Using vitamins to balance hormones can help you cultivate hormonal harmony inside your body. 

Are you dealing with a hormonal imbalance? Determining what vitamins may help with hormone health can feel impossible with all the misinformation available on the internet.

This is why it’s important to consult with a registered dietitian to help you figure out which vitamins or supplements you really need.

This leads us to the question,

Which vitamins are important for hormone health and WHY?

Keep reading to learn more about hormone health, the role of vitamins in hormone regulation, and how you can get these vitamins through your diet.

If you haven’t already, make sure to check out my recent blog post that talks about testing for food sensitivities. You won’t want to miss this one!

Understanding Hormones and Their Functions

Your body is a complex system that uses hormones as tiny cell messengers to communicate. Hormones work like a balance, meaning you can’t have too much or too little of one or the other. 

However, through stress, poor diet, lack of movement, and more, your hormone levels start to get too high or too low, causing an imbalance. This imbalance can then lead to a variety of unwanted symptoms. 

Trust me- a hormonal imbalance can wreak true havoc on your bodily systems! Can you relate to this? 

Here is a basic overview of hormones and their functions: 

1. Estrogen and Progesterone
Estrogen has many functions but has an essential role in female growth and in reproduction. It helps regulate the menstrual cycle and prepare the uterus for pregnancy. Estrogen is also important for bone growth and health, brain function, and mood regulation.

Progesterone is a steroid hormone that helps prepare human bodies for reproduction. Low levels of progesterone can have significant effects on:

• Menstruation
• Reproduction
• Libido
• Weight

Some natural estrogen producing foods include: flax seeds, sesame seeds, soybeans, and fruit!

2. Testosterone
Testosterone levels have multiple functions on the overall health of women:

• Bone health
• Brain function
• Sex drive

High levels of testosterone in women can contribute to:

• Infertility
• Irregular menstruation
• Ovarian cysts
• Excess hair growth
• Miscarriage

3. Thyroid Hormones

Your thyroid releases two main hormones: thyroxine (T4) and triiodothyronine (T3). 

Your thyroid hormones (T3 and T4) have effects on all the organs in your body:

• Regulating metabolism, weight loss, and weight gain
• Slowing down or speeding up heart rate
• Raising or lowering body temperature
• Influencing the speed of digestion
• Managing skin and bone maintenance

4. Cortisol

Cortisol is often called the “stress hormone” and is produced by your adrenal glands located on the top of your kidneys.

Cortisol has many functions, including:

• Regulating your body’s stress response
• Regulating metabolism
• Suppressing inflammation
• Regulating blood sugar
• Helping control your sleep-wake cycle

Using integrative nutrition can support you back to hormone health. Did you know that Pranaspirit Nutrition & Wellness is a team of registered dietitian nutritionists in Santa Monica, California, and New York? Click this link to learn more. 

The Role of Vitamins in Hormone Regulation

Did you know that the vitamins and minerals you eat play a role in hormone regulation? Yes, that’s right!

Vitamins are nutrients that support your body and allow it to carry out specific functions. 

Here is a list of vitamins that are specifically involved with hormone regulation:

• Vitamin D
  • Vitamin D is involved in the regulation of several hormones, including sex hormones (testosterone and estrogen) and thyroid hormones (thyroxine and triiodothyronine)
  • Has anti-inflammatory properties, which are beneficial for hormone balance. Inflammation can disrupt hormone production and lead to imbalances
  • May impact fertility, menstrual cycles, and sperm quality by supporting the proper functioning of sex hormones
  • Vitamin D mainly comes from time in the sun and supplementation. While some foods like salmon and other fatty fish contain Vitamin D, you cannot get enough through diet alone

