13 Hormone Balance Supplements for Women to Try
Hormonal imbalance can wreak havoc on your health. High levels of stress, weight gain, sleep problems, low sex drive, depression, and anxiety are just some of the effects of hormonal imbalance.
One way to achieve hormonal balance is by improving some of your lifestyle habits – eating right, working out regularly, getting enough sleep, and managing stress properly. Supplementation can also help you achieve hormonal balance, when paired with a healthy lifestyle.
Before we jump into the supplements, let’s chat about why hormonal balance is important for your health and some of the symptoms that come with imbalances.
Why Hormonal Balance Matters
To understand the importance of hormonal balance, you should first grasp what it means.
Hormones are our body’s “chemical messengers.” They exist in the endocrine system: a messenger system made of different glands that create and secrete hormones.
Hormones affect virtually every part of our health – our energy levels, blood sugar, stress response, sleep cycles, sex drive, mood, and weight are just some of them.
When we say hormonal balance, we mean a state where our body’s hormones are in their respective proper levels under a given time and condition. Keep in mind that each hormone has its own “normal level” relative to a person’s age and biological sex.
If one or more of your hormones are not within the normal/healthy range, it can cause issues in your body. For instance, it’s perfectly normal for cortisol to rise if you are facing an immediate threat. But if your cortisol level is elevated with no immediate danger present, this causes unnecessary stress.
Signs of Women's Hormone Imbalance
Hormonal imbalance is when one or more of your hormones are not in their proper range. Hormonal imbalance symptoms include:
- Chronic fatigue
- Mood problems (such as irritability, mood swings, and depression)
- Sleep issues (you sleep too much, or you find it hard to sleep)
- Weight changes (weight gain or “unreasonable” weight loss)
- Poor cognitive performance (ex., lack of focus and poor concentration)
- Very low or very high sex drive
- Irregular menstrual cycles
- Body pains and aches
- High blood pressure
- Heart palpitations
- Vaginal dryness
If you have a hormonal imbalance, you can address it by living a healthier lifestyle such as working out regularly, eating a proper and healthy diet, and getting enough sleep. However, you can still experience hormonal imbalance even if you’re living a healthy lifestyle. This is where hormone balance pills can be beneficial.
Top 13 Supplements to Help Balance Hormones and Promote Wellness
In addition to lifestyle changes, taking certain supplements can also help you balance your hormones. We hand-selected 13 of the most effective vitamins, minerals, and herbs that can help promote hormonal balance for women's health.
Folate, also known as B9, has a powerful impact on female hormones. Specifically, studies show that folate is associated with increased progesterone levels. This is crucial because progesterone is one of the key hormones involved with both fertility and the menstrual cycle. If you have low levels of progesterone, it’s common to see infertility issues as well as irregular menstrual cycles.
Also, folate can lower a woman’s risk of sporadic anovulation (when the ovaries fail to release an oocyte), ease PMS symptoms, and improve mood.
Magnesium is a mineral that plays a lot of crucial roles in our health, including energy production, metabolism, blood sugar, blood pressure, and mood. Aside from that, magnesium helps us to better deal with stress and anxiety. By dealing with stress properly, we can adequately manage our endocrine system.
Zinc is essential for your hormonal health because it plays a vital role in promoting and maintaining proper thyroid function. The thyroid gland produces thyroid hormones which play a significant part as metabolic regulators .
Studies show that it is common for women with hypothyroidism to have zinc deficiencies in their bodies. For these women, supplementing with zinc or eating zinc-rich foods may help balance thyroid hormones.
Chromium can aid in lowering our blood sugar levels. Studies show chromium plays a role in the absorption of carbohydrates, protein, and fats.
Aside from lowering blood sugar levels, chromium can also reduce cholesterol and blood pressure levels – all of which are good for overall hormonal health.
Inositol is a naturally occurring b-vitamin (vitamin B8). It’s a form of sugar alcohol with powerful antioxidant properties. As a dietary supplement, inositol improves our body’s insulin sensitivity and regulates our blood sugar levels.
Aside from that, recent studies have shown promising research in regards to treating PCOS and infertility. Studies also show a correlation between low insulin sensitivity and fertility issues for women with PCOS. By improving their insulin sensitivity, inositol may improve a woman’s fertility.
One study found little to no difference between myo-inositol and metformin, a drug commonly used for PCOS, general blood sugar issues, and diabetes.
DIM (Diindolylmethane) is a natural compound that is used to lower estrogen levels. DIM is a metabolite of a compound — indole-3-carbinol (I3C) — found in cruciferous veggies such as broccoli and kale. If you are looking for a higher dose of DIM, supplementation is an easy way to achieve that.
One study demonstrated that DIM “promoted favorable changes in estrogen metabolism.”
7) Black Cohosh
Black cohosh is popularly used for perimenopause and menopause, especially if you have problems with hot flashes or night sweats. Conclusions are mixed regarding its benefits for menopause.
Aside from hot flashes and overall menopause, studies show that black cohosh can support healthy progesterone levels, which can help support regular periods and ease PMS symptoms.
Omega-3s are a group of fatty acids – DHA, EPA, and ALA – well-known for their heart and brain health benefits. Omega-3s also play a role in our hormonal health since they are vital for hormone production.
Omega-3s and other fatty acids produce and regulate hormones. Omega-3s work as a powerful anti-inflammatory which not only supports your immune system but your hormones as well.
