Optimizing Hormones at Every Age: A Guide for Children, Women & Men

Authored by La Jolla Vitality Co.

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Hormones are among the body's most powerful messengers. They influence growth, metabolism, appetite, sleep, mood, reproduction, sexual development, bone health, muscle mass and much more. And while hormones often become a topic of conversation during puberty, pregnancy, menopause or concerns about testosterone, hormonal health matters throughout the entire lifespan.

The good news is that many of the habits that support healthy hormone function are the same habits that support overall health: nutritious food, adequate sleep, regular physical activity, maintaining a healthy body composition, managing stress and avoiding unnecessary exposure to substances that can interfere with endocrine function.

But there is an important caveat: hormones aren't something everyone should try to “balance.” Hormone levels naturally fluctuate throughout the day and across different stages of life. Children need different hormone levels than adults, and a hormone level that is appropriate for one person may be abnormal for another.

The goal isn't to have “perfect” hormone numbers. The goal is to support the body's ability to regulate hormones appropriately—and to recognize when professional evaluation is warranted.

What Exactly Are Hormones?

Hormones are chemical messengers produced by glands and organs and released into the bloodstream. They travel throughout the body and influence specific tissues and organs.

The endocrine system includes structures such as the:

• Hypothalamus

• Pituitary gland

• Thyroid and parathyroid glands

• Adrenal glands

• Pancreas

• Ovaries

• Testes

• Pineal gland

  
  

More than 50 hormones have been identified in humans, and hormone levels naturally change throughout the day and throughout life.

Some of the hormones people commonly hear about include:

Insulin: Helps regulate blood glucose and energy storage.

Thyroid hormones: Help regulate metabolism, growth and development.

Cortisol: Helps the body respond to stress and contributes to regulation of metabolism and blood pressure.

Estrogen and progesterone: Important for reproductive function, menstrual cycles, pregnancy and bone health.

Testosterone: Important for reproductive function, muscle and bone development, red blood cell production and sexual health in both men and women, although levels differ substantially.

Growth hormone: Plays an important role in childhood growth and continues to have metabolic effects throughout adulthood.

Hormones don't operate independently. They interact through intricate feedback systems that help maintain balance.

The Biggest Hormone-Health Mistake: Trying to “Balance” Everything

Hormone health has become a major wellness trend, but some of the advice circulating online oversimplifies an incredibly complicated system.

You generally don't need to “detox” your hormones, eliminate estrogen, boost testosterone as high as possible or take a collection of supplements marketed as “hormone balancing.”

In a healthy person, the endocrine system is constantly adjusting hormone production in response to the body's needs.

More isn't necessarily better.

Excessive amounts of certain hormones can be just as problematic as insufficient amounts.

Instead of chasing hormone levels, focus on creating an environment in which your endocrine system can function normally.

1. Prioritize Adequate Nutrition

Hormones require energy and nutrients to be produced and regulated properly.

A hormone-supportive eating pattern should emphasize:

• Vegetables and fruits

• Whole grains

• Beans and lentils

• Nuts and seeds

• Healthy fats

• Adequate protein

• Calcium-rich foods

• Iron-rich foods

• Foods containing iodine, zinc, selenium and other essential micronutrients

  
  

Avoid extreme dieting or chronic calorie restriction.

This is particularly important for children, teenagers and physically active adults. The body needs sufficient energy not only for daily activity but also for growth, reproduction, bone development and normal endocrine function.

For adults, consistently overeating can also create problems. Excess body fat can affect insulin sensitivity and reproductive hormone function.

The goal isn't a particular diet. It is adequate, balanced nutrition appropriate for your age, activity level and individual needs.

2. Don't Fear Healthy Fats

Dietary fat is important for overall health, and extremely low-fat diets are generally unnecessary.

Include sources such as:

• Avocados

• Walnuts

• Almonds

• Chia seeds

• Flaxseeds

• Olive oil

• Nut and seed butters

• Fatty fish, for people who eat fish

  
  

The emphasis should be on overall dietary quality rather than attempting to manipulate hormones through individual foods.

3. Get Enough Protein

Protein supports muscles, bones, enzymes, immune function and numerous other physiological processes.

