Top 5 nutrient deficiencies that impact women's hormones

When it comes to balancing hormones, we often think about things like stress, sleep, and avoiding toxins, but what about nutrients? Your hormones rely on a steady supply of key vitamins and minerals to function properly. When these nutrients are missing or low, it can throw your body off, impacting everything from your energy levels to your cycle regularity.

Let’s break down the top five nutrient deficiencies that can negatively affect female hormones, what each one does, how to tell if you're running low, and easy ways to support your levels through food and lifestyle.

1. Iodine 

What is it?: Iodine is a trace mineral essential for the synthesis of thyroid hormones, which regulate metabolism, energy production, and overall hormonal balance.

How does it impact hormones?: Beyond supporting thyroid function, iodine is crucial for reproductive health. Deficiencies can contribute to conditions such as polycystic ovarian syndrome (PCOS) and fibrocystic breast disease. Adequate iodine levels help regulate menstrual cycles and support fertility. Additionally, iodine plays a role in blood sugar regulation. 

Signs of deficiency:

• Enlargement or puffiness around the base of the neck

• Noticeable swelling or lump in the neck (goiter)

• Unexplained weight gain, low energy, and general sluggishness

• Hair becoming thin, brittle, or falling out more than usual

• Rough, dry, or flaky skin

• Increased sensitivity to cold temperatures

• Slower-than-normal heart rate

• Trouble concentrating or remembering things clearly

• Menstrual cycles that are heavier, longer, or more irregular than usual

How to support it: Seaweed (especially kelp and nori), eggs, dairy, and fish are your go-to iodine-rich foods.

2. Vitamin D

What is it?: Vitamin D, often called the "sunshine vitamin," is a fat-soluble nutrient that functions similarly to a hormone in the body. It's crucial for calcium absorption, bone health, and immune function.

How does it impact hormones?: Vitamin D plays a significant role in female hormonal health by influencing the levels of estrogen and progesterone. These hormones are essential for regulating menstrual cycles, supporting fertility, and ensuring a healthy pregnancy. Adequate vitamin D levels are associated with balanced estrogen and progesterone, contributing to regular menstrual cycles and overall reproductive well-being.

Signs of deficiency: 

• Low mood or seasonal depression

• Fatigue

• Bone pain

• Irregular or missed periods

How to support it: 

• Sunlight Exposure: Aim for 15–30 minutes of sunlight on your skin daily.

• Dietary Sources: Incorporate vitamin D-rich foods such as fatty fish (like salmon and mackerel), and egg yolks.

• Supplements: Consider vitamin D supplements, especially during months with limited sunlight (October to May). Only after having your levels checked by a doctor.

  
  

3. Iron 

What is it?: Iron is a mineral that helps your body make hemoglobin, the part of red blood cells that carries oxygen to your tissues.

How does it impact hormones?: Menstruating women are especially prone to low iron. When levels dip, you might feel exhausted, weak, and even notice changes in your cycle. Your body needs adequate iron for ovulation and proper hormone production.

Signs of deficiency: 

• Heavy periods

• Shortness of breath

• Pale skin

• Dizziness or fatigue

• Cravings for ice or non-food items (a lesser-known sign!)

How to support it: Prioritize iron-rich foods like lentils, spinach, tofu, pumpkin seeds, and grass-fed beef. Pairing these with vitamin C, like citrus or bell peppers, can boost absorption.

4. Vitamin B12

What is it?: Vitamin B12 is essential for energy production, brain function, and making red blood cells.

How does it impact hormones?: B12 supports a healthy nervous system and metabolism, both of which are foundational for hormone balance. Vitamin B12 is extremely important in ovulation and fertility in women as it supports the necessary hormone production for these processes in the body. Ensuring that the body has hormonal balance is very important in menstrual cycle regularity and ovulation. 

Signs of deficiency: 

• Tingling in hands and feet

• Fatigue or brain fog

• Mood swings

• Low energy or exercise intolerance

How to support it: B12 is mostly found in animal-based foods like eggs, dairy, and meat. If you follow a plant-based diet, choose fortified foods or consider a high-quality B12 supplement, especially methylcobalamin, which is the most bioavailable form.

5. Folate (Vitamin B9) 

What is it?: Folate is a B vitamin that’s especially important during the reproductive years. It’s involved in DNA synthesis, cell division, and detoxification.

How does it impact hormones?: Folate plays a role in estrogen metabolism and supports a healthy menstrual cycle. It’s also essential before and during pregnancy for fetal development. Without enough folate, your liver can struggle to clear excess estrogen, which may lead to estrogen dominance symptoms. 

Signs of deficiency: 

• Fatigue or low energy

• Hormonal acne

• PMS or heavy periods

• Fertility struggles

• Neural tube defects during pregnancy

How to support it: Load up on leafy greens, lentils, avocados, asparagus, and citrus fruits. When supplementing, look for the active form: methylfolate, especially if you have the MTHFR gene variation, which can make folic acid harder to convert.

Final Thoughts

Hormone health isn’t just about what you remove from your body, such as sugar, toxins, or stress. It’s also about what you put into your body. Nutrients are the building blocks your body needs to create and regulate hormones. If you’re feeling off, whether it’s irregular cycles, mood swings, fatigue, or trouble with your skin or sleep, it might be time to look at what’s missing on your plate. Nourishing your body with these key nutrients can make a huge difference, and often, it’s the first step toward real, lasting hormonal balance.