Nutrition and Hormonal Support

Many clients come to me with low energy, not realizing that balancing their hormones is essential to regaining that spark. As a wellness expert who has worked with countless women, I’ve seen firsthand how the right nutrition can make a difference. 

Our hormones regulate everything from metabolism and mood to sleep and overall vitality, and supporting them starts at the cellular level.

What is Hormonal Health?

Hormones act as the body’s chemical messengers, regulating metabolism, energy production, and cognitive function. When they’re in balance, we feel vibrant and strong. When they’re not, we may experience fatigue, mood swings, weight gain, brain fog, and inflammation. 

The consequences of hormonal imbalances

Hormonal fluctuations can result in near-constant fatigue and energy crashes. Or you might gain weight, especially if your metabolism is sluggish. Hormonal imbalance may be at the heart of mood swings, anxiety, sensitivity to stress, menstrual irregularities, and even infertility. Some of my clients also experience disrupted sleep, and brain fog, while others are at increased risk of inflammation and metabolic disorders, like fatty liver disease. During perimenopause and menopause, hot flashes and changes in your sex drive are not uncommon (1). 

By supporting your body with key nutrients, you can help stabilize hormones, and find your way back to full energy.

Mitochondria and hormonal balance

These tiny powerhouses of the cell produce energy, mitochondria influence hormone synthesis, and support metabolic health (2). The good news? With targeted nutrition and lifestyle strategies, we can nurture our mitochondria and create lasting hormonal balance. 

Mitochondria are essential for ATP (energy) production, playing a crucial role in metabolism, cellular repair, and hormone production. Unfortunately, stress, poor diet, and environmental toxins can impair mitochondrial function, leading to sluggish energy and hormonal imbalances. 

Nutritional Strategies for Hormonal Support

My approach to most things is to find a natural solution when it comes to health issues, no matter what they are. Hormonal support is no exception. 

Seed cycling for hormonal harmony

I practice seed cycling (3)–it’s a simple and effective food-based way to support hormonal balance naturally, regulating cycles, improving symptoms of hormone imbalance and helping overall wellness. By incorporating specific seeds at different times in the menstrual cycle, we can provide key nutrients that support estrogen and progesterone levels:

• Follicular Phase (Days 1-14): Flaxseeds and pumpkin seeds supply lignans and zinc to support estrogen metabolism and ovulation. Try adding flaxseeds to smoothies or yogurt and sprinkling pumpkin seeds on salads or oatmeal.
• Luteal Phase (Days 15-28): Sesame and sunflower seeds provide selenium and vitamin E to support progesterone production and reduce inflammation. Enjoy tahini in dressings or hummus and snack on sunflower seeds with fruit. 

Fiber and antioxidants

Fiber is a game changer when it comes to hormone health. A healthy gut microbiome helps regulate estrogen metabolism and reduces excess circulating hormones. 

Prebiotic fiber, found in sweet potatoes, artichokes, onions, and leeks, feeds beneficial gut bacteria, improving digestion and hormone detoxification. Enjoy roasted artichokes, mashed sweet potatoes, or onion-based soups (4). 

Antioxidants combat oxidative stress, which is a major contributor to cellular aging and hormone dysregulation (5). Dark leafy greens, like spinach and kale, berries, and green tea are rich sources of antioxidants. 

Vitamin B6, in bananas, sweet potatoes, and poultry, helps regulate neurotransmitters like serotonin and dopamine, improving mood stability (6). Incorporate roasted chicken with sweet potatoes or banana-based smoothies.

Vitamin C supports adrenal health and collagen synthesis, both of which are impacted by hormonal shifts (7). Citrus fruits, bell peppers, and strawberries are excellent sources.

Phytoestrogens, found in flaxseeds, fermented soy, chickpeas, and sesame seeds, may help ease hormonal fluctuations and support metabolic health (8). Try miso soup, hummus, or flaxseed crackers.

Key nutrients

In addition to eating seeds and fiber, there are many essential micro and macronutrients that help regulate hormones.

Amino Acids (L-Arginine, L-Carnitine) enhance circulation, improve muscle function, and support mitochondrial efficiency (9), and are found in grass-fed beef, poultry, eggs, and lentils.

