How Gut Health Affects Women’s Hormones and Mood

Submitted by the Metagenics Marketing Team

Your gut does more than support digestion—it plays a vital role in regulating hormones, managing stress, and stabilizing mood. A balanced gut microbiome supports estrogen metabolism and neurotransmitter production, making it essential for women’s health.¹ By understanding this powerful connection, you can take simple, proactive steps to support hormonal balance, boost energy, and improve overall wellbeing.

Let’s explore how gut health supports hormonal harmony—and how women can optimize it.

How Gut Health Regulates Hormones in Women

One of the most critical ways your gut influences overall health is through its connection to hormones. Your gut microbiome plays a key role in hormone balance, affecting everything from menstrual cycles to mood.¹ ²

But when gut health is compromised—by stress, diet, or medications like antibiotics—estrogen metabolism can be disrupted. This may contribute to estrogen dominance, a condition associated with PMS, irregular cycles, and mood swings. Research also suggests a link between gut imbalance and hormone-related conditions like PCOS, endometriosis, and even breast cancer.¹

By nurturing your gut microbiome, you can support optimal estrogen levels and hormonal balance throughout every life stage.

The Gut-Brain Axis: Mood, Stress & Mental Health

Your gut and brain are connected through the gut-brain axis—a communication network involving hormones, nerves, and immune signals.

A healthy gut helps produce key neurotransmitters like serotonin, dopamine, and GABA, all of which regulate mood and emotional health. In fact, nearly 90% of serotonin—the “feel-good” neurotransmitter—is produced in the gut.²

When the gut microbiome is imbalanced, it can lead to inflammation and cortisol spikes, which may contribute to anxiety, depression, or emotional instability—especially during hormonal shifts like perimenopause or PMS.²

Supporting gut health can improve both your mood and your hormone response to stress.

5 Tips to Support Gut Health & Hormonal Balance

To feel your best, it’s important to build daily habits that nourish your gut and support hormone regulation. Try these proven strategies:

1. Eat More Fiber & Fermented Foods: Leafy greens, beans, and fermented foods like yogurt and kimchi promote a thriving gut microbiome.
2. Include Prebiotic-Rich Foods: Garlic, onions, bananas, and asparagus help feed good bacteria.
3. Increase Your Vitamin D Levels: Sunlight and vitamin D supplements support gut diversity and immune health.
4. Reduce Sugar & Processed Foods: Refined carbs and excess sugar can trigger inflammation and microbiome imbalance.
5. Balance Your Stress & Sleep Routine: Meditation, sleep, and exercise help regulate gut function and reduce cortisol levels.⁶⁻⁸

Probiotics and Supplements for Hormone Balance

For added support, a targeted women’s probiotic can enhance gut health and hormonal harmony. Look for formulas with:

1. Lactobacillus rhamnosus GR-1^® & Lactobacillus reuteri RC-14^®: Promote vaginal, digestive, and urinary tract health⁹
2. Clinically studied strains like Lactobacillus acidophilus NCFM^® or Bifidobacterium lactis Bi-07: Improve gut barrier function and reduce inflammation⁹
3. Prebiotics: Helps probiotics thrive by feeding beneficial bacteria

A healthy gut is key to hormone balance, mood stability, and overall wellbeing. With small, consistent changes—like optimizing your diet, supporting your microbiome, and using science-backed probiotics—you can support your hormones naturally.

Metagenics offers several targeted formulas for women's hormone balance and gut health. Scientifically formulated for your individual health needs. If you experience persistent hormonal symptoms or mood changes, speak with your healthcare provider for a personalized approach.

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References:

1. Wang, M. Y., Sang, L. X., & Sun, S. Y. (2024). Gut microbiota and female health. World Journal of Gastroenterology, 30(12), 1655–1662. https://doi.org/10.3748/wjg.v30.i12.1655
2. Margolis, K. G., Cryan, J. F., & Mayer, E. A. (2021). The microbiota-gut-brain axis: From motility to mood. Gastroenterology, 160(5), 1486–1501. https://doi.org/10.1053/j.gastro.2020.10.066
3. Metagenics. (2025, March 14). 10 proven ways to boost gut health & good bacteria. https://blog.metagenics.com/post/2025/03/14/10-proven-ways-to-boost-gut-health-good-bacteria/
4. Metagenics. (2022, January 28). 10 ways to increase good gut bacteria. https://blog.metagenics.com/post/2022/01/28/10-ways-to-increase-good-gut-bacteria/
5. Metagenics. (2021, March 5). 5 foods to reduce for a happy, healthy gut. https://metagenicsblog.wpenginepowered.com/post/2021/03/05/5-foods-to-reduce-for-a-happy-healthy-gut/
6. Smith, R. P., et al. (2019). Gut microbiome diversity is associated with sleep physiology in humans. PLoS One, 14(10), e0222394. https://doi.org/10.1371/journal.pone.0222394
7. Marchand, W. R. (2012). Mindfulness meditation approaches for mood and anxiety disorders: A review of the literature. Journal of Psychiatric Practice, 18(4), 233–252. https://doi.org/
8. Mailing, L. J., et al. (2019). Exercise and the gut microbiome: A review of the evidence, potential mechanisms, and implications for human health. Exercise and Sport Sciences Reviews, 47(2), 75–85. https://doi.org/
9. Metagenics. (2021, March 19). 5 reasons women should take a probiotic. https://blog.metagenics.com/post/2021/03/19/5-reasons-women-should-take-a-probiotic/