Hormora Nutrient Database
[wptb id=1301]
| Nutrient | Hormonal Impact | Other Key Functions | Best Sources | Tips & Warnings | Priority | |
|---|---|---|---|---|---|---|
| Choline | Nutrient | Supports estrogen detox and liver methylation (clearance of hormones, toxins, and neurotransmitters) | Brain function, cell membrane integrity, supports bile flow | Eggs, beef liver, beef, salmon, turkey, scallops, dairy | ✅ Aim for food sources only. Don’t rely on soy lecithin. | ⭐⭐⭐⭐ |
| Collagen Amino Acids (Proline, Hydroxyproline, Threonine) | Amino Acid | Supports progesterone, collagen repair, and supports gut health which reduces cortisol | Joint health, skin elasticity, mucin (gut lining) production, heals leaky gut | Bone broth, gelatin, collagen, beef, dairy | ✅ Pair with vitamin C and glycine to support antioxidant produciton. Ideal for connective tissue and skin repair. Bone broth, gelatin, and collagen contain high amounts of glycine. | ⭐⭐ |
| Glycine | Amino Acid | Buffers/reduces cortisol, supports estrogen clearance, supports liver detoxification | Promotes sleep, collagen formation, antioxidant production | Bone broth, gelatin, collagen | ✅ Pair with muscle meats to balance methionine. Can be taken before bed to improve sleep. Pair with magnesium glycinate for even better sleep | ⭐⭐⭐⭐ |
| Omega-3s (DHA/EPA) | Fatty Acid | Reduces inflammation, improves insulin sensitivity | Brain health, cardiovascular support | Sardines, salmon, cod liver oil, grass-fed beef | ✅ Prioritize whole food sources. Avoid rancid softgels. | ⭐⭐⭐⭐ |
| Taurine | Amino Acid | Supports insulin sensitivity, adrenal (cortisol) regulation, estrogen clearance, and thyroid function | Bile flow and digestion, heart rhythm, fluid balance | Eggs, beef, shellfish (scallops, clams, shrimp), beef liver | 💧 Take with meals for improved bile flow and digestion. Can support sleep and anxiety. | ⭐⭐⭐⭐ |
| Tyrosine | Amino Acid | Builds dopamine and thyroid hormones | Boosts mood, motivation, alertness | Eggs, beef, dairy | 🔄 Take in the morning or pre-workout. Avoid if hyperthyroid or anxious. | ⭐⭐⭐⭐ |
| Boron | Mineral | Increases testosterone (by reducing SHBG), decreases estrogen, extends Vitamin D half-life | Bone health, cognitive support | Raisins, prunes, avocado, dates, honey, apples, pears, 1 brazil nut | ❌ Don’t megadose. 3–6 mg/day. It’s especially useful in postmenopausal women and aging men | ⭐⭐⭐ |
| Calcium | Mineral | Modulates parathyroid hormone (PTH). High PTH can lower testosterone and DHEA, increase estrogen, cortisol, and prolactin | Bone density, nerve conduction, fertility | Raw milk, cheese, sardines (with bones) | ⚠️ Avoid calcium carbonate. Prioritize dairy over supplements. Vitamin D lowers PTH which is why it's hormone supportive. Magnesium, vitamin K2, vitamin D, and calcium are synergistic. Dark leafy greens contain calcium, but it lack bioavialability due to antinutrient status | ⭐⭐⭐ |
| Copper | Mineral | Essential for estrogen metabolism and thyroid function (T4 →T3 conversion) | Iron transport, antioxidant defense, mitochondiral function, collagen status | Beef liver, oysters, shrimp, dark chocolate (optional) | ✅ Avoid copper oxide. Whole food copper is best. | ⭐⭐⭐ |
| Iron | Mineral | Supports thyroid, oxygen delivery | Energy, red blood cell production | Red meat (beef, lamb, venison), beef liver, oysters | ❌ Never supplement with ferrous sulfate - it can cause oxidative stress and disrupt gut health. Consume heme-iron only from food. The human body only excretes 1-2 mg of iron per day. | ⭐⭐⭐ |
| Magnesium | Mineral | Supports insulin sensitivity, reduces cortisol, essential for thyroid function (T4 →T3 conversion), supports testosterone | Improves sleep, energy production, muscle contraction, blood pressure | Bone broth, magnesium glycinate, beef or lamb heart | ✅ Take magnesium glycinate or malate forms with dinner. Avoid magnesium oxide (poorly absorbed). | ⭐⭐⭐⭐⭐ |
| Manganese | Mineral | Supports thyroid hormone production and T4 →T3 conversion, improves glucose metabolism, and reduces oxidative stress (lowers excess estrogen and cortisol) | Antioxidant defense, joint support | Beef liver (trace), shellfish (clean source), egg yolks, pineapple, spinach (cooked) | ⚠️ Avoid synthetic manganese supplements unless supervised. Stick to food-based sources. | ⭐⭐⭐ |
| Potassium | Mineral | Improves insulin sensitivity and adrenal balance | Fluid balance, nerve conduction, muscle contraction | Coconut water, potatoes, ripe fruit (orange, pomegranate, bananas) dairy, squash | ✅ Spread intake throughout day. Don’t megadose potassium salts. | ⭐⭐⭐⭐ |
