rationTracker

Hormones

How diet influences estrogen and hormone balance.

Read the hormones overview and research

Build a day of eating for hormones. Track it free with Ration →

Start here

HormonesFoods and Estrogen: What the Evidence Says About Diet and Hormone BalanceCruciferous vegetables, fiber, and the compounds studied for estrogen metabolism.

Browse Hormones

Estrogen & DietPhytoestrogens, cruciferous vegetables, and how food shifts estrogen.
Thyroid NutritionIodine, selenium, goitrogens, and eating for thyroid function.
Testosterone & DietZinc, vitamin D, energy balance, and what actually moves testosterone.
Cortisol & StressMeal timing, caffeine, and the foods that raise or quiet cortisol.
Period & Cycle NutritionIron, cravings, and eating across the menstrual cycle.

Key nutrients

All nutrient guides
Foods high in IodineIodine is required to make thyroid hormones, which regulate metabolic rate and energy use throughout the body.
Foods high in SeleniumSelenium supports antioxidant defense and thyroid hormone metabolism. Just a couple of Brazil nuts can cover a full day's worth.
Foods high in Vitamin DVitamin D supports calcium absorption and bone health, and it is also tied into hormone regulation. Sun exposure produces it, but food and supplements help fill the gap.
Foods high in ZincZinc supports immune function, wound healing, and protein synthesis, and it plays a role in recovery after physical activity.
Foods high in MagnesiumMagnesium is involved in hundreds of enzymatic reactions, including energy production, muscle relaxation, and sleep quality, which ties into recovery.

Go deeper

The hormones overviewThe full picture: what the research points to, and the compounds worth knowing.
Find foods that fitStack filters across every nutrient and compound. Sort 3,000+ foods, per 100 g or per 100 kcal.