Nourishing Your Hormones

A gentle, evidence-informed guide to supporting your hormonal health through food, supplements, and rhythms—during pregnancy, birth, and the sacred postpartum.

What you eat and how you nourish yourself during pregnancy and postpartum isn’t just about calories—it’s about restoring balance, supporting your hormones, and preparing your body for the work of birth and recovery. This page explores ways to fuel your body with intention, from whole foods and mineral-rich meals to gentle supplementation and nourishing rituals that help your nervous system settle. Let this be your soft starting place—a guide, not a rule book—rooted in both science and self-trust.

Foundational Foods to Support Hormones

Blood Sugar-Stabilizing Meals

Prioritize meals with protein, fat, and fiber to support steady energy and mood. Balanced blood sugar supports adrenal and thyroid function—both critical in the perinatal window.

Mineral-Rich Foods

Leafy greens, bone broth, sea salt, dates, and cooked root vegetables provide potassium, magnesium, and calcium—all essential for hormone production and nervous system regulation.

Healthy Fats & Omega-3s

Foods like eggs, avocado, olive oil, wild salmon, flax, and chia seeds support progesterone, reduce inflammation, and help build baby's brain and nervous system.

Iron-Boosting Combos

Grass-fed beef, lentils, cooked spinach, and liver are rich in iron—but pair with vitamin C (like citrus or bell peppers) for better absorption.

Supplements Often Used to Support Hormonal Health

Always consult your care team before beginning new supplements—these are commonly discussed options in pregnancy and postpartum support.

Magnesium (Glycinate or Citrate)

Supports sleep, stress response, and muscle relaxation—especially helpful in late pregnancy and early postpartum.

Vitamin D3 + K2

Supports immunity, hormone balance, and calcium absorption—levels are often low in pregnancy and postpartum.

Omega-3 Fatty Acids (DHA/EPA)

Promotes brain health, reduces inflammation, and supports mood—especially during postpartum recovery.

Prenatal or Postnatal Multivitamin

A high-quality blend tailored to your season (conception, pregnancy, postpartum) helps fill nutritional gaps.

When Additional Support May Be Needed

Food is powerful—but it’s not the only piece. If you're struggling with symptoms or unsure how to nourish yourself during this season, additional support may be helpful.

Chronic Fatigue or Burnout

Lingering exhaustion beyond what’s expected in pregnancy or postpartum may point to nutrient depletion, thyroid imbalance, or adrenal stress. Reach out to your provider or a nutrition-informed coach.

Mood Changes or Anxiety

Hormones impact neurotransmitters. If you're noticing heightened anxiety, irritability, or emotional swings, nourishment and mental health support may help stabilize and restore.

Loss of Appetite or Food Aversions

Especially common in the first trimester or postpartum. Gentle, mineral-rich broths and blood sugar balancing snacks can support you while your appetite stabilizes.

Nourishment isn’t just about what’s on your plate—it’s about how you feel when you eat, how you’re supported, and how you talk to yourself through each phase.

Whether you're eating a mineral-rich stew or crackers and nut butter at 2am, you're still nourishing. You’re still worthy. There is no perfect path—just presence, patience, and support.

Warmly,

Your doula, Jacqueline