10 Best Hormone Balance Supplements for Women

When hormones fall out of balance—even just slightly—your body often sends subtle yet disruptive signals: irregular cycles, low energy, mood swings, or persistent brain fog. These symptoms can affect your well-being long before you realize hormones might be the root cause.

While medication is one path, many women are now exploring natural, research-backed ways to support hormonal health without drastic interventions. In this article, we’ll walk you through 10 herbal supplements known to help the body maintain hormonal balance—gently, safely, and in sync with your natural rhythm.

Why Should You Take Care of Your Hormone Health?

Hormones act like silent messengers, coordinating key activities in your body, from mood and sleep to fertility. For women, taking care of hormone health isn’t just about balance—it’s the key to living a healthier, fuller life.

Hormones, released by endocrine glands, are essential for managing functions like metabolism, reproduction, and heart health [19]. Hormonal fluctuations can influence various aspects of well-being, including menstrual regularity, comfort during life stage transitions, and emotional balance [14].

These changes may also affect sleep quality, stress levels, and overall daily functioning, highlighting the importance of supporting hormonal health through diet, lifestyle, and targeted nutrients [2].

More importantly, hormones impact more than just reproduction—they affect bone health, heart function, and memory. For example, changes in hormone levels can affect how strong your bones are and how clearly you think over time [14]. Issues like weight changes, excessive hair growth, or dry skin can also stem from these imbalances [19].

Keeping your hormones balanced not only helps you feel energized but also protects your long-term health.

Why Are Many Women Looking for Herbs for Hormone Balance?

Hormone imbalances can disrupt daily life. Many women are turning to herbs as a natural way to support hormonal health, instead of using conventional treatments like hormone replacement therapy (HRT).

Herbs have been used for centuries in traditional systems like Ayurveda and Chinese medicine to support overall well-being and help the body maintain balance.

Plus, modern research is beginning to support traditional uses of certain herbs, suggesting they may help with hormone-related changes such as those that occur during menopause or with menstrual cycle irregularities.

Women are drawn to herbs not only for their potential benefits but also for their natural approach, offering a holistic solution when paired with lifestyle changes like better nutrition and stress management. This growing interest highlights the need to understand how to use herbs safely and effectively.

Best Herbal Supplements for Hormone Balance

Ashwagandha

In the search for natural ways to balance hormones, Ashwagandha stands out as a top choice from Ayurveda. This herb is traditionally used to support women’s well-being during the premenopausal stage, helping promote comfort with common changes like occasional hot flashes, mood shifts, and reduced vitality. It may also help maintain a healthy sense of intimacy and balance.

Ashwagandha is known as an adaptogen that helps the body respond to occasional stress by supporting the balance of systems involved in stress and hormonal regulation, such as the HPA and HPG axes.

This reduces cortisol—the stress hormone—and balances levels of estradiol, FSH, and LH, which are crucial for menstrual cycles and menopause. It may also stimulate GnRH release through GABA-like activity, supporting reproductive hormones [24, 26].

A randomized, double-blind study in India with 100 premenopausal women found that Ashwagandha root extract (300 mg, twice daily for 8 weeks) significantly reduced menopausal symptoms and improved quality of life. The study noted increased estradiol and reduced FSH and LH in blood levels (p < 0.0001) [5].

Similarly, a trial in Mumbai with 62 healthy women showed that 600 mg daily improved sexual desire and reduced stress (p = 0.002) [1]. However, both studies had relatively short durations (8 weeks or less) and limited sample sizes, which may not fully capture long-term effects or broader population variability. Larger, longer-term trials are needed to confirm these findings.

Many women have shared that ashwagandha helps them feel calmer, less stressed, and more emotionally balanced throughout the day.

On a forum, a comment mentioned experiencing a noticeable increase in sexual desire and even had to lower the dose because it became "too much," while others noticed slight changes in their menstrual cycles. There are also concerns that ashwagandha may slightly boost testosterone, which could potentially trigger breakouts in those with acne-prone skin.*

For best results, choose standardized products and note that some people may experience stomach discomfort and acne problems. Consult a doctor if you’re taking other medications to ensure safety.

Read more: Does Ashwagandha Increase Testosterone?

Nigella Seeds

Next, a treasure from the Middle East, Nigella sativa—also called black seed—offers great potential for supporting reproductive and thyroid health. This seed helps regulate menstrual cycles, improve fertility, ease menopausal symptoms, and support thyroid function, a key factor in hormonal balance.

Thanks to phytoestrogen compounds like phenolics and flavonoids, Nigella sativa mimics estrogen activity, while thymoquinone boosts cholesterol/steroid synthesis, increasing estrogen and progesterone levels.

Its long-chain fatty acids are believed to support hormonal signaling by influencing the hypothalamus, which may help maintain healthy levels of LH and progesterone—hormones involved in reproductive function. In addition, its antioxidant and anti-inflammatory properties may help support the health of the ovaries and thyroid [15, 20].

Studies in mice showed that Nigella sativa extract increased uterine weight and reproductive hormone levels, offering insights into its potential for human health [15].

