13 Research-Backed Vitamins & Supplements to Balance Your Hormones

If you’re feeling off-kilter, experiencing weight gain or loss, and fatigue, these are possible signs of hormone imbalance. Taking vitamins and supplements may help improve hormone production, balance your body, and improve mental health.

But with so many on the market, how do you know which hormone-balancing nutrients are essential for restoring harmony? This post will discuss the health benefits of key vitamins and supplements that help achieve hormonal balance. We’ll also cover the science behind their effectiveness and healthy lifestyle tips to support hormone balance naturally.

What Are The Signs Of A Hormonal Imbalance?

Hormonal imbalances can affect your physical and emotional well-being in several ways. These are usually accompanied by signs you’ll want to pay attention to. Symptoms may include the following:

  • Mood swings and irritability
  • Hot flashes
  • Acne
  • Fatigue and low energy levels
  • Difficulty sleeping
  • Excess body and facial hair
  • Changes in blood pressure
  • Vaginal dryness
  • Irregular or painful periods
  • Anxiety
  • Weight gain (especially belly fat)
  • Low libido
  • Breast tenderness and pain
  • Brain fog
  • Brittle hair
  • Dull and dry skin

What Are The Underlying Causes Of Hormonal Imbalances?

The body’s hormones can become out of sync from hormone fluctuations due to age, stress levels, diet choices, or medications. Hormones are integral for regulating many bodily functions and processes, so it is essential to identify any hormonal imbalance and address it promptly.

Do Hormone Balancing Supplements Work?

The most effective way to ensure you’re doing everything possible for hormone balance is by consuming a healthy diet of essential vitamins and minerals. Foods like leafy greens, beans, legumes, nuts, and fatty fish are all packed with nutrients that can help boost your hormones for optimal health.

Supplements have also been known to assist in restoring the delicate hormonal balance of your body and improving your overall well-being.

What Supplements Can Balance Hormones?

The following hormone balance supplements can help maintain harmony and improve hormonal health in your body:

Magnesium

Magnesium is a key mineral that helps support the production of steroid hormones such as testosterone, DHEA, progesterone, and estrogen. It also helps to convert tryptophan into serotonin, a hormone that helps regulate mood [1] and sleep.

B vitamins (B12, B6, B3)

Vitamins B12, B6, and B3 are essential in helping to regulate hormones. Vitamin B12 helps to create the adrenal hormones adrenaline and cortisol, while Vitamin B6 is essential in regulating estrogen levels. Vitamin B3 helps to detoxify excess amounts of steroid hormones, reducing the risk of hormone imbalances.

Vitamin D 3

Vitamin D, a fat-soluble vitamin produced in our body when exposed to sunlight, offers us numerous positive effects – from improving bone health and strength to elevating mood. Vitamin D [2] is an important hormone that helps regulate estrogen levels in the body. It works by controlling the calcium concentration in the blood, which is essential for the proper development and functioning of the reproductive system.

Zinc

Zinc has been proven to aid women with PCOS in balancing their hormones. Zinc supplementation can be beneficial, as studies have revealed that it can lower triglycerides, insulin resistance [3], and excess hair growth while stabilizing blood sugar levels.

Ashwagandha

Ashwagandha has long been hailed as the ‘king of herbs’ for its ability to reduce chronic stress and anxiety [4]. Furthermore, when taken daily in a supplement form, ashwagandha can play an integral role in male reproductive health and fertility by balancing hormones and boosting testosterone levels. An 8-week randomized controlled trial shows that men taking ashwagandha experienced significantly improved sexual health compared to those who received a placebo [5].

Rhodiola Rosea

Rhodiola Rosea is a powerful adaptogen that can help balance hormones. It contains the phytochemical Salidroside, which helps to regulate cortisol production and reduce anxiety.

Probiotics

Probiotics can help restore the natural balance of bacteria in the gut, which can help regulate hormones and support endocrine health. Probiotics are beneficial bacteria that can help improve digestion, boost immunity, and reduce inflammation, positively affecting hormone levels.

Fish oil

Fish oil supplements are a natural way to rebalance hormones due to the omega-3 fatty acids they contain [6]. Though most brands are of poor quality and often rancid, you must get your hands on a superior product if you want optimal results from your supplement.

Selenium

Selenium is an essential mineral critical in keeping hormones regulated and maintaining equilibrium. It helps generate thyroid hormones, estrogen, and progesterone, boost fertility and strengthen the immune system.

Fenugreek

Fenugreek has been documented to have libido-boosting characteristics and anti-diabetic properties [7]. Supplementation of this plant could improve your sex life and blood sugar levels. In addition, studies have shown that Fenugreek can help reduce symptoms of PCOS, vaginal dryness, irritability, and mood swings.