Children and teenagers need adequate protein to support growth, while adults need enough to maintain muscle and other tissues.

Good choices include:

• Beans

• Lentils

• Tofu and tempeh

• Eggs

• Greek yogurt

• Cottage cheese

• Fish and seafood

• Poultry

• Lean meats

• Nuts and seeds

  
  

If you're vegetarian or vegan, pay particular attention to obtaining sufficient protein and key nutrients such as iron, vitamin B12, zinc and iodine.

4. Make Sleep a Priority

Sleep is one of the most underappreciated components of endocrine health.

The body doesn't simply “turn off” while you're sleeping. Numerous physiological processes continue operating, including hormone signaling and metabolic regulation.

Children and teenagers generally require considerably more sleep than adults, making adequate sleep particularly important during periods of rapid growth and development.

Adults should also prioritize a consistent sleep schedule and sufficient sleep.

Helpful habits include:

• Keeping a relatively consistent bedtime

• Getting morning daylight exposure

• Limiting caffeine late in the day

• Keeping the bedroom cool and dark

• Limiting stimulating screens immediately before bed

• Exercising regularly

• Addressing persistent snoring or suspected sleep apnea

  
  

If you're consistently exhausted despite adequate time in bed, talk with a healthcare professional rather than assuming the problem is a hormone imbalance.

5. Exercise, but Don't Overdo It

Regular physical activity supports metabolic health, cardiovascular health, bone strength and muscle mass, all of which interact with endocrine function.

A balanced exercise program can include:

• Walking

• Running

• Cycling

• Swimming

• Strength training

• Yoga

• Pilates

• Sports

• Mobility work

  
  

Children should have plenty of opportunities for active play and age-appropriate physical activity.

Adults benefit from combining cardiovascular exercise with resistance training.

But more exercise isn't always better.

Excessive exercise combined with inadequate calorie intake can disrupt reproductive function, particularly in women. It can also contribute to fatigue and impaired recovery.

Train hard when appropriate, but fuel your body and allow it to recover.

6. Maintain a Healthy Body Composition

Both significant excess body fat and inadequate body fat can affect hormone function.

Excess body fat can contribute to insulin resistance and alter reproductive hormone signaling.

On the other hand, being chronically under-fueled or underweight can interfere with menstrual cycles, fertility, bone health and other physiological functions.

For children, this is particularly important: children should not be placed on restrictive diets simply to manipulate their weight or hormones without medical guidance.

Growth should be evaluated using age- and sex-appropriate growth patterns rather than adult weight-loss standards.

7. Manage Chronic Stress

Cortisol is not a “bad hormone.” It is an essential hormone that helps the body respond to stress.

The problem is not having cortisol. The problem is that chronic stress, poor sleep and unhealthy coping behaviors can contribute to a range of physical and psychological problems.

Healthy stress-management strategies can include:

• Exercise

• Yoga

• Meditation

• Time outdoors

• Social connection

• Journaling

• Hobbies

• Adequate sleep

• Therapy or counseling when appropriate

  
  

Children also need opportunities to play, relax and disconnect from academic and social pressures.

Hormone Health During Childhood

Children don't need hormone-boosting supplements.

Their endocrine systems are designed to regulate growth and development naturally.

Instead, parents should focus on:

Nutrition

Provide balanced meals and snacks with adequate calories, protein, fruits, vegetables, whole grains and healthy fats.

Sleep

Establish age-appropriate sleep routines and adequate sleep duration.

Activity

Encourage active play, sports and movement without making exercise about body size.

Healthy growth

Regular pediatric visits allow healthcare professionals to monitor height, weight and development over time.

Avoid unnecessary supplements

Children generally shouldn't be given hormone-related supplements, testosterone boosters, estrogen products or other endocrine-active products without medical supervision.

Understanding Puberty

Puberty is one of the most dramatic hormonal transitions in human life.

The hypothalamus and pituitary gland initiate a cascade of hormonal signals that ultimately stimulate the ovaries or testes.