Studies show that omega-3s can also have an impact on inflammatory acne. Because much of acne is inflammation-based, it can help decrease the inflammation as well as the acne.
One of the most popular herbal supplements is Vitex, also known as chaste tree berry. Vitex agnus-castus is a tree that grows natively in Europe, especially in its Mediterranean regions. It is known for its menopausal-related benefits, such as aid in PMS symptoms and alleviates pain caused by menstruation.
This herb impacts the pituitary gland, helping increase luteinizing hormone (LH) while simultaneously increasing progesterone and stimulating ovulation.
Not only is it used for menopausal symptoms, but It can also be used to deal with irregularities in female hormones. It's commonly used for premenstrual syndrome and helps with mood changes that arise during that phase. This is a strong herb, but clinical trials have found it to be both safe and effective for dealing with hormonal imbalances.
Ashwagandha is a potent and popular herb that is used in Ayurvedic medicine. It is mainly known for its ability to improve one’s strength, physical performance, and endurance. Research also suggests that Ashwagandha has the ability to promote hormonal health, notably thyroid function.
11) Dong Quai
Dong Quai, also known as the “female ginseng,” is an herbal plant known and used in Chinese medicinal tradition to deal with hormonal imbalances. It is also used for dealing with menstrual problems such as PMS and menstrual cramps.
Studies show this herbal supplement is also helpful in helping balance blood sugar levels. One particular study in the journal Food & Function detailed how mice reacted after ingesting Dong Quai for four weeks. While rodents aren’t always reflective of human physiology, their blood sugar levels decreased and their insulin sensitivity improved.
Insulin resistance and blood sugar issues are common in people with hormone imbalances, making this herb a promising choice.
Ginseng is known for its many health benefits and boosting energy levels, but one you may not know is that it can also help you manage your menopausal health. One study shows that there’s “positive evidence” that ginseng can improve sexual function. Also, it can help women with hot flashes.
Maca is an herbal plant known to help women in all stages of life with their menopausal problems. Aside from relieving symptoms such as PMS, cramping, and irregular periods, studies show maca also promotes a healthy menstrual cycle.
Maca has been used in traditional Chinese medicine for thousands of years to treat menopause symptoms. It has been shown to decrease hot flashes, and reduce the need for hormone replacement therapies.
This herb can be taken in veggie capsules or can be added to drinks in powder form. Maca is a safe herb with a variety of powerful benefits, but if you experience side effects, make sure to take a break or contact your healthcare professional.
How to Choose a Hormone Balance Supplements
When choosing a hormone balance supplement, knowing what imbalances exist is critical. Unfortunately, because supplements are powerful tools, you can end up doing more harm than good if you blindly take one.
When you decide that it is time to take hormone balance supplements, there are two main things to consider:
1) The Trustworthiness of a Brand
It's important to research a brand before you decide to purchase from them. Even if their marketing and branding look stellar, you still need to do your due diligence. After all, most supplements are not regulated by the food and drug administration (FDA).
When you research a brand, make sure that they either have a certificate of authentication (COA) available. These are run by third-party labs that test the product ingredients and partial other things like heavy metals.
Second, check the customer reviews on the brand’s site or Amazon. Do they have only five-star reviews? Do they have mainly five-star reviews with a few others scattered throughout? Do the reviews talk about the efficacy of the product?
Products with only five-star reviews may seem like trustworthy best-sellers, but this usually signals that the reviews, unfortunately, aren’t from real buyers or have been fabricated.
2) The Ingredients
First, you want to make sure you need all the ingredients. Second, make sure that they include details.
For example, if a brand says that they use a B-complex but they don't list the B vitamins they use, this is a red flag. This is essential information for a consumer, so it should be shared!
Lifestyle Factors That Can Help Balance Hormones
Aside from adding herbal supplements, vitamins, and even minerals into your day-to-day to help balance out your hormones, there are a variety of things you can do habit-wise to help as well.
While we love a good HIIT workout, when you're trying to balance out your hormones, more aerobic exercises can be highly beneficial.
One of the best things you can do for your hormonal imbalances is to allow your body to rest after a workout. While you’re looking at your post-workout goals, check out our Bright Whey protein supplement. It’s your one “whey” ticket to nailing your protein goals post-workout.
I think we can all agree that sleep is key to good health. This is especially true to hormone health. This is partially because cortisol is regulated while you sleep. If you are not getting adequate sleep, it can become higher.
An increase in cortisol can interfere with your hormone production and regulation and negatively impact your immune system. If you can, try to get 8-9 hours of sleep a night. This also helps your body repair after intense workouts, which we all know is vital!
If you do have a hard time sleeping at night, we recommend giving our Beauty Sleep supplement a try. It includes vitamin B6, magnesium, zinc, astrion, l-theanine, EGCG, sensoril Ashwagandha, and 5-HTP, formulated for perfect sleep.
3) Stress Management
Believe us, we get it; stress management is challenging. There are so many things to stress about daily, which makes stress management all the more critical.
If you can add stress management tactics into your day-to-day schedule, they can not only help you decrease the feelings of stress but support your hormone health, boost your sleep quality, and even impact your immune system.
Our Go-to Hormone Balance Pills
Are you looking for a sunny state of mind? Symmetry helps balance hormones, assist with weight management, and keep stress at bay.
The serving size calls for two capsules twice daily with water, preferably in the morning and evening shortly before eating. Do not exceed four capsules per day.
It’s your daily perk-me-up!
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