Supplements That Support Hormonal Health in Women

Food should always come first—but when your hormones feel off, the right supplements can offer a powerful layer of support. Whether you’re dealing with PMS, irregular periods, mood swings, or fatigue, specific vitamins, minerals, and herbs can help bring your system back into balance.

Let’s break down the most effective supplements for hormone health, how they work, and when to consider using them.

⚖️ How Supplements Help Balance Hormones

Hormonal health depends on multiple body systems working together—your brain (HPO axis), ovaries, adrenals, thyroid, liver, and gut. When any of these are under stress or undernourished, it can lead to imbalances in:

Estrogen
Progesterone
Cortisol
Testosterone
Thyroid hormones

Targeted supplementation can help:

Boost nutrient deficiencies that affect hormone production
Support detoxification of excess hormones
Regulate cycle and ovulation
Reduce inflammation and stress on the endocrine system

🌿 Top Supplements for Hormonal Balance

1. Magnesium

🔁 Supports: PMS, sleep, stress, and progesterone production

Regulates cortisol and blood sugar
Promotes better sleep and reduces period cramps
Found in: Magnesium glycinate, citrate, or bisglycinate

Dosage: 200–400 mg/day at night

2. Vitamin B6

🎯 Supports: Progesterone levels, mood, and PMS

Helps reduce estrogen dominance symptoms
Boosts serotonin, easing mood swings
Synergistic with magnesium

Dosage: 50–100 mg/day (prefer P5P form)

3. Omega-3 Fatty Acids (EPA/DHA)

🌊 Supports: Inflammation, hormone communication, skin, and cycle regularity

Found in: Fish oil, algae oil (vegan)
Anti-inflammatory and hormone-modulating

Dosage: 1000–2000 mg/day of combined EPA/DHA

4. Vitamin D3 + K2

☀️ Supports: Mood, estrogen/progesterone balance, thyroid health

Many women are deficient, especially in colder climates
Works synergistically with calcium and magnesium

Dosage: 1000–4000 IU/day (check levels first)

5. Zinc

🔩 Supports: Ovulation, skin, acne, and progesterone synthesis

Helps regulate androgens and promote egg maturation
Found in: Zinc picolinate or citrate

Dosage: 15–30 mg/day with food

6. Adaptogens (Herbs That Regulate Stress Response)

🌿 Vitex (Chaste Tree Berry)

Promotes progesterone, regulates cycles
Especially helpful for luteal phase issues and PMS

🌿 Ashwagandha

Lowers cortisol, supports thyroid function
May reduce anxiety and improve sleep

🌿 Maca Root

Boosts libido, energy, and hormonal resilience
Especially used in perimenopause and post-pill recovery

⚠️ Supplement Safely

Check for interactions (especially with medications or hormonal birth control)
Cycle certain herbs to avoid tolerance or suppression
Test before supplementing when possible (e.g., Vitamin D, iron)
Work with a practitioner if you have underlying conditions like PCOS, endometriosis, or thyroid disorders

🛒 What to Look For in a Supplement

3rd-party tested (NSF, USP, or GMP certified)
Free from fillers, artificial colors, or soy (if sensitive)
Clinically-researched dosages (not just marketing fluff)

💬 Final Thoughts

Supplements can’t fix a poor diet, chronic stress, or under-eating—but they can give your hormones the boost they need to stabilize, especially during key transitions like coming off birth control, postpartum, or perimenopause.

Get personalized supplement suggestions based on your cycle, symptoms, and lifestyle with the Moone app.