What to eat if your prolactin is high? A nutrition-focused guide

October 25, 2025 •

4 min read

Elevated prolactin levels, a condition known as hyperprolactinemia, can cause various symptoms, including fertility issues and menstrual cycle irregularities. While medication is often the primary treatment, understanding what to eat if your prolactin is high is a powerful supportive strategy for hormonal balance.

Quick Summary

This guide explores supportive dietary strategies for managing elevated prolactin levels, detailing key nutrients like vitamin B6 and zinc, highlighting foods to avoid, and discussing beneficial lifestyle adjustments.

Key Points

Emphasize Vitamin B6: Foods like bananas, tuna, chicken, and spinach aid in dopamine production, which helps inhibit prolactin.
Increase Zinc Intake: Incorporating zinc-rich foods such as pumpkin seeds, beef, and lentils supports overall hormonal balance.
Limit Sugar and Processed Foods: High sugar intake can disrupt blood sugar and hormone levels, potentially exacerbating high prolactin.
Moderate Alcohol and Caffeine: Both substances can negatively affect dopamine and hormone regulation; it's best to reduce intake.
Manage Stress Effectively: Chronic stress elevates cortisol, which can indirectly raise prolactin levels, so relaxation techniques are important.
Prioritize Sleep and Moderate Exercise: Adequate sleep and regular, moderate physical activity are crucial for maintaining healthy hormonal balance.

The Role of Diet in Managing High Prolactin

High prolactin levels are a medical condition that requires a proper diagnosis and treatment plan from a healthcare provider. While diet is not a cure, a balanced and nutrient-rich eating plan can significantly support overall hormonal health and complement medical treatments. The primary goal is to incorporate foods rich in specific vitamins and minerals that aid in the synthesis of dopamine, a neurotransmitter that naturally inhibits prolactin secretion. At the same time, it is crucial to avoid substances that may contribute to hormonal disruption or inflammation.

Essential Nutrients and Foods to Incorporate

Focusing on nutrient-dense foods is foundational to a diet that supports balanced prolactin levels. Certain vitamins and minerals are particularly important for regulating hormone production and stress response.

Vitamin B6-Rich Foods

Vitamin B6, also known as pyridoxine, plays a critical role in the production of dopamine in the brain. Increasing your intake of B6-rich foods is a key dietary strategy. Some excellent sources include:

Fish: Tuna and wild salmon.
Poultry: Chicken and turkey.
Fruits: Bananas and avocados.
Vegetables: Spinach and potatoes.
Legumes: Chickpeas.
Seeds: Sunflower seeds.

Zinc-Rich Foods

Zinc is a mineral that plays an important role in hormonal balance and can help regulate prolactin secretion. Adding more zinc to your diet can be beneficial.

Shellfish: Oysters are one of the richest sources of zinc.
Meat: Beef.
Legumes: Lentils and chickpeas.
Seeds: Pumpkin seeds.
Nuts: Cashews.

Magnesium-Rich Foods

Magnesium supports overall endocrine health, which includes the regulation of prolactin.

Leafy greens: Spinach and kale.
Nuts and seeds: Almonds, pumpkin seeds.
Legumes: Black beans.
Whole grains: Quinoa.
Dark chocolate: In moderation, this can be a good source of magnesium.

Antioxidant and Omega-3 Rich Foods

Antioxidants help reduce oxidative stress, which can contribute to hormonal imbalances. Omega-3 fatty acids also play a supportive role in overall hormonal health.

Berries: Loaded with antioxidants.
Vegetables: Leafy greens, broccoli, and pumpkin.
Fish: Salmon is a great source of both omega-3s and B6.
Seeds: Flaxseeds and chia seeds.

Foods and Substances to Limit or Avoid

Just as certain foods can help, others can potentially exacerbate the issue. It's best to limit or avoid the following to support better hormonal balance.

High-Sugar and Processed Foods

Excess sugar can lead to blood sugar imbalances, which may disrupt hormone levels, including prolactin. Limiting sugary drinks, candy, and processed snacks is recommended.

