel.

Curious about how you can tweak your nutrition to better support your hormones? Let’s chat! I’m here to help you navigate your hormone health journey and feel your best.