However, further clinical research in humans is needed to validate these effects. Another study on patients with Hashimoto’s thyroiditis found that these seeds reduced TSH and anti-TPO antibodies while increasing T3, improving thyroid health [22].

Some users have clearly noticed improvements in mood, reduced stress, and relief from hormone-related discomforts after regularly using nigella seeds—for example, by adding them to daily meals or brewing them as tea.

An informal poll from a related discussion shows that about 70% of women felt positive effects from using nigella seeds to support hormone balance, although these are personal experiences and more time is needed for clearer evidence.*

Black Cohosh

Moving to a popular Western remedy, Black Cohosh (also known as black snakeroot) is a trusted ally for women.

While previously thought to act as a phytoestrogen, newer research suggests that Black Cohosh may support temperature regulation and emotional well-being by interacting with serotonin and dopamine pathways (including 5-HT1A, 1D, 7, and D2 receptors).

The compound N-ω-methylserotonin has been shown to interact with 5-HT7 receptors, which may help support temperature balance, while triterpene glycosides such as actein are thought to promote a calming effect by influencing GABA-related pathways [3, 27].

A trial in Germany with 62 menopausal women showed that Black Cohosh extract (BNO 1055, 40 mg daily) reduced menopausal symptoms as effectively as conjugated estrogen, without significantly altering estradiol, FSH, or LH levels, outperforming a placebo [28].

Germany’s Commission E acknowledges the traditional use of this herb to support comfort during the menstrual cycle, including occasional PMS-related symptoms and mild cramps [11].

While some studies suggest it can be as effective as low-dose estrogen without significantly altering hormone levels, concerns about liver toxicity remain [30].

In one discussion, around 50% of users reported elevated liver enzymes after just a few weeks of use—often without any physical symptoms. Some only discovered the issue through routine blood work, while others stopped taking it out of fear of liver damage.*

These real-world experiences, combined with clinical reports, highlight that while Black Cohosh can be helpful, it shouldn’t be taken lightly—especially for those with liver concerns or on hepatotoxic medications.

Licorice Root

Continuing the journey, Licorice Root has been used for thousands of years in traditional wellness practices. It is often valued for its ability to support women’s comfort during hormonal transitions, including helping to ease occasional hot flashes and promote vaginal health.

Licorice contains natural isoflavones such as glabridin and genistein, which are known to have phytoestrogen-like activity. These plant compounds can interact with estrogen receptors and are converted by gut bacteria into metabolites like enterodiol and enterolactone, which may help support hormonal balance and temperature regulation [10, 25].

In observational research, topical and oral forms of licorice have been associated with improvements in measures of vaginal comfort and menopausal symptom relief. For example, studies have reported favorable outcomes in menopausal women using licorice extract or licorice-based creams over a period of several weeks [21].

Maca

Originating from the highlands of Peru, Maca root has been traditionally used to support women’s well-being through various life stages. It is often appreciated for helping to promote energy, emotional balance, and comfort during hormonal fluctuations, including occasional hot flashes and mood changes.

As an adaptogen, Maca is believed to support the body’s natural ability to maintain balance under stress. It may influence the hypothalamic-pituitary-ovarian (HPO) axis, which plays a key role in hormonal regulation and overall vitality [13].

Preliminary studies involving women before and after menopause suggest that Maca may help ease common symptoms associated with midlife transitions while supporting overall quality of life [12]. Unlike some herbs, Maca does not act as a phytoestrogen, making it a gentle option when used at recommended doses and alongside a healthy lifestyle.

Read more: Is Maca Good For Menopause? The Best Maca For Menopause

Chasteberry

Also known as Vitex agnus-castus, Chasteberry has a long history of traditional use for supporting women’s health, particularly during the menstrual cycle and times of hormonal fluctuation. It is often used to help promote emotional balance, reduce occasional discomfort associated with the premenstrual phase, and support menstrual regularity.

Chasteberry is believed to help maintain healthy levels of prolactin—a hormone that can influence breast sensitivity and hormonal rhythm—through dopaminergic activity. It may also support the production of progesterone, contributing to a balanced luteal phase and regular cycle patterns [23].

In clinical research, Chasteberry extract (Ze 440) has been associated with improvements in common premenstrual concerns such as mild anxiety, breast tenderness, and mood changes over the course of several menstrual cycles [18].

Another small study suggested that daily supplementation may help support hormone balance and reproductive wellness, though larger, well-designed trials are needed to confirm these findings [18].

Marjoram

Though less widely known, sweet marjoram has been traditionally used to support women’s health and hormone balance. It is increasingly being explored for its potential to help promote menstrual regularity and support metabolic function.

Natural compounds found in marjoram—such as rosmarinic acid and luteolin—are thought to influence key pathways involved in glucose metabolism and hormonal balance, including the activity of PPAR-gamma receptors. This may help maintain healthy insulin sensitivity and androgen levels, which are important for overall hormonal wellness [9].