These changes lead to:

• Growth spurts

• Development of reproductive organs

• Changes in body composition

• Development of breasts in girls

• Testicular and penile development in boys

• Menstruation

• Facial and body hair

• Voice changes

• Changes in skin and body odor

  
  

The timing of puberty varies considerably among healthy children.

However, unusually early or delayed puberty deserves medical evaluation.

For example, the Endocrine Society notes that traditionally precocious puberty is considered the appearance of secondary sexual characteristics before approximately age 8 in girls or age 9 in boys.

Parents shouldn't attempt to treat early or delayed puberty with supplements or hormones on their own. A pediatrician or pediatric endocrinologist can determine whether evaluation is necessary.

Hormone Health for Teenage Girls

Teenage girls undergo substantial hormonal changes as their reproductive system matures.

Important priorities include:

• Eating enough calories

• Getting adequate protein

• Obtaining sufficient calcium and vitamin D

• Getting adequate iron

• Sleeping enough

• Exercising appropriately

• Avoiding extreme dieting

  
  

A menstrual period is also an important health indicator.

Persistently irregular, very painful or absent periods shouldn't automatically be dismissed as “normal teenage hormones.” They can sometimes indicate inadequate energy availability, thyroid problems, polycystic ovary syndrome or another medical condition.

Hormone Health for Teenage Boys

Teenage boys experience substantial increases in testosterone during puberty.

Adequate nutrition, sleep and physical activity are far more important than attempting to artificially increase testosterone.

Teenagers should not use testosterone, anabolic steroids or “testosterone boosters” without medical supervision.

These products can interfere with the body's normal hormone signaling and reproductive function.

Women's Hormones in Adulthood

Women's reproductive hormones change considerably throughout adulthood.

Hormonal physiology can be influenced by:

• Menstrual cycles

• Pregnancy

• Breastfeeding

• Perimenopause

• Menopause

• Aging

• Body weight

• Exercise

• Stress

• Certain medications and medical conditions

Rather than attempting to keep estrogen or progesterone at a particular number, focus on symptoms, overall health and the underlying cause of any hormonal concern.

For example, changes in menstrual cycles, fertility difficulties, unusual hair growth, persistent acne or menopausal symptoms may warrant medical evaluation.

Men's Hormones in Adulthood

Testosterone naturally changes with age, but low testosterone shouldn't be diagnosed based solely on getting older or experiencing nonspecific symptoms.

Potential symptoms of clinically significant testosterone deficiency can include:

• Reduced libido

• Erectile difficulties

• Reduced muscle mass

• Reduced energy

• Changes in mood

• Reduced fertility

However, these symptoms can have many causes—including insufficient sleep, depression, medication effects, obesity, chronic illness and sleep apnea.

If low testosterone is suspected, appropriate medical testing and evaluation are much more useful than purchasing an over-the-counter “testosterone booster.”

Hormones and Fertility

Reproductive hormones play an important role in fertility in both women and men.

In women, the reproductive system involves coordinated signaling between the brain, pituitary gland and ovaries.

In men, the hypothalamus and pituitary regulate testicular hormone production and sperm production.

Fertility concerns shouldn't automatically be attributed to “hormonal imbalance.”

Both partners should be evaluated when appropriate because infertility can have many different causes.

Hormones During Perimenopause and Menopause

Estrogen and progesterone fluctuate significantly during perimenopause before estrogen levels eventually decline after menopause.

Possible symptoms include:

• Hot flashes

• Night sweats

• Sleep disruption

• Vaginal dryness

• Changes in menstrual cycles

• Mood changes

• Changes in sexual function

Menopausal hormone therapy can be an appropriate treatment for some women, but it isn't right for everyone.

The decision should be individualized based on symptoms, medical history, age, timing of menopause and potential risks and benefits, not based on social-media claims about “rebalancing” hormones.

Hormones as We Age

Hormone levels naturally change with age.

That doesn't mean every age-related change needs to be “corrected.”

Instead, prioritize the fundamentals:

Strength training: Helps preserve muscle and bone.

Protein: Supports muscle maintenance.

Sleep: Supports metabolic and cognitive health.

Calcium and vitamin D: Important for bones.

Cardiovascular exercise: Supports heart and metabolic health.

