What are the best supplements to balance hormones? When hormone levels are off, it can cause devastating issues for women including:
- insulin resistance,
- hot flashes and other menopausal symptoms,
- weight gain,
- irritability,
- mood swings,
- brain fog,
- low libido,
- and more
This is especially common for women over 30. So, if you relate at all, let’s discuss hormones and dive into 12 of the best supplements to balance hormones and feel your best.
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Seek Professional Medical Advice
I am not a doctor. This is NOT medical advice. I’m an educator with a passion for learning, health, and supporting the neurodivergent community.
As such, this is for educational purposes only. I encourage you to learn as much as you can by researching, reading, and seeking the insight of trusted experts. Always discuss healthcare decisions with your trusted healthcare provider.
Chronic Stress and Being a Girl
Girl, if you’re sick of mood swings, brain fog, and weight gain, you’re in good company. I’m with you 100%. A couple of years ago, after living with chronic stress for most of a decade, I hit a wall.
My mental health took a hit, I started to gain weight, my ability to concentrate was in the trashcan, the mood swings were unreal, and my family and I suffered.
No longer could I just push through and suck it up. I was done and had no choice but to stop everything and get help. And while that help has been multifaceted, one area that I’ve addressed with my doctor is my hormonal balance.
A critical piece of this journey to health has been learning about the hormones I so desperately needed to heal. It’s critical for us ladies to understand our bodies.
So, let’s briefly go over the basics of the endocrine system and get on the same page.
The Endocrine System: The Postal System
The endocrine system is responsible for the communication and integration of the different organs in the body.
Chemical messengers called “hormones” are the endocrine system’s form of communication. These messages are delivered to locations throughout the body 24/7.
In very simple terms, you can think of the endocrine system this way.
The endocrine system is like the Postal Service and hormones are the pieces of mail delivered to various locations throughout the world each day.
Types of Hormones: The Mail
The endocrine system, like the postal system, includes multiple locations of hormone production. Additionally, there are many different hormones (messengers) traveling throughout the body at any given time.
Some types of hormones include:
- Sex hormones
- Estrogen, progesterone, testosterone, LH, and FSH
- Stress hormones
- Cortisol and Epinephrine (Adrenaline)
- Insulin
- Regulates blood sugar
- Thyroid hormones
- TSH, T3, T4
- Growth hormone
Signs of Hormonal Imbalance
Some general signs of hormonal imbalance specific to women include:
- an irregular menstrual cycle,
- infertility or past infertility,
- mood swings (irritability),
- mental health issues (depression or anxiety)
- skin changes or acne and rashes,
- estrogen dominance,
- insomnia or difficulty staying asleep,
- diabetes or insulin resistance,
- headaches,
- thyroid dysfunction,
- PMDD,
- weight gain
Here’s the deal, though. While people use the term, “hormonal imbalance” often, most don’t understand what this means.
Most think only of estrogen dominance when the ratio of estrogen to progesterone is completely out of whack. And while this is a HUGE issue for many of us (including me), there’s so much more to it.
Stress and Its Impact on Hormones
Because so many of us are living in or have lived in states of chronic stress, our bodies have taken a huge hit. Specifically, our hormone balance has been damaged.
When in a state of fight or flight, the adrenal glands release adrenaline (epinephrine), a chemical that acts as both a hormone and a neurotransmitter.
- Hormone:
- Epinephrine/Adrenaline sends messages throughout the body telling the body what to do,
- Neurotransmitter:
- Epinephrine/Adrenaline stimulates the brain
Adrenaline tells the body to shift its energy away from the peripheral organs to fight or flee. For example, blood and glucose are diverted away from:
- Digestion
- You’ll have to poop later.
- Fertility
- No time for sex now.
- Kidneys
And that energy is sent to the:
- Brain
- Large muscles
Further, heart rate and blood pressure rise, and the blood is flooded with sugar to increase energy levels.
Adrenaline, Insulin, and Cortisol Levels
For many of us, after years of chronic stress, the nervous system becomes primed for this fight-or-flight response. As such, the adrenals perpetually flood the body with adrenaline and other stress hormones.
