Female hormones are crucial for overall health, regulated by the intricate brain-pituitary-ovary axis. For this system to function optimally, the body needs sufficient energy, micronutrients, and a suitable metabolic environment. Imbalanced nutrition can negatively impact hormone production, leading to decline or disruption of female hormones. Pharmacist Do Xuan Hoa, from the Medical Information Center at Tam Anh General Hospital, TP HCM, highlights key nutrients essential for maintaining hormone balance.

Protein is fundamental, supporting muscle and tissue building while creating most hormones, enzymes, and antibodies. A deficiency in protein can disrupt the production of estrogen, progesterone, and testosterone, and also affect insulin and other sex hormones. Prolonged protein deficiency in women can lead to menstrual disorders, reduced muscle mass and tissue recovery, and fatigue. Quality protein sources include: fish, eggs, lean meat, milk, beans, and nuts.

Healthy fats, such as unsaturated fatty acids, are essential for synthesizing estrogen and progesterone, thereby maintaining hormone balance. A lack of healthy fats can reduce hormone production, cause dry skin, fatigue, menstrual cycle disorders, and negatively impact reproductive health. According to Pharmacist Hoa, women should aim to consume about 55-97 g of healthy fats daily from sources like: olive oil, fatty fish, avocado, and nuts.

Healthy fats from nuts and avocado support female hormone balance. *Photo: Dinh Dieu*

Carbohydrates serve as an important energy source for the brain and the endocrine system. Diets containing too few carbohydrates or an excess of refined starches can lead to glucose and insulin metabolic disorders. This directly impacts ovarian function and the regulation of estrogen and progesterone. Women should prioritize complex carbohydrates like: brown rice, barley, green vegetables, beans, and nuts to stabilize both blood sugar and hormones.

Vitamin D plays a role in regulating hormone production, including estrogen, progesterone, and testosterone. B vitamins support the metabolism of estrogen and progesterone, helping to alleviate symptoms of premenstrual syndrome. Supplementing vitamins from diverse food sources such as: green leafy vegetables, fruits, nuts, fatty fish, animal liver, eggs, and milk contributes significantly to hormone balance.

Minerals such as calcium, magnesium, zinc, iron, sodium, and potassium are integral to the activity of the brain-pituitary-ovary axis, which regulates hormone production in women. These essential nutrients are found in foods including: red meat, animal liver, dark green leafy vegetables, and red, orange, or yellow root vegetables and fruits.

Fiber is beneficial not only for the digestive system and gut microbiota but also helps maintain female hormone balance. Consuming enough green vegetables, fruits, and whole grains contributes to hormone stability.

Water is vital for nutrient metabolism and the transport of hormones in the blood. Prolonged dehydration slows metabolism, indirectly affecting hormone balance.

Pharmacist Hoa advises women against extreme diets that cause nutrient deficiencies, as these can lead to hormone imbalance and negatively impact overall health. Supplementing with natural essences like Lepidium Meyenii and P. Leucotomos, which are rich in vitamins and minerals, can positively affect the brain-pituitary-ovary axis, helping to balance hormones and support the body's natural physiological needs.

Dinh Dieu