The Best Vitamins and Minerals for Optimal Hormone Function

It seems that everywhere you look (cue the Full House theme song), there’s some sort of ad for a “hormone imbalance fix”. And of course, it usually involves some sort of supplement you can buy - do those vitamins and minerals actually work to address hormonal concerns?

We know in reproductive medicine that hormones are the body’s chemical messengers, and they regulate just about everything from metabolism to mood, reproduction and more. Hormones can become out of whack and cause lots of symptoms, but we can’t actually balance our hormones - they don’t work that way! We can, however, ensure that the body is getting adequate nutrition to support hormone production and function along the way, while also accessing appropriate medical care to address the reason for hormone concerns.

Vitamin D is synthesized when the skin is exposed to sunlight, and plays a significant role in the regulation of the menstrual cycle, immune function, and calcium metabolism. Inadequate vitamin D levels have been linked to various hormonal issues, including low progesterone, irregular periods, and even conditions like polycystic ovary syndrome (PCOS) and infertility. It’s important to have your vitamin D levels tested to know what you are working with, especially if supplements are on the agenda! We can best support vitamin D intake by considering small doses of sun exposure (approximately 10 minutes several times a week is considered adequate!) in the warmer months, consuming fatty fish like salmon, and fortified dairy products and egg yolks.

Magnesium supports the production of key hormones like estrogen, progesterone, and thyroid hormones, while also playing a role in managing cortisol (the stress hormone). Magnesium may also offer a calming effect on the nervous system, helping to regulate stress, improve sleep quality, and balance blood sugar—critical factors in maintaining healthy hormones! Foods like leafy greens, nuts and seeds, legumes and whole grains are incredible sources to add this powerhouse nutrient!

Vitamin B6 helps produce serotonin, dopamine, and GABA (these are neurotransmitters that regulate mood), and may be especially helpful for women managing PMS symptoms like intense mood changes. B6 also plays a role in the conversion of thyroid hormones, which are important for metabolic function, energy levels and even digestion. Foods like poultry (perfect if you’re celebrating Thanksgiving and turkey is abundant!), fish, root vegetables and bananas are great options to add to your eating pattern.

Zinc plays a pivotal role in the production of thyroid hormones and the regulation of the immune system. It also helps maintain healthy levels of estrogen and progesterone, which are critical for reproductive health. Oysters and shellfish are some of the richest sources of zinc, but if this isn’t your game, red meat, legumes and nuts and seeds offer it as well.

Iodine is also essential for the production of thyroid hormones. While iodine deficiency is rare in many parts of the world due to iodized salt, certain groups may need additional food sources. Seaweed, fish and dairy products are all great ways to add iodine from food - do not take high dose iodine supplements as these come with high risks of damaging the thyroid.

Vitamin A is crucial for hormone synthesis, for reproduction, the immune system and the thyroid. Vitamin A is found in two forms: preformed vitamin A (from animal products) and provitamin A (from plant sources like carotenoids). Beef liver, carrots, sweet potatoes and leafy greens are awesome food sources to prioritize. While supplements may feel like an easier option, high doses of vitamin A can build up in the body and cause long-term negative health effects; always talk to your doctor or dietitian before starting one!

Vitamin C is a multi-purpose player - with important jobs supporting the immune system, fighting inflammation and helping hormones! Vitamin C is essential for the production of adrenal hormones, which help to regulate the body’s stress response by managing cortisol levels. We love cortisol for getting us through stressful situations! We just don’t love when cortisol is high for extended periods of time. Vitamin C also aids in the absorption of iron, an important mineral for folks with regular periods and especially for heavy bleeding patterns. A classic source is citrus fruits, but don’t forget about bell peppers, berries and leafy greens as options too.

Achieving optimal hormone function requires a whole-person approach, and nutrition is a fundamental part of the equation. Food helps the body produce and manage hormones, and works alongside medicine to address concerns. And we deserve to eat well and feel well!