Pull up TikTok and there’s a good chance you’ll scroll past an influencer’s favorite ‘hormone-balancing’ greens powder or raw carrot salad. With the hormone health category exploding on social lately, you’re not alone if you’ve found yourself wondering: Can supplements and smoothies actuallyoptimize my hormones?

To set the record straight, we asked experts to answer the question: Are hormone-balancing diet foods, dishes, and other products a scam? Here’s what they told us.

What does ‘hormone-balancing’ even mean?

First things first. While there’s no shortage of ‘hormone-balancing’ recs online, what does seem to be in short supply is an actual definition of the term.

“For an endocrinologist, ‘hormone-balancing’ is a cringey term because hormones are so variable,” says Arti Thangudu, MD, a board-certified endocrinologist and the founder of the practice Complete Medicine. “We have thyroid hormone, growth hormone, female and male reproductive hormones, and cortisol, [to name a few]. There are so many different hormones in the body and they all [serve] very different functions.”

“For an endocrinologist, ‘hormone-balancing’ is a cringey term because hormones are so variable,” says Arti Thangudu, MD, a board-certified endocrinologist and the founder of the practice Complete Medicine.

So right out the gate, we can safely say that simply being told a product will help you ‘balance your hormones’ doesn’t actually mean much on its own. “When you see a supplement or a recipe that is supposedly hormone-balancing, your first question should be: ‘Which hormone?’” says Melissa Groves, RD, a registered dietitian and founder of The Hormone Dietitian. “Are we talking about high estrogen? Not ovulating regularly? Low thyroid hormone? There are so many possibilities, so the idea that a single product or recipe could balance all of your hormones is scammy.”

Plus, the term ‘hormone imbalance’ doesn’t get at how your hormones may need to shift in order to alleviate your symptoms. For example, is that #sponsored supplement meant to increase estrogen levels? Decrease estrogen levels? If that critical detail isn’t mentioned by whoever’s promoting it, we have a problem.

Put simply: “The endocrine system is so complicated that the term ‘hormone-balancing’ is a vast oversimplification of a very complex topic,” Dr. Thangudu says.

When it comes to trying a hormone-balancing diet or new products, test before you guess

Before blindly starting an influencer’s ‘thyroid protocol,’ work with a credentialed healthcare provider to discuss your personal health history.

“There are many herbs and nutrients that are effective at raising or lowering various hormones, but I would never, ever recommend someone take any of them without first knowing whether it is going to help or hurt their situation,” Groves says.

Groves first asks people what their symptoms are, why they think they may have a hormone imbalance symptoms, what they are eating on a regular basis, and what their exercise, sleep, and stress levels look like. “This is all going to inform what types of labs I might consider running,” Groves says, and, later, which hormone-focused supplements she may or may not recommend to them.

The good news? “Bloodwork is one of the mainstays of analyzing hormones and it’s usually readily available through labs associated with insurance,” says Eden Fromberg, DO, a Board Certified Obstetrician/Gynecologist who specializes in integrative medicine and founded Holistic Gynecology New York.

Depending on the hormone imbalances you need to address, bloodwork may need to be repeated or tested at specific times. For example, ‘normal’ ranges for female reproductive hormones shift throughout the menstrual cycle, so certain labs may need to be checked at particular points in the month.

“Bloodwork can give a good snapshot of what is going on hormonally,” Dr. Fromberg says, and certain hormone-focused supplements can make a difference. Just make sure you have a clear picture of which hormones might be out of whack (if any) before ingesting a buzzy product you bookmarked on Instagram.

“Bloodwork can give a good snapshot of what is going on hormonally,” Dr. Fromberg says, and certain hormone-focused supplements can make a difference. Just make sure you have a clear picture of which hormones might be out of whack (if any) before ingesting a buzzy product you bookmarked on Instagram.

How risky are hormone-balancing supplements, really?

It depends. For some ‘hormone-balancing’ products, the greatest risk might simply be lost dollars. Others could come at a higher cost.

“People feel like supplements aren’t dangerous because they aren’t real pharmaceuticals or are more natural, but a lot of them contain…[compounds] that can really affect hormone synthesis, production, and function,” says Dr. Thangudu, who has seen patients with thyrotoxicosis, or excessive thyroid hormone production, that led to heart arrhythmias and osteoporosis as a result of inappropriate supplementation. “It’s not theoretical,” Dr. Thangudu warns. “These are real complications.”

