5 Best Supplements for Women’s Hormones | Balance Naturally

The 5 Best Supplements for Women’s Hormone Balance

Balancing hormones is one of the most important steps women can take for long-term health, energy, and vitality. Hormones influence everything from mood and sleep to metabolism and weight. When they’re out of balance, you might experience symptoms like fatigue, bloating, brain fog, hot flashes, mood swings, or stubborn weight gain.

The good news? Alongside a nutrient-rich diet, movement, and stress management, the right supplements can support hormone balance naturally.

Here are the 5 best supplements for women’s hormones—whether you’re managing PMS, perimenopause, or menopause.

1. Magnesium (Bisglycinate or Citrate)

Magnesium Citrate

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Magnesium is often called the “relaxation mineral” because it calms the nervous system, supports deep sleep, and lowers cortisol (the stress hormone). Many women don’t get enough magnesium, especially if they consume caffeine, sugar, or processed foods.

Benefits for women’s hormones:

• Reduces PMS symptoms and irritability

• Improves sleep and lowers night sweats

• Balances stress hormones and supports relaxation

Best form: Magnesium bisglycinate for better absorption.

2. Vitamin D3 + K2

Vitamin D functions like a hormone in the body and is essential for bone health, mood, and immune balance. During perimenopause and menopause, low vitamin D levels can worsen hot flashes, fatigue, and mood swings. Pairing it with K2 ensures calcium is absorbed into bones instead of arteries.

Benefits for women’s hormones:

• Improves mood and reduces depression risk

• Supports estrogen balance

• Strengthens bones and reduces osteoporosis risk

Tip: Get levels checked—many women in northern climates are deficient.

3. B Vitamins (B12, B6, Folate in Methylated Form)

The B vitamin family is essential for hormone metabolism, energy production, and brain health. Stress, birth control pills, and restrictive diets often deplete B vitamins, making supplementation especially helpful.

Benefits for women’s hormones:

• Supports healthy estrogen detoxification

• Reduces fatigue and brain fog

• Improves mood, focus, and resilience

Best form: Methylated B vitamins (look for methylcobalamin and methylfolate).

4. Omega-3 Fatty Acids (Fish Oil or Algal Oil)

Omega-3s are healthy fats that reduce inflammation and directly support hormone production. They’re especially important during menopause for brain, joint, and cardiovascular health.

Benefits for women’s hormones:

• Reduces hot flashes and inflammation

• Balances mood-related hormones

• Supports skin, hair, and brain health

Plant-based option: Algal oil (a vegan source of DHA and EPA).

5. Adaptogens (Ashwagandha or Rhodiola)

Adaptogens are herbal supplements that help your body adapt to stress and restore balance. Ashwagandha has been shown to lower cortisol and improve sleep, while Rhodiola supports energy and mental clarity.

Benefits for women’s hormones:

• Regulates cortisol and stress response

• Improves energy and focus

• Supports thyroid and adrenal balance

My Final Thoughts on Supplements for Women’s Hormones

While supplements are not a replacement for a balanced lifestyle, they can be powerful tools for natural hormone balance. Pairing magnesium, vitamin D3 + K2, B vitamins, omega-3s, and adaptogens with nourishing food, regular exercise, and quality sleep will help you feel your best through every stage of womanhood.

💡 Reminder: Always check with your healthcare provider before adding new supplements, especially if you’re taking medications or managing health conditions.

✨ If you’re ready to take charge of your hormones and feel like yourself again, check out my 12 Weeks to Wellness Program—a step-by-step plan to restore balance, energy, and confidence

Leah Hemstreet

Inspired Changes Health and Wellness

www.inspiredchanges.ca