Foods That Support Hormonal Health

Food has always been part of care in my family, going back generations. There's a difference between eating for hormonal health because a wellness trend told you to, and eating that way because someone taught you which foods your body actually needs during which part of your cycle. That second kind of knowledge is what I try to pass on.

I also don't talk about nutrition without naming the obvious: none of this advice matters if someone can't access fresh, whole foods in the first place. Hormonal health and food access are the same conversation, which is why this piece can't stop at "eat more salmon" without acknowledging who can and can't afford to.

Iron-rich foods: leafy greens, lentils, beans, lean red meat

Why it helps: Menstruation depletes iron, and low iron can worsen fatigue and mood during your period. Pairing these foods with a source of vitamin C helps the body absorb the iron more effectively.

Omega-3s: salmon, flaxseed, walnuts

Why it helps: Omega-3 fatty acids reduce production of the inflammatory compounds (prostaglandins) that drive uterine cramping. A systematic review and meta-analysis of randomized controlled trials found omega-3 fatty acids reduce the severity of primary dysmenorrhea (period pain), with the strongest effect at lower daily doses.

Source: Sadeghi N, et al. "The impact of omega-3 polyunsaturated fatty acids on primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials." Published on PubMed.

Link: https://pubmed.ncbi.nlm.nih.gov/35059756/

Magnesium-rich foods: pumpkin seeds, almonds, dark chocolate (70%+ cocoa)

Why it helps: Multiple clinical trials have studied magnesium's effect on PMS symptoms. A randomized, double-blind, placebo-controlled crossover study found magnesium supplementation reduced fluid-retention symptoms (bloating, breast tenderness, swelling) by the second cycle of use, and a separate crossover trial found magnesium combined with vitamin B6 significantly reduced anxiety-related PMS symptoms.

Sources:

• Walker AF, et al. "Magnesium supplementation alleviates premenstrual symptoms of fluid retention." Published on PubMed. Link: https://pubmed.ncbi.nlm.nih.gov/9861593/

• De Souza MC, et al. "A synergistic effect of a daily supplement for 1 month of 200 mg magnesium plus 50 mg vitamin B6 for the relief of anxiety-related premenstrual symptoms." Published on PubMed. Link: https://pubmed.ncbi.nlm.nih.gov/10746516/

Fiber-rich foods: vegetables, whole grains, beans

Why it helps: Fiber supports the body's ability to clear excess estrogen and keeps digestion steady, which can reduce bloating and support more balanced hormone levels.

Source: BMC Women's Health, cross-sectional study on dietary habits and menstrual disorders.

Link: https://link.springer.com/article/10.1186/s12905-024-03235-4

Foods to minimize: excess sugar, excess caffeine, heavily processed and salty foods

Why it helps to cut back: These are linked to increased inflammation, water retention, and more intense mood swings during your cycle.

I know food can be a sensitive topic, and we’re living in a country, a world of food insecurity and unsafety. That’s why I believe education with discipline is key here.

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Chelsea VonChaz is the founder of #HappyPeriod, the first Black-led menstrual health movement in the United States, and a certified full-spectrum doula operating as The Period Doula.