In a small pilot study conducted in Jordan, women who consumed marjoram tea (1.3–1.5 g dried leaves, twice daily for one month) experienced favorable changes in biomarkers related to insulin and hormone metabolism, compared to a placebo group [6]. The tea was generally well-tolerated, with only mild digestive discomfort reported in some participants.

Rhodiola rosea

As an adaptogenic herb, Rhodiola rosea has long been used to help the body adapt to occasional physical and emotional stress. This makes it a supportive option for women experiencing hormonal shifts, particularly during transitional life stages. Rhodiola is often used to help promote energy, emotional balance, and overall well-being.

Emerging research suggests that Rhodiola may interact with estrogen receptors and signaling pathways involved in mood and cognitive function. By supporting the body’s natural stress response, Rhodiola may also help maintain hormonal balance and support reproductive wellness [4, 7].

In a preclinical study, Rhodiola rosea extract was associated with enhanced egg maturation and uterine lining readiness in mice, offering early insights into its potential role in reproductive health. However, further research is needed to understand these effects in humans [7].

In a human clinical trial conducted in Georgia, combining Rhodiola rosea with Black Cohosh was associated with improvements in menopausal comfort and overall quality of life when compared to a placebo [16].

Real-world experience also supports these findings. One user named Kevin shared:

“I take Rhodiola to help manage stress—it has a calming effect. I’ve noticed it helps me stay more balanced during hectic days. I've also read that it may support brain function, physical performance, sleep, and overall well-being.”*

Due to its stimulating effects, Rhodiola should be taken in the morning and avoided by those with bipolar disorder [8].

You may also read: 

• Can You Take Maca And Rhodiola Together?
• 15 Best Rhodiola Rosea Supplements 2024

Selenium

Selenium is an essential mineral known for its role in thyroid hormone metabolism, particularly through the iodothyronine deiodinase enzymes, which help convert T4 into T3.

Some studies have explored Selenium's potential effects on oxidative stress and inflammatory markers such as hs-CRP in specific populations, including women with polycystic ovary syndrome (PCOS) [1,17]. However, it is important to note that Selenium supplementation should be taken within recommended dosages to ensure safety.

Things to Note When Taking Herbs for Hormonal Balance

After exploring the amazing benefits of herbs like Ashwagandha, Black Cohosh, and Nigella Seeds for hormone balance, you might be eager to try them. However, to use these herbs safely and effectively, there are a few important things to keep in mind.

Understanding these factors will help you make the most of natural solutions while avoiding unwanted risks, paving the way for better choices in the sections below.

First, consult a doctor or healthcare professional, especially if you’re pregnant, breastfeeding, or have conditions like high blood pressure or thyroid disorders.

Next, be aware of possible side effects. For example, Ashwagandha and Black Cohosh may cause stomach discomfort, licorice root can raise blood pressure, and Rhodiola rosea might cause anxiety or restlessness if taken at night [5, 8, 21, 28]. These reactions are usually mild but worth noting, especially if you’re sensitive.

Also, the quality of herbs matters. The next section will explain more about the standards for choosing herbal supplements for hormone balance.

How to Choose the Best Herbal Supplements for Hormone Balance

Choosing well-formulated herbal supplements is important for overall well-being. Look for products made by trusted manufacturers, tested by third parties for quality and purity. Certifications such as GMP or USP can help you assess reliability.

If you are taking medications, always check for possible interactions using reputable medical sources or by consulting a healthcare provider.

Where you buy matters too. Purchasing directly from local pharmacies often reduces the risk of getting counterfeit or fake products. Online shopping can be convenient but carries risks, so stick to websites officially listed by trusted brands and avoid deals that seem too good to be true.

Also, check for interactions between herbs and any medications you’re taking using reliable sources like the MedlinePlus database from the National Library of Medicine. Choosing the right herbs not only maximizes benefits but also sets the stage for combining them with other natural methods for long-term hormone balance

Balancing Hormones Naturally — Not Just with Herbs

Herbs are a key part of the journey to hormone balance, but they work best when combined with other natural methods rooted in a healthy lifestyle.

A balanced diet rich in lean protein, healthy fats, and fiber, while limiting processed sugars, can help regulate hormones tied to metabolism and mood. Regular exercise, like walking, yoga, or strength training, improves the body’s insulin response and regulates appetite-controlling hormones.

Managing stress is also critical—activities like meditation, listening to music, or walking in nature can lower cortisol, a hormone that causes disruptions when elevated. Getting enough sleep and limiting exposure to artificial light at night helps maintain stable melatonin and cortisol levels, while also improving insulin sensitivity.

Additionally, avoiding environmental endocrine disruptors—like pesticides, plastics, flame retardants, or fragrances in cosmetics—can reduce the risk of hormone imbalances.

Conclusion

Maintaining healthy physiological rhythms can play a valuable role in women’s well-being throughout life. Traditional herbs such as Ashwagandha, Black Cohosh, and Selenium have been studied for their roles in supporting the body’s natural processes.

When paired with a healthy lifestyle, these natural options may contribute to a more balanced and resilient sense of wellness. Always consult a healthcare provider to choose the approach that best fits your individual needs.