These foods and nutrients can help support hormone health in women.

A woman’s hormones have a big impact on how she feels physically and mentally.[1] These chemical messengers control many body functions, including metabolism, sexual health and reproduction, mood, and sleep.[2]

Changes during menstruation, pregnancy, and menopause can cause hormone levels to fluctuate.[3] Consuming a diet with certain nutrient-rich foods can help support hormone health.[4]

Hormonal imbalances in women

Some women have hormonal imbalances that occur when the body makes too many or not enough hormones.[5] Hormonal imbalances can cause different symptoms, depending on the affected hormone.

Signs of a hormonal imbalance can be subtle, like fatigue, or more obvious, such as menstruation changes.[6] They can also include:[7]

• Changes to bowel movements
• Depression, anxiety, or other mood changes
• Hair changes like finer, brittle, thinning, or missing hair[8]
• Loss of interest in sex
• Skin changes like acne or dry skin
• Unexplained weight changes

3 food types that support women’s hormone health

These foods and nutrients can help support hormone health in women:

1. Fish, meat, and other lean proteins

High-protein foods, especially those considered complete proteins, provide the essential amino acids your body needs to make hormones.[9] Your body makes some amino acids. But there are 9 amino acids—called essential amino acids—that you can only get from foods.[10]

Complete protein foods provide all 9 essential amino acids.[11] They include meat, seafood, eggs, dairy, and soy products.[12] Some whole grains, such as quinoa and buckwheat, and seeds, such as chia and hemp, are also complete proteins.[13]

Protein decreases ghrelin levels, a hormone that makes you feel hungry.[14] Ghrelin also helps your body store fat.[15] Lower ghrelin levels may aid weight management by helping to control appetite and reducing fat storage.[16]

2. Avocados, nuts, and other healthy fats

Your body needs healthy fats to help make hormones and regulate hormone levels.[17] Healthy fats from foods are especially important for the production of female reproductive hormones, including estrogen and progesterone, and testosterone.[18] Dietary fat, and fatty tissue in your body, make up to half the testosterone in women of reproductive age.[19] They are responsible for nearly all the estrogen hormones in older women.[20]

Healthy fats include:

• Monounsaturated fatty acids found in avocados, nuts, nut butters, and extra virgin olive oil[21]
• Omega-3 fatty acids (a type of polyunsaturated fat) found in fatty fish, chia and flaxseeds, walnuts, and edamame[22]
• Omega-6 fatty acids (another polyunsaturated fat) found in a variety of nuts and seeds including sunflower seeds, hemp seeds, walnuts, almonds, and cashews, and oils including safflower, corn and soybean.[23]

3. Soybeans and other foods with phytoestrogens

Phytoestrogens are natural chemicals in plants and plant-based foods that work similarly to estrogen in your body.[24] Estrogen is essential for strong bones, mood regulation, and heart health.[25]

Soybeans have one of the highest concentrations of isoflavones, a type of phytoestrogen.[26] Research suggests that isoflavones in soy can help ease menopause symptoms like hot flashes and memory issues.[27] Phytoestrogens may also help improve bone density.[28]

Types of phytoestrogen include:[29]

1. Coumestans are in alfalfa sprouts, lima beans, pinto beans, and split peas.[30]
2. Isoflavones are in soy products like soy milk and tofu, as well as lentils and legumes.[31]
3. Lignans are in barley, oats, wheat, and rye grains, chia and flaxseed, and broccoli, cabbage, green beans, and winter squash .[32]
4. Stilbenes are in grapes andpeanuts.[33]

In the past, there were concerns that a diet high in phytoestrogens could increase the risk of breast cancer.[34] But some studies suggests the opposite may be true: the estrogen effects of  soy foods may reduce breast cancer risk.[35] Still, you may want to talk to your health care provider about phytoestrogens in foods if you have, or are at risk for, breast or female reproductive system cancers.

