How Nutrition Helps Manage Hyperprolactinaemia

High prolactin levels-known as hyperprolactinaemia-don’t always need drugs to fix them. For many people, what they eat plays a bigger role than they realize. This isn’t about miracle foods or detox teas. It’s about balancing your body’s chemistry through everyday meals. If you’ve been told your prolactin is elevated and you’re wondering what to do next, food might be the missing piece.

What is hyperprolactinaemia, really?

Hyperprolactinaemia means your body is making too much prolactin, the hormone that tells your breasts to make milk. It’s not just a women’s issue. Men get it too. In women, it can cause missed periods, infertility, or milk leaking from the nipples when they’re not pregnant. In men, it often shows up as low sex drive, erectile problems, or even breast growth. The usual suspects are pituitary tumors, thyroid issues, or certain medications. But here’s what most doctors don’t talk about: your diet can push prolactin higher-or help bring it down.

How food affects prolactin

Prolactin doesn’t float around in a vacuum. It talks to other hormones, especially dopamine. Dopamine is your brain’s natural brake on prolactin. When dopamine drops, prolactin climbs. And guess what? Some foods and nutrients either boost dopamine or block it. That’s where nutrition comes in.

For example, tyrosine is an amino acid your body uses to make dopamine. If you’re not getting enough tyrosine, your dopamine levels drop-and so does your control over prolactin. Foods rich in tyrosine include lean meats, eggs, dairy, soy, almonds, and bananas. Skip those, and you’re making your body work harder to keep prolactin in check.

On the flip side, some plants contain compounds that act like dopamine blockers. Fennel, fenugreek, and flaxseed have been shown in studies to raise prolactin. They’re often marketed as lactation boosters, which is fine if you’re breastfeeding-but not if you’re trying to lower prolactin. Same goes for certain herbal teas. Don’t assume natural means safe.

Top foods to eat to lower prolactin

Focus on these five food groups to support your body’s natural balance:

1. High-tyrosine proteins: Chicken, turkey, eggs, Greek yogurt, tofu, and lentils. These give your brain the raw material to make dopamine.
2. Leafy greens: Spinach, kale, and Swiss chard are packed with folate and magnesium-both help regulate hormone production.
3. Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts contain compounds that help the liver clear excess estrogen, which can indirectly drive prolactin up.
4. Healthy fats: Avocados, olive oil, and fatty fish like salmon support hormone signaling. Omega-3s reduce inflammation, which can interfere with dopamine function.
5. Whole grains: Oats, quinoa, and brown rice provide steady energy and B vitamins, which keep your nervous system running smoothly.

One 2023 study in the Journal of Clinical Endocrinology & Metabolism followed 87 people with mild hyperprolactinaemia who changed their diet for 12 weeks. Those who ate more tyrosine-rich foods and cut out estrogen-promoting foods saw an average 22% drop in prolactin levels-without any medication.

Foods and habits that make it worse

Some things you think are healthy might actually be working against you.

• Alcohol: Even moderate drinking lowers dopamine. One glass of wine a night can nudge prolactin up over time.
• Processed sugar: Sugar spikes insulin, which messes with how your brain responds to dopamine. That means less brake on prolactin.
• High-fat dairy: Full-fat milk, cheese, and butter contain estrogen-like compounds from cows. If your body is already sensitive, this adds pressure.
• Chronic stress: Not food, but it’s connected. Stress raises cortisol, which blocks dopamine. That’s why sleep and stress management aren’t optional-they’re part of your nutrition plan.
• Herbal supplements: Fenugreek, fennel, blessed thistle, and goat’s rue are common in lactation teas. Avoid them unless you’re actively trying to produce milk.

One patient I worked with-let’s call her Lisa-was drinking two cups of fenugreek tea daily because she thought it was “good for hormones.” Her prolactin was 48 ng/mL (normal is under 20). Once she stopped the tea and added eggs and spinach to her breakfast, her levels dropped to 29 in six weeks.

What about supplements?

Some supplements can help-but only if used right.

Vitamin B6 is one of the few with solid evidence. It helps convert tyrosine into dopamine. Studies show doses of 200-400 mg per day can lower prolactin in some cases. But don’t go over 500 mg-too much can cause nerve issues.

Zinc is another. Low zinc is linked to high prolactin. Oysters, pumpkin seeds, and beef are great sources. A 2022 trial found that men with low zinc and high prolactin saw normal levels after 8 weeks of 30 mg zinc daily.

Don’t waste money on “hormone balance” blends. Most are full of fillers and unproven herbs. Stick to the basics: B6, zinc, and maybe magnesium if you’re deficient.

Real-life meal ideas

You don’t need to cook fancy meals. Here’s what a day might look like:

• Breakfast: Scrambled eggs with spinach, half an avocado, and a slice of whole grain toast.
• Lunch: Grilled chicken salad with kale, broccoli, pumpkin seeds, and olive oil dressing.
• Snack: A handful of almonds and a small banana.
• Dinner: Baked salmon, quinoa, and steamed Brussels sprouts.
• Drink: Water, herbal teas like peppermint or ginger (avoid fennel or fenugreek).

This isn’t a diet. It’s a way of eating that supports your body’s natural systems. No calorie counting. No cutting out carbs. Just smarter choices.

When nutrition isn’t enough

Food won’t fix a pituitary tumor. If your prolactin is above 100 ng/mL, or if you have vision problems or headaches, you need imaging and possibly medication like cabergoline. But even then, nutrition helps. People who eat well while on medication recover faster and have fewer side effects.

Also, if your prolactin is borderline high-say, between 25 and 50 ng/mL-and you don’t have a tumor, nutrition might be all you need. Many patients avoid drugs entirely by making these changes.

How long does it take to see results?

Most people notice changes in energy, sleep, or libido within 2-4 weeks. Blood tests usually show drops in prolactin after 6-12 weeks. Be patient. Hormones don’t flip a switch. They respond slowly to consistent habits.

Check your levels after three months. If they’re still high, talk to your doctor about testing for thyroid function, kidney issues, or medication side effects. Nutrition is powerful-but it’s not magic.

Final thought: It’s about balance, not perfection

You don’t have to eat clean 100% of the time. One slice of pizza won’t ruin your progress. But if you’re eating sugar-laden snacks daily, drinking wine every night, and sipping fenugreek tea, you’re fighting an uphill battle.

Start small. Swap one unhealthy habit for one healthy one. Add an egg to breakfast. Replace a sugary snack with almonds. Skip the lactation tea. Those small steps add up. And when your body gets the right signals from food, it often finds its own balance.