As adrenaline circulates through the body, cortisol levels increase to raise blood sugar for energy for fight-or-flight. That spike in blood sugar prompts the release of insulin to bring those blood sugar levels back down.
Often, blood sugar becomes so low as to cause hypoglycemia which is perceived as a threat to the body, prompting the cycle to continue. Thus, adrenaline is released once again.
In the end, hormone fluctuations (including estrogen dominance, thyroid dysregulation, and insulin resistance) lead to damaging effects including increased fat around the waist.
Ultimately, it’s important to understand that all hormones, like everything else in the body, are part of a never-ending system. Each one impacts the others and vice-versa.
Cortisol and the Thyroid
Let’s look at cortisol’s impact on the thyroid.
The thyroid is a butterfly-shaped gland in your neck that’s responsible for releasing thyroid hormones.
These thyroid hormones play a role in:
- metabolism,
- growth,
- development, and
- overall energy production.
Think of the thyroid gland as part of the thyroid system which is made up of several components including:
- thyroid gland
- hormones such as TSH, T3, and T4
- hypothalamus (located within the brain)
- pituitary gland (also located in the brain)
The hypothalamus sends a signal to the pituitary gland to release the hormone TSH. TSH then heads to the thyroid gland.
Once the thyroid gland gets the TSH message, it begins to produce T3 and T4 (responsible for increasing metabolic rate).
Thyroid Hormones Regulate Metabolism
Did you catch that? Thyroid hormones regulate metabolism.
So, if you want to understand better how to improve your metabolism, supporting your thyroid is essential.
However, proper thyroid functioning is based on multiple variables. And if I haven’t been clear enough, the one major variable impacting thyroid, sex hormones, and insulin levels is STRESS.
Friend, increased levels of the stress hormone cortisol suppress metabolism by interfering with the thyroid system and the female hormones, estrogen, and progesterone.
Best Supplements to Balance Hormones
We want to ingest as many vitamins and minerals through a balanced diet made of whole foods of healthy fats, proteins, and complex carbohydrates. No doubt.
However, supplementing with quality nutriceuticals can pack a mighty punch. The good news is that there are many natural supplements that can help you improve your hormonal health.
Below you’ll find 11 supplements to balance hormones naturally.
1. Magnesium
Magnesium supplements are essential for overall health as more than 50% of Americans are deficient in this essential mineral.
Supplementing with a chelated form of magnesium glycinate daily is an excellent option to improve mood, relaxation, blood pressure, and more.
Magnesium supports relaxation and our response to stress, Friend. Increase your magnesium for a jumpstart on stress resilience.
I take 400 mg of chelated Magnesium Glycinate daily.
2. Vitamin D3 with K2
One of the best supplements to balance hormones is not a vitamin at all. Vitamin D is a hormone.
Fortunately, conventional doctors know that maintaining healthy Vitamin D levels plays a vital role in long-term health as nearly every cell in the body has a Vitamin D receptor.
Vitamin D deficiency symptoms include:
- poor sleep quality,
- depression,
- hair loss,
- muscle weakness,
- lower immune quality,
- PCOS (polycystic ovary syndrome),
- endometriosis,
- and infertility
While the best way to get your body’s needed Vitamin D is traditionally through sun exposure, many people do not get the amount of sunlight that they need.
Further, research suggests that increased Vitamin D levels correspond to increased testosterone levels in men and improved reproductive function (i.e more potent sperm).
Fortunately, a healthy diet made up of a variety of foods can also improve your blood serum levels of Vitamin D.
Foods Containing Vitamin D
Some foods containing decent amounts of Vitamin D include:
- egg yolks,
- fatty fish (salmon, trout, and tuna)
- canned fish (sardines)
If you’re like me, on the other hand, you may not like fish. This is when a Vitamin D supplement can greatly improve Vitamin D blood levels.
My family of five each takes Upnourish Vitamin D3 with K2 every day. I have my Vitamin D levels tested regularly and I’ve had optimal levels each time.
Make sure to have your doctor check your vitamin D levels periodically.
Supplement Tip: Choose D Wisely
When supplementing with Vitamin D, make sure to choose a supplement of Vitamin D3 (not D2) with Vitamin K2.