| Selenium | Mineral | Converts T4 to T3, supports thyroid resilience | Antioxidant defense, fertility | Eggs, seafood (sardines, shrimp, oysters, tuna), beef liver, 1 brazil nut | 💡 Avoid megadosing (>200 mcg/day). Do not rely on multivitamins containing inorganic selenium (e.g. sodium selenite) — prefer food-based or selenomethionine if supplementing. Pair with vitamin E for synergistic thyroid protection. | ⭐⭐⭐⭐ |
| Sodium | Mineral | Supports adrenal health, lowers cortisol, supports thyroid function | nerve impulse transmition, glucose transport, muscle contraction | High-quality sea salt (microplastic free/low in heavy metals), mineral rich water | ⚠️ If you are not consuming processed foods (highly recommended), you'll need to consume salt regularly throughout the day. Stress, low-carb diets, and sweating all increase sodium needs. Consume a pinch of mineral rich salt in the morning with water for better hydration | |
| Zinc | Mineral | Boosts testosterone and aromatase inhibitition (reduces conversion of testosterone to estrogen), supports thyroid receptor sensitivity | Immune resilience, skin health, healthy dopamine levels, wound healing, gut repair | Oysters, beef and lamb, egg yolks, beef liver | ⚠️ Balance with copper if supplementing long-term. Best to consume beef and occasional beef liver | ⭐⭐⭐⭐ |
| Vitamin A (Retinol) | Vitamin | Clears estrogen, supports thyroid (T4 →T3 conversion) and impoves progesterone receptor sensitivity, works synergistically with cholesterol to make steroid hormones, helps prevent excess cortisol | Vision, skin, immunity, digestion, gut mucosal barrier | Beef liver, whole milk, egg yolks, grass-fed butter, oysters (works synergystically with copper/zinc) | 💡 Do not supplement with synthetic vitamin A (retinyl palmitate or acetate) — can be toxic. Avoid beta-carotene reliance — conversion to usable retinol is low and inconsistent. Balance intake with vitamin D, vitamin K2, and zinc for optimal hormonal synergy and absorption. | ⭐⭐⭐⭐ |
| Vitamin B1 (Thiamine) | Vitamin | Improves insulin sensitivity, critical cofactor for carbohydrate metabolism, supports adrenal resilience, supports thyroid hormone conversion (T4 → T3), supports progesterone production | Nervous system function, cognitive function, memory, and concentration, mitochondrial ATP production | Pasture-raised pork, wild boar, beef liver, pineapple, potatoes, nutritional yeast, spirulina | ✅ Use thiamine or TTFD. Avoid long-term use without cofactors like magnesium. Avoid thiamine mononitrate (common synthetic form in fortified foods and supplements). Thiamine works synergistically with magnesium and potassium. Chronic stress, alcohol, and overreliance on coffee/caffeine can deplete thiamine stores | ⭐⭐⭐ |
| Vitamin B2 (Riboflavin) | Vitamin | Supports thyroid hormone production and conversion (T4 → T3), supports estrogen metabolism, enhances testosterone metabolism | Energy production, reduces oxidative stress (antioxidant recycling), converts other B vitamins (B6, niacin, folate) to active forms | Beef liver, beef, spirulina, egg yolks, raw dairy, nutritional yeast, mushrooms | ✅ Include with selenium and iodine for thyroid synergy. Deficiency signs can include mouth sores, red eyes, and fatigue | ⭐⭐⭐ |
| Vitamin B3 (Niacinamide) | Vitamin | Essential for sex hormone synthesis, regulates insulin sensitivity, modulate cortisol response | NAD+ regeneration/cellular energy production, DNA repair and cell longevity, skin, brain function and neurotransmitter balance | Beef liver, beef, lamb, shrimp, whole milk, egg yolks, potatoes | ✅ If supplementing, use niacinamide (non-flushing). Avoid high-dose synthetic niacin unless supervised — may deplete methyl groups. Works synergistically with thiamine, riboflavin, and magnesium. Deficiency may cause fatigue, brain fog, poor circulation, and skin rashes | ⭐⭐⭐⭐ |
| Vitamin B5 (Pantothenic Acid) | Vitamin | Required for cholesterol and all steroid hormone production, including testosterone, cortisol, progesterone, and estrogen. Supports adrenal gland health and prevents adrenal fatigue during periods of chronic stress | Cellular energy production (TCA cycle), skin barrier function, wound healing, fatty acid metabooilsm | Beef liver, egg yolks, raw dairy, shiitake mushrooms, salmon, avocados, potatoes, collagen-rich cuts of meat | Avoid synthetic pantothenic acid (often in B-complexes), as mega-doses can overstimulate adrenals and cause rebound fatigue. Pair with biotin and B2 for synergistic energy support. Chronic stress, overtraining, and low-fat diets can increase B5 demand | |
