Best Hormone Balance Supplements: Vitamins, Mineral & Herbs

Hormonal imbalances often creep in unnoticed—until the symptoms hit hard. Constant fatigue, mood swings, stubborn weight gain, low libido, or brain fog might seem random, but they could be signs that your internal chemistry is out of sync. Left unchecked, these imbalances can quietly disrupt everything from your sleep to your metabolism and emotional well-being.

The good news? You don't have to feel this way. Alongside a healthy lifestyle, specific vitamins, minerals, and natural herbs may help restore hormonal harmony. In this article, we’ll uncover science-backed natural supplements that support your body’s delicate hormonal balance—safely and effectively. Your health (and sanity) may depend on it.

The Role of Hormone in Your Health

Hormones are substances produced by the body and transported throughout all organs. They help regulate and control the body's growth and development.

In addition, hormones play an important role in many daily functions (such as metabolism, excretion, etc.) as well as accompanying important milestones in life (such as puberty, premenstruation, etc.). [1]

What Causes Hormonal Imbalance?

Hormonal imbalance occurs when your body has too much or too little of a certain hormone. There are many reasons for hormonal imbalance, such as puberty, pregnancy, menopause, diet, long-term use of antibiotics, illness, etc.

If you do not promptly correct the hormonal imbalance, you are likely to encounter many problems such as hair loss, fatigue, hot flashes, infertility, irregular menstrual cycles, etc. [2]

Best Vitamins and Minerals for Hormone Balance

Magnesium

Magnesium is widely known for its role in supporting bone health and blood sugar regulation. However, its benefits go far beyond that—it also plays a key role in balancing estrogen and progesterone in women, as well as cortisol, the hormone released in response to stress.

When your body receives an adequate daily intake of magnesium, you'll likely experience improved alertness, relaxation, increased energy, and enhanced concentration. Notably, magnesium is involved in over 300 enzymatic reactions in the body, directly influencing metabolic processes.

Magnesium's impact on hormones is relatively straightforward—it functions as a messenger, transmitting signals from the brain to various hormones. When a hormone level becomes imbalanced, magnesium helps bring it back to a stable state. This helps reduce stress, maintain vitality, and alleviate hormone-related health issues such as menstrual irregularities.

Read more: 10 Best Magnesium Supplements for Sleep

Additionally, in a Reddit thread discussing magnesium, many users shared practical and insightful information. They pointed out that magnesium comes in various forms—such as citrate, oxide, glycinate, and malate—each with different absorption rates and potential side effects.

For example, magnesium oxide is inexpensive but poorly absorbed. Some users prefer topical forms like magnesium oil or Epsom salt, believing they absorb well through the skin.

However, excessive intake may lead to diarrhea or electrolyte imbalances. Notably, people with conditions such as Myasthenia Gravis should exercise caution, as magnesium can pose serious risks in these cases.*

Vitamin D

Vitamin D is essential for strong bone development and improved sleep quality. What many may not realize is that it also directly affects hormonal balance. Also, vitamin D is regarded as a prohormone rather than merely a conventional vitamin, exhibiting a range of effects that transcend its role in mineral metabolism.

Its functions encompass genomic and endocrine activities, which play a critical role in regulating hormones across diverse tissues [20, 21].

Vitamin D supports thyroid hormone regulation through the hypothalamic–pituitary–thyroid (HPT) axis, helping to alleviate symptoms like numbness, pain, itching, and muscle weakness.

Specifically, when thyroid hormone levels drop below the acceptable range, the hypothalamus, aided by vitamin D, increases the production of thyrotropin-releasing hormone (TRH). TRH then stimulates the thyroid gland to boost production of thyroid hormones, restoring balance.

Additionally, vitamin D contributes to the production of adrenal steroid hormones, sex hormones, and their signaling pathways. This enhances enzyme activity in the testes, improving sperm development and maintenance.

