Dr. Taraneh Nazem, a reproductive endocrinologist and infertility specialist at RMA of New York, recently encountered a TikTok video claiming that daily consumption of raw cacao could miraculously balance hormones and alleviate PMS symptoms. “The creator made bold claims without scientific backing, and the comment section was filled with eager followers, despite cacao’s potential to cause insomnia and anxiety in large quantities,” Dr. Nazem cautions.
Social media abounds with similar posts advocating superfoods and supplements to enhance hormonal health, promising remedies for low energy, poor sleep, acne, and other issues. “Every day, influencers on platforms like TikTok assert that superfoods can transform our hormonal balance,” notes Dr. Caroline Messer, an endocrinologist at Northwell Health’s Lenox Hill Hospital in New York City. Dr. Messer finds certain myths particularly concerning, such as claims that apple cider vinegar helps women with PCOS, green tea improves insulin sensitivity, or butter supports healthy estrogen levels.
Do you really need to “balance your hormones,” as suggested by many on social media? Experts weigh in on what foods can—and cannot—do for your hormonal health.
The Link Between Diet and Hormones
Perri Halperin, a registered dietitian and clinical nutrition coordinator at Mount Sinai Hospital, explains that food choices can influence hormone production and secretion, affecting gut health and containing hormones or hormone-mimicking compounds. However, experts agree that overall dietary patterns rather than isolated foods impact hormonal health significantly. “An unhealthy diet high in processed foods and saturated fats can lead to conditions like metabolic syndrome, diabetes, and PCOS,” says Dr. Messer. Research indicates that diets rich in sweets, dairy, refined grains, red meat, and processed foods can elevate estrogen levels and promote insulin resistance due to increased body fat.
Success Through Dietary Overhaul
Functional dietitian Kaytee Hadley from Richmond, Va., recounts her work with a young woman suffering from gut issues, irregular cycles, PMS, and ovarian cysts. “It was evident she had hormonal imbalances,” says Hadley. Addressing nutritional deficiencies and poor gut health through a food-first approach—increasing nutrient-dense foods and establishing consistent eating habits—led to remarkable improvements within six months. Symptoms of PMS and cysts vanished, acne cleared, energy levels improved, and digestive issues resolved. Hadley emphasizes that such success stories hinge on comprehensive lifestyle changes, not on singular “magic” superfoods touted on social media.
What Foods Can and Can’t Do
While nutrients are crucial for hormone production, they alone cannot resolve underlying hormonal imbalances, emphasizes Hadley. “Positive long-term dietary changes can optimize thyroid, stress, and sex hormones,” she explains. Dr. Messer echoes this sentiment, cautioning against the belief that a teaspoon of apple cider vinegar or a cup of green tea can solve complex hormonal issues. Misinformation from social media can foster unrealistic expectations and potentially harm health, warns Dr. Nazem.
Focusing on What You Don’t Eat
Dr. Alex Robles, a reproductive endocrinologist at Columbia University Fertility Center, notes that maintaining optimal hormone levels often involves avoiding processed foods, refined carbohydrates, saturated fats, and excessive alcohol. These dietary practices support hormonal balance more effectively than relying on specific “health” foods.
Foods That Support Hormonal Health
Certain foods may mildly influence hormone levels:
Thyroid Hormones: Foods rich in iron, selenium, zinc, and iodine—such as shellfish, seaweed, Brazil nuts, and fortified foods—can support thyroid health.
Cortisol: Balancing cortisol levels involves maintaining a balanced diet and avoiding severe calorie restrictions. Omega-3 fatty acids found in oily fish like mackerel and certain omega-3 rich foods may help lower cortisol levels.
Melatonin: Tart cherry juice and tryptophan-rich foods like turkey and quinoa may support melatonin production, crucial for sleep regulation.
Serotonin: High-carbohydrate meals and tryptophan-rich foods such as oats, walnuts, pumpkin seeds, tofu, spinach, and dark chocolate may enhance serotonin levels and mood.
Navigating Fertility Diets
While the concept of a “fertility diet” gains traction on social media, Dr. Nazem advises caution, noting that while some aspects are rooted in evidence, others lack scientific support. Opting for a fiber-rich, whole foods diet remains a sound approach endorsed by reproductive endocrinologists for optimizing fertility and overall health.
Final Thoughts
Experts agree that individualized dietary adjustments, based on a thorough understanding of hormonal health, offer the best path forward. Halperin stresses that hormone levels naturally fluctuate and are regulated by the body’s complex mechanisms. Monitoring symptoms and consulting healthcare professionals are essential for managing hormonal imbalances effectively. Ultimately, maintaining a balanced diet, adequate sleep, and stress management are crucial for overall well-being beyond fleeting social media trends.