Top 8 Supplements for Women Who Want Better Hormone Balance

Hormonal imbalances affect millions of women, yet many go undiagnosed or untreated. Whether you're experiencing mood swings, irregular periods, fatigue, or stubborn weight gain, hormones are often at the root of these symptoms. Thankfully, a combination of lifestyle changes and strategic supplementation can help restore balance and improve overall well-being. 

Hormones are the chemical messengers that regulate every major function in the female body; from energy levels and mood to metabolism, reproduction, and even skin clarity. When they become dysregulated due to stress, poor nutrition, toxins, or natural life transitions like perimenopause or menopause, women often experience cascading effects that are hard to pinpoint and resolve.

In this guide, we break down the top evidence-based supplements that support hormonal health. You likely don’t need every supplement on this list—instead, use it as a menu of options based on your symptoms, lifestyle, and potential deficiencies. Working with a healthcare provider or a registered dietitian can also help tailor your choices for best results.

What Is Hormonal Imbalance?  

Hormonal imbalance occurs when there's too much or too little of a hormone in the bloodstream. For women, a few key hormones include:

• Estrogen

• Progesterone

• Testosterone

• Thyroid hormones (T3, T4, TSH)

• Cortisol

• Insulin

Imbalances in these can disrupt everything from sleep and metabolism to reproductive health, mood, and weight. Some imbalances are transient and caused by short-term stress or diet shifts, while others may be chronic and indicative of deeper dysfunction such as polycystic ovary syndrome (PCOS), hypothyroidism, or adrenal fatigue.

 Common Symptoms: 

• Mild: Fatigue, bloating, brain fog, sleep disturbances, irritability
• Moderate: Irregular cycles, PMS, low libido, anxiety, mild depression, weight gain
• Severe: PCOS, infertility, amenorrhea, persistent mood disorders, hypothyroidism, endometriosis

 Contributors to Imbalance: 

• Chronic stress: Raises stress hormones, suppresses reproductive hormones
• Nutrient deficiencies: Magnesium, B-vitamins, vitamin D, and omegas are frequently lacking
• Environmental toxins: Xenoestrogens and endocrine-disrupting chemicals (EDCs)
• Gut dysbiosis: Affects estrogen metabolism through the estrobolome
• Overexercising or under-eating: Suppresses ovulation and lowers thyroid function

 Seek Medical Advice If You Experience: 

• Missing periods for 3+ months

• Extreme fatigue despite adequate rest

• Sudden weight gain or loss

• Excessive hair loss or facial hair

• Difficulty conceiving or history of miscarriage

• Chronic anxiety or depressive symptoms unresponsive to lifestyle changes

 Key Tests to Ask For: 

• Sex hormones (estradiol, progesterone, testosterone, SHBG)

• Thyroid panel (TSH, Free T3, Free T4, Reverse T3)

• Cortisol (morning serum or salivary rhythm test)

• Fasting insulin and glucose; HOMA-IR for insulin resistance

• DHEA-S, LH, FSH (especially for women with cycle irregularities)

How Supplements Help: 

Supplements won’t replace hormones if you're dealing with a diagnosed endocrine disorder that requires medication. However, they can be incredibly effective in addressing the root causes of imbalance:

• Nutrient support: Correcting key deficiencies that impair hormone production

• Adaptogenic regulation: Supporting the HPA axis and cortisol rhythm

• Anti-inflammatory effects: Reducing systemic inflammation that disrupts signaling

• Gut support: Enhancing elimination of excess estrogens

1. Magnesium 

Magnesium is a foundational mineral involved in over 300 enzymatic reactions in the body, making it essential for optimal health and hormone balance. It's particularly important for women, as it directly supports the production and regulation of hormones including thyroid hormones, estrogen, progesterone, and testosterone.

Unfortunately, many individuals fall short of their magnesium needs due to modern dietary habits. Pumpkin seeds, dark chocolate, brazil nuts, black beans, avocados, and leafy greens are all excellent food sources, although meeting optimal levels through food alone can be difficult. Refined foods, excess caffeine, sugar, alcohol, and chronic stress all contribute to magnesium depletion. Women in perimenopause, those with PCOS, or those transitioning off birth control may be especially vulnerable to deficiency and could greatly benefit from magnesium supplementation.

