Can Supplements Help Balance Hormones?

If you are of the 35+ age group, you likely are starting to think about your hormones. If you aren’t yet, you should be. 

We should all be, actually. 

I have many soap boxes, but one of the biggest is how little we educate our young women about their bodies. And then we are surprised by how little we know as we age about our bodies. PMS, bloating, painful periods, night sweats, hot flashes, perimenopausal weight gain, hormonal swings, PMDD…these are all increasingly common occurrences in the female population, but they are NOT normal. These are symptoms that are trying to get your attention that something is amiss with your hormones. 

There are many players in the game from low quality food, to under or over nourishment, to toxicity and poor detoxification, to poor sleep, you name it. 

The urge is to “fix it”, to make the discomfort go away. And for that, supplements are incredibly helpful. 

They are also incredibly helpful for helping the body compensate as it does age and start to reduce production of estrogen and progesterone and become more insulin resistant. 

Top Supplements for Hormone Balance

When it comes to balancing hormones naturally, certain supplements can help fill the nutritional gaps and support your body’s endocrine system. Here are some of the most effective supplements for hormone balance:

1. Magnesium
   Magnesium is essential for over 300 biochemical reactions in the body, including hormone regulation. It helps calm the nervous system, reduce cortisol (the stress hormone), and improve sleep quality, which is vital for overall hormonal health.
2. Omega-3 Fatty Acids
   Found in fish oil, flaxseed, and chia seeds, omega-3s are crucial for reducing inflammation, which can help regulate hormones like estrogen and progesterone. They also play a role in improving insulin sensitivity, which supports balanced blood sugar levels.
3. Vitex (Chaste Tree Berry)
   This herb has been used for centuries to balance female hormones, particularly for PMS and irregular menstrual cycles. Vitex works by promoting the production of progesterone, which helps regulate ovulation and maintain a healthy cycle.
4. Maca Root
   Maca is an adaptogen known to support the endocrine system by regulating the hypothalamus and pituitary glands. It can help improve symptoms of menopause, such as hot flashes and mood swings, and may enhance fertility by balancing estrogen and progesterone.
5. Vitamin D
   Often called the “sunshine vitamin,” vitamin D plays a crucial role in hormone production, especially for reproductive hormones like estrogen and testosterone. A deficiency can lead to hormonal imbalances, making it essential to maintain adequate levels.

2. How to Choose Quality Supplements

Not all supplements are created equal. Here’s how to ensure you’re choosing the best quality supplements for hormone balance:

1. Look for Third-Party Testing
   Quality supplements should have a seal of approval from third-party organizations like NSF International, USP (U.S. Pharmacopeia), or ConsumerLab. These certifications ensure that the supplement contains what it says on the label and is free from harmful contaminants.
2. Choose Bioavailable Forms
   Supplements are only helpful if your body can absorb and use them. For example, when choosing magnesium, opt for forms like magnesium glycinate or citrate, which are more easily absorbed than cheaper options like magnesium oxide. Similarly, look for "methylated" forms of B vitamins, as they are more bioavailable and effective.
3. Avoid Fillers and Additives
   Quality supplements should be free from unnecessary fillers, artificial colors, and additives. Check the ingredient list for anything that sounds like a chemical additive or preservative, and always choose brands that prioritize purity and transparency.
4. Prioritize Whole Food-Based Supplements
   Supplements made from whole food sources are typically more bioavailable and better tolerated by the body. Look for brands that use whole-food ingredients rather than synthetic versions, as this ensures you’re getting a more complete nutrient profile. You’ll notice that with whole food supplements, the dosing is much lower than a traditional supplement. That is because the body absorbs these much more readily. 

3. When to Use Supplements vs. Whole Foods

Supplements can be a powerful tool for hormone balance, but they’re not a substitute for a nutrient-dense, whole-food diet. Here’s when to rely on supplements and when to prioritize whole foods:

1. Use Supplements for Nutritional Gaps
   If you have a known deficiency (such as low magnesium or vitamin D), or if your diet is lacking in specific nutrients due to restrictions or health conditions, supplements can help bridge the gap. For example, if you don’t eat fish regularly, an omega-3 supplement may be necessary.

Honestly, almost all of us are deficient in magnesium, so that is one that I recommend for pretty much everyone. Here is the link to my absolute favorite one–Magnesium Breakthrough. Depending on the time of year, use the code LFH for additional savings! 

2. Rely on Whole Foods for Daily Nutrient Intake
   Whenever possible, whole foods should be the primary source of your nutrients. Fresh fruits, vegetables, lean proteins, and healthy fats provide a variety of vitamins, minerals, and antioxidants in their most bioavailable and complete form. Whole foods also contain fiber and other beneficial compounds that help your body absorb and use these nutrients efficiently. If you have digestive issues such as a leaky gut or bloating, you may want to consider a digestive enzyme. Don’t go rogue though, because there are various types of digestive supports and you may or may not also need hydrochloric acid support. Schedule an appointment with our clinic or ask your doctor. 
3. Supplements as a Short-Term Boost
   Supplements can be beneficial when you're going through hormonal transitions, such as menopause, postpartum, or periods of high stress. However, they should be seen as a short-term aid, not a long-term solution. Focus on maintaining a balanced diet, managing stress, and getting regular physical activity to support long-term hormone health.
4. Whole Foods First, Supplements Second
   The bottom line: if your diet is rich in colorful vegetables, fruits, healthy fats, and lean proteins, you're already giving your hormones the support they need. Supplements can fill in the gaps, but they should never replace the foundation of a whole-food, nutrient-dense diet. Don’t forget that hormones are literally built from cholesterol, so make sure you are eating a cholesterol rich diet filled with animal based proteins such as eggs and meat. This does NOT convert to cholesterol particles in the bloodstream (THOSE come from excess carbohydrate and fructose). 

A word about detox…

Hormones are so critical to our health, they are literally little messengers moving from one place to the other, turning signals off or on. Other than deficiencies, there is one major process that can cause a roadblock. 

If you do not detoxify well, you not only will accrue excess estrogen that can build up in the body, but it can become toxic leading to a host of issues including estrogen dominance (think PMS, heavy clotty bleeds, etc). This can also play a role in infertility. 

Toxins can also sneak into hormone receptors and cause issues. If you are struggling with hormone balance and you have done a good job of addressing your diet, a structured detox protocol may be warranted. If you’d like to talk about what that might look like, schedule a 15-minute consult HERE. 

Addressing hormonal health is also what my group coaching program is based on–you can check that out here.  

At the end of the day, I love using supplements to support the healing process. Yes, there are some that are always needed, such as magnesium and fish oil, but others should be cycled on and off or used as part of a specific treatment plan. 

I’m rooting for you!

Katie

PS: Here is where I buy almost all of my supplements--they are well-vetted and most of them are 3rd party tested. You also get an on-going 10% discount when you sign up. Feel free to reach out with questions!