Alcohol and Excessive Caffeine

Both alcohol and excessive caffeine can disrupt hormonal balance and affect dopamine production. Avoiding or significantly reducing intake is advisable when managing high prolactin.

Excessive Dairy

Some evidence suggests that excessive dairy intake may increase prolactin levels in some individuals, possibly due to hormones present in milk. Consider limiting dairy or choosing alternative sources of calcium and protein.

Foods and Herbs with Galactagogue Properties

Certain foods and herbs are known to stimulate milk production (galactagogues), which may increase prolactin. While not everyone is sensitive, some sources suggest avoiding large quantities of these if your prolactin is high.

Fennel
Fenugreek
Oats (Note: oats are a whole grain and generally healthy, but might be best in moderation or monitored)
Cumin
Green anise

Lifestyle Adjustments for Optimal Hormonal Health

Diet is one piece of the puzzle. Other lifestyle factors play a significant role in managing prolactin levels naturally.

Manage Stress: Chronic stress increases cortisol, which can negatively impact prolactin levels. Techniques like meditation, yoga, and deep breathing can be helpful.
Get Adequate Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is essential for regulating hormones.
Exercise Moderately: Excessive, high-intensity exercise can temporarily increase prolactin. Opt for moderate, consistent activity like walking, swimming, or strength training.
Avoid Tight Clothing: Wearing uncomfortable or tight-fitting clothes, especially around the chest area, can increase prolactin through stimulation.

Comparison of Prolactin-Friendly vs. Problematic Foods


Foods to Emphasize	Foods to Limit or Avoid
Protein: Lean meats (chicken, turkey, beef), fish (tuna, salmon), legumes (chickpeas, lentils)	Processed Foods: Sugary snacks, fast food, refined carbs
Healthy Fats: Avocados, nuts (cashews, almonds), seeds (pumpkin, flax)	Excessive Caffeine: Large quantities of coffee, energy drinks
Fruits: Bananas, berries, avocados	Alcohol: All forms, including beer and wine
Vegetables: Spinach, broccoli, leafy greens, potatoes	High-Sugar Foods: Candies, soda, baked goods
Whole Grains: Quinoa	Excessive Dairy: Milk, cheese (may affect some individuals)

Conclusion

While hyperprolactinemia requires medical management, adopting a supportive diet can be a valuable part of a holistic treatment plan. By focusing on nutrient-rich foods that contain vitamin B6, zinc, and antioxidants, and limiting substances that can disrupt hormonal balance like sugar, alcohol, and excessive caffeine, individuals can help support their body's natural hormone regulation. Remember to always consult with a doctor or registered dietitian to create a plan that is right for your specific health needs.

For more information on managing hormonal health, consult reliable sources like Healthline or your physician.

Frequently Asked Questions

Foods rich in Vitamin B6 (bananas, tuna, spinach), zinc (oysters, pumpkin seeds), and antioxidants (berries, leafy greens) can help support hormonal balance and manage prolactin levels.

Some sources suggest that excessive dairy consumption might increase prolactin levels in some individuals. It may be beneficial for certain people to limit dairy intake and monitor how their body responds, or discuss it with a healthcare provider.

Yes, chronic stress is known to increase cortisol, which can have an amplifying effect on prolactin levels. Managing stress through techniques like meditation, yoga, or deep breathing can be helpful.

Vitamin B6 is essential for producing dopamine, a neurotransmitter that naturally inhibits the release of prolactin from the pituitary gland. Increasing B6 intake can therefore help regulate prolactin levels.

Processed foods and high sugar can lead to blood sugar imbalances, which may cause hormonal disruptions. A balanced diet with stable blood sugar levels is important for managing prolactin.

Some herbs, such as Vitex (chasteberry) and Ashwagandha, are anecdotally used to support hormonal health and regulate prolactin. However, you should always consult a doctor before using any herbal remedies, as they can have side effects or interact with other medications.

Some foods and herbs known as galactagogues can stimulate milk production and potentially increase prolactin, such as fennel and fenugreek. If you have high prolactin, it may be prudent to limit these.