How hormones affect a woman's mood

Our hormones affect much more than we often realize – from mood, through anxiety, to our energy levels. As women, we know very well how deeply their fluctuations can impact how we feel every day. Although mood swings are completely natural, understanding why they occur can help us navigate these phases with greater ease and kindness towards ourselves.

Whether you are going through different phases of your cycle, pregnancy, or perimenopause, your hormones are constantly changing. The good news is that by nourishing your body with the right foods and making small lifestyle changes, you can support a more stable mood and energy level at every stage of life.

The Science Behind Hormones and Mood

Hormones act as our chemical messengers, influencing many processes in the body, including reproduction, metabolism, digestion, and emotional state. When they are in balance, we feel energized, clear-headed, and balanced. However, when there are fluctuations or imbalances, feelings of stress, anxiety, or a decline in mood can occur.

Key hormones and neurotransmitters affecting mood include:

• Cortisol – the so-called "stress hormone." In moderate amounts, it is a natural part of daily processes, but in excess, it can lead to anxiety, irritability, or chronic fatigue.

• Estrogen and Progesterone – reproductive hormones whose levels fluctuate during the menstrual cycle and affect, among other things, serotonin ("the happiness hormone") and GABA (a calming neurotransmitter).

• Serotonin and Dopamine – neurotransmitters associated with emotional stability, motivation, and a sense of reward.

• Thyroid Hormones – regulating metabolism and energy, their imbalance can contribute to mood changes, including fatigue, irritability, or anxiety.

Hormones Throughout Life

Throughout a woman's life, significant changes occur in hormone levels. Whether it's regular fluctuations during the menstrual cycle, or hormonal changes during pregnancy or menopause, these fluctuations affect not only physical health but also our emotional state and mental well-being.

Read how menstruation changes with age.

Hormonal Fluctuations During the Menstrual Cycle

Some of us may feel the impact of hormones on our mood practically every month. During the menstrual cycle, estrogen and progesterone levels fluctuate, which can manifest, among other things, in energy levels, motivation, and mood.

Estrogen is closely linked to serotonin and also helps suppress stress hormones like cortisol and adrenaline. In the late follicular phase and during ovulation, when estrogen levels peak, we often feel energized, focused, and optimistic compared to other parts of the cycle. After ovulation, progesterone takes over, stimulating the production of calming neurotransmitters in the brain. This can induce a greater sense of calm and relaxation. However, as estrogen and progesterone levels sharply drop before menstruation, you may experience a decrease in energy, a loss of motivation, increased sensitivity, or irritability. Mood changes are among the most common premenstrual symptoms women experience every month.

However, if these changes are so intense that they disrupt daily life, it may be Premenstrual Dysphoric Disorder (PMDD). In such a case, it is important to seek professional help and take necessary steps for improvement.

Mood Swings During Pregnancy and Postpartum

The biggest hormonal changes in a woman's life occur during pregnancy and postpartum. During pregnancy, there is a rapid increase in hormones, which can lead to significant mood swings. While some women may experience euphoria and a positive mood, others may experience anxiety, fear, or sadness. These changes are part of the body's natural adaptation to a new state, but they can be mentally challenging, especially in the early months of pregnancy.

After childbirth, hormone levels change rapidly, which can cause the well-known "baby blues," characterized by sadness, irritability, and fluctuating emotions. This condition usually subsides within a few weeks. For some women, however, hormonal changes, sleep deprivation, and the stress associated with the new role of mother can lead to postpartum depression, which requires timely professional help.

Perimenopause and Menopause

The last significant period of hormonal changes in a woman's life is perimenopause and menopause. As menstruation gradually ends, there are significant fluctuations in estrogen and progesterone levels, which can affect mood and emotional stability. These changes often lead to increased irritability, anxiety, sadness, or exhaustion. Sleep problems, hot flashes, or changes in body perception can also contribute, further affecting mood and mental well-being.

Supporting Mood Through Nutrition

Proper nutrients can play a key role in maintaining hormonal balance and a stable mood:

• Magnesium – calms the nervous system, supports GABA, relaxes muscles, improves sleep. (1)

• sources: leafy greens, almonds, pumpkin seeds, dark chocolate.

• B vitamins – important for neurotransmitter production, support energy, mental clarity, and reduce stress.(2)

• sources: whole grains, eggs, dairy products, leafy greens.

