Hormone health is one of the topics I'm asked about most often, and the good news is that supporting your hormones doesn't have to mean following restrictive diets or chasing the latest wellness trend.
In fact, some of the most beneficial foods are probably already on your shopping list. By building your meals around nutrient-rich, seasonal ingredients, you can give your body the support it needs as part of a healthy, balanced lifestyle.
Watch Gabriela explain
Key takeaways
- Cruciferous vegetables support healthy oestrogen metabolism.
- Flaxseeds contain naturally occurring phytoestrogens.
- Oily fish provides omega-3 fatty acids to help support overall wellbeing.
- Vitamin D and sensible sunlight exposure play an important role in health.
- Magnesium-rich foods can help support your body's normal response to stress.
Foods I recommend for hormone health
Fill your plate with cruciferous vegetables
Broccoli, cauliflower, cabbage and Brussels sprouts are packed with nutrients and are a simple addition to everyday meals. They're a great way to add fibre and variety to your diet, and they're among my favourite vegetables for supporting healthy hormone balance.
Add flaxseeds to your routine
Flaxseeds are an easy ingredient to sprinkle over yoghurt, porridge or salads. They contain naturally occurring phytoestrogens, plant compounds that can be included as part of a varied, balanced diet.
Include oily fish each week
Salmon, mackerel and sardines are rich in omega-3 fatty acids. As well as supporting heart and brain health, they're a fantastic addition to an anti-inflammatory eating pattern and one of my go-to foods for overall wellbeing.
Don't forget vitamin D
During the summer, spending sensible time outdoors can help your body produce vitamin D. This essential nutrient contributes to normal immune function and helps maintain healthy bones and muscles. When sunlight is limited, particularly during the autumn and winter months in the UK, many people may also benefit from a vitamin D supplement.
Prioritise magnesium-rich foods
Leafy green vegetables, nuts, seeds and even a little dark chocolate all provide magnesium. This important mineral contributes to normal psychological function and helps reduce tiredness and fatigue, making it a valuable part of a balanced diet.
Practical ways to eat for hormone health
Supporting your hormones doesn't require a complete diet overhaul. Try making a few simple swaps:
- Add a tablespoon of ground flaxseed to your breakfast.
- Aim to include broccoli, kale or cauliflower with your evening meal a few times each week.
- Choose salmon, mackerel or sardines once or twice a week.
- Snack on a small handful of nuts and seeds.
- Spend some time outdoors each day when weather and UV conditions allow, while following sun safety advice.
- Small, consistent habits are often the ones that make the biggest difference over time.
Nutritional support
Food should always come first, but if you're looking to complement a healthy, balanced diet, targeted supplements can help fill nutritional gaps and support your overall wellbeing.
For hormone health support, I recommend
Omega – A high-strength source of EPA and DHA to complement your dietary intake of oily fish and support your overall wellbeing.
Magnesium – Featuring highly absorbable magnesium bisglycinate, along with vitamins B1, B2 and active B6 to support normal psychological function, reduce tiredness and fatigue, and contribute to normal hormonal activity.
EverydayMe™ – An all-in-one daily multivitamin providing 27 essential vitamins, minerals and nutrients, including vitamin D, magnesium, iodine and vitamin B6 to support overall health and wellbeing as part of your everyday routine.
As always, supplements are designed to complement a varied, balanced diet and healthy lifestyle, not replace them.
The short version
You don't need complicated nutrition plans to support your wellbeing. Some of the best foods for hormone health are everyday ingredients like leafy greens, oily fish, flaxseeds and colourful vegetables. Build your meals around these consistently, and let nature do some of the hard work for you.
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