• Vitamin B Complex
  • Vitamin B5, also known as pantothenic acid, is especially important for managing stress. It is a component of coenzyme A, which is involved in the synthesis of stress-related hormones, such as cortisol
  • Biotin, a member of the B complex, is involved in the metabolism of certain hormones
  • Vitamin B6, also known as pyridoxine, is important for brain development, nervous system regulation, and immune response
  • Vitamin B5 and B6 are particularly important for supporting the adrenal glands’ function and ensuring proper hormone production during times of stress
  • Food sources of B vitamins include meat, seafood, legumes, leafy green vegetables, and fortified cereals

• Vitamin C
  • Vitamin C plays a role in supporting the adrenal glands’ function and maintaining optimal cortisol levels during stressful situations
  • Adequate vitamin C levels may help support the proper functioning of the thyroid gland
  • Supports the health of the reproductive system
  • Food sources of vitamin C include citrus fruits, strawberries, tomatoes, and white potatoes

• Vitamin E
  • Involved in the synthesis and regulation of hormones, including sex hormones such as estrogen and testosterone
  • Contributes to the health of the ovaries and may play a role in supporting female reproductive hormones
  • Helps improve skin appearance and function, which is essential for hormone synthesis and absorption
  • Food sources of vitamin E include sunflower seeds, almonds, peanuts, spinach, and pumpkin

• Vitamin A
  • Vitamin A supports the health of the ovaries where female sex hormones are produced
  • In females, vitamin A supports the development of ovarian follicles and the production of sex hormones, such as estrogen and progesterone
  • Essential for the synthesis and regulation of thyroid hormones, specifically thyroxine (T4) and triiodothyronine (T3)
  • Food sources of vitamin A include leafy green veggies, carrots, red bell peppers, milk, and eggs

• Vitamin K
  • Plays a crucial role in bone health by supporting the proper utilization of calcium
  • Has antioxidant properties that help protect cells and tissues from oxidative damage caused by free radicals
  • May play a role in the regulation of sex hormones, by influencing the activity of enzymes involved in the metabolism and clearance of these hormones
  • Vitamin K has two main forms: K1 and K2. Vitamin K1 is primarily found in leafy green vegetables, while K2 is found in fermented foods and some animal products such as eggs, fish oils, and meat. Research suggests that K2 may be absorbed better by the body and may stay in the blood longer than K1

Food Sources of Vitamins to Balance Hormones

Eating a balanced and diverse diet full of nutrient-dense foods can help give your body the vitamins to balance hormones that it needs. 

Here is a list of foods that you can prioritize for optimal hormone health:

• Leafy Greens and Cruciferous Vegetables
  • Leafy greens and cruciferous vegetables are high in vitamins C, E, and K. These include arugula, broccoli, Brussels sprouts, kale, and spinach.

• Citrus Fruits and Berries
  • Citrus fruits and berries are good sources of vitamin B6 and vitamin C. For example, oranges, strawberries, blueberries, and cranberries are all great options.

• Nuts and Seeds
  • Nuts and seeds are particularly high in Vitamin E. These include sunflower seeds, flaxseeds, sesame seeds, brazil nuts, and walnuts.

• Fatty Fish
  • Fatty fish are a significant source of vitamin A and Omega-3s. Some examples of fatty fish include salmon, mackerel, herring, oysters, and sardines.

Including these foods in your diet can be supportive of optimal hormone function and reduce the risk of hormone imbalances. 

Additionally, if you are experiencing symptoms of a hormonal imbalance, you should seek the guidance of your primary care physician in addition to a registered dietitian. 

Vitamins to Balance Hormones: The Takeaway

As a registered dietitian nutritionist, and integrative and functional healthcare practitioner, I truly believe in getting to the core of your signs and symptoms. This involves a full body or holistic approach.

An imbalance in your hormones can come from many different causes. Integrative and functional medicine allows us to see the full picture of your health and create a personalized plan to help you achieve your goals. 

Oftentimes as women, it can feel like our hormones are working against us. It’s time we get them to work WITH us! 

Here’s what clients are saying… 

Let’s talk more about how we can transform your life. If you’re ready to work with me, head over to this link today! There is no better time to invest in your health.