Foods for Hormone Health: 5 Foods and What the Evidence Says

Written by Robbie Clark, BExSc (Nutrition), M (Nutr+Diet), Accredited Practising Dietitian (APD) and Exercise Scientist · Last updated 19 October 2026 · 8 references

Hormones affect almost everything, from your energy and mood to your menstrual cycle and metabolism. While no single food can "balance" your hormones, a number of nutrients play important roles in how your body makes and uses them. Here are five foods worth including, what they offer, and what the evidence actually shows.

1. Which foods provide vitamin B6, and can it help PMS?

Tuna and other fish, chicken, chickpeas, potatoes, bananas and wholegrain cereals are good sources of vitamin B6. Your body uses B6 to make brain chemicals involved in mood, such as serotonin and GABA.

B6 has been studied for premenstrual syndrome (PMS). A systematic review of nine trials found that B6 may help ease PMS symptoms, including low mood. But most of the trials were low quality, so the evidence isn't strong.¹ Getting B6 from food is a safe place to start. Talk to your practitioner before taking a supplement, as high doses over a long time can cause nerve damage.

2. Why are oysters and shellfish good for hormones?

Oysters are one of the richest sources of zinc. Other shellfish, red meat, legumes, nuts and seeds provide it too. Zinc is involved in making testosterone and in sperm health.

In a small study, men whose zinc intake was restricted saw their testosterone levels fall, and older men who were low in zinc had higher testosterone after taking zinc for six months.² If you already get enough zinc, eating more is unlikely to raise your testosterone. If you're worried about low testosterone, see your doctor for a blood test.

3. Are Brazil nuts good for your thyroid?

Brazil nuts are one of the richest sources of selenium. Your thyroid has a high concentration of selenium, which is needed to make and activate thyroid hormones.³ Selenium supplements have also been studied in autoimmune thyroid conditions, with some promising results, but they aren't a replacement for medical treatment.³

Two Brazil nuts a day raised selenium levels as well as a 100 µg selenium supplement in one trial, though the amount varied a lot between nuts.⁴ More isn't better: adults shouldn't go over 400 µg of selenium a day from food and supplements combined, so one or two nuts is plenty.⁷ If you have a thyroid condition, talk to your doctor before making changes.

4. How do spinach and other magnesium-rich foods help?

Spinach and other leafy greens, legumes, nuts, seeds and wholegrains are good sources of magnesium. Magnesium helps insulin move glucose from your blood into your cells.

A review of trials found that magnesium supplements modestly lowered fasting blood glucose in people with diabetes, and showed a trend towards better insulin sensitivity in people at risk of diabetes.⁵ Getting enough magnesium from food is a good start; your doctor can advise whether you need more.

5. Should you eat more broccoli and other cruciferous vegetables?

Broccoli, cauliflower, cabbage, Brussels sprouts, bok choy, kale and rocket are rich in fibre, folate and vitamin C. They also contain compounds such as indole-3-carbinol that researchers are studying for their effects on how the body processes oestrogen, though there isn't yet good evidence in people.

They're worth eating anyway. Australian guidelines recommend 5–6 serves of vegetables and legumes a day for adults.⁶

When should you see a doctor about your hormones?

Food can support healthy hormone function, but it can't diagnose or treat a hormone problem. See your doctor if you have heavy, painful or irregular periods, severe PMS, symptoms of a thyroid problem (like ongoing tiredness, feeling cold, weight changes or hair loss), low libido, or unexplained weight gain. Getting the right diagnosis comes first, and a practitioner can then help with your diet.

Frequently asked questions

Can food balance your hormones?

Not on its own. Food provides nutrients your body needs to make and use hormones, but hormone problems need a proper diagnosis.

Does vitamin B6 help PMS?

It may. A review of trials found B6 may ease PMS symptoms, but the evidence is low quality.¹

How many Brazil nuts should I eat a day?

One or two is plenty. Eating many more regularly can push your selenium intake too high.^4,7

Does zinc increase testosterone?

Only if you're low in zinc. Correcting a deficiency may raise testosterone, but extra zinc won't help if your levels are normal.²

Is tuna safe in pregnancy?

Canned tuna and most fish are fine at 2–3 serves a week. Limit higher-mercury fish like shark and swordfish.⁸

References

Research

1. Wyatt KM, Dimmock PW, Jones PW, O'Brien PMS. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999;318(7195):1375–1381. PubMed 10334745
2. Prasad AS, Mantzoros CS, Beck FW, et al. Zinc status and serum testosterone levels of healthy adults. Nutrition. 1996;12(5):344–348. PubMed 8875519
3. Ventura M, Melo M, Carrilho F. Selenium and thyroid disease: from pathophysiology to treatment. Int J Endocrinol. 2017;2017:1297658. View source
4. Thomson CD, Chisholm A, McLachlan SK, Campbell JM. Brazil nuts: an effective way to improve selenium status. Am J Clin Nutr. 2008;87(2):379–384. PubMed 18258628
5. Veronese N, Watutantrige-Fernando S, Luchini C, et al. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Eur J Clin Nutr. 2016;70(12):1354–1359. View source

Australian guidelines

6. NSW HealthStats. Australian Dietary Guidelines: recommended daily serves (from NHMRC 2013). View source
7. NHMRC. Nutrient reference values for Australia and New Zealand: selenium. View source
8. Better Health Channel (Victorian Government). Mercury in fish (FSANZ advice). View source

This article is general information, not medical advice. Speak with your doctor or practitioner about any hormone symptoms.