On Reddit, one user shared her personal experience with vitamin D deficiency. Her doctor prescribed a high-dose regimen—a total of 40,000 IU per week for five weeks. At that time, she was taking vitamin D3 only, as per her prescription.*

Now, she’s switched to a daily dose of 2,000 IU with K2, using a pre-mixed liquid formula. She noted that with lower doses, it feels harder to notice progress, almost like it's taking forever.*

She emphasized that she would never have taken such high doses without her doctor’s supervision, and she could tell quite clearly when her condition began to improve.*

Her message to others: Don’t underestimate vitamin D. Aim for more than just the minimum—your health will thank you. Good luck!*

You may also read: Can You Take Magnesium And Vitamin D Together?

Zinc

Zinc is the second most abundant trace mineral in the human body after calcium. However, since the body cannot produce it on its own, zinc must be obtained through food and supplements with doctors’ instruction.

Zinc plays a critical role in over 100 enzymes, helping maintain normal physiological function. It also influences the production and function of hormones in the thyroid, pancreas, and reproductive organs.

Moreover, zinc regulates the levels of thyroxine (T4) and triiodothyronine (T3)—two crucial thyroid hormones that control metabolism, energy production, and overall growth (Huang et al., 2025).

Some real-life users have shared that they often take zinc picolinate, zinc gluconate, or L-Opti Zinc, which are considered to have better absorption. Typical dosages range from 15 to 50 mg per day, depending on individual needs and body condition.*

Some users report better results when combining zinc with magnesium, vitamin B6, or vitamin D, or when taking it in the evening to support sleep.*

However, they also caution that:

• Zinc and copper should not be taken at the same time, as they compete for absorption.*
• High doses should not be used without medical supervision, as overuse may lead to nutritional imbalances.*
• While zinc may initially feel like a game-changer, this effect may not last, and not everyone will experience the same benefits.*

B Vitamins

B vitamins are essential for digestion and nutrient absorption, but they also significantly impact hormonal balance:

• Vitamin B12 supports stable thyroid hormone levels and boosts melatonin production for better sleep. It also aids in methylation, a process that helps maintain balanced estrogen levels, promoting vitality and hormonal health in women.
• Vitamin B6 helps metabolize steroid hormones like estrogen and progesterone. This reduces the health risks associated with high stress levels, such as menstrual irregularities. B6 also supports the production of neurotransmitters like serotonin and dopamine, contributing to mental relaxation and emotional well-being.
• Vitamin B3 (Niacin) works alongside B6 to detoxify excess steroid hormones, minimizing the risk of hormonal imbalance.
• Vitamin B5 (Pantothenic Acid) plays a critical role in regulating adrenal hormones. It also supports the synthesis of neurotransmitters, including serotonin.

Iodine

Iodine is a naturally occurring mineral that the body only needs in small amounts—about 150 micrograms per day—but the benefits are substantial. Iodine helps regulate body weight, enhances brain function, and supports immune defense. Most importantly, iodine is essential for thyroid hormone production, helping conditions such as goiter [3].

Selenium

Selenium is an essential mineral that can be obtained from foods such as seafood, poultry, and organ meats. For adults aged 18 and older, the recommended daily intake is 55 micrograms.

Meeting this requirement can offer numerous benefits for women, including more efficient thyroid hormone metabolism, protection against cellular infections, and support for strong bones and teeth (Office of Dietary Supplements - Selenium, 2025).

Learn more: 10 Best Hormone Balance Supplements for Women

Best Herbal Supplements for Hormone Balance

Ashwagandha

Studies have shown that ashwagandha can significantly increase testosterone levels when taken as a dietary supplement at the proper dosage for 8 weeks. This improvement is beneficial for male fertility.

For women, ashwagandha also offers valuable support by helping to regulate menstrual cycles, alleviate menstrual cramps, and stabilize mood before and after menstruation [5, 6, 7].

Beyond its hormone-related effects, ashwagandha has also shown promise for mental health. Brian Madigan was advised by a nutritionist to take 5 grams of ashwagandha (equivalent to 3 capsules, 500 mg)/day before going to bed. After only 4-5 days, he saw a clear difference in his feelings of restlessness and anxiety due to PTSD and biological depression.*

Black Cohosh

Black cohosh is a medicinal plant known for relieving uncomfortable menopausal symptoms in women, particularly hot flashes. It works by balancing hormones through its phytoestrogen properties—compounds that mimic estrogen.

