Hormone Balance Supplements: Top Picks and How to Use Them

We created the table above as a quick reference, but you can find more information on these supplement options below.

Estrogen metabolism and balance support

• Fiber: Some research shows that fiber intake at or above recommended amounts may help reduce estrogen levels. This may be useful if you have estrogen dominance, a condition where the body has higher estrogen in relation to progesterone.

• Flaxseed: Flaxseed contains lignans, which are plant compounds that have estrogen-like properties. But lignans can also potentially reduce estrogen by competing with the body’s natural estrogen for receptor binding. More research is needed, however.

• Licorice root extract: According to a research review of 28 studies, certain compounds in licorice root extract (particularly flavonoids, isoflavonoids, and chalcones) show potential in relieving symptoms associated with insufficient estrogen—but more research is needed.

• Diindolymethane (DIM): This nutrient, found in certain plant foods and supplements, may support estrogen metabolism, by breaking down estrogen into metabolites that are deemed less potent. It may also increase sex hormone-binding globulin (SHBG), a protein that binds to estrogen, making it less available for your body to use, potentially easing symptoms linked to high estrogen.

• Calcium-d-glucarate: Found in some fruits and veggies, this calcium salt of glucaric acid helps regulate estrogen levels.

• Sulforaphane: This compound, found in cruciferous vegetables (e.g., broccoli, cauliflower, kale, etc.), helps reduce the formation of harmful estrogen metabolites.
  
  

Progesterone and luteal phase support

• Magnesium: This mineral and electrolyte supports the calming neurotransmitter gamma-aminobutyric acid (GABA), which can help reduce anxiety and other mood symptoms that occur during the luteal phase. It may also ease breast tenderness, cramping, headaches, bloating, and other issues that can show up just before you get your period.

• Vitamin B6: This vitamin supports neurotransmitters that are important for mood, including serotonin, GABA, and dopamine.

• Saffron: This spice may support mood and well-being by acting on crucial neurotransmitters.

• Vitex: Also called chasteberry, vitex lowers prolactin, a common culprit of breast tenderness, irritability, and mood swings. It also supports progesterone production.
  
  

Insulin sensitivity and androgen balance support

• Inositol: Inositol (myo-inositol and D-chiro-inositol), a naturally occurring sugar alcohol (found in certain foods and in the body) acts as a second messenger for insulin signaling. It supports insulin sensitivity in people with PCOS, in part by helping to reduce androgen production in the ovaries.

• Magnesium: This mineral and electrolyte can help improve insulin sensitivity, which in turn can help reduce androgen production in the ovaries.

• Spearmint tea: Through its anti-inflammatory properties, this herbal tea may potentially help improve  insulin sensitivity. More research is needed to confirm these benefits. 

• Berberine: This compound, found in plants such as goldenseal, barberry, and Oregon grape, promotes insulin sensitivity, which can help keep ovarian androgen levels in check.

• Omega 3 Super+: This omega-3 formula helps optimize your metabolic health and energy levels.

• Veracity pick: Metabolism Ignite: This formula boosts your natural production of glucose-like peptide-1 (GLP-1) hormone, which is important for supporting blood sugar management, insulin sensitivity, and weight. 
  
  

Perimenopause and menopause support

• Soy isoflavones: These phytoestrogens (plant compounds that mimic estrogen) don’t increase your estrogen level, but they may ease hot flashes and other menopause transition symptoms by binding to estrogen receptors.

• Black cohosh: This member of the buttercup family may help reduce hot flashes and related night sweats.

• Magnesium: This mineral and electrolyte boosts GABA, which can help ease anxiety and promote relaxation and sleep. It may also be beneficial for those who experience an uptick in migraine during the menopause transition.

• Veracity pick: Perimenopause Protocol: This combination of four perimenopause supplements helps reduce symptoms of hot flashes and night sweats, mood swings, metabolism concerns, and more.
  
  

Stress and cortisol support

• Ashwagandha: This adaptogen may help you “adapt” to and improve your resiliency to stress.

• Rhodiola: Another adaptogen, rhodiola may ease mental fatigue and support a healthy stress response.

• L-theanine: Found in green and black tea, this amino acid produces calming, but not sedating, effects and supports neurotransmitters that boost mood, including serotonin, dopamine, and GABA.

• Phosphatidylserine: This fatty substance is a key component of cell membranes that may help lower cortisol. It may also help you fall asleep when taken at night.

• Veracity pick: Fatigue Ease: This supplement supports energy levels, cognition, and the body’s stress response with a combination of ashwagandha and rhodiola, along with other adaptogens.

• Veracity pick: Cortisol Calming: This blend of ashwagandha, rhodiola, L-theanine, and phosphatidylserine helps alleviate stress and regulate cortisol.
  
  

Thyroid support

• Selenium: This mineral protects thyroid tissue.

• Zinc: This mineral regulates hormone production and improves binding at the receptor site.

• Iodine: This mineral is essential for thyroid hormone production.

If you suspect a thyroid condition, talking to your doctor is crucial for hormone and nutrient testing before you supplement. Too much of these minerals can lead to toxicity and even interfere with the thyroid gland.