One specific example is diindolylmethane, or DIM, a compound naturally produced by the body when we eat cruciferous veggies like Brussels sprouts and broccoli. DIM can help the body excrete excess estrogens. While eating more greens is great, taking a DIM supplement unnecessarily can cause serious side effects.

“DIM [supplementation] is really effective at lowering estrogen but if your estrogen is not high in the first place, it can make things worse,” Groves says. “I’ve seen women who have basically given themselves menopausal symptoms like hot flashes and night sweats because they started taking this hormone-balancing supplement [without needing to].”

Another pro tip: Hormone-balancing supplements made from proprietary blends are a red flag. “Most of these proprietary blends contain subtherapeutic amounts of the ingredients that would actually be helpful,” Groves says. “They can also contain additional ingredients that may or may not be right for your individual situation, so if I do recommend supplements to help raise or lower a hormone, it’s that specific supplement and not a blend.”

‘Hormone-balancing diet’ recipes: beneficial or bogus?

Whole foods are less likely to pose health risks compared to supplements. (Remember, the DIM we produce after eating cauliflower affects us differently from the DIM we’d get in capsule or extract form.)

If you’ve come across a ‘hormone-balancing’ green smoothie made with flax seeds for phytoestrogens, rest assured it isn’t complete BS. “Flax seeds can help with symptoms of both low and high estrogen, as well as high androgens,” Groves notes.

But while ‘hormone-balancing’ meals made from whole foods aren’t likely to do much damage, Dr. Thangudu worries they may add to “the trail of hormonal misinformation” online. In other words, a nutrient-rich kale salad is always welcome. Influencers promoting it as a cure for PCOS? Not so much.

How to *actually* support healthy hormones

Before you write off hormone helpers altogether, know that there are science-backed ways to support healthy hormones. Here are just a few of them.

Prioritize sleep

“Lifestyle plays a big role in hormonal issues and sleep is one of the most under-discussed things in clinical medicine,” Dr. Thangudu says. “If my patient has hypothyroidism and is fatigued, even if I fix their thyroid they’re still going to be tired if they’re not sleeping at night.” Logging adequate shuteye (think: eight hours nightly) is key for keeping cortisol levels in check.

Eat enough

“In order to produce enough hormones, we need to eat enough calories,” Groves says. The exact amount is going to be different for everybody, but consuming adequate energy—particularly healthy fats—is a must for optimal hormone production.

“Women’s bodies are particularly sensitive to scarcity, so we have to make sure that we are reminding our bodies that they are safe,” Groves says. That includes fueling ourselves appropriately.

Balance your plate

“One thing that’s foundational to [hormone health] is balancing blood sugar,” Groves says. “Making sure that our meals are balanced with protein, fat, and fiber can help prevent giant blood sugar spikes and crashes throughout the day.”

Stable blood sugar isn’t just good for hormones like insulin—it also supports steady cortisol. Because “when blood sugar gets too low, cortisol can spike,” Groves says.

Also, do your best to eat a wide variety of plant-based foods. “It’s important to have a lot of diversity [in the diet],” Dr. Fromberg says, particularly from plant foods. “Vegetable fibers feed the gut microbiome, which has been shown to be very important in how hormones are metabolized in the body.” Opt for whole fruits and veggies or smoothies instead of juices which lack that all-important dietary fiber.

Minimize endocrine disruptors

Endocrine-disrupting chemicals like those found in plastics and fragrances are a common cause of hormonal imbalances, Groves says. Instead of driving yourself crazy “detoxing” your life, start with low-hanging fruit, like swapping plastic for glass containers in your kitchen and replacing scented products with fragrance-free alternatives. Every bit counts.

Move often

Find ways to move every day that bring you joy. And remember to prioritize consistency over intensity for your hormones. If you hate HIIT but still do it daily, your cortisol levels may just track in the wrong direction…

Be nicer to yourself!

“You can’t loathe yourself into health,” Dr. Thangudu says. “Real health changes, both physical and mental, come from loving yourself and treating yourself like a friend. Blaming ourselves for our [health] shortcomings is not productive.”

“Real health changes, both physical and mental, come from loving yourself and treating yourself like a friend. Blaming ourselves for our [health] shortcomings is not productive.” —Dr. Thangudu

Being nice to yourself also means seeking out the individualized care you so deeply deserve. Work with a credentialed provider who can help you find symptom relief for any hormonal imbalances you may be experiencing. That pro can help guide you towards the evidence-based interventions that will work best for you.