In addition to hormonal support, black cohosh can help reduce anxiety and depression linked to elevated cortisol levels. It may also contribute to stabilizing blood pressure and blood sugar levels (NIH, 2024).

Licorice Root

Like black cohosh, licorice root contains phytoestrogens that effectively ease symptoms of menstrual and perimenopausal disorders in women. It helps regulate hormone levels and may reduce the risk of hormone-related conditions.

Licorice root also limits testosterone production in the adrenal glands and lowers excess androgen levels—making it particularly beneficial for women. Additionally, it supports digestion and enhances nutrient absorption and metabolism [9, 10].

Maca

Maca root is rich in amino acids, iron, and calcium and is well-regarded for enhancing sexual health and fertility. Specifically, maca helps ease menopausal discomfort in women by balancing hormones and stimulating follicle-stimulating hormone (FSH) through the hypothalamus.

This triggers the release of gonadotropin-releasing hormone (GnRH), which then signals the pituitary gland to produce luteinizing hormone (LH). These hormonal changes contribute to better libido, arousal, orgasm, and sexual satisfaction in women. In men, maca supports sperm production and fertility [11].

In the discussion about the strange reaction after using maca on Reddit, there is a lot of controversy surrounding whether maca is really effective in improving hormones or not because the topic owner asserted that she did not see any effect.

In fact, people assert that if you use maca during menopause, the results will be clear because at this time, the nutrients from maca will help stabilize hormones and increase estrogen. Therefore, using it too early can cause menstrual disorders.*

Chasteberry

Chasteberry (Vitex agnus-castus) is a top choice among manufacturers of women’s hormonal balance supplements. It helps reduce discomfort during the menstrual cycle and perimenopause.

Due to its impressive anti-inflammatory properties, chasteberry supports the alleviation of hormonal disorders and protects the body from external environmental stressors. Conditions that may benefit include endometriosis, PCOS, and thyroid dysfunction [12].

Marjoram

Marjoram is a medicinal herb shown to regulate menstrual cycles and reduce symptoms like cramps and fatigue. Extracts or teas made from marjoram leaves can help balance hormones and minimize endocrine disruptors, keeping women energized and well.

In a 2015 study involving 25 women with PCOS, participants who combined marjoram with prescribed treatment reported improved comfort, better hormone balance, and enhanced insulin sensitivity [13].

Nigella Seeds

Nigella seeds have shown promising effects for women with hormonal imbalances, especially those experiencing enlarged ovaries as seen in PCOS.

Extracts from these seeds help stabilize hormone levels, lightening both excess and deficiency. Many women report lighter, more manageable menstrual periods with reduced fatigue and pain after using Nigella seed products.

Nigella seed oil also positively influences total triiodothyronine (TT3) levels in the thyroid, potentially reducing oxidative cell damage. Moreover, several studies suggest Nigella seeds may help regulate insulin, testosterone, luteinizing hormone (LH), and other hormones [14, 15].

Rhodiola rosea

Rhodiola rosea is a powerful adaptogenic herb that women may consider for maintaining youthful vitality. It positively affects estrogen levels, helping women maintain energy, healthy skin, and helps maintain hot flashes and internal heat associated with hormonal changes (Patricia L. Gerbarg, 2016).

Read more: Rhodiola Rosea for PCOS: Benefits, How to Use & Precautions

Additional Supplements Worth Exploring for Hormonal Balance

Diindolylmethane (DIM)

Diindolylmethane (DIM) is a natural compound found in cruciferous vegetables such as broccoli, cauliflower, and cabbage. DIM is known for its potent anti-inflammatory and antibacterial properties, which help boost the body’s natural immune defenses.

Most notably, DIM supports estrogen metabolism, making it highly beneficial for women looking to maintain youthful vitality, reduce menstrual irregularities, and manage premenstrual symptoms.

