The Best Sources of Cholesterol: Foods & Supplements That Support Hormone Health
After learning that cholesterol is essential for your body—especially for hormones, brain function, and overall health—the next question becomes:
“How do I support healthy cholesterol levels naturally?”
The good news is your body makes most of the cholesterol it needs. But your diet and targeted supplementation can play a powerful role in supporting optimal balance, especially during times like pregnancy, postpartum, and menopause.
Let’s break it down.
Cholesterol From Food: Nature Got This Right
For years, dietary cholesterol was blamed for health problems, but we now understand that whole, nutrient-dense foods containing cholesterol are some of the most supportive foods you can eat.
Here are some of the best sources:
Eggs (Especially the Yolks)…IF you’re not allergic!!
Eggs are one of the most powerful foods for hormone health.
They’re rich in:
Cholesterol (critical for hormone production)
Choline (essential for brain and nervous system health)
Healthy fats and protein
Key point: The yolk is where the nutrients live…don’t skip it.
We also recommend getting tested for chicken egg allergies, as this allergy is extremely common. If you are alletgic, we recommend duck eggs as a substitute!
Grass-Fed Butter & Ghee
High-quality fats like butter and ghee provide:
Cholesterol
Fat-soluble vitamins (A, D, E, K)
Butyrate for gut health
These fats help support hormone production and nutrient absorption.
Red Meat (Especially Grass-Fed & Grasee-Finished)
Red meat is often misunderstood, but it’s incredibly nutrient-dense.
It provides:
Cholesterol
Iron (critical for women)
B vitamins (energy + metabolism)
Protein for tissue repair
Choosing high-quality, grass-fed sources makes a big difference.
Organ Meats (Nature’s Multivitamin)
Organ meats like liver are some of the most nutrient-rich foods available.
They’re packed with:
Cholesterol
Vitamin A
B vitamins
Minerals that support hormone balance
Even small amounts can be incredibly beneficial.
Full-Fat Dairy
Full-fat dairy contains:
Cholesterol
Healthy fats
Fat-soluble vitamins
Skip the “non-fat” and “low-fat” choices… AND opt for high-quality, minimally processed (preferably RAW!!) sources when possible.
What About Supplements?
While whole foods should always be the foundation, supplements can play a supportive role, especially if someone is depleted, healing, or going through a hormonal transition.
Here are a few that can help support cholesterol balance and utilization:
Omega-3 Fatty Acids
These don’t contain cholesterol, but they help:
Reduce inflammation
Support healthy lipid balance
Protect cardiovascular health
A great source includes cod liver oil.
Vitamin D
Vitamin D works closely with cholesterol in the body and is critical for:
Hormone signaling
Immune function
Bone health
Low vitamin D is incredibly common and can impact overall balance.
B Vitamins
B vitamins support:
Liver function
Energy production
Cholesterol metabolism
They’re especially important during stress, pregnancy, and menopause.
Liver Support Supplements
Since the liver plays a central role in cholesterol production and regulation, supporting it can be key.
Common supportive ingredients include:
Our liver glandular!
Nutrients that aid detoxification pathways - we go through this conversation with many of our patients.
A Quick Reality Check on “Lowering Cholesterol”
We are not focused on lowering cholesterol because, well, our body will not function optimally without it!
Support the body’s natural processes
Reduce inflammation
Balance blood sugar
Nourish with real, whole foods
Because when the body is functioning properly, cholesterol tends to regulate itself.
Final Thoughts
Cholesterol isn’t something you need to fear—it’s something your body depends on.
By incorporating nutrient-dense foods and using targeted supplements when needed, you can:
Support hormone production
Improve energy and brain function
Help your body adapt through different life stages
This is especially important for women navigating fertility, pregnancy, postpartum, and menopause.