Maca

Numerous studies suggest Maca has powerful properties for boosting libido and alleviating menopausal symptoms. This is likely due to its ability to stimulate the endocrine system, thereby releasing hormones that signal the pituitary gland to produce just enough of them.

Black cohosh

Black cohosh is an herbal remedy used for centuries to help balance key hormones and relieve menopause symptoms, PMS, period cramping, and irregular periods.

Chaste tree

Chaste tree, also known as chaste berry or Vitex, is a powerful herb that can help balance hormones. It works on the pituitary gland to increase the luteinizing hormone (LH), stimulating ovulation and increasing progesterone levels.

What Are The Best Supplements For Menopause?

Menopausal discomfort can be significantly reduced by incorporating certain natural supplements back into your diet, The following have all been proven to help mitigate symptoms associated with menopause:

  • Red clover
  • Black cohosh
  • Omega-3 fatty acids
  • Evening primrose oil
  • Dehydroepiandrosterone
  • Soy isoflavones
  • Vitex agnus-castus
  • St. John’s wort

How To Ensure You Have a Proper Foundation For Healthy Hormone Levels

Focusing on exercise, sleep, diet, stress management, and circadian rhythm is essential to balance your hormones. Exercise helps to reduce inflammation and cortisol levels, while getting enough sleep helps regulate hormones like melatonin and cortisol. Eating a balanced diet with plenty of fruits and vegetables, vitamin C, B vitamins, and healthy fats can help provide the necessary nutrients for hormone production.

Additionally, reducing stress levels through activities like yoga or meditation can help support the nervous system, which regulates hormones. Exposure to sunlight during the day can also help regulate your circadian rhythm, essential for hormone balance.

Maintaining Balanced Hormones With Essential Vitamins & Supplements: In Conclusion

Both vitamins and supplements can significantly impact balancing hormones and aiding overall health. They can be immensely beneficial in many cases. Because everyone has different needs when it comes to vitamins and herbal supplements, make sure that you consult with your healthcare provider to determine the right balance for you.

REFERENCES

[1] Boyle NB, Lawton C, Dye L. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress-A Systematic Review. Nutrients. 2017 Apr 26;9(5):429. doi: 10.3390/nu9050429. PMID: 28445426; PMCID: PMC5452159

[2] Chu C, Tsuprykov O, Chen X, Elitok S, Krämer BK, Hocher B. Relationship Between Vitamin D and Hormones Important for Human Fertility in Reproductive-Aged Women. Front Endocrinol (Lausanne). 2021 Apr 14;12:666687. doi: 10.3389/fendo.2021.666687. PMID: 33935976; PMCID: PMC8081388.

[3] Foroozanfard F, Jamilian M, Jafari Z, Khassaf A, Hosseini A, Khorammian H, Asemi Z. Effects of zinc supplementation on markers of insulin resistance and lipid profiles in women with polycystic ovary syndrome: a randomized, double-blind, placebo-controlled trial. Exp Clin Endocrinol Diabetes. 2015 Apr;123(4):215-20. doi: 10.1055/s-0035-1548790. Epub 2015 Apr 13. PMID: 25868059.

[4] Chandrasekhar K, Kapoor J, Anishetty S. A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults. Indian J Psychol Med. 2012 Jul;34(3):255-62. doi: 10.4103/0253-7176.106022. PMID: 23439798; PMCID: PMC3573577.

[5] Chauhan S, Srivastava MK, Pathak AK. Effect of standardized root extract of ashwagandha (Withania somnifera) on well-being and sexual performance in adult males: A randomized controlled trial. Health Sci Rep. 2022 Jul 20;5(4):e741. doi: 10.1002/hsr2.741. PMID: 35873404; PMCID: PMC9297375.

[6] Behboudi-Gandevani S, Hariri FZ, Moghaddam-Banaem L. The effect of omega 3 fatty acid supplementation on premenstrual syndrome and health-related quality of life: a randomized clinical trial. J Psychosom Obstet Gynaecol. 2018 Dec;39(4):266-272. doi: 10.1080/0167482X.2017.1348496. Epub 2017 Jul 14. PMID: 28707491.

[7] Rao A, Steels E, Beccaria G, Inder WJ, Vitetta L. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo Controlled Study. Phytother Res. 2015 Aug;29(8):1123-30. doi: 10.1002/ptr.5355. Epub 2015 Apr 24. PMID: 25914334.

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Dr. Linnea Passaler

Dr. Linnea Passaler

Dr. Linnea Passaler has dedicated 20+ years to serving patients, first to a small number of individuals as a successful surgeon and then to thousands of people worldwide as the CEO of a digital health startup. After overcoming her own struggles with a dysregulated nervous system, she created Heal Your Nervous System (HYNS) to empower others in their healing journey. Her combination of neuroscience and somatic work helps those struggling with overwhelm, trauma, burnout, and anxiety to heal their dysregulated nervous systems and thrive.