6 Foundational Hormone Nutrients Every Woman Needs 

Balancing hormones and supporting your cycle start with the basics. Without enough of these key nutrients, other therapies can miss the mark. These nutrients support dopamine production in the brain, healthy ovulation, luteal phase progesterone, and the crucial communication between your ovaries, adrenals, and thyroid (Ovarian-Adrenal-Thyroid and Hypothalamic-Pituitary-Adrenal axes).

6 Foundational Hormone Nutrients

The Female Hormone Triad

Start with these three essentials:

• Magnesium
• Vitamin B6
• Zinc

Additional Essential Nutrients

Boost hormone balance with these:

• Iron
• Vitamin C
• Omega-3 Fatty Acids

Key Food Sources

Vitamin B6:
Spinach, kale, swiss chard, chicken, turkey, sweet potatoes, beef liver, salmon, banana, prunes, egg yolk, walnuts, peanut butter, chickpeas.

Vitamin C:
Bell peppers, citrus fruits, tomatoes, broccoli.

Magnesium:
Dark leafy greens, almonds, cashews, brazil nuts, avocado, pumpkin & sunflower seeds, lentils, brown rice, peanut butter.

Zinc:
Oysters, lobster, crab, beef, pork, pumpkin seeds, cashews, chickpeas.

Omega-3 Fatty Acids (1–3g/day):
Cod liver oil, sardines, mackerel, salmon, chia seeds, hemp seeds, flax seeds, walnuts.

Iron (Aim for 18mg/day):
Heme iron (animal sources, better absorbed):
Clams, chicken liver, oysters, beef liver, mussels, lean beef, turkey, sardines.
Non-heme iron (plant sources):
Lentils, spinach, chickpeas, tofu, pumpkin seeds, quinoa, black beans, blackstrap molasses.

Tips to Boost Iron Absorption

• Pair plant-based iron with vitamin C-rich foods (citrus, bell peppers)
• Avoid tea/coffee with meals—they block iron absorption
• Cook with cast iron pans to add extra iron, especially with acidic, moist foods

Nutrient Highlights

Magnesium Glycinate — The “Miracle Mineral” for Your Cycle

• Supports adrenal, thyroid & ovarian function
• Regulates blood sugar & improves insulin sensitivity
• Reduces inflammation & menstrual cramps
• Improves sleep, eases anxiety, relaxes muscles
• Boosts calming neurotransmitters like GABA, melatonin, serotonin
• Regulates cortisol & reduces water retention

Magnesium glycinate is gentle on your stomach and highly absorbable.

Zinc — Your Hormone Helper & Anti-Inflammatory Ally

• Balances brain-adrenal stress response
• Nourishes ovarian follicles & supports ovulation + progesterone
• Supports thyroid hormone production
• Lowers high prolactin levels
• Natural anti-androgen (helps PCOS acne & excess hair)
• Reduces inflammation & supports hormone synthesis

Zinc deficiency can cause irregular cycles, PMS, and menstrual pain.

Vitamin B6 — Your Mood & Hormone Regulator

• Supports healthy estrogen metabolism & progesterone-like effects
• Improves cervical mucus quality for fertility
• Boosts GABA & serotonin for mood & calm
• Eases breast tenderness, bloating & PMS depression
• Supports essential fatty acid use
• Acts as a natural antihistamine & diuretic

Dose: 25–50 mg/day; some may need more temporarily (check with your provider).

Vitamin C — Progesterone Support & Fertility Booster

• Boosts natural progesterone production
• Supports the luteal phase & fertility
• Aim for 1000 mg/day after ovulation to avoid reducing cervical mucus

Omega-3 Fatty Acids — Essential Fats for Hormone & Mood Balance

• Build hormone-dependent cell membranes
• Reduce period pain, PMS, PCOS & endometriosis inflammation
• Improve egg quality, cervical mucus & hormone balance
• Enhance blood flow to reproductive organs
• Support mood by regulating serotonin & dopamine

Aim: 1000–2000 mg EPA+DHA daily from food or supplements (quality matters).

Iron — The Energy, Mood & Hormone Powerhouse

• Transports oxygen to ovaries & tissues for ovulation & fertility
• Essential for thyroid hormone production & metabolism
• Boosts energy & reduces fatigue
• Supports dopamine & serotonin for mood stability
• Regulates menstrual bleeding—low iron can cause heavy bleeding, which worsens iron loss

Include iron-rich foods and consult your healthcare provider before supplementing.

The Bottom Line

Start with these foundational nutrients to build a strong hormone foundation—better cycles, mood, energy, and fertility follow naturally. Try adding one nutrient-rich food each week and notice how you feel!

Get Dr. Whelan’s Curated “Hormone Essentials” Supplement Protocol here.

Get a downloadable PDF to remember all this info here!  

About Dr. Whelan

As a women’s health expert, I specialize in helping women who are struggling with hormonal and cycle issues, including PMS symptoms – like fatigue, brain fog, insomnia, anxiety, mood swings – perimenopause, PCOS, heavy bleeding, painful periods, and infertility.

I help women naturally restore hormonal balance so they can have easy, predictable, pain-free periods, deeper sleep, more energy, better moods, better digestion, optimal fertility, and ultimately experience a more vibrant, thriving life with healthier relationships.

Through the Creighton Model FertilityCare™ System, I also empower couples with a new language to communicate about and understand their shared fertility while growing in authentic intimacy.

To book a consultation with Dr. Whelan, complete this Application and book a private Healthy Hormone Breakthrough Session.