Hormones are the quiet but mighty messengers in our bodies. They control so much of what makes us feel like us—from our mood and energy levels to our metabolism and menstrual cycles. When our hormones get out of balance (whether due to stress, diet, or other factors), it can leave us feeling off—moody, sluggish, or just not quite right. That’s where healthy fats come in.

Why Healthy Fats Matter for Hormonal Balance

Healthy fats are fundamental for hormone production and overall health. They’re essential not only for creating hormones, but also for supporting cellular function, immune health, and brain function. Without enough of the right fats, our bodies struggle to produce the hormones we need, leading to imbalances that can affect everything from our mood to our skin and energy levels.

So, what are the best fats to support hormonal balance and overall wellness? Let’s break them down.

The Best Fats for Hormonal Health

Avocados:
Avocados are packed with monounsaturated fats, which help reduce inflammation and improve heart health. These healthy fats also promote stable blood sugar levels—key for hormone balance. Plus, avocado. Start adding half an avocado to your breakfast or salads as a nourishing boost.

Olive Oil:
Olive oil is rich in antioxidants and anti-inflammatory compounds like polyphenols. These help reduce oxidative stress and support overall hormone health. Olive oil is great for drizzling over salads or using in low-heat cooking, but due to its low smoke point, it’s best avoided for high-heat cooking. For those dishes, I recommend using avocado oil, ghee, or coconut oil, which are more heat-stable.
Coconut Oil:
Coconut oil is full of medium-chain triglycerides (MCTs), which provide quick energy for the body and are easily metabolized. In addition to being a great cooking oil for its slightly sweet flavor, it’s also wonderful for your skin and hair. It’s a versatile, all-in-one powerhouse.
Ghee (Clarified Butter):
Ghee is an excellent choice for those who are sensitive to dairy, as it’s lactose-free but still packed with vitamins A, D, E, and K. These fat-soluble vitamins are crucial for hormone production. Ghee also has a higher smoke point than regular butter, making it perfect for high-heat cooking. I love using ghee in soups, stews, or when roasting vegetables.
Grass Fat butter: Grass-fed butter is a type of butter made from the milk of cows that primarily graze on grass, rather than being fed grain-based diets. This diet significantly enhances the nutritional profile of the butter, making it a healthier option compared to conventional butter. It’s rich in omega 3, Vitamin A, D and K2 (Helps direct calcium to bones and teeth). Grass-fed butter has up to five times more CLA than conventional butter. CLA is a type of fat linked to improved metabolism, reduced body fat, and potential cancer-fighting properties. Use it for cooking, baking or as a spread.
Nuts and Seeds:
Walnuts, almonds, chia seeds, and flaxseeds are great sources of omega-3 fatty acids, which are essential for balancing hormones. Omega-3s help reduce inflammation, which is crucial for hormonal health. They also support brain function and reduce anxiety. A handful of nuts or a sprinkle of chia seeds over oatmeal or smoothies is an easy way to get these nourishing fats into your day.
Fatty Fish (Salmon, Sardines, Mackerel):
Fatty fish are rich in omega-3 fatty acids, which help regulate hormones and reduce inflammation. These healthy fats are particularly beneficial for balancing estrogen and progesterone levels, which can improve mood and reduce symptoms of PMS. When choosing fish, wild-caught varieties are generally better than farmed fish, as they have lower levels of toxins. If you’re concerned about contaminants, fish oil or algae oil supplements are also great alternatives.
Nut Oils (Almond, Macadamia, and Walnut Oils):
Nut oils are rich in unsaturated fats that promote heart health and reduce inflammation. They also contain antioxidants, which help protect the body from oxidative stress—a factor that can contribute to hormone imbalances. These oils have a mild flavor and are perfect for dressings or low-heat cooking.

How Much Fat Should You Eat?

A general guideline is that around 25-35% of your daily calories should come from fats, but individual needs may vary depending on activity level and health goals. Focus on quality fats rather than quantity. A balanced plate could include:

A couple of tablespoons of olive oil or ghee for cooking
A handful of nuts or seeds as a snack
Half an avocado as part of a meal
A serving of fatty fish a couple of times a week

The key is moderation. While healthy fats are essential, too much of anything can disrupt your balance.

Why Healthy Fats Matter for Women’s Health

Healthy fats not only provide your body with the fuel it needs but also help absorb fat-soluble vitamins (A, D, E, K), boost brain function, and keep you feeling full and satisfied. The feeling of fullness can prevent overeating and help balance blood sugar levels—two crucial factors in maintaining hormonal balance.

How Healthy Fats Help Balance Hormones

Building Blocks for Hormones:
Many hormones, including estrogen, progesterone, and testosterone, are derived from cholesterol and fat. Consuming healthy fats provides the raw materials your body needs to produce these hormones effectively.
Regulating Insulin:
Healthy fats can stabilize blood sugar levels by slowing the absorption of glucose. Balanced blood sugar helps reduce stress on your adrenal glands and lowers cortisol levels, which can positively influence overall hormone balance.
Supporting the Menstrual Cycle:
Fats like omega-3s and monounsaturated fats can reduce inflammation and improve the production of prostaglandins, which are involved in regulating menstrual cycles and reducing PMS symptoms.
Improving Thyroid Function:
Healthy fats support cell membrane health, which is essential for optimal thyroid hormone uptake and function.
Absorbing Fat-Soluble Vitamins:
Vitamins A, D, E, and K are fat-soluble, and they play essential roles in hormone regulation, particularly vitamin D, which acts like a hormone in the body.

How You Can Feel the Effects

Improved Energy Levels:
Balanced hormones often lead to steadier energy throughout the day, with fewer crashes or feelings of fatigue.
Better Mood:
Healthy fats can support the production of mood-regulating hormones like serotonin, reducing anxiety, depression, or irritability.
Reduced PMS Symptoms:
Fewer cramps, bloating, or mood swings may be noticeable as your hormones stabilize.
Clearer Skin:
Hormonal acne may improve as your body reduces inflammation and balances androgen levels.
Healthier Menstrual Cycles:
Cycles may become more regular, and symptoms like heavy bleeding or painful periods might diminish.
Enhanced Fertility:
For those trying to conceive, balanced hormones can improve ovulation and overall reproductive health.

A Personal Note on Nourishing Your Body

I’ve found that adding the right kinds of fats to my meals has been a game-changer for my health. It's not about restriction or counting every calorie—it's about nourishing your body with what it truly needs to thrive. When your hormones are balanced, life feels so much more in tune.

It’s really not that complicated to add these healthy fats to your diet. Start by adding more healthy fats to your meals, and notice how your body feels. It's incredible how small changes can lead to big transformations! For example, I love eating seed crackers with mashed avocado en mackerel on top and sprinkled with olive oil. It’s an easy way to nourish your hormones and delicious too!

Sources:

DiNicolantonio, J. J., O’Keefe, J. H., & Lucan, S. C. (2018). The importance of healthy fats for hormone health: A review. Nutrients, 10(5), 641.
Visioli, F., & Strata, A. (2014). Olive oil and cardiovascular risk factors: A review of the literature. Current Atherosclerosis Reports, 16(5), 412.
Kocak, M., & Erdem, M. (2019). The benefits of omega-3 fatty acids on women's health: A review. Journal of Women’s Health, 28(7), 895-902.
National Institutes of Health (NIH). (2021). Omega-3 fatty acids. Office of Dietary Supplements. Link

Nourish Your Hormones: The Power of Healthy Fats for Women's Health