Hormone Balance Supplements
Symptoms // Vitamins // Herbs // Other Supplements // Conclusion
“There are no bad soldiers, only bad generals.” Whether or not that saying is true during war, it’s definitely true in your body, where endocrine issues are usually not so much a matter of good or bad hormones but the right amounts of those hormones.
When the generals in our bodies — e.g., glands and organs — make bad decisions, hormonal imbalance can result, creating chaos for women as they enter perimenopause and menopause, which can begin as early as their mid-30s.
While there are countless different causes of hormonal imbalance, stress and its downstream effects — elevated cortisol and often subsequent blood sugar levels, trouble sleeping, and weight gain, among others — can at times be addressed with simple changes to lifestyle.
A balanced diet, healthy movement, stress-reduction techniques, sleep, and supplements all help to balance hormones. In this article, we’ll focus on science-backed supplements that help support hormone balance.
Signs and Symptoms of Hormonal Imbalance
There is a wide range of symptoms that can be associated with hormonal imbalance. The most common include:
“Mood symptoms tend to appear first, then our menses may change, and we begin to feel tired, we have difficulty sleeping, and our bodies tend to [accumulate] weight around the middle,” says Dr. Wendy Ellis, ND, a naturopathic physician with 20 years of experience working in the area of menopause. “Although a natural part of aging, this period of time is very stressful for women.”
Stress is among the areas that are partially within our control, and bears special attention due to the unique cascade of effects associated with it — namely, the cortisol response. In times of acute distress, this response can be really helpful:
- Adrenaline is released, elevating heart rate for heightened function
- Cortisol is released, which deploys glucose to meet the resultant need for fuel
Allowed to persist, however, this can disrupt the relationship between the body’s stress response system (called the hypothalamic-pituitary-adrenal axis, or HPA axis) and its reproductive health system (the hypothalamic-pituitary-gonadal axis, or HPG axis).
Continual stress can beget the continual release of cortisol, causing issues like higher blood sugar levels, weight gain, trouble sleeping, and more. The result can disrupt hormone production — including estrogen — and lead to menstrual cycle issues such as missed and irregular periods, mood changes, and other symptoms.
A number of vitamins, minerals, herbs, and other supplements have been scientifically researched for their help in mitigating these effects by either reducing their prevalence and/or severity.
Vitamins and Minerals That Can Help Support Hormone Balance
In addition to dietary and lifestyle changes, there are certain vitamins and minerals that are particularly important to help support hormonal balance. Many women have gaps in their diet and may struggle to meet their nutritional needs, which is where supplements can help.
Keep in mind that supplement recommendations should be discussed with your doctor and dietitian, as needs can vary based on symptoms, medical history, dietary intake, medication use, and more.
1. Magnesium*
Recommended intake: 420 mg/day
Roughly two-thirds of adults don’t consume enough magnesium, a mineral that plays a vital role in the regulation and secretion of hormones that serve a wide range of functions:
- Stress response. Research finds that magnesium may influence susceptibility to stress, while stress may, in turn, affect levels of magnesium in the body. It is believed magnesium may subsequently help support healthy cortisol levels.
- Insulin sensitivity. A similar bi-directional relationship has been researched between insulin sensitivity and magnesium deficiency, which may impact the release of insulin.
- Thyroid function. Magnesium assists in the balanced secretion of thyroid hormones and also plays a key role in the secretion of the active form of thyroid hormone triiodothyronine (T3).
- Bone health. Magnesium influences hormones that regulate bone composition, including parathyroid hormone and calcitonin, which help maintain healthy calcium levels.
2. B vitamins*
The B vitamins comprise a group of essential nutrients that play pivotal roles in various bodily functions, with two being of particular interest in hormone health.
Vitamin B5 (pantothenic acid)*: Helps promote energy production through its role in the metabolism of carbohydrates, fat, and protein and is essential for hormone production.
