How to balance your hormones to support female fertility

Oestrogen, progesterone, and testosterone make up the sex hormones that control the female reproductive organs. However, too much or too little of these hormones can lead to imbalances, which may affect your fertility. Fortunately, little tweaks to your diet and lifestyle can restore harmony to your hormones and support your reproductive journey.
 

Get more sleep

 
Sleep is vital for recuperation, recovery, and overall health. It’s also critical for the synthesis, secretion, and metabolism of hormones needed for reproduction (1). That is to say, sleep isn’t a luxury; it’s a necessity for hormone balance and fertility.
 
Avoiding caffeine after midday, following a relaxing wind-down routine in the evening – enjoying a hot Epsom salt bath, doing some light stretching, or diffusing soothing essential oils – and disconnecting from screens 60 minutes before bed can help you prepare for rest.
 
Supplemental magnesium, tart cherry juice, and Valerian Root are also recommended to support sleep.
 

Prioritise a healthy gut

 
Emerging research continues to highlight that a happy, healthy gut affects almost every area in the body – and hormone regulation is no different (2). 
 
The gut microbiome – the collective name given to the trillions of bacteria in the digestive tract – impacts the endocrine system, which regulates the production and metabolism of sex hormones like oestrogen and progesterone (3). 
 
There are many ways to rebalance and nourish the gut. Eating more plant foods is one of the best. Plants (fruit, vegetables, whole grains, legumes, nuts, seeds, and herbs) contain fibre, which feeds hungry gut microbes. Experts suggest aiming for 30 different plant foods every week is enough to sustain and repopulate the gut microbiome (4). 
 
Eating more fermented foods like kimchi, kefir, and sauerkraut may support gut health, too (5). You may even wish to take high-strength live cultures, which help the gut work optimally.  
 

Reduce stress

 
There’s nothing wrong with a little bit of stress. It motivates us to reach our goals, improves cognitive function, and helps build resilience. But too much can be harmful, especially when hormones are concerned (6). 
 
Stress triggers the release of cortisol – sometimes known as our 'survival hormone'. When there’s an abnormal increase in cortisol due to chronic stress, it can affect every biological system. The body goes into ‘fight or flight’, meaning all energy is rediverted into supporting cortisol. The result: all other hormones are on the back burner.
 
In the context of trying for a baby, stress management makes sense. If you’re under too much stress, the body detects pregnancy would place too high a demand if survival is a priority. 
 
Breathing exercises, meditation, yoga, walking, journaling, prioritising sleep, and connecting with loved ones are some of the best ways to buffer against stress and support hormone balance. 
 

Move moderately

 
Besides increasing ‘feel good’ hormones – which is excellent for reducing stress – moderate exercise helps regulate reproductive hormones (7). 
 
However, it’s worth emphasising the word moderate here. While moderate activity (around 30 minutes per day) can support hormonal balance, working out excessively (exhausting exercise upwards of 60 minutes daily) could have the opposite effect. Some experts believe intense exercise may put the body under too much stress and increase the risk of ovulatory-factor infertility (8). 
 
There are plenty of ways to increase moderate movement in your daily life. Walking more is a great place to start. Consider walking part of the way to work or taking a brisk jaunt on your lunch break.
 
‘Movement snacks’ can also be as beneficial as longer sweaty ‘feasts’: stretch at your desk, do some star jumps while you wait for the kettle to boil, or run up the stairs.
 

Up your protein intake

 
Protein provides your body with the amino acids needed to produce reproductive hormones, like oestrogen and progesterone, which are critical for regulating the menstrual cycle, so upping your intake is vital (9).
 
Try to eat a high-quality source of protein with every meal. Wild-caught fish, shellfish, red meat, poultry, and eggs are packed with protein – as are plant-based options like lentils, beans, seeds, nuts, and nut butter. 
 
Healthy individuals need around 0.8 grams per kilogram of body weight: if you weighed 65kg, you would need 52g of protein daily.
 

Eat healthy fats

 
Healthy fats are equally important for reproductive health, with omega-3 fatty acids known for supporting hormone regulation (10). 
 
Oily fish like salmon, anchovies, and mackerel is the best source of omega-3 fatty acids. Official guidelines recommend eating two servings of oily fish per week to support your intake (11).
 
On the subject of fish, always be careful with mercury-containing varieties, such as tuna, which isn’t an oily fish. Mercury is an endocrine disruptor, meaning it can lead to hormone imbalances, so it’s worth being mindful of your consumption (12). 
 
You can also find small amounts of omega-3s in plant foods, including walnuts, chia seeds, flaxseeds, and plant-derived marine algae oil.   However, if you’re worried about your intake, you may want to take a high-quality fish oil or vegan alternative to cover any nutritional shortfalls.  
 

