Foods and Supplements to Support and Restore Hormonal Balance
Image from “Big Mouth” courtesy of Netflix
Hormones play an important role in our overall physical and mental health and well-being. They affect everything from our mood, metabolism, weight, and fertility to health issues such as PMT, PCOS, thyroid, and Endometriosis. Hormonal imbalance sometimes occurs due to medical conditions related to the thyroid, adrenal glands, and more. However, certain lifestyle factors also affect the balance of hormones in our bodies.
Proper diet and nutrition can be powerful tools when addressing hormone imbalances. This article will suggest some of the best foods and supplements you can take to support and restore hormonal balance.
Foods That Help Balance Hormones
Getting all the essential macronutrients and micronutrients is integral to hormone health. That’s why you should always turn to food first when it comes to balancing hormones. Here are some foods you can include in your diet to restore hormonal harmony.
Quality Protein
Protein releases hormones that control your appetite and food intake. Eat quality protein, such as organic eggs, grass-fed meat, seafood, beans, etc., at every meal.
Cruciferous Vegetables and Low-Sugar Fruits
Cruciferous vegetables promote liver function and help with hormone detoxification. Try to include vegetables like broccoli, bok choy, cabbage, brussels sprouts, and kale in your diet to restore hormonal balance. Also, eat low-sugar fruits like berries, apples, pomegranates, pears, and dried fruit to get a wide variety of vitamins and minerals.
Healthy Fats
Fats are essential for hormone production and reducing inflammation. It’s best if you can cook healthy fats such as flaxseed oil and olive oil. In addition, try to eat an avocado, a handful of unsalted nuts or seeds, and nut butter for breakfast.
Wholegrain fibrous carbohydrates
Wholegrain slow-release carbohydrates ensure that you are getting fiber and all-important B vitamins, which support hormone balance and healthy elimination of spent hormones. The best sources of fibrous carbohydrates are brown rice, buckwheat, and quinoa.
Herbs and Spices
Add fresh or dried herbs and spices like turmeric, sumac, paprika, ginger, and garlic to your recipes. Their anti-inflammatory properties will enhance the nutritional value of your meals as well as promote hormonal balance.
Probiotics and Prebiotics
Prebiotics and probiotics work together to accelerate your digestive system and regulate hormones. So, make sure to include prebiotics and fermented foods in your diet. Common Probiotics are — Kombucha, Miso, Sauerkraut, Kimchi, Kefir, yogurt, pickles, tempeh, kimchi, sourdough bread, and some cheeses.
Magnesium-Rich Foods
Magnesium improves insulin sensitivity and regulates your nervous system (especially helpful with PMS symptoms and PCOS). Lots of food we eat every day contain magnesium, including —
Dark green leafy vegetables (e.g., spinach, watercress, kale)
Avocados
Legumes – chickpeas, lentils, beans, soybeans
Dark chocolate
Tofu
Nuts (especially almonds, brazil, cashew, and pine nuts)
Seeds (especially sunflower and pumpkin seeds)
Wholegrains
Best Supplements for Hormonal Balance
Dietary supplements shouldn’t be used in place of the essential vitamins and minerals that come from a healthy diet. However, some supplements can be used to support hormonal balance. Some of the most effective supplements for hormones include —
Diindolylmethane (DIM)
Diindolylmethane increases antioxidant activity in our bodies and promotes estrogen metabolism. It is basically a phytonutrient usually found in cruciferous vegetables. If you are not eating enough vegetables, the Diindolylmethane supplement might be more helpful for you. It is widely available in powder, tablet, and capsule forms.
B Vitamins
B vitamin deficiency can affect your mood, metabolism, and energy levels. Supplementing with Vitamin B complex may notably alleviate these symptoms and balance hormone levels. Vegetarians, vegans, and women during and post-menopause can benefit from this supplement.
Magnesium
Magnesium is the most popular and widely used supplement for hormonal imbalances. Although it is available in many foods we eat every day, supplements help fulfill the daily dose. Apart from hormone health, magnesium helps balance the stress hormone cortisol and improve insulin sensitivity.
Vitamin D
Besides causing hormonal issues, Vitamin D deficiency affects the menstrual cycle, mental health, immune system, and even reproductive health of women. Sunlight and Foods like mushrooms, egg whites, salmon, and tuna are excellent sources of vitamin D. However, you might not get enough vitamin D from daily diets or the sun alone. That’s where vitamin D supplements can help. It is a natural and safe supplement that helps balance hormones and promote your reproductive system health.
Everyone, especially women, should check their hormonal levels regularly as hormonal imbalance can lead to many other health issues. To ensure your hormones are balanced, try incorporating the above-mentioned supplements and foods into your lifestyle. Apart from that, don’t forget to exercise regularly and maintain a proper sleep routine.
References
10 Natural Ways to Balance Your Hormones. (2021). Healthline.
5 Foods to Balance Hormones. (n.d.). College of Naturopathic medicine.
Carrie Gabriel, M. R. (June 10, 2020). 11 OF THE BEST FOODS FOR HORMONE BALANCE. The Wellnest.
Muinos, L. (2021). 5 Supplements to Support Women's Hormonal Balance. Verywellfit.
Supplements to Balance Hormones. (n.d.). Blossom wellness.
The content provided in this article is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation; it is provided with the understanding that SINGLE GIRL CLUB, LLC (“SGC”) is not engaged in the provision or rendering of medical advice or services. You understand and agree that SINGLE GIRL CLUB, LLC shall not be liable for any claim, loss, or damage arising out of the use of, or reliance upon any content or information in the article.
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