Feel Your Best at Every Stage: Hormone-Supporting Nutrients for Women
Hormonal balance plays a central role in women’s well-being, influencing everything from energy levels and mood to sleep, metabolism, and reproductive health. While the body is designed to maintain balance naturally, factors such as stress, diet, environmental exposure, and ageing can place extra demands on the hormonal system.
In this guide, we explore:
- Why hormonal balance matters at every stage of life
- Five nutrients that support hormone health: vitamin B6, gamma linolenic acid, chromium, phosphatidylserine, and resveratrol
- Simple lifestyle habits that help support balance and vitality
Why Hormonal Balance Matters
Hormones act as chemical messengers, helping to regulate many essential processes in the body, including:
- Energy and metabolism: Supporting how the body uses and stores energy
- Mood and mental well-being: Influencing emotional balance and stress response
- Sleep and recovery: Helping regulate circadian rhythms
- Reproductive health: Supporting normal menstrual and reproductive function
When hormonal balance is disrupted, it may contribute to symptoms such as fatigue, low mood, sleep disruption, and changes in appetite or energy. Supporting the body with targeted nutrients and healthy daily habits can help maintain balance over time.
Essential Nutrient Support for Hormone Health
Vitamin B6: Supports Hormone Activity
Vitamin B6, also known as pyridoxine, is one of the eight essential B vitamins and plays an important role in hormone regulation and psychological function.
Benefits:
- Supports normal hormonal activity
- Contributes to normal psychological function
Food sources: Chickpeas, bananas, turkey, potatoes
We recommend: MaryRuth’s Liquid Women’s Multivitamin
Tip: Including B6-rich foods daily can help support overall well-being alongside supplementation.
Gamma Linolenic Acid: Supports Hormone Balance
Gamma linolenic acid, often referred to as GLA, is an omega-6 fatty acid found naturally in oils such as evening primrose oil, borage oil, and blackcurrant seed oil.
We recommend: NOW Foods Super Primrose 1300 mg
Tip: Take GLA alongside meals that contain healthy fats to support absorption.
Chromium: Supports Normal Blood Sugar Levels
Chromium is an essential trace element involved in carbohydrate, protein, and fat metabolism.
Benefits:
- Helps maintain normal blood sugar levels
- Supports normal macronutrient metabolism
Food sources: Whole grains, broccoli, nuts, lean meats
We recommend: Swanson Chromium Picolinate
Tip: Pair chromium supplementation with a balanced, high-fibre diet for best results.
Phosphatidylserine: Supports Cognitive Function and Stress Response
Phosphatidylserine is a naturally occurring phospholipid found in cell membranes, particularly in the brain, where it supports cognitive function and stress response.
Food sources: Fish, white beans
We recommend: Swanson Phosphatidylserine 100 mg per capsule
Tip: Taking phosphatidylserine with meals may help improve absorption.
Resveratrol: Antioxidant Support for Overall Health
Resveratrol is a plant compound found in foods such as red grapes, blueberries, and dark chocolate. It is valued for its antioxidant properties and its role in supporting overall cellular health.
Food sources: Dark chocolate, grape juice, peanuts
We recommend: Jarrow Formulas Resveratrol with Vitamin C
Tip: Enjoy resveratrol-rich foods as part of a varied and balanced diet alongside supplementation.
Daily Habits That Support Hormonal Well-Being
Alongside targeted nutrients, simple daily habits play an important role in maintaining balance:
- Prioritise sleep: Aim for 7 to 9 hours each night
- Eat a whole-food diet: Focus on nutrient-dense, minimally processed foods
- Stay active: Combine strength training with gentle endurance exercise
- Manage stress: Try mindfulness, breathing exercises, or journaling
- Stay connected: Strong social relationships support emotional well-being
Small, consistent choices can build routines that support hormonal health over the long term.
Final Thoughts
Supporting hormone balance is about more than individual nutrients alone. By combining vitamin B6, GLA, chromium, phosphatidylserine, and resveratrol with supportive lifestyle habits, you can nurture balance, resilience, and vitality at every stage of life.