Recommended intake: 5 mg/day
Vitamin B6 (pyridoxine)*: Is key to hormone metabolism and the synthesis of neurotransmitters, which are chemical messengers that facilitate communication between cells.
Recommended intake: 1.6 mg
3. Vitamin D*
Recommended intake: 20 mcg (800 IU)/day
Ninety-four percent of Americans aren’t consuming vitamin D — which is itself considered a hormone — in recommended amounts from food and beverages. That can be problematic, since it aids in a variety of processes:
Vitamin D3, known also as cholecalciferol, is the preferred form of the micronutrient which, evidence suggests, increases blood levels of vitamin D more effectively and maintains these higher levels longer than vitamin D2 does.
4. Zinc*
Recommended intake: 11 mg/day
Zinc is a mineral that serves as a structural component of sex hormone receptors. And, given that it also acts like an antioxidant in the body, zinc may help protect sperm and eggs against damage from free radicals.
5. Iodine*
Recommended intake: 150 mcg/day
Iodine is a crucial component of two thyroid hormones — thyroxine (T4) and triiodothyronine (T3) — that regulate important biochemical processes, including protein synthesis and enzyme function, and are vital for a healthy metabolism.
Iodine deficiency can lead to hormonal imbalances and symptoms such as fatigue, weight gain, and cold sensitivity.
Thanks to a diverse food supply and iodized salt, significant iodine deficiency is now rare in North America. However, if you don’t use iodized salt or you follow a strict vegan diet that excludes fish, eggs, and dairy, you may want to consider iodine-fortified foods or an iodine supplement.
6. Chromium*
Recommended intake: 35 mcg/day
Chromium may support insulin sensitivity and therefore help stabilize glucose spikes, which can be important for addressing various hormonal issues.
Decreased insulin sensitivity is common among women who have certain hormonal imbalances, and studies have explored the use of chromium supplements for individuals with these imbalances to support healthy glycemic levels.
Dietary supplements with chromium come in several forms, including the following:
- Chromium picolinate (considered to be the most efficacious form of chromium supplementation)
- Chromium nicotinate
- Chromium polynicotinate
- Chromium chloride
- Chromium histidinate
Herbs That Can Help Support Hormone Balance
Those looking for herbs that can help support hormone balance are likelier to find them in supplement form, as these nutrients are not typically obtained through the diet.
More common in functional and naturopathic care, herbal solutions for hormonal imbalance present unique circumstances relative to other nutrients.
“While herbal supplements can be a beneficial addition [to the diet], safety and caution are important considerations,” says Laura Farrell, RD, CDN, a registered dietitian based in New York. It’s essential to consult with your doctor about potential drug interactions and to work with a registered dietitian to find high-quality supplements.
7. Ashwagandha*
Ashwagandha is an adaptogenic herb that may help the body cope with stress. When stress levels rise, cortisol — the primary stress hormone — can increase, leading to issues such as weight gain, fatigue, irritability, and more. Research supports ashwagandha’s use in helping to lower cortisol levels.
Ordinarily, studies suggest that 250 to 500 milligrams (mg) of ashwagandha daily for at least one month may be beneficial. The 125 mg of ashwagandha in Belle Vitale Daily Hormone & Stress Support, however, is a more potent extract, making it more efficacious in smaller amounts.
8. Chasteberry (vitex)*
Chasteberry, also known as Vitex agnus-castus, is believed to act in a couple of ways to help maintain hormone balance:
Check here for beneficial effects and recommended amounts.
9. Rhodiola*
Rhodiola rosea is an adaptogenic herb known for its potential to help the body manage stress-related fatigue. It may help enhance mood, provide antioxidant effects, improve resilience to stress, and reduce fatigue by influencing neurotransmitters and the stress response system.
For stress and hormonal support, a typical recommended serving is 200 to 600 mg of standardized extract per day, often standardized to contain 3 percent rosavins and 1 percent salidroside.