Vitamin K2 must be paired with Vitamin D3 to prevent calcification deposits in the arteries.
3. Vitamin B6
B vitamins are some of the best supplements to balance hormones. One key role the B vitamins play is to support the conversion of carbohydrates into fuel for the body.
Pyridoxine, or Vitamin B6, is specifically supportive in the area of female hormonal balance.
Vitamin B6 is one of those hormone balance supplements with a number of benefits including:
- Helps the body make serotonin, the happy neurotransmitter
- Converts homocysteine into cysteine, reducing inflammation
- Think reduces cramps, headaches, and other painful PMS symptoms
In one study, women who took 50 mg of Vitamin B 6 with 200 mg of magnesium, saw improvements in anxiety-related symptoms.
I take BrainMD Neurovite Plus Multivitamin every day as it includes 25 mg of B6 to support my needs.
4. Omega-3 Fatty Acids
Healthy fats such as those found in fatty fish are vital for health.
Specific to hormone balance in women, one study found long-term supplementation of Omega-3 fish oil reduced premenstrual syndrome symptoms in a group of women.
Additionally, in one study of women with PCOS (high androgen levels and irregular periods), supplementing with Omega-3 fatty acids led to improvements in both androgen levels and improved menstrual cycles.
Here are some of my family’s favorite Omega-3 Fatty Acid supplements.
5. DIM
DIM, diindolylmethane, is a compound naturally found in cruciferous vegetables such as broccoli, cabbage, Brussels sprouts, and cauliflower.
When concentrated and taken in the form of a capsule, DIM is believed to support healthy estrogen levels which have a number of positive benefits including:
- slows some cancer cells,
- increases antioxidant levels,
- improves weight loss,
- enhances cognition (thinking)
- improves mood,
- supports prostate health in men
According to Dr. Sara Godfried, supplementing with 200 mg of DIM daily “favors the production of protective estrogens and reduces the bad ones.”
6. Vitamin C
Vitamin C is an essential nutrient that’s water soluble and cannot be stored in the body. This is why consuming it daily is a no-brainer.
Vitamin C plays an important role in supporting mental and physical health. Its powerful antioxidant properties protect us against oxidative stress and inflammation. This, in and of itself, improves immunity.
Vitamin C and Progesterone
Additionally, vitamin C improves progesterone levels which reduces the effects of estrogen dominance. Progesterone, the relaxation hormone, is known as the pregnancy hormone but also supports mood, sleep, and energy levels while reducing autoimmunity.
Each morning, I drink a tall glass of warm water mixed with 1,000 mg of Vitamin C (ascorbic acid) and a tablespoon of apple cider vinegar. This supports my digestion, my immune system, and hormonal health.
Vitamin C, ADHD, and Stimulants
If you, like me, are a woman with ADHD, consider taking Vitamin C an hour away from any stimulant medications. Acidic drinks can interfere with ADHD medications.
7. Chaste Tree Berry
Chaste Tree Berry, also known as vitex agnus-castus, is an herbal supplement believed to increase progesterone levels to improve estrogen-to-progesterone ratios.
Doses of Chaste Tree Berry widely range from 50 mg/daily to up to 400 mg/daily. Discuss your needs with your trusted healthcare professional.
8. Ashwagandha
Using adaptogenic herbs can support hormone health in both men and women.
Adaptogens contain ingredients that help us adapt to and respond well to stress, anxiety, and exhaustion. Ashwagandha is one such adaptogen known to support the stress response.
Dr. Sims recommends supplementing with Ashwagandha 300 mg once or twice a day to reduce cortisol and improve insulin sensitivity.
Next Level by Dr. Stacy Sims
- Audible Audiobook
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Dr. Stacy Sims’ book, Next Level, is jam-packed with information that will blow your mind and then, empower you to take back your life.
Learn about your hormones in perimenopause and how to overcome hormone fluctuations to improve your mental and physical health, workouts, and thrive.
9. L-Theanine
L-Theanine is an amino acid that is known to support mood by calming anxiety and improving focus.