When choosing a supplement, the form of magnesium matters. Magnesium glycinate is a great option for calming the nervous system and improving sleep. Magnesium threonate is known for its unique ability to cross the blood-brain barrier, supporting cognitive function and brain health. Magnesium malate, on the other hand, is often preferred for those experiencing muscle cramps, fatigue, or physical tension, as it plays a role in energy production and muscle relaxation. You can learn more about the different forms of magnesium here.

Key Benefits: 

• Reduces PMS and menstrual cramping by relaxing smooth muscle tissue and easing uterine contractions.

• Supports adrenal and thyroid health, improving energy and hormonal rhythm.

• Regulates cortisol, helping to stabilize stress levels and indirectly supporting sex hormone balance.

• Improves blood sugar control, which is especially helpful for women with insulin resistance or PCOS.

• Eases menopausal symptoms, such as hot flashes, irritability, and disrupted sleep.

• Promotes deeper, more restorative sleep by supporting the neurotransmitter GABA and reducing nighttime urination.

 How It Works: 

• It modulates cortisol, reducing the body’s stress load and preventing hormone disruption.

• It helps convert inactive thyroid hormone (T4) into active T3, supporting metabolism and energy.

• It improves insulin sensitivity, stabilizing blood sugar and reducing inflammatory signaling.

• It enhances neurotransmitter activity, helping improve mood, sleep, and stress resilience.

Dosage: 

200–400 mg, ideally taken in the evening to support relaxation and sleep.

Omega-3 fatty acids—particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—are essential fats with powerful anti-inflammatory and hormone-supportive properties. They play a critical role in cell membrane health, brain function, and hormone signaling, making them especially important for women navigating hormonal fluctuations throughout the menstrual cycle, pregnancy, perimenopause, and beyond.

While the body can technically convert plant-based ALA (alpha-linolenic acid) from sources like flaxseeds and chia seeds into EPA and DHA, the conversion rate is extremely low. Fatty fish like salmon, sardines, mackerel, and anchovies are the richest sources, but many women either don’t eat fish frequently enough or struggle to get adequate amounts through diet alone. In addition, high intake of omega-6 fats from processed foods can disrupt the optimal omega-3 to omega-6 ratio, contributing to chronic inflammation and hormonal dysregulation.

When choosing an omega-3 supplement, look for one that contains high-potency EPA and DHA, ideally in triglyceride form for better absorption. For those who prefer plant-based options, algal oil is a vegan-friendly source of DHA, though EPA content tends to be lower. You can learn more about omega-3 sources and forms here.

Key Benefits:

• Reduces inflammation, which is a major contributor to hormone imbalance and menstrual discomfort.

• Improves skin health, particularly for acne or dry skin related to hormonal changes.

• Supports mood and cognitive function, especially during PMS and postpartum periods.

• Promotes healthy ovulation and fertility by improving cervical fluid quality and hormone signaling.

• Eases perimenopausal symptoms, such as hot flashes, brain fog, and joint pain.

• Supports cardiovascular health, which is crucial during hormonal shifts that affect lipid metabolism.

How It Works:

• Acts as a precursor to anti-inflammatory prostaglandins, balancing the inflammatory response tied to menstrual pain and immune signaling.

• Enhances cell membrane fluidity, which is essential for hormone receptor sensitivity.

• Modulates the HPA axis, helping regulate the stress response and prevent cortisol-driven hormone disruption.

• Supports neurotransmitter activity (like serotonin and dopamine), improving mood stability during hormonal transitions.

Dosage:  

1,000–3,000 mg combined EPA/DHA daily. It's best taken with food (especially fats) to enhance absorption.

Vitamin D is a fat-soluble vitamin that functions more like a prohormone, playing a direct role in hormone production, immune function, bone health, and mood regulation. It’s especially critical for women’s health, as every cell that produces hormones has a receptor for vitamin D, including cells in the ovaries, thyroid, and adrenal glands.