Healthy Fats from avocados, nuts (like walnuts), seeds, olive oil, and wild-caught salmon can help reduce inflammation and stabilize blood sugar. 

Vitamin D plays a critical role in hormone regulation, immune function, and mood stability (10). Eat eggs, mushrooms and fortified dairy or plant-based milks. 

Coenzyme Q10 (CoQ10) supports mitochondrial function and energy metabolism, and is found in fatty fish (like salmon), grass-fed beef, and spinach (11). 

Glutathione & Alpha-Lipoic Acid help with detoxification and reducing oxidative stress, so try asparagus, broccoli, and Brussels sprouts for these nutrients (12).

Cruciferous & Sulfur-Rich Vegetables support liver detoxification and estrogen metabolism. Incorporate stir-fried cabbage, roasted Brussels sprouts, or garlic with your meals for a healthy hit of hormone-friendly nutrition. 

Probiotics improve gut health, which directly impacts hormonal balance. Kefir, yogurt, kimchi, and sauerkraut are excellent sources. 

Phytoestrogens

Phytoestrogens, found in foods like flaxseeds, soy, and sweet potatoes, may help modulate hormonal fluctuations while supporting bone and metabolic health (13). When combined with vitamin D, they may provide protective benefits (14) that you might explore if you are hesitant to look into synthetic hormone therapies. 

Try flaxseed muffins, a tofu stir-fry, or roasted sweet potatoes to incorporate these hormone-balancing foods into your diet.

The Gut-Hormone Connection

Emerging research (15) shows that gut health plays a pivotal role in hormonal balance. A diverse microbiome supports estrogen metabolism, and balanced estrogen and progesterone levels promote gut integrity and reduce inflammation. So in addition to fermented foods, which I mentioned above, you might try gut-healing broths, like collagen-rich soups that soothe the digestive tract. And eating the rainbow, as I say, is the best solution, because when you consume a wide range of vegetables, legumes and whole grains, you are nourishing your intestinal lining in so many ways. 

Women’s hormonal balance is deeply tied to nutrition. By making sure you eat certain nutrients, practicing seed cycling, and embracing simple dietary shifts, you can cultivate long-term well-being, sustained energy, and vibrant hormonal health.

xo – Serena

Citations:

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2.  Ryan MT. Mitochondria – The energy powerhouses. Semin Cell Dev Biol. 2018 Apr;76:130-131. doi: 10.1016/j.semcdb.2017.09.038. Epub 2017 Oct 5. PMID: 28969982.
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6. https://health.clevelandclinic.org/vitamin-b6
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8.  Domínguez-López I, Yago-Aragón M, Salas-Huetos A, Tresserra-Rimbau A, Hurtado-Barroso S. Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients. 2020 Aug 15;12(8):2456. doi: 10.3390/nu12082456. PMID: 32824177; PMCID: PMC7468963.
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11.  Hidalgo-Gutiérrez A, González-García P, Díaz-Casado ME, Barriocanal-Casado E, López-Herrador S, Quinzii CM, López LC. Metabolic Targets of Coenzyme Q10 in Mitochondria. Antioxidants (Basel). 2021 Mar 26;10(4):520. doi: 10.3390/antiox10040520. PMID: 33810539; PMCID: PMC8066821.
12.  Minich DM, Brown BI. A Review of Dietary (Phyto)Nutrients for Glutathione Support. Nutrients. 2019 Sep 3;11(9):2073. doi: 10.3390/nu11092073. PMID: 31484368; PMCID: PMC6770193.
13.  Domínguez-López I, Yago-Aragón M, Salas-Huetos A, Tresserra-Rimbau A, Hurtado-Barroso S. Effects of Dietary Phytoestrogens on Hormones throughout a Human Lifespan: A Review. Nutrients. 2020 Aug 15;12(8):2456. doi: 10.3390/nu12082456. PMID: 32824177; PMCID: PMC7468963.
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15.  Hu S, Ding Q, Zhang W, Kang M, Ma J, Zhao L. Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism. Gut Microbes. 2023 Jan-Dec;15(1):2236749. doi: 10.1080/19490976.2023.2236749. PMID: 37559394; PMCID: PMC10416750.