How Micronutrients Influence Hormone Balance

What Do Hormones Do?

Hormones are vital messengers that exchange information between different tissues and regulate your metabolism—such as the communication between your brain and stomach. These hormones are produced and released by specific endocrine cells in response to certain stimuli. Depending on where these cells are located, they are categorised as glandular hormones or tissue hormones.

Glandular hormones are produced in specialised hormone glands—such as the pancreas or thyroid. Once created, these hormones enter the bloodstream or lymphatic system and travel to various parts of the body, transmitting information over longer distances. On the other hand, tissue hormones act locally, meaning they are secreted by endocrine cells in a specific tissue and exert their effects right there.

Each hormone has a unique function. By binding to corresponding receptors at their target location, hormones transmit information and trigger a biochemical response to the initial stimulus.

How Does Diet Affect the Hormonal System?

The hormonal system is complex and can be influenced by various factors like gender, age, stress, and diet. For a healthy hormonal system, your body needs enough energy in the form of calories, as well as proteins and fats. The reason? Hormones are body-made molecules that your body carefully constructs from lipids and amino acids—the building blocks of proteins and fats. If these essential components are missing, hormone production is compromised. This can lead to a range of issues, from stunted growth in children to mood swings and even the absence of menstruation in women.

However, the opposite can also be harmful. Overeating—especially foods high in fat and sugar—can, over time, impair the effectiveness of the hormone insulin. This can lead to conditions like obesity and type 2 diabetes.

Which Micronutrients Influence Hormone Balance—and How?

Micronutrients like vitamins and minerals are also key components of hormones and are essential for their function. Some important micronutrients for your hormonal system include:

• Iodine: Essential for the production of thyroid hormones. Too much or too little of this mineral can negatively affect hormone activity and, in the long term, harm your thyroid.
• Vitamin B5 (Pantothenic Acid): A component of coenzymes and proteins, making it crucial for various metabolic processes. It’s essential for the production of sex hormones like testosterone and oestrogen, as well as cortisol.
• Vitamin B6: Involved in numerous metabolic processes and thus important for hormone regulation.
• Selenium: A crucial part of many enzymes and the thyroid, making it essential for the production of thyroid hormones.
• Zinc: Participates in many bodily processes, including the regulation of hormones like thyroid hormones, insulin, and testosterone.

A deficiency in these micronutrients can disrupt your hormonal balance. Therefore, getting enough vitamins and minerals is essential. Foods rich in these micronutrients—like fresh fruits and vegetables, seeds and nuts, whole grains, and fish—can support your hormonal system. A tip especially for iodine: if you avoid animal products in your diet, consider using iodised salt. Iodine is primarily found in seafood, as well as in meat and dairy products. This simple measure ensures that you get enough iodine, even with a vegan diet.

Which Hormones Influence Eating Behaviour?

What you eat directly influences your hormones—and in turn, your hormones also affect your eating habits. They signal feelings of hunger or fullness by responding to nutrient levels in your stomach or blood—or to whether your stomach is empty or full. Some of the most important hormones that regulate your eating behaviour include:

• Ghrelin: This hormone stimulates appetite. Its release is triggered by an empty stomach—but also by the time of day. If you usually eat breakfast at 8:00 am, your body gets used to this routine and releases the hunger hormone ghrelin just before that time. It follows your circadian rhythm and is primarily secreted in the stomach.
• Leptin: Known as ghrelin’s counterpart, leptin signals feelings of fullness, thus suppressing food intake. Leptin is secreted by the body’s fat cells.
• Insulin: After eating, insulin is released by the pancreas in response to rising blood sugar levels. It promotes the uptake of blood sugar into cells, making energy accessible and initially causing a feeling of satiety. However, as blood sugar levels decrease over time due to insulin, hunger can return.

Other hormones also influence your eating habits, though their primary functions lie elsewhere in metabolism. These include:

• Thyroid Hormones (Triiodothyronine (T3) / Thyroxine (T4)): Essential for growth and brain development, these hormones also strongly impact metabolism. A deficiency (hypothyroidism) slows metabolism, while an excess (hyperthyroidism) speeds it up, affecting weight gain or loss. Recent research suggests that thyroid hormones may also directly influence appetite.
• Cortisol: Known as the stress hormone, cortisol has many roles in regulating metabolism. It’s produced in greater amounts during stressful situations by the adrenal cortex, leading to an increase in blood sugar levels. This provides your body with quick energy in the form of glucose. Short-term stress often reduces appetite, but chronically elevated cortisol levels can cause cravings as the body tries to replenish energy stores.
• Sex Hormones (Testosterone and Oestrogen): Beyond their roles in reproduction, these hormones play a significant part in regulating appetite, eating behaviour, and energy metabolism. Oestrogen tends to suppress food intake, while progesterone and free testosterone can stimulate appetite.

So, what you eat directly affects your hormones—and your hormones influence not only when you eat but also, to some extent, what you eat. While dietary changes alone can’t always correct hormonal imbalances, a balanced, nutrient-rich diet full of fruits and vegetables, whole grains, and high-quality sources of protein and fat can certainly help maintain a healthy hormonal balance.

A diet that’s good for you and your hormonal health doesn’t have to be complicated. In addition to eating well, try to spend plenty of time outdoors and make sure you’re getting enough sleep. These habits will help you keep your hormones naturally balanced.