Despite its importance, vitamin D deficiency is incredibly common, particularly in those who live in northern latitudes, use sunscreen regularly, have darker skin tones, or spend much of their time indoors. While small amounts of vitamin D can be found in foods like fatty fish, egg yolks, and fortified dairy, sun exposure remains the primary natural source; and even that may not be sufficient year-round. This makes supplementation an essential tool for maintaining optimal hormone health and overall well-being.

When choosing a supplement, opt for vitamin D3 (cholecalciferol) over D2, as it’s the more biologically active and effective form. You may have heard to look for supplements that also include vitamin K2, which helps direct calcium into bones and away from soft tissues; however, vitamin K is readily available through the diet from leafy greens, fermented foods, and certain animal products. Most individuals meet their needs without supplementation, so it’s not a necessary inclusion. You can learn more about vitamin D forms and testing here.

Key Benefits: 

• Supports estrogen and progesterone balance, especially during perimenopause and luteal phase shifts.

• Improves mood and reduces anxiety, particularly in women with seasonal affective disorder or PMS.

• Promotes fertility by supporting healthy egg quality, menstrual regularity, and ovulation.

• Enhances thyroid function, which relies on adequate vitamin D for proper hormone conversion.

• Strengthens the immune system, reducing inflammation and autoimmune risk tied to hormone dysregulation.

• Protects bone density, especially critical as estrogen declines during menopause.

How It Works:  

• Acts as a hormonal signal that influences the function of ovaries, adrenal glands, and the thyroid.

• Regulates calcium and phosphorus absorption, supporting bone strength and neuromuscular health.

• Modulates immune responses, reducing inflammatory cytokines that can impair hormone signaling.

• Enhances the expression of enzymes involved in estrogen metabolism, helping maintain a healthy hormonal balance.

Dosage:  

2,000–5,000 IU D3 depending on baseline levels, sun exposure, and individual needs. Testing your blood level (25(OH)D) is recommended for personalized dosing. Take with a meal that contains fat to enhance absorption.

Ashwagandha (Withania somnifera) is a revered adaptogenic herb in Ayurvedic medicine known for its ability to enhance the body’s resilience to physical and emotional stress. As an adaptogen, it helps bring balance to the hypothalamic-pituitary-adrenal (HPA) axis, which plays a central role in regulating hormone production, especially during times of chronic stress, burnout, or hormonal transitions.

Ashwagandha is particularly beneficial for women navigating high stress, irregular cycles, low libido, fatigue, or mood imbalances related to cortisol dysregulation. Because of its ability to calm the nervous system while simultaneously supporting energy levels, ashwagandha is considered both restorative and strengthening; an ideal combination for women experiencing hormonal imbalances driven by overwork, poor sleep, or chronic anxiety.

When choosing a supplement, look for standardized withanolides extracts, which means it is a high-potency form of ashwagandha. These standardized extracts ensure consistent dosing of active compounds called withanolides, which are key to its adaptogenic effects. You can learn more about ashwagandha forms and sourcing here.

Key Benefits: 

• Reduces cortisol levels, helping to rebalance estrogen, progesterone, and testosterone.

• Improves mood and reduces anxiety, especially in women with PMS or perimenopausal irritability.

• Supports thyroid function, particularly for those with subclinical hypothyroidism or Hashimoto’s.

• Enhances libido and sexual function, which are often impacted by chronic stress and fatigue.

• Improves energy and focus by reducing mental fatigue and stabilizing circadian rhythms.

• Promotes better sleep quality by calming the nervous system and lowering nighttime cortisol spikes.

How It Works:  

• Regulates the HPA axis, helping reduce cortisol and DHEA imbalances that disrupt sex hormone production.

• Enhances GABA activity, promoting a calming effect on the nervous system.

• Modulates thyroid hormone production, particularly increasing T3 and T4 in those with low levels.

• Supports neurotransmitter balance, improving resilience to stress, anxiety, and depression.

Dosage:  

300–600 mg of standardized extract, taken once or twice daily. Most commonly taken in the morning or evening depending on individual needs: morning for energy, evening for sleep support.