It’s believed to interfere with the stress hormones that cause these distressing symptoms during hormone fluctuations.
Additionally, L-Theanine is often recommended for those with ADHD. And when combined with caffeine can have a synergistic effect.
Psychology Today recommends 100 mg to 400 mg a day for anxiety and sleep-related symptoms.
10. Black Cohosh
Some experts believe herbal supplements like black cohosh can be helpful for women dealing with menopausal symptoms such as:
- hot flashes,
- vasomotor symptoms,
- vaginal dryness,
- heart palpitations,
- vertigo and tinnitus,
- irritability,
In one study of 120 postmenopausal women, Black Cohosh effectively reduced hot flashes and night sweats.
Another study supports the combined use of St. John’s Wort with Block Cohosh to minimize the side effects of low estrogen including hot flashes.
Dr. Sara Godfried recommends doses of 40-80 mg of Black Cohosh.
11. St. John’s Wort
St. John’s Wort is a plant that can be used to support the effects of monthly hormonal changes, by increasing mood and decreasing chronic fatigue and other symptoms of PMS.
Additionally, research has shown that St. John’s Wort helps post-menopausal women with mood.
According to Dr. Axe, the dosage of St. John’s Wort is dependent upon the desired outcome. However, in adults:
- Depression and Anxiety: 300 mg three times a day
- Menopausal Symptoms: 300 mg once a day for 12 weeks
Because St. John’s Wort should not be used when taking an SSRI or other medications, it’s important to discuss its use with your healthcare provider BEFORE supplementing.
12. Ora Organic Hormonious
Ora Organics reached out to me about a year ago and sent me a beautiful gift box of supplements for women. It took me about 6 months to open the package. Because of my chronic exhaustion and hormonal issues related to perimenopause, I started Hormonious. The product includes a combination of following adaptogens:
- Burdock
- Gelatanized Maca Root
- Ashwagandha
- Cordyceps
- Holy Basil
- Vitamin C from Acerola
I used the 30-day supply of their Hormonious organic adaptogen capsules. About two weeks in, I noticed that my morning workouts were easier. I was more motivated to run faster and lift heavier weights. Truthfully, I thought the energy boost was a fluke.
Until I finished the bottle, and noticed my energy levels plummeting again. Shortly thereafter, I bought two more bottles and am so glad I did.
What are Endocrine Disruptors?
When talking about balancing our hormones for optimal health, we can’t ignore the topic of endocrine disruptors.
So, what ate endocrine disruptors? Endocrine disruptors are chemicals that interfere with how the body’s hormone work.
They can imitate other hormones and trick the body into thinking they’re hormones. As such, endocrine disruptors can wreak havoc on the different processes of the body systems.
These disruptors are found in everyday products such as:
- plastics,
- food can liners,
- receipts,
- detergents,
- plastic toys,
- skincare products,
- and more
Endocrine disruptors have led to medical conditions such as breast cancer, reproductive disorders, endometriosis, adrenal fatigue, and thyroid dysfunction.
While we can’t avoid them all, there are things we can do to protect ourselves from the toxic effects of endocrine disrupters by choosing our products carefully.
- Non-toxic cleaning supplies
- Check your beauty products
- Eat organic whenever possible
Recap: Best Supplements to Balance Hormones
Ok, Friend. This whole hormone thing is a lot. It’s not easy, but we can’t give up.
I truly believe that it’s essential for us ladies to take back the power of our health. And the number one thing we can do is to learn about our bodies.
Once we do this, we’re better able to support ourselves and the other girls and ladies in our lives.
So, what are your thoughts? Did I miss one of your favorite supplements to balance hormones?
Related:
Do Hormones Like Progesterone Cause Anxiety & PMDD?
15 Best ADHD Supplements to Improve Symptoms Naturally
63 Adult ADHD Symptoms in Women with FREE Checklist!
About the Author:
Lindsay is a trauma-informed educator with a Master’s Degree in Teaching. Her mission is to support moms to equip neurodivergent kids (ADHD, Autism, Dyslexia, Anxiety) to thrive as exactly who they’ve been created to be. Wait until you hear the story that led to it all…