Foods and drinks to limit

Certain foods and drinks can negatively affect hormone levels. It’s best to consume them in moderation:

Alcohol

Alcohol affects the endocrine system, which makes and releases hormones.[36] An occasional alcoholic beverage is fine. But overconsumption can cause hormonal imbalances that increase your risk of thyroid disease, reproductive problems, immune system problems, and mental health concerns.[37]

Caffeine

Caffeine raises the amount of cortisol in your body.[38] This steroid hormone helps regulate your body’s response to stress, earning it the name “the stress hormone.”[39] Cortisol also plays important roles in helping to maintain healthy blood glucose (blood sugar), blood pressure, and metabolism.[40] High cortisol levels can affect your sleep, weaken your immune system, and increase your risk of Type 2 diabetes. [41]

Sugar

Too much sugar in your diet can cause insulin levels to stay higher than they should.[42] This pancreatic hormone helps move glucose from blood into cells to fuel your body.[43] If you consume sugary drinks or foods regularly throughout the day, your pancreas continuously makes insulin.[44] Consistently high Insulin levels can affect how well your body uses insulin, which may put you at risk for prediabetes.[45]

In summary: Nutrition plays a role in women’s hormones

The foods and drinks you fuel your body with affect an array of functions, including hormones. Because female hormones often fluctuate, what you consume on any given day can have a positive or negative effect on how you feel physically and mentally. Making smart dietary choices is important. You should also talk to your health care provider if you feel something isn’t right. Blood tests can help detect hormone imbalances.

Now that you know more about how nutrition affects hormone health, you may be curious about how to make smart shopping choices. The Sincerely Health nutrition tools in the app can help.

You can start by downloading the app. You’ll save $10 on groceries* for creating an account. Next, create a personalized Sincerely Health nutrition profile to receive 1,000 points*.

Your nutrition profile allows you to:

• Set specific nutrition goals.
  • Earn 10 points for items you purchase for a maximum 100 points per order (that’s 10 items at 10 points each).*

FAQs about nutrition and women’s hormones

How do healthy fats affect hormones?

Healthy fats from foods help make female reproductive hormones, including estrogen, progesterone, and testosterone.[46]

What are phytoestrogens?

Phytoestrogens are natural plant-based chemicals that work similarly to estrogen in your body.[47] Soybeans and soy products are high in isoflavones, a type of phytoestrogen.[48]

What foods or drinks can disrupt hormones?

Products containing alcohol, caffeine, or lots of sugar may cause high cortisol levels, insulin, or other hormonal imbalances.[49]

Sign up for Sincerely Health and create a nutrition profile to help you get healthy today!

Download your app on the App Store today

---

[1] Weill Cornell Medicine. Hormones’ Role on Our Health and Wellness. Last reviewed December 17, 2020. https://weillcornell.org/news/hormones%E2%80%99-role-on-our-health-and-wellness

[2] Cleveland Clinic. Hormones. Last reviewed February 23, 2022. https://my.clevelandclinic.org/health/articles/22464-hormones

[3] Weill Cornell Medicine. Hormones’ Role on Our Health and Wellness. Last reviewed December 17, 2020. https://weillcornell.org/news/hormones%E2%80%99-role-on-our-health-and-wellness

[4] Georgia State University. Ways to Support Female’s Hormones Through Nutrition. Last reviewed September 28, 2023. https://recreation.gsu.edu/2023/09/28/ways-to-support-females-hormones-through-nutrition/

[5] Cleveland Clinic. Hormonal Imbalance. Last reviewed April 4, 2022. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance

[6] Cleveland Clinic. Hormonal Imbalance. Last reviewed April 4, 2022. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance

[7] Cleveland Clinic. Hormonal Imbalance. Last reviewed April 4, 2022. https://my.clevelandclinic.org/health/diseases/22673-hormonal-imbalance

[8] Cleveland Clinic. Hair Loss in Women. Last reviewed February 9, 2024. https://my.clevelandclinic.org/health/diseases/16921-hair-loss-in-women

[9] Cleveland Clinic. Amino Acids. Last reviewed December 22, 2021. https://my.clevelandclinic.org/health/articles/22243-amino-acids

[10] Cleveland Clinic. Amino Acids. Last reviewed December 22, 2021. https://my.clevelandclinic.org/health/articles/22243-amino-acids

[11] Cleveland Clinic. Amino Acids. Last reviewed December 22, 2021. https://my.clevelandclinic.org/health/articles/22243-amino-acids