B-complex vitamins are a group of eight essential water-soluble nutrients that work together to support energy production, hormone synthesis, detoxification, brain function, and stress resilience. These include: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B7 (biotin), B9 (folate), and B12 (cobalamin).

Women with hormonal imbalances, high stress, fatigue, or those on hormonal birth control, often have higher needs for B vitamins, especially B6, B9, and B12, which are directly involved in neurotransmitter production, methylation, and estrogen detoxification. Low intake or poor absorption of B vitamins can lead to irregular cycles, mood swings, low energy, and even elevated homocysteine levels, which are linked to inflammation and cardiovascular risk.

When choosing a supplement, look for a formula that includes methylated forms of key B vitamins like methylfolate (5-MTHF) and methylcobalamin rather than synthetic forms like folic acid or cyanocobalamin, especially for women with MTHFR gene variants. An active B-complex ensures better absorption and utilization, particularly for women under stress or with increased metabolic demand.

 Key Benefits: 

• Supports energy production at the cellular level, reducing fatigue and brain fog.

• Promotes mood stability and mental clarity by supporting serotonin, dopamine, and GABA production.

• Enhances estrogen metabolism, especially during the luteal phase and perimenopause.

• Improves fertility and pregnancy outcomes, particularly through adequate folate and B12.

• Supports adrenal function, helping the body adapt to chronic stress and burnout.

• Reduces PMS symptoms, including irritability, bloating, and low mood.

How It Works:  

• B6 helps convert tryptophan to serotonin, improving mood and reducing PMS symptoms.

• B9 and B12 support methylation, which is essential for DNA repair, detoxification, and hormone metabolism.

• B5 is crucial for adrenal hormone synthesis, including cortisol and DHEA.

• B2 and B3 support oxidative metabolism, enhancing ATP (energy) production in mitochondria.

Dosage:  

Dosage varies by formula, but a high-quality B-complex typically contains 100%–300% of the daily value of each B vitamin. Methylated forms are preferred. Take with food, ideally in the morning or early afternoon to avoid interference with sleep.

Inositol is a vitamin-like compound (sometimes referred to as vitamin B8) that plays a vital role in cellular signaling, insulin sensitivity, ovarian function, and mood regulation. Though not officially classified as a vitamin, it acts as a powerful metabolic and reproductive support nutrient particularly for women dealing with hormonal imbalances such as PCOS, irregular cycles, or insulin resistance.

There are several forms of inositol, but the two most clinically relevant are myo-inositol (MI) and D-chiro-inositol (DCI). Both are naturally found in the body and work to regulate insulin and hormonal activity. Research has shown that a 40:1 ratio of myo-inositol to D-chiro-inositol most closely mimics the body’s natural balance and is particularly effective in supporting ovarian health, menstrual regularity, and metabolic function in women with PCOS.

While small amounts of inositol can be found in foods like citrus fruits, beans, and whole grains, therapeutic doses are difficult to obtain through diet alone. Supplementation offers a highly targeted and effective approach for women dealing with insulin-related hormone disruptions.

Key Benefits: 

• Restores ovulation and menstrual regularity, especially in women with PCOS.

• Improves insulin sensitivity, helping to stabilize blood sugar and reduce androgen excess.

• Reduces symptoms of PMS and PMDD, including anxiety, mood swings, and cravings.

• Supports egg quality and fertility, particularly when paired with folate.

• Lowers testosterone levels and improves signs of androgen dominance like acne or hair thinning.

• Enhances metabolic health, reducing the risk of metabolic syndrome and gestational diabetes.

How It Works:  

• Acts as a second messenger in insulin signaling, improving glucose uptake and reducing insulin resistance.

• Promotes FSH (follicle-stimulating hormone) signaling, which is essential for healthy ovulation.

• Balances androgen production, lowering excess testosterone that disrupts the menstrual cycle.

• Supports serotonin receptor function, improving mood and reducing symptoms of anxiety and depression.

Dosage: 

2,000 mg myo-inositol, daily. 

