Ever felt like your body's internal orchestra is playing a bit out of tune? You're not alone. Hormones are tiny-yet-mighty messengers in the body that play a critical role in maintaining optimal health. They can impact everything from your reproductive health to your metabolism to even your mood.
One popular solution to balancing hormone levels is supplements. Backed by science and mother nature, these supplements can be powerful remedies that get your hormones back on track. Plus, taking these vitamins and minerals can have many other health benefits besides hormonal balance.
Before choosing a supplement, you should know the common causes and symptoms of unbalanced hormone levels. Once you understand more about hormonal balance, we'll dive into 8 of the most effective supplements to balance hormones. Plus, we've included some other solutions for achieving hormonal balance!
Symptoms of Hormonal Imbalance
Depending on what hormones or glands are being negatively impacted, symptoms of hormonal imbalance can vary. Most hormones work simultaneously as a team with other hormones in the body. So even if you have only one hormone that’s out of wack, it could throw off several other functions in the body.
Common symptoms that your hormone levels may be imbalanced can include:
- Irregular menstrual cycle
- Mood swings and/or irritability
- Poor digestion
- Trouble sleeping/sleeping too much
- Weight gain
- Fatigue or extremely low energy
- Increased PMS symptoms
- Low libido
- Skin breakouts or acne
Types of Hormones
The body produces over 50 types of hormones that all have different roles and responsibilities. Here are some of the most common ones:
- Reproductive hormones: estrogen, testosterone, and progesterone
- Thyroid hormones: thyroid stimulating hormone (TSH), thyroxine (T4), triiodothyronine (T3)
- Stress hormones: cortisol and adrenaline
- Sugar/metabolic hormones: insulin and leptin
- Sleep hormones: melatonin
Common Underlying Causes of Hormonal Imbalance
When there’s too much or too little of a certain hormone in the body, it causes an imbalance. Hormones play an integral role in the entire functioning of the body. In some cases, extreme hormonal imbalances correlate to a variety of health concerns and conditions.
In particular, many women experience hormonal changes when going through menopause. This is due to a significant decrease in estrogen and progesterone levels being produced.
Some causes of unbalanced hormone levels are entirely linked to lifestyle factors including:
- Poor diet and nutrition
- Sleeping too much or too little
- Exercising
- Stress levels
- Exposure to toxins and pollutants
There are also some medical conditions that may cause a hormonal imbalance such as:
- PCOS
- Diabetes
- Cancer
- Hypothyroidism/Hyperthyroidism
- Endometriosis
Testing Hormone Levels
If you’re experiencing symptoms linked with imbalanced hormone levels, it’s best to get your hormone levels checked. This way, you can optimize your diet and supplementing regimen to have maximum health impacts. But how do you get your hormone levels checked?
The best and safest way to check your hormone levels is by consulting with your primary physician. They’ll be able to order blood draws and other tests to give you the best care possible. They can also point you in the right direction when it comes to treating your hormonal imbalances at home.
Another way that you can get your hormone levels checked is with an at-home test. Whether you’re looking to target specific hormones or want an all-around hormone analysis, there are options out there for you. The Everlywell Perimenopause Test and the Ro Modern Fertility Hormone Test are great places to start!
8 of the Best Supplements to Balance Hormones
If you’re struggling with unbalanced hormone levels, taking a supplement can help get you back on track. The key factor is that you’re educated on your hormonal imbalances to know which vitamins and minerals will be beneficial for you. Consulting with a healthcare professional should always be the first step.
Once you understand your own hormone levels, you can confidently choose supplements that align with your health goals. There are all different types of supplements out there from vitamins to minerals to even prescription drugs. We’ve gathered 8 of the best supplements proven to naturally balance hormones and improve overall health – let’s get started!
Magnesium
Magnesium is one of the most important minerals, but just under half of the US population still isn’t getting enough of it. Magnesium is crucial for supporting optimal nerve and muscle function. It also plays a significant role in regulating several hormones in the body.
Magnesium can help balance the secretion of certain thyroid hormones – particularly T3. Magnesium also plays a significant role in reproductive health. It helps the liver break down and process different hormones while excreting harmful components. This results in more balanced levels of reproductive hormones like estrogen and progesterone.
The recommended daily intake for magnesium is 310 to 320 mg for women and 400 to 420 mg for men.
B Vitamins
B vitamins play an integral role in not only maintaining hormonal health but also regulating many functions in the entire body. There are 8 b vitamins in total which are all beneficial for maintaining overall health. When targeting hormonal health, the three most beneficial b vitamins are B12, B6, and B3 (niacin).
- Vitamin B12 is necessary for the liver to break down excess hormones and waste. When you don’t get enough B12, a compound called homocysteine can build up in the blood stream. When too much builds up, it can lead to an estrogen imbalance. B12 is found mostly in animal products, so individuals on a plant-based diet are at high risk of being deficient. The recommended daily intake for B12 is 2.4 mcg for men and women.
- Vitamin B6 has been proven to balance hormones related to PMS – or premenstrual syndrome. It’s also needed to produce GABA – a chemical released in the brain that helps regulate our emotions, especially during PMS symptoms. The daily recommended intake for B6 is 1.7 mg for adults (men and women).
- Vitamin B3 (niacin) is the other primary b vitamin beneficial for hormonal health. Niacin is responsible for maintaining proper function of over 400 enzymes. It plays an important role in helping the body produce sex and stress (adrenal) hormones. The daily recommended intake for B3 is 14 mg for women and 16 mg for men.
Vitamin C
Vitamin C is a powerful nutrient and antioxidant that’s highly recommended for women with hormonal imbalances. Particularly, vitamin C is beneficial for improving thyroid health and metabolic levels. This study showed that increased vitamin C levels may help regulate thyroid hormones. This is especially helpful for those with thyroid conditions like hypothyroidism.
