Are You Missing These Key Nutrients for Hormone and Mood Health?

One thing that often surprises me when reviewing client food diaries is how many people are unintentionally missing out on key nutrients that support hormonal balance, and are just as essential for brain health and mood.

Even when someone is eating a seemingly healthy diet, small nutrient gaps can have a big impact on how we feel day to day. If you’re experiencing low mood, fatigue, period problems, or a general sense of imbalance, these common nutritional deficiencies could be part of the picture.

The Most Common Nutrient Gaps I See in Clinic

✨ Protein

Protein is quite literally the building block of hormones. It’s also vital for blood sugar balance, helping to keep energy levels steady throughout the day.👉 I recommend aiming for 20–30g of protein per meal, and including a source of protein with every snack.

✨ B Vitamins

In particular, vitamin B6 plays a crucial role in supporting mood and menstrual cycle regulation. I often use B6 in my clinical practice for clients with PMS, and it can be highly effective when used in the right context.

✨ Zinc

Zinc supports ovulation, immune health, and skin repair. I frequently see low zinc levels in those following a vegetarian or vegan diet, as animal products are among the richest sources.

✨ Vitamin D

This nutrient is essential for hormone receptor sensitivity, and deficiency is extremely common — especially in the UK.👉 Unless someone is supplementing, I rarely see vitamin D levels in an optimal range on blood tests.

✨ Magnesium

Magnesium helps calm the nervous system and can ease PMS symptoms. It’s quickly depleted by stress, caffeine, and alcohol. Many people also aren’t eating enough dark green leafy vegetables, which are a key source.

✨ Omega-3 Fatty Acids

Omega-3s reduce inflammation and support hormone communication throughout the body. Yet an estimated 85% of people worldwide don’t get enough through diet alone.

Could a Nutrient Gap Be Affecting Your Hormones?

If you’ve been feeling “off” lately — emotionally, physically, or hormonally — it might be time to take a closer look at your nutrition.

I offer food diary reviews with a personalised nutrition protocol to help identify and correct nutrient gaps. Whether you’re dealing with PMS, perimenopause, or general hormone-related changes, getting the right nutrients in place can make a real difference.

Looking forward to supporting you,

Catherine xx

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