[12] Cleveland Clinic. What Are Complete Proteins? Last reviewed December 6, 2022. https://health.clevelandclinic.org/do-i-need-to-worry-about-eating-complete-proteins

[13] Massachusetts General Hospital. Spotlight on Plant-Based Proteins. Last reviewed March 27, 2024. https://www.massgeneral.org/news/article/spotlight-on-plant-based-proteins

[14] Cleveland Clinic. Ghrelin. Last reviewed April 21, 2022. https://my.clevelandclinic.org/health/body/22804-ghrelin

[15] Cleveland Clinic. Ghrelin. Last reviewed April 21, 2022. https://my.clevelandclinic.org/health/body/22804-ghrelin

[16] Cleveland Clinic. Ghrelin. Last reviewed April 21, 2022. https://my.clevelandclinic.org/health/body/22804-ghrelin

[17] Holland and Barrett. Hormone health: the best and worst foods to balance your hormones. Last reviewed May 30, 2024. https://www.hollandandbarrett.com/the-health-hub/conditions/womens-health/hormones/the-best-worst-foods-for-hormone-health/

[18] Gatorade Sports Science Institute. Dietary Fat for Female Athletes. https://performancepartner.gatorade.com/content/resources/pdfs/sports-nutrition-hydration-female-athletes-ch-3.pdf; Genetic Science Learning Center. The Friendly Side of Fat. https://learn.genetics.utah.edu/content/metabolism/fat/

[19] Genetic Science Learning Center. The Friendly Side of Fat. https://learn.genetics.utah.edu/content/metabolism/fat/

[20] Genetic Science Learning Center. The Friendly Side of Fat. https://learn.genetics.utah.edu/content/metabolism/fat/

[21] Cleveland Clinic. Do Fats Make You Fat? Last reviewed September 27, 2022. https://health.clevelandclinic.org/all-about-fats-why-you-need-them-in-your-diet

[22] Cleveland Clinic. Omega-3 Fatty Acids. Last reviewed November 17, 2022. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids

[23] Harvard Health Publishing. No Need to Avoid Healthy Omega-6 Fats. Last reviewed August 20, 2019. https://www.health.harvard.edu/newsletter_article/no-need-to-avoid-healthy-omega-6-fats

[24] Breast Cancer Prevention Partners. Phytoestrogens. Last reviewed 2019. https://www.bcpp.org/resource/phytoestrogens/

[25] UCLA Health. Three Ways to Increase Estrogen Naturally. Last reviewed June 2, 2023. https://www.uclahealth.org/news/article/3-ways-increase-estrogen-naturally

[26] Harvard T.H. Chan School of Public Health. Soy. Last reviewed January 2022. https://nutritionsource.hsph.harvard.edu/soy/

[27] Journal of Midlife Health. The Impact of Soy Isoflavone Supplementation on the Menopausal Symptoms in Perimenopausal and Postmenopausal Women. Last reviewed June 2022. https://journals.lww.com/jomh/fulltext/2022/13020/The_Impact_of_Soy_Isoflavone_Supplementation_on.16.aspx

[28] Climacteric. Effects of phytoestrogens on bone mineral density during the menopause transition: a systematic review of randomized, controlled trials. Last reviewed December 2016. https://pubmed.ncbi.nlm.nih.gov/27710141/

[29] U.S. Department of Veteran Affairs. Phytoestrogens. Last reviewed 2020. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp; Open Access Macedonian Journal of Medical Sciences. Phytoestrogens and Their Health Effects. Last reviewed February 14, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/

[30] British Journal of Pharmacology. The potential health effects of dietary phytoestrogens. Last reviewed October 20, 2016. https://pmc.ncbi.nlm.nih.gov/articles/PMC5429336/

[31] U.S. Department of Veteran Affairs. Phytoestrogens. Last reviewed 2020. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp

[32] U.S. Department of Veteran Affairs. Phytoestrogens. Last reviewed 2020. https://www.va.gov/WHOLEHEALTHLIBRARY/tools/phytoestrogens.asp

[33] Open Access Macedonian Journal of Medical Sciences. Phytoestrogens and Their Health Effects. Last reviewed February 14, 2019. https://pmc.ncbi.nlm.nih.gov/articles/PMC6390141/

