Hormora Quick Reference
Premium Nutritional Support Guide
This reference chart maps key hormones to the micronutrients that support them — and highlights the most nutritionally dense, synergistic whole foods to prioritize. Every food listed was selected based on its realistic availability, bioavailability, and alignment with your hormonal profile. Use this as a go-to guide to optimize diet-driven hormone balance through targeted, whole-food choices.
Hormones
Estrogen
Progesterone
CORTISOL
Insulin
(Sensitivity)
THYROID
(General T3/T4 Support)
Testosterone
Prolactin
(Regulation)
T3-SPECIFIC
T4-SPECIFIC
ESTROGEN
Micronutrients:
Boron, Calcium, Choline, Copper, Glycine, Manganese, Taurine, Vitamin A (Retinol), Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin B6 (P5P), Vitamin B9 (Folate), Vitamin C, Vitamin D, Vitamin E, Zinc
Top 5 Synergistic Foods:
Beef Liver
— Vitamin A, B2, B5, B6, B9, Choline, Copper, Zinc
Eggs
— Choline, Taurine, Vitamin A, B2, B5, B6, Zinc
Raw Dairy
— Calcium, Vitamin A, B2, B5, B9, D
Oysters
— Copper, Zinc, Vitamin A, B2, B5
Bone Broth
— Glycine, Manganese, Calcium
PROGESTERONE
Micronutrients:
Collagen Amino Acids (Proline, Hydroxyproline, Threonine), Vitamin A (Retinol), Vitamin B1 (Thiamine), Vitamin B5 (Pantothenic Acid), Vitamin B6 (P5P), Vitamin B9 (Folate), Vitamin C, Vitamin E
Top 5 Synergistic Foods:
Beef Liver
— Vitamin A, B1, B5, B6, B9
Bone Broth
— Collagen Amino Acids, Vitamin C cofactors
Grass-Fed Beef
— Collagen Amino Acids, Vitamin A, B5, B6
Egg Yolks
— Vitamin A, B5, B6, E
Kiwi Fruit
— Vitamin C, B9, E
CORTISOL (Regulation)
Micronutrients:
Calcium, Collagen Amino Acids (Proline, Hydroxyproline, Threonine), Glycine, Magnesium, Manganese, Sodium, Taurine, Vitamin A (Retinol), Vitamin B3 (Niacinamide), Vitamin B5 (Pantothenic Acid), Vitamin B6 (P5P), Vitamin C, Vitamin D, Vitamin E
Top 5 Synergistic Foods:
Beef Liver
— Vitamin A, B3, B5, B6, Manganese
Bone Broth
— Glycine, Collagen Amino Acids, Magnesium, Calcium
Raw Dairy
— Calcium, Vitamin A, B5, D, Taurine
Eggs
— Taurine, Vitamin A, B5, B6, E
High-Quality Sea Salt
— Sodium, trace minerals
INSULIN (Sensitivity)
Micronutrients:
Magnesium, Omega-3s (DHA/EPA), Potassium, Taurine, Vitamin B1 (Thiamine), Vitamin B3 (Niacinamide), Vitamin B7 (Biotin), Vitamin D, Vitamin E
Top 5 Synergistic Foods:
Sardines
— Omega-3s, Vitamin B1, B3, D, E
Eggs
— Taurine, Vitamin B1, B7, E
Beef Liver
— Vitamin B1, B3, B7, trace magnesium
Coconut Water
— Potassium, magnesium
Salmon
— Omega-3s, Vitamin B1, B3, D
THYROID (General T3/T4 Support)
Micronutrients:
: Copper, Iron, Magnesium, Manganese, Selenium, Sodium, Taurine, Tyrosine, Vitamin A (Retinol), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (P5P), Vitamin B7 (Biotin), Vitamin B12, Vitamin E, Zinc
Top 5 Synergistic Foods:
Beef Liver
— Vitamin A, B1, B2, B6, B7, B12, Copper, Iron, Zinc
Oysters
— Copper, Iron, Selenium, Zinc, Vitamin A, B12
Eggs
— Taurine, Tyrosine, Vitamin A, B1, B2, B6, B7, Selenium
Brazil Nut (1 daily)
— Selenium, magnesium
High-Quality Sea Salt
— Sodium, trace minerals
TESTOSTERONE
Micronutrients:
Boron, Calcium, Magnesium, Vitamin B2 (Riboflavin), Vitamin B5 (Pantothenic Acid), Vitamin D, Vitamin E, Vitamin K2, Zinc
Top 5 Synergistic Foods:
Grass-Fed Butter
— Vitamin K2, D, E, Calcium
Oysters
— Zinc, Vitamin B2, B5
Aged Cheese
— Vitamin K2, Calcium, B2, B5
Egg Yolks
— Vitamin D, E, B2, B5, Zinc
Avocado
— Boron, Vitamin E, Magnesium
PROLACTIN (Regulation)
Micronutrients:
Calcium, Vitamin B6 (P5P), Vitamin E
Top 5 Synergistic Foods:
Raw Dairy
— Calcium, Vitamin B6, E
Sardines with Bones
— Calcium, Vitamin B6, E
Egg Yolks
— Vitamin B6, E
Grass-Fed Butter
— Vitamin E, Calcium
Avocado
— Vitamin E, B6
T3-SPECIFIC
Micronutrients:
Copper, Magnesium, Manganese, Selenium, Vitamin A (Retinol), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (P5P), Vitamin B7 (Biotin)
Top 5 Synergistic Foods:
Beef Liver
— Copper, Vitamin A, B1, B2, B6, B7, Manganese
Oysters
— Copper, Selenium, Vitamin A, B1, B2
Brazil Nut (1 daily)
— Selenium, Magnesium
Egg Yolks
— Selenium, Vitamin A, B1, B2, B6, B7
Shellfish (Shrimp)
— Copper, Selenium, Vitamin B6
T4-SPECIFIC
Micronutrients:
Copper, Magnesium, Manganese, Selenium, Vitamin A (Retinol), Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), Vitamin B6 (P5P), Vitamin B7 (Biotin)
Top 5 Synergistic Foods:
Beef Liver
— Copper, Vitamin A, B1, B2, B6, B7, Manganese
Oysters
— Copper, Selenium, Vitamin A, B1, B2
Brazil Nut (1 daily)
— Selenium, Magnesium
Egg Yolks
— Selenium, Vitamin A, B1, B2, B6, B7
Shellfish (Shrimp)
— Copper, Selenium, Vitamin B6