Hormones are the body’s messengers, telling different systems when to speed up, slow down, or make changes based on what’s happening inside and around you. They regulate everything from mood and metabolism to muscle growth and the menstrual cycle. When hormones are balanced, you feel strong, energized, and in sync with your body.
To understand how to support hormonal balance, we need to understand the lifecycle of a hormone. These messengers don’t appear out of nowhere, they have to be built, delivered, used, and cleared out when they’re no longer needed. Nutrition controls every step of this process. Without the right nutrients, hormone levels can fall out of balance, leading to symptoms like irregular periods, PMS, low libido, weight fluctuations, fertility issues, and mood swings.
Step 1 – Producing Hormones
Building hormones takes raw materials, which you acquire through eating food. The body can’t make essential hormones without the right ingredients, like iodine and selenium for thyroid hormones, healthy fats and B vitamins for estrogen, zinc for testosterone, and vitamin C and magnesium for cortisol. Many hormones are made of amino acids and fats, meaning that protein and healthy fats are an important nutritional staple for hormone production as well.
The right ingredients are only one part of the equation, the body also needs a balanced environment to produce hormones effectively. Chronic stress, inflammation, and nutrient deficiencies can throw off hormone production, either reducing levels too much or sending them into overdrive. For example, chronic stress increases cortisol, which can block progesterone production and lead to estrogen dominance, which is a common cause of PMS, weight gain, and mood swings.
Step 2 – Hormone Uptake
When a hormone is produced, it has to reach its target to create a response. That means that when the hormone arrives, it binds with a cell receptor that is specifically adapted for that hormone. If the receptor isn’t working or something interferes with the hormone’s binding, it can’t trigger a response.
Poor nutrition can affect the activity of a hormone or its target. For example, when you consume too much added sugar, your body can become resistant to the hormone insulin, which controls your blood sugar. Uncontrolled blood sugar can disrupt estrogen, progesterone, and testosterone levels.
Inflammation is another major disruptor to hormone activity, making receptors less responsive and perpetuating imbalances. Inflammation-reducing foods that contain antioxidants can help mitigate this.
Step 3 – Breaking Down Hormones
Once hormones have done their job, they need to be broken down and disposed of to maintain the delicate balance. This is where the liver and your digestive system come in. The liver detoxifies the blood of excess hormones and then they are disposed of via digestion, with fiber helping move it along.
If this process moves slowly, excess hormones (especially estrogen) can build up, causing problems like estrogen dominance. To keep this disposal system working properly, we need to care for the liver and gut microbiome to prevent buildup of hormones.
Supporting Your Hormonal Health
To achieve optimal hormone health, we have to have all the necessary ingredients needed to create each hormone, a well-rounded diet, healthy organs, and a generally healthy lifestyle. Supplements can also help you rebalance your hormones wherever you are in your journey.
If you have estrogen dominance symptoms, try FemGard + Balance by Designs for Health. This supplement combines calcium d-glucarate, DIM, and broccoli seed extract to help the liver clear any excess estrogen that may be causing your imbalance. Chaste tree extract supports progesterone levels for improved cycle regularity and mood stability, while B vitamins aid in energy and neurotransmitter production. With added antioxidants from green tea and resveratrol, this formula is a great pick for women experiencing estrogen dominance, PMS, and mood swings.
If you’re going through menopause and need relief from hot flashes & mood swings, try Female Support Formula by Gaia Professional Solutions. This gentle, plant-based blend contains phytoestrogens like black cohosh and red clover to ease hot flashes and night sweats, while herbs Vitex and sage help regulate progesterone and cycle regularity. Ingredients like dandelion and alfalfa also support liver detoxification to promote excess hormone removal. Ideal for women in perimenopause, menopause, or those looking for a natural and effective hormone-balancing supplement.
If you’re recovering from birth control, dealing with high stress, or have cycle irregularities try FemRebalance Pro by Vitanica Pro. Packed with therapeutic ingredients like rhodiola, licorice root, and maca, this supplement helps the body regulate cortisol and combat stress-related hormone imbalances. Vitex and wild yam rebalance progesterone levels for cycle regularity, while borage oil and sarsaparilla help reduce inflammation and boost detoxification. It’s great for women coming off hormonal birth control, struggling with adrenal fatigue, or dealing with irregular cycles and low progesterone symptoms.
Conclusion
Beyond having a healthy diet packed with vitamins, minerals, protein, and fiber, avoiding alcohol, industrial seed oils, processed sugars, and excess caffeine will go a long way in balancing your body’s hormone environment. Focus on healthy fats, high-quality protein, plant-based fiber, antioxidants from fruits, and foods that won’t quickly spike your blood sugar so you can feel your best.
Frequently Asked Questions
What are the best female hormone balance supplements?
We recommend FemRebalance Pro by Vitanica Pro, Female Support Formula by Gaia Professional Solutions, and FemGard + Balance by Designs for Health to give your body everything it needs to produce, utilize, and dispose of hormones for optimal balance.
How to balance female hormones?
Focus on healthy fats, high-quality protein, plant-based fiber, antioxidants from fruits, supplements to fill nutrient gaps, and foods that won’t quickly spike your blood sugar so you can feel your best.
Are vitamins good for hormone balance?
Yes, the body needs certain vitamins to be able to produce hormones, like B vitamins for estrogen or zinc for testosterone.
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Madeleine holds a BSc in Human Biology and began her career in emergency medicine before transitioning to a wellness role as a personal trainer and nutritionist. This combination of medical and wellness expertise gives her a well-rounded understanding of health topics. Now a full-time health and wellness copywriter, Madeleine enjoys synthesizing digestible content from technical research so readers can make informed decisions about their health.