Mood Struggles? The Root Cause Might Be in Your Hormones, Not Your Head

Let’s talk about something that’s hitting way too close to home for too many of us: anxiety and depression. If you’ve been walking around feeling foggy, irritable, or like your nervous system is just not okay, you're not alone. These struggles are real—and way more common than they should be.

Pero here’s the kicker: while therapy and mental health support are so necessary (yes, go to therapy, amiga), what no one’s really talking about is how your hormones and nutrient levels might be major culprits behind those mood swings and stress spirals.

Ósea, we’ve been brainwashed to believe it’s all “in our head,” when really—it might be in our gut, ovaries, and thyroid. Let’s break it down.

The Hidden Link Between Your Hormones and Mood

Here’s some science-y chisme you need to know: your hormones are like your body’s little messengers. They control everything from sleep to hunger to how much you want to scream into the void when your kids are screaming "MOM!!!" for the thousandth time.

When they’re imbalanced—because of stress, poor diet, birth control, menopause, or just life—your brain chemistry gets knocked off its axis.

Especially for us mujeres, hormone changes during periods, pregnancy, and menopause can seriously throw off our emotional balance. And if you're also running low on key nutrients (hello magnesium, B vitamins, and omega-3s 😬), it's like pouring gasolina on an already emotional fire.

Let’s Talk Culprit #1: Cortisol (aka the Drama Queen)

Cortisol is your stress hormone. It’s like your body’s internal fire alarm. But when the alarm never shuts off—thanks to chronic stress, no sleep, and cafecito on an empty stomach—it turns toxic.

High cortisol can mess with your serotonin (your happy hormone), cause inflammation in the brain, and make you feel anxious, exhausted, or like you're just not yourself anymore.

What can help? Magnesium. Deep breaths. Boundaries. A full 8 hours of sleep (sí, I said it—count the hours you slept and take the average. It matters.)

Estrogen & Progesterone: Your Mood BFFs (When They’re in Balance)

Estrogen isn’t just about fertility. It helps regulate mood, motivation, and your ability to feel joy. When it dips (hi perimenopause and menopause), so can your serotonin and dopamine levels. Cue sadness, irritability, and random crying at Bad Bunny songs.

Then there’s progesterone—the calming queen. Low levels = anxiety, insomnia, and wanting to scream at everyone and no one at once. If estrogen is fire, progesterone is water. You need the balance, amiga.

Thyroid Talk (Because No One Checks It Until It’s Too Late)

If you’ve been feeling sluggish, hopeless, or like you just can’t shake the brain fog, it might be your thyroid. Hypothyroidism is especially common in women and often gets missed until we’re deep in the “Why do I feel like a zombie?” phase.

Thyroid hormones affect mood, energy, metabolism, and even digestion. If something feels off, ask your provider to test your full thyroid panel (not just TSH).

Nutrient Deficiencies = Emotional Malnourishment

Even if your hormones are mostly in check, missing key nutrients can still wreck your mental health. Here are the top 3 mood MVPs:

🧘🏽‍♀️ Magnesium: The Chill Mineral

Magnesium helps calm the nervous system, supports GABA (the “relax and don’t freak out” neurotransmitter), and regulates cortisol. A deficiency can make stress hit harder and sleep feel impossible.

Eat this: Spinach, pumpkin seeds, almonds, frijoles, aguacate.

Or try: Magnesium glycinate supplements—especially before bed.

🧠 B Vitamins: The Brain’s Energizer Bunnies

B6, B9 (folate), and B12 = major players in serotonin, dopamine, and GABA production. If you’re low on any of these, you might feel tired, moody, or mentally “off.”

B6: Helps make serotonin and dopamine.

Folate: Crucial for mood and motivation.

B12: Essential for energy, focus, and memory.

Found in: Leafy greens, legumes, eggs, carne, whole grains.

Heads up: Stress, alcohol, and certain meds (👀 birth control) can deplete them fast.

🐟 Omega-3s: Brain Food That Hits Different

Omega-3s are anti-inflammatory fatty acids that keep your brain sharp and your mood steady. Low levels are linked to depression and anxiety—and most people aren’t getting enough.

Get them from: Salmon, sardines, chia seeds, flaxseeds, walnuts.

Pro tip: If fish isn’t your jam, try a high-quality algae-based supplement.

So... What Can You Do?

Here’s where we shift from “Ay no, I’m falling apart” to “Yes, I got this!”

🥗 1. Eat like your abuela taught you (but with upgrades)

Whole foods. Good fats. Protein with every meal. Less ultra-processed nonsense. Stick to the perimeter of the store.

💊 2. Consider supplements

If you’re showing signs of deficiency (or haven’t seen a vegetable in 3 days 😅), consider a high-quality multi or targeted nutrients. Always check with your provider first.

😮‍💨 3. Manage stress like it’s your full-time job

Seriously. Breathwork, journaling, dancing it out in your sala—whatever helps you come back to center. Stress is a nutrient thief and hormone wrecker.

💤 4. Prioritize sleep like your mental health depends on it (because it does)

7–9 hours of restful sleep = free therapy. Try magnesium, nighttime rituals, or just logging off (TikTok can wait).

Ready to Reclaim Your Balance, Mujer?

Anxiety and depression are real—and they’re not “all in your head.” They might be in your gut, your hormones, or your nutrient stores. It’s time to stop slapping band-aids on burnout and start healing from the inside out.

If you’re ready to explore the root cause of your symptoms and actually feel like yourself again, I’m here for you.

👉🏽 Book a consultation and let’s co-create a healing plan that blends science, cultura, and radical self-care. Because you deserve to feel good. En serio.

With corazón,

Dr. Alma

References:

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Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661. doi: 10.3390/nu12061661. PMID: 32503201; PMCID: PMC7352515.

Young LM, Pipingas A, White DJ, Gauci S, Scholey A. A Systematic Review and Meta-Analysis of B Vitamin Supplementation on Depressive Symptoms, Anxiety, and Stress: Effects on Healthy and 'At-Risk' Individuals. Nutrients. 2019 Sep 16;11(9):2232. doi: 10.3390/nu11092232. PMID: 31527485; PMCID: PMC6770181.

Sun Q, Li G, Zhao F, Dong M, Xie W, Liu Q, Yang W, Cui R. Role of estrogen in treatment of female depression. Aging (Albany NY). 2024 Feb 2;16(3):3021-3042. doi: 10.18632/aging.205507. Epub 2024 Feb 2. PMID: 38309292; PMCID: PMC10911346.

Knezevic E, Nenic K, Milanovic V, Knezevic NN. The Role of Cortisol in Chronic Stress, Neurodegenerative Diseases, and Psychological Disorders. Cells. 2023 Nov 29;12(23):2726. doi: 10.3390/cells12232726. PMID: 38067154; PMCID: PMC10706127.

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