Which supplements are actually worth taking to balance hormones, and which ones can you skip?
Hormones rule everything—from your energy levels to your mood, skin, metabolism, and even how well you sleep. If your hormones are out of whack, you feel it. And let’s be real—finding the right supplements to bring things back into balance can be overwhelming. There are so many options out there, and not all of them are worth your money.
Whether it's PMS, irregular cycles, mood swings, or fatigue, the right supplements can make a world of difference. But with so many options out there, how do you know which ones actually work—and which ones are just hype?
What's in this article?
Some links in these blog posts are affiliate links, which means I might earn a small commission (about the price of a small black coffee) if you make a purchase—at no extra cost to you! It’s a little way to support my practice while you shop smarter. For all the details, check out my Affiliate Disclosure.
The Must-Have Supplements for Women’s Hormonal Balance
If you’re constantly stressed, dealing with PMS, or struggling with sleep, magnesium should be at the top of your list. It helps lower cortisol (your stress hormone), supports progesterone production, and eases period cramps. Look for magnesium glycinate for the best absorption—avoid magnesium oxide or citrate, which are basically just laxatives.
For a great magnesium glycinate powder check this one out! It is the same one I recommend to my patients.
Best for: PMS, stress, sleep, and adrenal support.
B vitamins are key for hormone metabolism, energy, and mood. B6, in particular, helps balance estrogen and progesterone, making it a go-to for PMS and period-related mood swings. B12 is essential if you feel constantly tired or foggy (especially if you eat a plant-based diet).
This B-Complex supplement is one of my go-to's for myself and patients.
Best for: Energy, PMS, mood swings, and estrogen balance.
Healthy fats = happy hormones. Omega-3s help lower inflammation, support brain health, and keep your cycle regular. They also help with period pain and hormone-related acne. If you don’t eat fatty fish a few times a week, a high-quality fish oil (or algal oil for vegans) is a great investment.
This is a great Omega-3 for brain health and overall support.
Best for: Reducing inflammation, hormone balance, and skin health.
NAC is a precursor to glutathione, the body’s master antioxidant, making it great for detoxification, liver support, and even PCOS. CoQ10 supports mitochondrial health and energy production, crucial for fertility and overall hormone balance.
This affordable NAC supplement is always on my list of recommendations.
Best for: Detox support, PCOS, and fertility.
Vitamin D is actually a hormone, not just a vitamin. It plays a huge role in regulating estrogen, progesterone, and thyroid function. Low vitamin D is linked to PCOS, irregular cycles, and even fertility struggles. Pair it with K2 for better absorption and bone health benefits.
Looking for a good vitamin D3 + K2? Look no further than right here.
Best for: Hormone production, immune support, and bone health.
Honorable Mention Must-Haves
Adequate protein intake is essential for hormone production, muscle maintenance, and overall metabolic health. Collagen protein adds extra benefits by supporting skin, hair, nails, and gut health. Look for high-quality, clean protein sources without artificial additives.
This is one of my favorite protein powders. I love the chocolate to mix into my coffees when I want a "healthy mocha" in the morning.
If you're looking for an unflavored collagen powder, this one is easy to mix into coffee, tea, or even soups.
Best for: Hormone production, skin health, and metabolism.
Chronic stress messes up your hormones big time. Adaptogens like ashwagandha and rhodiola help balance cortisol, making them amazing for burnout, fatigue, and hormone-related anxiety. If you feel wired but tired, these are for you.
This adaptogen powder is amazing added to coffee, smoothies, or just hot water for the extra boost of energy without the crash.
Best for: Stress, adrenal fatigue, and energy balance.
Inositol (especially myo-inositol) is fantastic for women dealing with PCOS, insulin resistance, or irregular cycles. It helps improve insulin sensitivity and supports ovarian function, making it a must-have for those struggling with fertility or metabolic health.
This product is amazing because it has both inositol and CoQ10 in 1 easy to take powder.
Best for: PCOS, insulin resistance, and cycle regularity.
Supplements You Can Skip (Or At Least Be Wary Of)
❌ DIM (Diindolylmethane) – Not for Everyone
DIM is popular for estrogen metabolism, but it can lower estrogen levels, which isn’t great if you already have low estrogen (hello, perimenopause). It can work for some cases, like estrogen dominance, but it’s not a universal fix.
Skip if: You have low estrogen or don’t know your hormone levels.
❌ Maca – Overhyped for Hormones
Maca is everywhere in the hormone wellness space, but its effects are hit or miss. Some women swear by it for energy and libido, while others find it makes their symptoms worse (especially if they have PCOS or estrogen dominance). It’s not a magic cure-all.
Skip if: You’re not seeing benefits after a few weeks or if it worsens your symptoms.
❌ Soy Isoflavones – Proceed with Caution
Soy can act like estrogen in the body, which might help some women (like those in menopause), but it’s not ideal for everyone—especially if you have a history of estrogen-sensitive conditions like fibroids or breast cancer.
Skip if: You have hormone-sensitive conditions or are unsure if it’s right for you.
The Smart Supplement Strategy
At the end of the day, supplements should support your health, not replace the basics. A well-balanced diet, quality sleep, stress management, and regular movement lay the foundation for happy hormones. Once those are in place, adding the right supplements can be a game-changer.
But remember—test, don’t guess. Getting your hormone levels checked can help you tailor your supplement routine to what your body actually needs. And if you need personalized guidance, I’m here to help!
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*Dr. Francesca works only with patients physically located in California.*
*Disclaimer: Although I am a doctor, I may not be your doctor. The information contained within the pages of this site is for educational purposes only and should not be used to treat conditions. Please consult with your doctor, or make an appointment with me, before implementing any of the treatments, diets, supplements, etc. mentioned in this article.*
Some links in these blog posts are affiliate links, which means I might earn a small commission (about the price of a small black coffee) if you make a purchase—at no extra cost to you! It’s a little way to support my practice while you shop smarter. For all the details, check out my Affiliate Disclosure.