Probiotics are live microorganisms that help maintain a healthy balance of bacteria in the gut, playing a vital role in digestion, immune function, nutrient absorption, inflammation control, and hormone regulation. For women, the gut microbiome also has a direct impact on estrogen metabolism, cycle regularity, skin health, mood, and even vaginal health.

The connection between gut and hormone health is often overlooked, but it’s crucial. A specific collection of gut bacteria called the estrobolome is responsible for regulating circulating estrogen by producing enzymes (like beta-glucuronidase) that influence how much estrogen is reabsorbed or excreted. When gut bacteria are out of balance, it can lead to estrogen dominance, which contributes to PMS, heavy periods, fibroids, acne, and mood swings.

When choosing a probiotic, look for a multi-strain formula that includes Lactobacillus and Bifidobacterium species, both of which are well-studied for supporting digestive, immune, and vaginal health. Strains like Lactobacillus rhamnosus GR-1, Lactobacillus reuteri, and Bifidobacterium lactis are especially beneficial for women. Some blends also include prebiotics or postbiotics to enhance efficacy.

Key Benefits: 

• Supports estrogen balance by aiding in proper estrogen detox and excretion.

• Reduces bloating, constipation, and digestive discomfort, which often worsen during hormonal shifts.

• Improves skin health, especially for acne tied to gut dysbiosis or estrogen imbalance.

• Promotes vaginal health, preventing yeast infections and bacterial vaginosis.

• Modulates inflammation, reducing hormone-related symptoms like cramps and joint pain.

• Enhances mood and mental health, via the gut-brain axis and neurotransmitter support.

How It Works:  

• Supports the estrobolome, optimizing estrogen metabolism and detoxification.

• Enhances the gut lining, reducing intestinal permeability (“leaky gut”) that can drive inflammation and hormone disruption.

• Influences serotonin production, as over 90% of serotonin is made in the gut.

• Modulates the immune system, helping reduce autoimmune triggers and chronic inflammation that can affect hormone health.

Dosage: 

Look for a probiotic providing 10–50 billion CFUs (colony-forming units) per serving with a diverse range of strains. Take daily, preferably with food. Refrigerated or shelf-stable options can both be effective if well-formulated.

Rhodiola (Rhodiola rosea) is a powerful adaptogenic herb that helps the body adapt to physical, emotional, and environmental stress. Native to cold, mountainous regions of Europe and Asia, it has been used for centuries to boost stamina, mental performance, and resilience to fatigue. For women, Rhodiola offers unique benefits related to stress-induced hormone disruption, low energy, mental burnout, and irregular cycles.

Like ashwagandha, Rhodiola works on the hypothalamic-pituitary-adrenal (HPA) axis, but it has more stimulating and energizing effects, making it especially helpful for women who feel chronically drained, mentally foggy, or overtrained. It’s particularly well-suited for high-performers and those in demanding life stages like perimenopause, early motherhood, or intense athletic training.

When choosing a Rhodiola supplement, look for standardized extracts containing 3% rosavins and 1% salidroside, which are the two primary active compounds associated with its adaptogenic effects. Rhodiola is best taken in the morning or early afternoon, as it can be stimulating for some individuals. 

 Key Benefits:

• Reduces physical and mental fatigue, improving energy and stamina under stress.

• Supports cortisol regulation, helping buffer hormonal imbalances caused by chronic stress.

• Enhances mental clarity and focus, especially during hormonal fluctuations like PMS or perimenopause.

• Improves mood and motivation, making it useful for low-grade depression or burnout.

• Supports exercise performance and recovery, ideal for active women or athletes.

• Helps regulate menstrual cycles disrupted by stress or overexertion.

How It Works:  

• Modulates the HPA axis, reducing excessive cortisol production while enhancing adrenal resilience.

• Increases cellular ATP production, boosting energy and reducing fatigue at the mitochondrial level.

• Enhances serotonin and dopamine activity, promoting better mood and motivation.

• Acts as a neuroprotective agent, supporting cognitive function under prolonged stress.

Dosage:  

200–400 mg/day standardized to 3% rosavins and 1% salidroside. Take in the morning or early afternoon to avoid potential interference with sleep.