Also, increased levels of vitamin C can help support healthy reproductive health and fertility. Women who take a vitamin C supplement every day have a higher likelihood of producing higher levels of progesterone. These hormone levels are indicative of healthy fertility levels and pregnancy outcomes.
The recommended daily intake for vitamin C is 75 mg for women and 90 mg for men.
Vitamin D
Vitamin D plays an important role in regulating certain functions of the body like cardiovascular health and sleep. As it turns out, vitamin D also plays a huge role in maintaining reproductive health. Studies show that increased levels of vitamin D correlate to fertility and healthy pregnancies.
But with over 40% of the US population having a vitamin D deficiency, most of us aren't getting enough of it. The body naturally produces vitamin D when exposed to the sun. So if your lifestyle is primarily indoors, you may want to consider bumping up your vitamin D levels.
Many people choose to eat vitamin-D-rich foods (like fatty fish) or take a vitamin D supplement. The recommended daily intake for both men and women is 15 to 20 mcg (600 to 800 IU).
When choosing a vitamin D supplement, always go with the most potent option available. Puori’s Vitamin D3 supplement is formulated with coconut oil for maximum absorption. Its high potency of D3 is optimal for those with severe vitamin D deficiencies. Plus, it’s great for boosting your immune system!
Probiotics
Probiotics are essential for achieving and maintaining optimal hormonal balance. The healthy bacteria in your gut play a key role in breaking down hormones and removing them from the bloodstream. There are also different microbiomes in the gut that are responsible for regulating estrogen levels in the body.
Unbalanced estrogen levels may lead to a higher risk for conditions like polycystic ovarian syndrome. Studies show that getting in more probiotics can help improve the estrogen regulation cycle in the gut.
Probiotics are available in many foods like yogurt, kimchi, and fermented foods. When it comes to supplements, typical dosages will vary. However, common dosages for adults range from 10 to 20 billion colony-forming units daily.
Depending on your individual needs, you may want to choose one probiotic over another. Here at Love Health, we’ve hand-picked the best, most effective probiotics for all of your hormone health needs.
Ashwagandha
Ashwagandha is a traditional remedy and adaptogen used for its therapeutic properties. Adaptogens are substances that help improve the body’s natural response to stress. One of the main hormones in the body is cortisol, and it’s linked to stress levels in the body.
In this study, researchers took two groups of healthy individuals and had them take a supplement for eight weeks. One group took ashwagandha while the other took a placebo. The people who took ashwagandha saw more regulated cortisol levels compared to the control group. The ashwagandha group reported improvements in overall stress and even sleep.
Ashwagandha supplement dosages can vary greatly, but the recommended dosage is up to 1000 mg for both men and women.
Fish Oil/Omega-3 Fatty Acids
Fish oil is an excellent supplement if you’re looking to add more sources of omega-3 fatty acids to your diet. The body needs omega-3s for a wide variety of functions such as regulating heart health and reducing chronic inflammation. Omega-3s also have an impact on balancing different hormone levels throughout the body.
This study shows that taking a fish oil supplement for only three weeks can help regulate cortisol levels and manage stress. On top of this, fish oil has also been proven effective in managing reproductive hormones when it comes to your menstrual cycle. Taking fish oil has been proven to reduce PMS symptoms and menstrual cramps.
The recommended daily intake for fish oil is 1.1 g for women and 1.6 g for men.
Rhodiola Rosea
Similar to ashwagandha, rhodiola rosea is an adaptogen meaning it helps the body react and respond to stress. When it comes to balancing hormone levels, rhodiola rosea targets stress hormones – mainly cortisol. Research shows that rhodiola rosea can reduce cortisol levels spiking too high when faced with stress.
So, taking rhodiola rosea in supplement form may help your body manage stress better and even improve focus. According to this study, rhodiola rosea may also have a positive impact on mental energy and mood. More research is still needed to confirm all of the benefits of rhodiola rosea. But studies so far show its definitely correlated with balancing stress hormones.
Rhodiola rosea supplements typically range from 100 mg to 500 mg.
Best Foods That Balance Hormone Levels
Knowing about your hormone and nutrition health is the key to choosing the right supplement. This is why it’s so important to consult with a healthcare professional before taking matters into your own hands.
In many cases, you can get increase your vitamin and mineral intake with nutrient-dense foods. Many find the most success eating these foods in combination with a supplement, while others choose to eat them alone. Here are some of the best foods for creating a hormone-balancing diet:
- Cruciferous vegetables like kale, broccoli, and brussels sprouts
- Salmon and fatty fish
- Avocados
- Turmeric
- Flax seed
- Nuts
Bottom Line
There’s no doubt that it can be challenging to understand your hormonal imbalances and get your health back where it needs to be. There are so many different types of hormones that all work together to help your body function properly. So even if one hormone isn’t balanced, it could throw off multiple functions.
This is why it’s always best to see a healthcare professional before attempting to treat your hormonal imbalances by yourself. They can order the proper tests and evaluate your unique health needs to guide you down the best path possible.
Choosing one of the supplements above can be a great solution for managing hormone levels and achieving hormonal balance. No matter which one you choose, these supplements aren't only beneficial for hormone health but for overall well-being, too!
For more tips and insights into all of your health and wellness needs, visit the Love Health blog here.
The information provided in this blog post is intended for general informational and educational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your health and wellbeing. Love.com does not recommend or endorse any specific products, procedures, opinions, or other information that may be mentioned in this blog post. Reliance on any information appearing on this blog post is strictly at your own risk.