[34] Cleveland Clinic. Can Soy Cause Breast Cancer? Last reviewed November 30, 2023. https://health.clevelandclinic.org/does-soy-boost-breast-cancer-risk

[35] American Cancer Society. Soy and Cancer Risk: Our Expert’s Advice. Last reviewed April 29, 2019. https://www.cancer.org/cancer/latest-news/soy-and-cancer-risk-our-experts-advice.html; Cleveland Clinic. Can Soy Cause Breast Cancer? Last reviewed November 30, 2023. https://health.clevelandclinic.org/does-soy-boost-breast-cancer-risk

[36] Cleveland Clinic. Endocrine System. Last reviewed November 22, 2023. https://my.clevelandclinic.org/health/body/21201-endocrine-system; Alcohol Research Current Reviews. Pathophysiology of the Effects of Alcohol Abuse on the Endocrine System. Last reviewed 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513689/  

[37] Alcohol Research Current Reviews. Pathophysiology of the Effects of Alcohol Abuse on the Endocrine System. Last reviewed 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513689/ 

[38] HCA Healthcare Today. How to  Reduce Stress Hormones. Last reviewed 2024. https://hcahealthcaretoday.com/2024/04/11/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels/; Pharmacology Biochemistry and Behavior. Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Last reviewed March 2006. https://pmc.ncbi.nlm.nih.gov/articles/PMC2249754/

[39] Cleveland Clinic. Cortisol. Last reviewed December 10, 2021. https://my.clevelandclinic.org/health/articles/22187-cortisol

[40] Cleveland Clinic. Cortisol. Last reviewed December 10, 2021. https://my.clevelandclinic.org/health/articles/22187-cortisol

[41] Cleveland Clinic. Cortisol. Last reviewed December 10, 2021. https://my.clevelandclinic.org/health/articles/22187-cortisol

[42] University Hospitals. Can Eating Too Much Sugar Cause Diabetes? Last reviewed March 28, 2023. https://www.uhhospitals.org/blog/articles/2023/03/can-eating-too-much-sugar-cause-diabetes

[43] Cleveland Clinic. Insulin. Last reviewed January 17, 2024. https://my.clevelandclinic.org/health/body/22601-insulin

[44] University Hospitals. Can Eating Too Much Sugar Cause Diabetes? Last reviewed March 28, 2023. https://www.uhhospitals.org/blog/articles/2023/03/can-eating-too-much-sugar-cause-diabetes

[45] University Hospitals. Can Eating Too Much Sugar Cause Diabetes? Last reviewed March 28, 2023. https://www.uhhospitals.org/blog/articles/2023/03/can-eating-too-much-sugar-cause-diabetes

[46] Genetic Science Learning Center. The Friendly Side of Fat. https://learn.genetics.utah.edu/content/metabolism/fat/; Gatorade Sports Science Institute. Dietary Fat for Female Athletes. https://performancepartner.gatorade.com/content/resources/pdfs/sports-nutrition-hydration-female-athletes-ch-3.pdf

[47] Breast Cancer Prevention Partners. Phytoestrogens. Last reviewed 2019. https://www.bcpp.org/resource/phytoestrogens/

[48] Harvard T.H. Chan School of Public Health. Soy. Last reviewed January 2022. https://nutritionsource.hsph.harvard.edu/soy/

[49] Cleveland Clinic. Endocrine System. Last reviewed November 22, 2023. https://my.clevelandclinic.org/health/body/21201-endocrine-system; Alcohol Research Current Reviews. Pathophysiology of the Effects of Alcohol Abuse on the Endocrine System. Last reviewed 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5513689/; HCA Healthcare Today. How to  Reduce Stress Hormones. Last reviewed 2024. https://hcahealthcaretoday.com/2024/04/11/how-to-reduce-stress-hormones-5-ways-to-lower-cortisol-levels/; Pharmacology Biochemistry and Behavior. Cortisol responses to mental stress, exercise, and meals following caffeine intake in men and women. Last reviewed March 2006. https://pmc.ncbi.nlm.nih.gov/articles/PMC2249754/; University Hospitals. Can Eating Too Much Sugar Cause Diabetes? Last reviewed March 28, 2023. https://www.uhhospitals.org/blog/articles/2023/03/can-eating-too-much-sugar-cause-diabetes

---