| Vitamin B6 (P5P) | Vitamin | Estrogen detox, progesterone support, required for neurotransmitter (dopamine, serotonin, and GABA) synthesis, supports thyroid hormone conversion (T4 → T3), reduces prolactin levels, supports cortisol regulation | Neurotransmitters, PMS relief, immune system function, lowers homocystein build up (cardiovacular support) | Beef liver, egg yolks, fish, poultry, potatoes, bananas, carrots, pasture-raised pork shoulder, wild boar | ⚠️ Generally do not supplement, but if choosing to do so, use P5P form. Avoid high-dose B6 (neurotoxic >100mg/day). B6 works synergistically with magnesium, zinc, and B2. Deficiency risk increases with oral contraceptives, chronic stress, or high-protein diets without cofactor balance | ⭐⭐⭐⭐ |
| Vitamin B7 (Biotin) | Vitamin | Supports blood sugar balance and insulin sensitivity, reproductive health, supports thyroid hormone production and conversion (T4 → T3) | Strengthens skin, hair, and nails, fatty acid metabolism, nerve health, supports mitochondria | Egg yolks, beef liver, raw milk, salmon, pasture-raised pork, cooked mushrooms | ✅ Use food sources. Supplement if deficient (pregnancy, PCOS, etc.). Avoid raw egg whites if you’re consuming egg yolks frequently - avidin binds to biotin and inhibits absorption. Biotin deficiencies are rare but can result from long-term antibiotic use, gut dysbiosis, or raw egg consumption. | ⭐⭐⭐ |
| Vitamin B9 (Folate) | Vitamin | Supports estrogen detox, progesterone production, and methylation (regulate gene expression, neurotransmitter synthesis, and hormone detox) | DNA synthesis, pregnancy support, manages homocysteine levels, red blood cell production | Beef liver, cooked egg yolks, white potatoes, citrus fruit, cooked spinach/asparagus, avocado, papaya | ❌ Do not supplement with folic acid (synthetic). Use food-based folate or 5-MTHF (supplement). Combine with B2, B6, B12, and choline for optimal methylation and detox. If you’re under high stress, your folate demand may increase | ⭐⭐⭐⭐ |
| Vitamin B12 | Vitamin | Supports energy metabolism and thyroid function, critical for adrenal gland function | Nerve health/prevents neurodegeneration, red blood cell formation, DNA synthesis and repair | Beef liver, beef, clams, salmon, egg yolks, raw dairy | ✅ Use methylcobalamin or adenosylcobalamin. Avoid cyanocobalamin (synthetic). Deficiency can cause neurological symptoms even without anemia. B12 absorption depends on stomach acid and intrinsic factor — poor digestion or PPI use can impair absorption. | ⭐⭐⭐⭐ |
| Vitamin C | Vitamin | Buffers cortisol, enhances progesterone synthesis and balances estrogen dominance | Antioxidant, collagen synthesis, immune health, wound healing, gum healing, helps regenerate antioxidants | Kiwi, citrus fruit, pineapple, berries, camu camu powder, acerola cherry powder | ✅ Take with meals. Avoid synthetic ascorbic and citric acid. Vitamin C is water-soluble and easily depleted under stress, illness, or with high blood sugar. Heat degrades vitamin C - prioritize fresh or lightly cooked sources | ⭐⭐⭐ |
| Vitamin D | Vitamin | Supports testosterone production, inhibits 11β-HSD1 enzyme activity (reduces excess cortisol), reduces estrogen dominance, Improves insulin sensitivity and leptin signaling | Immune support, calcium absorption, bone health, cardiovascular function, prevents autoimmune disease | Sunlight, salmon, liver, egg yolks, sardines, raw dairy, grass-fed butter | ☀️ Get 30–60 min sun daily without sunscreen. Use liquid D (in olive oil). Avoid softgels or dry D3. | ⭐⭐⭐⭐ |
| Vitamin E | Vitamin | Reduces estrogen dominance, Protects steroid hormones (like testosterone and progesterone) from oxidative damage, especially in lipid membranes, Lowers prolactin, which helps support libido, mood, and thyroid health, improves insulin sensitivity and helps buffer excess cortisol | Antioxidant, cardiovascular support, skin health | Avocado, extra virgin olive oil, red palm oil, egg yolks, shrimp, grass-fed butter, beef liver | "✅ Do not supplement with synthetic dl-alpha-tocopherol i it may deplete other isoforms and cause harm • If supplementing, use mixed tocopherols (d-alpha, beta, gamma, delta) and ideally small amounts of tocotrienols • Avoid seed oils, which are high in oxidized PUFAs and deplete vitamin E • Vitamin E works synergistically with selenium and vitamin C to neutralize oxidative stress" | ⭐⭐⭐ |
| Vitamin K2 | Vitamin | Supports testosterone, balances calcium signaling | Bone and cardiovascular health | Liver, grass-fed butter, aged cheese | ✅ Use MK-4 form if supplementing. Avoid soy-based MK-7. | ⭐⭐⭐⭐ |