Healthy body composition: Helps maintain metabolic health.

Social connection and mental stimulation: Support overall well-being.

Hormone therapy can be medically appropriate in certain circumstances, but it should be used to treat a specific indication—not simply because a laboratory number is lower than it was decades earlier.

What About “Hormone-Balancing” Supplements?

Be cautious.

The supplement industry sells products marketed for:

• “Cortisol balance”

• “Estrogen detox”

• “Testosterone boosting”

• “Adrenal support”

• “Thyroid support”

• “Hormone balance”

  
  

Many of these claims are not supported by strong clinical evidence.

Some supplements can also interact with medications or affect endocrine function. The Endocrine Society specifically notes that prescription medications, herbal supplements and naturopathic medicines can affect endocrine organs.

Natural does not automatically mean hormone-neutral or safe.

This is particularly important for children, teenagers, pregnant women and people with endocrine disorders.

Reduce Unnecessary Endocrine Disruptor Exposure

You don't need to live in a chemical-free bubble. But reasonable steps can reduce unnecessary exposure to substances that may interfere with endocrine signaling.

Consider:

• Avoiding unnecessary pesticide exposure

• Washing produce

• Following product directions for household chemicals

• Avoiding heating food in plastic when alternatives are practical

• Using glass or stainless steel for hot foods and beverages when convenient

• Washing hands before eating

• Choosing fragrance-free products if you are sensitive to fragrances

• Avoiding unnecessary use of hormone-containing products around children

The goal is reasonable exposure reduction, not fear.

When Should You Have Your Hormones Tested?

Hormone testing can be useful when there is a specific clinical question.

It may be appropriate to investigate symptoms such as:

• Abnormal growth

• Very early or delayed puberty

• Persistent menstrual irregularities

• Infertility

• Symptoms suggesting thyroid disease

• Erectile dysfunction

• Possible testosterone deficiency

• Unexplained changes in body composition

• Certain metabolic abnormalities

• Symptoms associated with menopause

But testing every hormone simply because you want to know your “hormone levels” can create confusion.

Hormones fluctuate naturally, and a single result may not tell the whole story.

A healthcare professional can determine which tests are appropriate, when they should be measured and how the results should be interpreted.

The La Jolla Vitality Co. Hormone-Health Checklist

At every age, ask:

☐ Am I eating enough nutritious food?

☐ Am I getting adequate protein?

☐ Am I sleeping enough?

☐ Am I physically active?

☐ Am I doing some form of resistance training when age-appropriate?

☐ Am I maintaining a healthy body composition?

☐ Am I managing chronic stress?

☐ Am I avoiding unnecessary supplements marketed as hormone boosters?

☐ Am I minimizing unnecessary chemical exposures without becoming fearful?

☐ Am I paying attention to significant changes in growth, puberty, menstrual cycles, sexual function, energy or other symptoms?

☐ Am I seeking medical evaluation when something doesn't seem right?

The Bottom Line

Healthy hormones aren't about achieving a perfect number on a laboratory report.

Hormonal health is about supporting the body's remarkably sophisticated endocrine system throughout every stage of life.

For children, that means adequate nutrition, sleep, activity and healthy growth.

For teenagers, it means allowing puberty to progress naturally while recognizing when development is unusually early or delayed.

For women, it means understanding the normal hormonal transitions associated with menstruation, pregnancy, perimenopause and menopause.

For men, it means supporting metabolic health, muscle, sleep, reproductive function and healthy testosterone production while avoiding unnecessary hormone manipulation.

And for everyone, it means remembering that hormones are part of a much larger picture of health, not a wellness trend to chase.

When symptoms suggest a genuine endocrine problem, the best approach isn't a supplement marketed as a “hormone balancer.” It's an evidence-based evaluation that identifies what is actually happening and addresses the underlying cause.

This article is intended for educational purposes only and is not a substitute for individualized medical advice, diagnosis or treatment. Children, adolescents, pregnant or breastfeeding individuals, and anyone experiencing significant hormonal or reproductive symptoms should discuss concerns with an appropriate healthcare professional. Hormone medications and supplements should be used only under appropriate medical supervision.