Hormones are chemical messengers produced by the endocrine glands. They play a vital role in coordinating many bodily functions, including metabolism, reproduction, growth, sleep, and mood. If hormone levels become imbalanced (too high or too low), it can cause fatigue, acne, unusual weight gain, menstrual irregularities, decreased libido, or mood swings.

Doctor Nguyen Anh Duy Tung, from the Nutrihome Nutrition Center, explains that diet affects endocrine activity. Consuming the right essential nutrients can help the body synthesize, metabolize, and regulate hormones effectively, helping prevent hormonal imbalances.

Omega-3s have anti-inflammatory properties and support the pituitary gland, which regulates sex hormones like estrogen and progesterone. Omega-3s also help reduce common symptoms associated with hormonal imbalances, such as irritability, mild depression, and menstrual cramps. This nutrient is commonly found in fatty fish (salmon, tuna, sardines), flax seeds, chia seeds, and walnuts.

B vitamins include vitamin B6 and B12. Vitamin B6 helps balance estrogen and progesterone and contributes to the synthesis of the mood-boosting hormone serotonin. Vitamin B12 plays a role in blood formation and nervous system stability. Vitamins B6 and B12 are found in eggs, fish, animal liver, whole grains, soybeans, and some green vegetables.

Magnesium is involved in hundreds of enzymatic reactions in the body, stabilizing the endocrine, nervous, and immune systems. Magnesium deficiency increases the risk of anxiety, sleep disorders, and headaches due to hormone fluctuations. Some magnesium-rich foods include pumpkin seeds, sunflower seeds, almonds, bananas, spinach, oats, and black beans.

Oysters, soybeans, eggs, and nuts contribute to hormonal balance. Photo: Trong Nghia

Zinc supports the function of the pituitary and sex glands and is involved in the production of sex hormones in both men and women. Zinc deficiency can cause delayed menstruation, ovulation disorders, or reduced testosterone in men. Good sources of zinc include seafood (especially oysters), lean red meat, eggs, whole grains, cashews, and lentils.

Phytoestrogens (plant estrogens) are natural compounds with a structure similar to endogenous estrogen. They supplement the body when estrogen levels decline, which is helpful for premenopausal and menopausal women. Phytoestrogen-rich foods include soybeans, flax seeds, tofu, soy milk, and alfalfa sprouts.

In addition to a nutrient-rich diet, Dr. Duy Tung recommends that those seeking hormonal balance get 7-8 hours of sleep each night, limit alcohol consumption, avoid staying up late, maintain a healthy weight, and manage stress through relaxation techniques like listening to music, watching movies, cooking, or chatting with friends. He also advises at least 30 minutes of daily exercise to promote the body's production of beneficial hormones and cautions against the overuse of hormones or high-dose supplements without the guidance of a specialist.

Supplementing with Lepidium meyenii extract supports internal balance, helping the brain-pituitary-ovary axis function properly, thereby balancing the three important hormones: estrogen, progesterone, and testosterone. When these hormones are produced in sufficient quantities for the body's needs, hormonal disorders gradually improve.

Trong Nghia