Levitas Hormones for Life

Jun 17, 2025 | Longevity

Food for Hormones: Nourish Your Way to Optimal DHEA, Pregnenolone, Oestradiol & Testosterone

At Levitas Hormones for Life, we believe food is foundational medicine — the first building block in restoring hormonal balance. Before reaching for advanced therapies, it’s vital to understand how nutrition impacts the body’s natural hormone pathways. 

Many key hormones — including DHEA, Pregnenolone, Oestradiol, and Testosterone — are made from cholesterol and require specific nutrients, cofactors, and detox pathways to remain balanced. 

Here’s a science-backed guide to the foods that support your hormonal health, inspired by the same regenerative principles we use in our personalised plans at Levitas. 

  1. DHEA – The Resilience Hormone

DHEA (Dehydroepiandrosterone) is a vital anti-aging, immune-modulating hormone, made primarily in the adrenal glands. Levels naturally decline with age, but nutrition can help maintain healthy output. 

Foods that support DHEA: 

Healthy Fats (support cholesterol-based synthesis): 

  • PAvocados
  • PExtra virgin olive oil
  • PCoconut oil
  • PNuts: almonds, walnuts, Brazil nuts
  • PSeeds: pumpkin, chia, flaxseeds

Cholesterol-containing foods (essential raw material): 

  • POrganic eggs
  • PGrass-fed butter or ghee
  • PGrass-fed red meats (moderate amounts)
  • POily fish: sardines, mackerel, salmon

Adaptogenic herbs/foods (adrenal resilience):

  • PAshwagandha
  • PRhodiola
  • PGinseng
  • PLicorice root (short-term use)
  • PReishi mushroom
  • PCordyceps mushroom

Vitamin C-rich foods (crucial adrenal co-factor):

  • PBell peppers
  • PCitrus fruits
  • PBerries: blueberries, raspberries
  • PKiwi
  • PPapaya

Magnesium-rich foods (adrenal and nervous system support): 

  • PDark leafy greens
  • PPumpkin seeds
  • PCacao

2. Pregnenolone – The Mother Hormone
Pregnenolone is the “master hormone” from which many other steroid hormones (including DHEA, oestradiol, testosterone, cortisol) are derived. Mitochondrial health is key for its production. 

Foods that support Pregnenolone: 

Healthy saturated fats & cholesterol: 

  • POrganic egg yolks
  • PGrass-fed butter/ghee
  • PCoconut oil
  • PPastured meats

Omega-3 fatty acids (cell membrane & hormone receptor health): 

  • PWild salmon
  • PSardines
  • PChia seeds
  • PFlaxseeds

B vitamins (especially B5 & B6):

  • PLiver (pasture-raised)
  • PChicken
  • PTuna
  • PAvocados
  • PSunflower seeds

Mitochondrial nutrients:

  • PCoQ10-rich foods: organ meats, oily fish
  • PPQQ sources: parsley, green tea, kiwifruit, green peppers

Magnesium-rich vegetables:

  • PSpinach
  • PSwiss chard
  • PKale

3. Oestradiol – The Balancer
Oestradiol (Estradiol), the most active form of oestrogen, plays vital roles in skin health, mood, bone density, cardiovascular health, and cognition. Its balance is shaped by gut microbiome, liver detox pathways, and healthy fat intake. 

Foods that support healthy Oestradiol balance: 

Phytoestrogen-rich foods (modulate oestrogen receptors gently): 

  • PFlaxseeds (rich in lignans)
  • PSesame seeds
  • PChickpeas
  • PLentils
  • PMung beans
  • PAlfalfa sprouts

Cruciferous vegetables (support liver detox of excess oestrogen): 

  • PBroccoli
  • PCauliflower
  • PKale
  • PBrussels sprouts
  • PCabbage
  • PArugula

Fermented foods (gut microbiome modulates oestrogen recycling):

  • PSauerkraut
  • PKimchi
  • PKefir
  • PYogurt (organic, full-fat)
  • PMiso

Good fats (membrane & receptor health): 

  • PAvocados
  • POlive oil
  • POily fish

Antioxidant foods (protect against oxidative stress): 

  • PBerries
  • PPomegranate
  • PGreen tea

4. Testosterone – The Vitality Hormone
Testosterone underpins muscle strength, energy, mood, libido, bone density, and cognitive function in both men and women. Production depends on cholesterol availability, minerals, vitamins, and low inflammation. 

Foods that support Testosterone: 

Zinc-rich foods (rate-limiting cofactor for testosterone synthesis):

  • POysters (the top natural source)
  • PBeef
  • PPumpkin seeds
  • PCashews

Magnesium-rich foods (important for testosterone release and sleep):

  • PSpinach
  • PChard
  • PPumpkin seeds
  • PDark chocolate (85%+ cocoa)

Vitamin D-rich foods (direct testosterone modulator):

  • PWild salmon
  • PSardines
  • PEgg yolks
  • PLiver

Healthy saturated & monounsaturated fats: 

  • PAvocados
  • POlive oil
  • PGrass-fed butter/ghee
  • PCoconut oil

Protein sources (essential for LH stimulation, muscle health): 

  • POrganic meats
  • PPastured poultry
  • POily fish

Anti-inflammatory spices: 

  • PTurmeric (with black pepper for absorption)
  • PGinger

Lifestyle tip: Minimise excess alcohol, refined sugar, processed foods, and inflammatory seed oils to protect testosterone pathways. 

Final Thoughts: Food First, Then Advanced Support

At Levitas Hormones for Life, we encourage all patients to start with a “food-first” philosophy.
By building daily meals that nourish your hormonal pathways, you create the foundation for more advanced interventions — whether it’s peptides, precision nutraceuticals, or bioidentical hormones.

 

Your food is your pharmacy — and these natural choices can help sustain hormonal vitality across life stages.Â