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Understanding the Gut-Brain-Hormone Connection
Your gut does so much more than digest food. It’s a hub that talks to your brain and hormones through the gut-brain axis, influencing your mood, stress levels and hormonal balance. Gut microbes produce important neurotransmitters like serotonin and GABA, which help you feel calm and balanced.
How Gut Health Impacts Hormones and Mood
✿ Oestrogen Metabolism
A balanced gut microbiome helps to manage oestrogen levels in the body. When things get out of balance (known as dysbiosis), it can lead to PMS, hormonal acne, fatigue and mood swings.
✿ Neurotransmitter Production
Over 90% of your serotonin is actually produced in your gut. Good bacteria help keep levels steady, supporting a stable mood and reducing anxiety.
✿ Stress Hormones
If your gut health is off, it can stress out your HPA axis, which controls cortisol. This can lead to high stress levels, fatigue and hormonal ups and downs.
✿ Evidence from Probiotics
✿ A study found probiotics improved mood and sleep quality even after stopping them.
✿ Another showed probiotics eased mood swings in PMS.
✿ Research links probiotics to lower levels of depression and anxiety.
Simple Ways to Support Gut Health and Hormone Balance
✿ Eat Prebiotic-Rich and Fermented Foods
Whole grains, leafy greens, bananas, nuts and fermented foods like yoghurt are great for feeding good bacteria and boosting mood naturally.
✿ Try Supplements Thoughtfully
A gentle probiotic can support digestion and mood. Consider a product like for iron, gut health, fatigue and energy support. If you’re navigating hormonal shifts like preconception, pregnancy or postpartum, look at evernatal for full-body nourishment.
✿ Support Your Immune System
Vitamin D is key for immunity and mood support. Try Sol Drops for an easy boost. Magnesium helps with stress, muscle recovery and mitochondria function — mitomag can help.
✿ Reduce Stress and Antibiotics
Chronic stress and too many antibiotics can harm gut health. Simple things like exercise, sleep and a balanced diet make a big difference.
Listen to Your Body
You might need extra gut-hormone support if you notice:
✿ PMS-related mood swings or anxiety
✿ Hormonal acne
✿ Irregular or heavy periods
✿ Digestive issues or fatigue
A few small changes in diet, lifestyle and targeted supplements may help smooth things out and support your wellbeing.
Final Thoughts
Gut health plays a huge role in hormone balance and mood swings. With a few simple tweaks — like diet, stress management and high-quality supplements — you can feel more in tune with your body and mind.
Credits
✿ Sudo et al. (2014). The gut-brain axis: pathways, mechanisms and functions. Front Neurosci. [PubMed]
✿ Del Toro-Barbosa et al. (2021). Psychobiotics and mental health. Nutrients. [PubMed]
✿ Möller et al. (2023). Probiotic mood changes: randomised trial outcomes. PMC. [PubMed]
✿ healthdirect.gov.au, Mayo Clinic