Include more sources of fibre

 
Besides supporting your gut, cardiovascular function, and mood, fibre also plays a vital role in hormone balance. Fibre binds to excess hormones and removes them via the colon (13). Without enough fibre, we can't excrete surplus hormones; instead, we reabsorb them, leading to an imbalance.
 
All plant foods contain fibre: fruit, vegetables, whole grains, legumes, nuts, and seeds. Cruciferous vegetables deserve a special shoutout. One daily serving – broccoli, kale, cavolo nero, pak choi, cauliflower, rocket, watercress, Brussels sprouts or cabbage – is an easy way to support oestrogen activity.
 

Optimise your nutrition 

 
Although a balanced, colourful, whole-food diet will lay the foundation for good reproductive health and maximise your chances of conceiving, it’s also worth focusing on the specific nutrients that support hormone balance. 
 

Vitamin B6

 
Vitamin B6 is one of the most critical nutrients for hormone regulation, so upping your intake is essential.
 
You can find vitamin B6 in whole grains, green leafy vegetables, fish, turkey, eggs, and edamame beans. Taking supplemental vitamin B6 can also help plug any gaps. 
 

Vitamin D3

 
Vitamin D3 is equally important for reproductive health. It acts as more of a hormone in the body and can influence sex hormones (14).
 
Although you can find small amounts of vitamin D3 in oily fish, eggs and red meat, sunlight is the best source. If you don't have adequate sun exposure – which can be challenging during the winter months – spend most of your time indoors or cover your skin with clothing, you will struggle to get enough vitamin D3 from food alone.
 
With this in mind, you may want to take a vitamin D3 supplement to meet your daily needs.
 

Inositol 

 
Inositol is another vital addition for hormone balance. This vitamin-like substance (often known as vitamin B8) is believed to support hormone and ovarian function, making it a popular choice for female health (15).
 
Inositol is naturally found in fibre-rich foods like beans, wheat bran, and brown rice. You may also wish to supplement with a fast-absorbing powder to support your intake. 
 

Consider a prenatal multivitamin 

 
You can also relevant levels of vitamin B6, vitamin D3, and inositol in our bespoke prenatal multivitamin. It’s an easy and convenient way to ensure you hit every nutritional note as you move through your reproductive journey – from conception to postpartum.
 

Find out more

 
If you found this article on balancing your hormones useful, you can find similar guidance on our health blog. Alternatively, please get in touch with our team of expert Nutrition Advisors, who are on hand to provide free, confidential advice.

References:

1. Lateef OM, Akintubosun MO, Sleep and Reproductive Health. J Circadian Rhythms. 18:1. 2020

2. He S, Li H, Yu Z, Zhang F, Liang S, Liu H, Chen H, Lü M, The Gut Microbiome and Sex Hormone-Related Diseases. Front Microbiol. 28. 2021

3. Qi X, Yun C, Pang Y, Qiao J, The impact of the gut microbiota on the reproductive and metabolic endocrine system. Gut Microbes. 13(1):1-21. 2021

4. Eating 30 Plants per Week: How To Do It and Why. Available online: https://zoe.com/learn/30-plants-per-week

5. Leeuwendaal NK, Stanton C, O'Toole PW, Beresford TP, Fermented Foods, Health and the Gut Microbiome. Nutrients. 14(7):1527. 2022

6. Lewinski A.,Brzozowska M. (2023) Female infertility as a result of stress-related hormonal changes. GREM Gynecological and Reproductive Endocrinology & Metabolism; 02-03.

7. Chavarro JE, Rich-Edwards JW, Rosner BA, Willett WC, Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 110(5):1050-8. 2007

8. Chavarro JE, Diet and lifestyle in the prevention of ovulatory disorder infertility. Obstet Gynecol. 110(5):1050-8. 2007

9. Silvestris E, Lovero D, Palmirotta R, Nutrition and Female Fertility: An Interdependent Correlation. Front Endocrinol (Lausanne). 10:346. 2019

10. Calder PC, Omega-3 fatty acids and inflammatory processes. Nutrients. 2(3):355-374. 2010

11. NHS Fish and shellfish. 2022

12. Tan SW , Meiller JC , Mahaffey KR The endocrine effects of mercury in humans and wildlife. 2009

13. Rock CL , Flatt SW , Thomson CA , Stefanick ML , Newman VA , Jones LA , Natarajan L , Ritenbaugh C , Hollenbach KA , Pierce JP , Chang RJ Effects of a high-fiber, low-fat diet intervention on serum concentrations of reproductive steroid hormones in women with a history of breast cancer. 2004

14. Chu C , Tsuprykov O , Chen X , Elitok S , Krämer BK , Hocher B Relationship Between Vitamin D and Hormones Important for Human Fertility in Reproductive-Aged Women. 2021

15. Wojciechowska A , Osowski A , Jó?wik M , Górecki R , Rynkiewicz A , Wojtkiewicz J Inositols' Importance in the Improvement of the Endocrine-Metabolic Profile in PCOS. 2019

 

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