10. Black cohosh root*
Black cohosh root is a perennial plant that, when supplemented, may help alleviate menopause symptoms such as:
- Night sweats
- Hot flashes
- Vaginal dryness
- Irritability
- Sleep disturbances
“There are so many amazing herbs that have positive impacts on our hormonal health, specifically phytoestrogen herbs,” Dr. Ellis says.
Phytoestrogenic herbs are compounds similar to estrogen that impact estrogen receptors. Black cohosh is one of the most studied and widely used phytoestrogens, and is very well known for its ability to help with hot flashes and sleep.
Recommended amounts of black cohosh can differ significantly across brands, and many healthcare experts suggest limiting its use. So, click here for additional guidance from the National Institutes of Health (NIH).
11. Nigella seeds*
Research suggests that black seed oil from the Nigella sativa plant may help support hormonal balance in a couple ways:
- A systematic review found that Nigella sativa might offer benefits related to blood glucose metabolism, cholesterol levels, and markers of inflammation and oxidative stress.
- Early animal studies found it may affect levels of hormones like triiodothyronine, thyroxine, thyroid peroxidase, estrogen, progesterone, follicle-stimulating hormone, and luteinizing hormone. However, it appears to lower levels of prostaglandins and cortisol.
More research is needed to determine the recommended amount of black seed oil for humans.
12. Mulberry leaf extract*
Dr. Ellis explains that mulberry leaf extract has been shown to support cardiovascular health and blood sugar metabolism.
“As we approach menopause, our cardiovascular and diabetes risk rises (along with our waistlines), and mulberry leaf extract is an excellent antioxidant herb that has been shown to have a positive impact on cardiometabolic risk,” she says.
Mulberry leaf extract may help balance hormones by supporting healthy blood glucose levels. Compounds in white mulberry reduce the breakdown of sugar in the gut, leaving less to be absorbed into the bloodstream, thereby reducing spikes.
13. Licorice root*
Licorice root has gained attention in herbal medicine for its potential effects on adrenal function, particularly cortisol metabolism.
It is also being studied for its possible estrogenic activity, which may help manage symptoms associated with menopause such as hot flashes, vaginal dryness, and mood changes.
That said, more research is needed to determine the definitive benefits of licorice root and appropriate intakes. It’s important to proceed with care, as licorice root is also associated with potential unwanted effects on blood pressure.
Other Hormone Balance Supplements
14. Probiotics*
Probiotics are microorganisms in the gut that may impact hormone health in several ways:
- Promote a balanced gut microbiome, which can influence hormone health and metabolism.
- Help improve digestion and address inflammation, potentially alleviating symptoms related to hormonal imbalances.
Lactobacillus crispatus and Lactobacillus rhamnosus, in particular, have been shown to be supportive for vaginal health, while Bifidobacterium longum 1714 may support an improved stress response.
15. Omega-3s*
Omega-3 fatty acids contain anti-inflammatory properties that may help combat inflammation related to hormonal imbalances in the body.
The recommended intake of omega-3 fatty acids is roughly 1.1 g/day. This can be obtained through fish or krill oil supplements or by consuming fatty fish such as salmon, mackerel, or sardines.
Conclusion
While supplements can play a role in supporting hormonal balance for women, it’s essential to approach them as part of a comprehensive health plan. Focusing on lifestyle factors — such as stress management, regular exercise, good nutrition, and adequate sleep — can provide a strong foundation for hormonal health.
Ultimately, a holistic approach that combines all of these elements will empower you to achieve and maintain hormonal balance safely and effectively. Remember, it’s always best to consult with a healthcare professional before starting any new supplement regimen.
If you’re looking for an effective at-home healthcare option, BODi has partnered with telemedicine platform Hello Alpha, which specializes in women’s health. Their team of board-certified providers delivers personalized, high-quality medical support and advice that’s more accessible and affordable than traditional medicine.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
