Hormone Balance Supplements
Symptoms // Vitamins // Herbs // Other Supplements // Conclusion
“There are no bad soldiers, only bad generals.” While this saying may apply to war, it’s also relevant to the body’s endocrine system. Hormonal imbalances are often not about “good” or “bad” hormones but rather the correct balance of these hormones.
When the body’s “generals” – such as glands and organs – don’t function properly, hormonal imbalances can arise. This is especially true for women entering perimenopause and menopause, which can begin as early as their mid-30s.
Stress is a common contributor to hormonal imbalance, often leading to elevated cortisol levels, blood sugar fluctuations, sleep troubles, and weight gain. While there are many causes of hormonal imbalance, lifestyle changes like a balanced diet, regular exercise, stress reduction, quality sleep, and supplements can help restore balance.
In this article, we’ll focus on science-backed supplements that support hormone health.
Signs and Symptoms of Hormonal Imbalance
Hormonal imbalance can manifest in various ways, with common symptoms including:
- Mood swings
- Fatigue
- Weight gain (particularly around the midsection)
- Sleep disturbances
- Irregular or missed periods
“Mood symptoms often appear first, followed by changes in menstrual cycles, fatigue, difficulty sleeping, and weight gain,” says Dr. Wendy Ellis, ND, a naturopathic physician with 20 years of experience in menopause care.
Stress plays a significant role in hormonal imbalance, largely due to its impact on cortisol levels. While the body’s stress response is helpful in acute situations – releasing adrenaline to increase heart rate and cortisol to provide energy – chronic stress can disrupt the hypothalamic-pituitary-adrenal (HPA) axis and the reproductive system (hypothalamic-pituitary-gonadal or HPG axis).
This disruption can lead to elevated cortisol levels, weight gain, sleep issues, and menstrual irregularities. Thankfully, certain vitamins, minerals, herbs, and other supplements can help mitigate these effects.
Vitamins and Minerals That Support Hormone Balance
While dietary and lifestyle changes are critical, certain vitamins and minerals are especially important for hormonal health. Many women struggle to meet their nutritional needs through diet alone, making supplements a valuable option. Always consult your doctor or dietitian before starting any new supplement regimen.
**1. Magnesium***
Recommended intake: 420 mg/day
Magnesium plays a vital role in hormonal regulation and stress response. Research suggests it may help reduce cortisol levels, improve insulin sensitivity, support thyroid function, and promote bone health.
**2. B Vitamins***
- Vitamin B5 (Pantothenic Acid): Essential for hormone production and energy metabolism.
Recommended intake: 5 mg/day - Vitamin B6 (Pyridoxine): Supports hormone metabolism and neurotransmitter synthesis.
Recommended intake: 1.6 mg/day
**3. Vitamin D***
Recommended intake: 20 mcg (800 IU)/day
Vitamin D, considered a hormone itself, supports immune function, bone health, and mood regulation.
**4. Zinc***
Recommended intake: 11 mg/day
Zinc is crucial for reproductive health, acting as a structural component of sex hormone receptors and offering antioxidant protection.
**5. Iodine***
Recommended intake: 150 mcg/day
Iodine is essential for thyroid hormone production, which regulates metabolism and energy levels.
**6. Chromium***
Recommended intake: 35 mcg/day
Chromium may improve insulin sensitivity, helping stabilize blood sugar levels and support hormonal balance.
Herbs That Support Hormone Balance
Herbal supplements are often used in functional and naturopathic medicine to address hormonal imbalances. However, safety and quality are critical considerations. Always consult a healthcare professional before use.
**7. Ashwagandha***
An adaptogenic herb that may reduce cortisol levels and support stress management.
**8. Chasteberry (Vitex)***
Believed to regulate progesterone and alleviate PMS symptoms.
**9. Rhodiola***
An adaptogen that may reduce stress-related fatigue and improve mood.
**10. Black Cohosh Root***
Widely studied for its ability to reduce menopause symptoms like hot flashes and sleep disturbances.
**11. Nigella Seeds***
May support blood sugar metabolism and reduce inflammation.
**12. Mulberry Leaf Extract***
Supports cardiovascular health and helps stabilize blood sugar levels.
**13. Licorice Root***
May support adrenal function and cortisol metabolism, though more research is needed.
Other Hormone Balance Supplements
**14. Probiotics***
A healthy gut microbiome can influence hormone health and digestion. Specific strains like Lactobacillus crispatus and Lactobacillus rhamnosus support vaginal health, while Bifidobacterium longum 1714 may improve stress responses.
**15. Omega-3 Fatty Acids***
Omega-3s have anti-inflammatory properties that may help alleviate symptoms associated with hormonal imbalances.
Conclusion
Supplements can be a valuable tool for supporting hormonal balance, but they should be part of a broader health strategy. Prioritizing stress management, regular exercise, a nutrient-rich diet, and quality sleep can lay a strong foundation for hormonal health.
For personalized advice, consult a healthcare professional before starting any new supplement regimen. If you’re seeking accessible healthcare, BODi has partnered with telemedicine platform Hello Alpha, which specializes in women’s health and offers affordable, high-quality medical support.
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.