• Omega-3 fatty acids – support brain health and reduce inflammation. (3)

• sources: fatty fish (salmon, mackerel, sardines), flaxseed, walnuts.

• Zinc – important for neurotransmitter function, can reduce anxiety. (4)

• sources: seafood, lean meat, chickpeas, pumpkin seeds.

• Iron – essential for oxygen transport and energy production. Iron deficiency is often associated with low mood. (5)

• sources: red meat, lentils, spinach, tofu.

• Adaptogenic herbs – help the body manage stress. It is advisable to consult a specialist about them.(6)

Other Ways to Support Your Mood

In addition to diet, lifestyle plays a key role. Here are proven tips:

• Quality sleep: 7–9 hours of sleep daily is essential. An evening routine can work wonders.

• Daily exercise: Walking, dancing, yoga, or strength training help regulate cortisol and increase endorphins.

• Mindfulness and breathing: Meditation, breathing exercises, or journaling support mental resilience.

• Social connections: Strong relationships support the production of oxytocin, the "bonding hormone."

• Limiting endocrine disruptors: Minimize chemicals from plastics, processed foods, or common cosmetics.

Conclusion

If your mood changes are very significant or consistently affect your quality of life, you are not alone. Do not hesitate to seek professional help, who will help you find appropriate and individually tailored support.

What else to read on the Femspace blog?

• Menstrual symptoms appear, but no period
• How to track ovulation with an irregular cycle?
• Breast pain and tenderness: menstruation or pregnancy?
• What affects female libido and what role does the menstrual cycle play?
• Do we need more sleep before menstruation?
• Menstrual symptoms you might not know
• Spotting and bleeding outside of menstruation

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With love,

the Femvie team

References

1. Azargoonjahromi, A. (2024) ‘A systematic review of the association between zinc and anxiety’, Nutrition Reviews, 82(5), pp. 612–621. DOI:10.1093/nutrit/nuad076.

2. Kirkland, A.E., Sarlo, G.L. and Holton, K.F. (2018) ‘The role of magnesium in neurological disorders’, Nutrients, 10(6), p. 730. DOI: 10.3390/nu10060730.

3. Kennedy, D.O. (2016) ‘B vitamins and the brain: mechanisms, dose and efficacy—A review’, Nutrients, 8(2), p. 68. DOI:10.3390/nu8020068.

4. Kiecolt-Glaser, J.K., Belury, M.A., Andridge, R., Malarkey, W.B. and Glaser, R. (2011) ‘Omega-3 supplementation lowers inflammation and anxiety in medical students: a randomized controlled trial’, Brain, Behavior, and Immunity, 25(8), pp. 1725–1734. DOI: 10.1016/j.bbi.2011.07.229.

5. Cope, E.C. and Levenson, C.W. (2010) ‘Role of zinc in the development and treatment of mood disorders’, Current Opinion in Clinical Nutrition and Metabolic Care, 13(6), pp. 685–689. DOI: 10.1097/MCO.0b013e32833df61a.

6. Houston, B.L. et al. (2018) ‘Efficacy of iron supplementation on fatigue and physical capacity in non-anaemic iron-deficient adults: a systematic review of randomised controlled trials’, BMJ Open, 8(4), p. e019240. DOI:10.1136/bmjopen-2017-019240.

Femvie products that can help you

We have selected products related to this topic that can support your health:

• 🌿 Menopause botanical complex — natural support for women during menopause
• 💊 Multivitamins and minerals for 45+ women — comprehensive nutrition tailored to the needs of women over 45
• 💊 Magnesium — supports sleep, mood, and bone health during menopause
• 💊 Natural Vitamin D — crucial for bone health and immunity during menopause
• 😴 Sleep support patches — natural aid for sleep disorders during menopause

Frequently Asked Questions

At what age does menopause begin?

Menopause occurs at an average age of 51, but the transitional period (perimenopause) can begin after age 40. It is definitively diagnosed after 12 months without menstruation.

What are the most common symptoms of menopause?

Hot flashes, night sweats, sleep disturbances, mood changes, vaginal dryness, and fatigue are among the most common symptoms. A total of up to 34 different menopause symptoms have been described.

How to manage menopause naturally?

Natural support includes regular exercise, a diet rich in phytoestrogens, supplements such as magnesium or botanical complexes, and stress management techniques.

Is natural support for menopause effective?

For many women, yes — natural supplements and lifestyle changes can significantly alleviate symptoms. For more severe issues, it is advisable to consult a doctor about hormone therapy.