Foundational nutrients for hormone health

“Before we start any medication (supplements or prescriptions),” Dr. Knopman says, “we want to make sure we are doing everything we can to live a balanced, healthy lifestyle. For example, if you are low on vitamin D or calcium, the first step is to boost your intake.” 

You can usually increase your intake through nutrition. But if you can’t eat certain foods that have these nutrients because of an allergy or sensitivity,  then supplementation may be necessary.

• Magnesium: Magnesium is crucial for hundreds of biochemical reactions in the body, and deficiencies are associated with insulin resistance. Magnesium also supports muscle recovery, sleep, and mental health.

• Omega-3 fatty acids: These healthy fats have anti-inflammatory properties and enhance insulin sensitivity.

• Vitamin D3: This vitamin aids in sex-hormone production, influences thyroid hormones, and more.

• Vitamin B complex (2, 6, and 12): These vitamins help with DNA methylation, which regulates hormone production and signaling, and they support neurotransmitters that are crucial for mood and mental health.

How to use supplements for hormone support: Dosing, timing, and stacking

Once you’ve determined which supplements you want to try, you need a strategy for giving them a go. Here are a few tips.

• Dosage: Ask your provider about which dosage is right for you and follow directions listed on the product.

• Timing: The product recommendations on your supplement package will likely offer some direction on time of day. Some supplements may work best when taken at night—including magnesium and phosphatidylserine because they have calming effects that support sleep.

• Getting started: As you can see, multiple supplements can benefit hormonal balance, but if you add a bunch all at once, you won’t know what’s working (and what’s not). A good rule of thumb is to start with one supplement or formulation at a time and reassess after eight weeks based on your tracking (see next bullet).

• Tracking: “Our bodies give us feedback, but it can be subtle,” says Dr. Butner. “Tracking symptoms helps you notice whether a supplement is actually helping, making no difference, or creating side effects.” She recommends writing down changes to energy, mood, digestion, skin health, or sleep patterns, all of which can provide you and your clinician valuable information. “This way we can adjust your plan based on real data, not just guesswork, and avoid taking unnecessary products long term,” she says.

• Stacking: “Stacking is a way of layering multiple health strategies together to create a compounding effect,” Dr. Butner says. “Instead of relying on one supplement or one practice, you build a toolkit. For example, someone working on sleep might combine magnesium, a consistent bedtime, blue-light blocking, and calming breathwork.” Or you might stack certain supplements together. The team at Veracity has done that for you with its unique formulations or protocols, such as with the Perimenopause Protocol.
  
  

Quality checklist: Tips for choosing effective hormone support supplements

Once you’ve narrowed down with your clinician which supplement (or combination of them) might work best for you, your next step is to choose a quality product. Your provider can be a big help in making a recommendation, but here are a few questions to ask yourself.

• Has the product undergone third-party testing? This means that an independent lab has tested that the product contains the ingredients it says it does (and nothing else), the ingredients are in the right amounts, and the product does not contain unsafe levels of impurities, such as pesticides, heavy metals, and more. Look for products that have certifications, such as NSF Certified, USP Verified, and ConsumerLab.com Approved.

• Does the product have transparent labeling? This means that it lists all ingredients, rather than labeling something as a “proprietary blend” without disclosing what’s inside.

• Is the product reputable? GMP Certification indicates the brand follows Good Manufacturing Practices to ensure quality. You can also search whether a brand has received any warning letters from the Food and Drug Administration for any marketing practice violations, such as making inappropriate medical claims that a supplement can cure a condition or disease. The Better Business Bureau and Trustpilot are also great places to look for independent ratings, reviews, or any potential red flags.

Key takeaways

• Hormones naturally fluctuate throughout the day, month, and your lifetime, but sometimes hormones can become dysregulated and you may experience frustrating symptoms.

• In these instances, lifestyle changes and supplements can work together to help bring your hormones back to homeostasis.

• Before starting a supplement, talk to your clinician to ensure it’s right for you and your unique circumstances.

• Veracity offers reputable and third-party tested products that can support your hormones naturally.

Frequently Asked Questions (FAQs)

Which supplement is best for hormonal imbalance?

The supplement that is best for hormonal balance for you will depend on various factors, including your age, overall health, unique symptoms, hormone levels, underlying conditions, nutrition, and current medications and other supplements. If you’re experiencing frustrating symptoms, talk to your provider.

How to fix a female hormonal imbalance?

If you suspect a hormonal imbalance, seeing your provider is a good idea. They can assess your symptoms and test your levels if appropriate to determine the best ways to address any concerns. They may recommend lifestyle interventions, medications, and/or women's hormone balance supplements.

Can supplements actually balance hormones?

Supplements can help support your natural hormones, which tend to work in concert with each other. But supplements can’t replace your hormones or serve as a magic wand on their own. They work best in combination with lifestyle changes and any necessary medical interventions.

How to tell if hormones are imbalanced?

A hormone imbalance or dysregulation can show up in many ways. For example, acne and unwanted facial hair are linked with PCOS, and PCOS is associated with high androgen (e.g., testosterone) levels produced in the ovaries. Ultimately, if you’re dealing with unpleasant symptoms—whether related to PMS, menopause, or otherwise—never hesitate to reach out to a knowledgeable clinician who can help.