Dehydroepiandrosterone (DHEA)

DHEA is a hormone naturally produced by the adrenal glands and liver. It is a precursor to sex hormones in both men and women. As we age, DHEA levels decline, which can accelerate aging and hormonal imbalances.

Supplementing with DHEA may help delay aging, support menopausal health, and improve skin, fertility, and mood, especially in cases of depression or infertility.

Omega-3 Fatty Acids

Omega-3 fatty acids are essential components of cell membranes, particularly important for brain and organ development. Beyond that, omega-3s promote the production of anti-inflammatory eicosanoids, a type of hormone-like compound.

This effect enhances uterine blood flow, helps stabilize hormones, supports healthy weight management, and increases triglyceride levels, which is crucial in stroke moderation (Saldeen, Pia MD, PhD, 2004).

Probiotics

Probiotics are beneficial bacteria primarily located in the gut. A balanced gut microbiome improves nutrient absorption and strengthens the immune system, which largely resides in the digestive tract. Gut health has also been found to significantly influence sex hormone regulation in both men and women.

A study involving 2,699 women found that those who consumed yogurt or probiotic supplements (537 participants) had healthier estradiol levels compared to those who did not (2,162 participants), highlighting the role of probiotics in moderating hormone-related disorders (Siying Zou, 2023).

Liver-Enhancing Nutrients

The liver is the body’s largest solid organ and plays a vital role in hormonal regulation by producing substances like 25-hydroxyvitamin D, insulin-like growth factor 1 (IGF-1), and angiotensinogen.

To support liver function, it's important to include liver-enhancing nutrients such as vitamin E, vitamin C, and other antioxidants found in leafy greens, whole grains, legumes, and adequate hydration (Jane Rhyu, Run Yu, 2021).

Key Precautions and What to Keep in Mind

While many nutrients and compounds support hormone regulation and endocrine balance, not every supplement is necessary for everyone. Your body may only need one or a few specific nutrients.

Therefore, it is essential to undergo regular health checkups and consult with a doctor or licensed nutritionist to determine what’s best for your individual needs.

You might consider supplementation if you experience any of the following signs:

• Hot flashes
• Fatigue
• Unexplained weight gain
• Low libido
• Breast tenderness
• Dull skin
• Frequent mood swings

The market today offers a wide range of dietary supplements designed to support hormonal balance. Some products focus on providing specific nutrients, while others are comprehensive blends that combine multiple active ingredients.

The most important step is to understand your current health condition and your goals before choosing a supplement. Consult a qualified healthcare professional or nutritionist to receive personalized guidance on the most suitable product for your needs.

When selecting a supplement, always choose products from reputable brands that:

• Provide clear documentation of safety and efficacy
• Are manufactured in FDA-registered facilities
• Follow a transparent, closed-loop production process
• Are third-party tested for quality and safety

These factors serve as strong indicators that the supplement is high-quality, reliable, and safe for long-term use.

Lifestyle Tips to Help Balance Your Hormones

In addition to taking high-quality supplements that support hormonal health, maintaining a healthy body also requires consistent lifestyle choices. Here are essential habits to adopt:

• Eat a well-balanced diet that includes all four major nutrient groups: protein, healthy fats, fiber, and essential vitamins & minerals.
• Exercise regularly, aiming for at least 30 minutes of physical activity each day.
• Maintain a healthy weight — avoid being underweight or overweight, as both can disrupt hormone levels.
• Limit processed and unhealthy foods, such as deep-fried items, sugary bottled juices, and carbonated soft drinks.
• Prioritize quality sleep — go to bed early and ensure you get enough rest every night.

These habits work hand in hand with supplementation to help regulate hormones naturally, improve your overall well-being, and support long-term vitality.

Conclusion

This article has provided updated insights into supplements that support hormonal health. We hope it helps you identify the nutrients that best suit your body and contribute to balanced, healthy hormone levels.

However, it's important to remember that supplements should not be relied upon as your only solution.

Instead, aim to build a holistic approach to health by maintaining a nutrient-rich diet, a balanced lifestyle, and sustainable daily habits. This combination is key to supporting your body’s natural hormonal balance in the long run.