The Best Supplements for Women’s Hormonal Balance (And Which Ones You Can Skip)
- Dr. Francesca Medina, ND
- Mar 12
- 7 min read
Updated: 8 hours ago
Which supplements are actually worth taking to balance hormones, and which ones can you skip?
Hormones rule everything — your energy, mood, metabolism, sleep, skin, even how your body handles stress. When your hormones are imbalanced, you feel it. PMS, mood swings, fatigue, breakouts, weight fluctuations, and irregular cycles are all signs that your body might be asking for support.
One of the most common questions I get in practice is: Which supplements actually help balance hormones? And just as importantly: Which ones are a waste of money?
This guide will help you cut through the noise, so you can confidently choose what works best for your body (with a few of my go-to, doctor-approved favorites).
Jump ahead:
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
Magnesium – The Chill Pill for Your Hormones
If you’re feeling wired but tired, struggling with PMS, anxiety, or poor sleep, start here. Magnesium calms the nervous system, supports progesterone, and eases period cramps. It also helps your body metabolize cortisol (your stress hormone) so you don’t feel as burnt out.
✅ I use this magnesium glycinate powder myself – it's gentle, absorbs well, and my patients report better sleep, less anxiety, and fewer headaches.
Best for: PMS, stress, poor sleep, cramps, adrenal support
Try this: My go-to magnesium glycinate powder
B Vitamins (Especially B6 & B12) – The Energy & Mood Boosters
If you’re constantly tired, foggy, or moody before your period, B vitamins might be the missing piece. B6 helps balance estrogen and progesterone. B12 supports energy, mood, and cognition—especially important if you eat plant-based.
✅ This B-complex is the one I personally use and recommend to almost every patient.
Best for: Energy, mood swings, PMS, hormonal fatigue
Try this: My favorite B-Complex supplement
Omega-3s (Fish Oil or Algal Oil) – The Inflammation Fighters
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.
✅ I take this omega-3 daily to support my skin and keep inflammation low – bonus points for brain clarity, too.
Best for: Acne, PMS, irregular cycles, brain fog
Try this: Clean, high-potency omega-3
NAC (N-Acetyl Cysteine) & CoQ10 – The Detox Duo
NAC (N-acetyl cysteine) helps your body make glutathione, a master antioxidant essential for liver detox, fertility, and PCOS support. CoQ10 is incredible for cellular energy and egg quality.
✅ This combo has been a game changer for many of my patients with PCOS or sluggish detox symptoms.
Best for: PCOS, fertility, detox support
Try this: NAC + CoQ10 powder combo
Vitamin D3 + K2 – The Hormone Helper
Vitamin D is technically a hormone, not just a vitamin! It supports thyroid health, menstrual regularity, and immune function. K2 helps D3 absorb properly and supports bone health.
✅ I check nearly every patient’s vitamin D levels — and supplement when needed. This one is clean and effective.
Best for: Thyroid support, cycle regularity, immunity
Try this: My favorite D3 + K2 formula
Honorable Mention Must-Haves
Protein & Collagen Protein Powders – Building Blocks for Hormones
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.
✅ I use this chocolate protein powder in my morning coffee — think healthy mocha! And I love this unflavored collagen in soups or teas.
Best for: Hormone production, skin, gut health
Try this: Chocolate protein powder | Unflavored collagen
Adaptogens (Ashwagandha & Rhodiola) – The Stress Regulators
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 powder blends perfectly into coffee or smoothies without any crash. My go-to during long clinic days.
Best for: Adrenal fatigue, anxiety, energy crashes
Try this: Adaptogen blend I love
Inositol – The PCOS & Blood Sugar Regulator
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 formula includes both inositol and CoQ10 in one simple powder — perfect for patients trying to regulate their cycle or conceive.
Best for: PCOS, insulin resistance, irregular cycles
Try this: Inositol + CoQ10 blend
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.
Not Sure Where to Start? Here’s My Starter Bundle:
If I could only pick 3 supplements to start balancing hormones, it would be:
Magnesium Glycinate – check it out here
Vitamin D3 + K2 – check it out here
B-Complex – check it out here
This combo supports stress, sleep, energy, and hormonal metabolism—the foundation for almost every hormonal issue.
Quick Comparison Chart
Supplement | Best For | My Pick |
Magnesium Glycinate | Sleep, PMS, stress | |
B-Complex (B6/B12) | Energy, mood swings | B-Complex supplement |
Omega-3 | Inflammation, skin, brain | |
NAC + CoQ10 | PCOS, detox, fertility | |
Vitamin D3 + K2 | Hormones, immune health | |
Protein & Collagen | Hormone production | |
Adaptogens | Stress, energy crashes | |
Inositol | PCOS, irregular cycles |
FAQ: Supplements & Hormone Health
Q: Do I need to take all of these?
A: Nope! Focus on your symptoms and goals. The starter bundle is a great place to begin, then layer in others based on your needs (or test results).
Q: Can I take these if I’m on birth control?
A: Yes—most are safe and even supportive (like B-vitamins and magnesium). Still, always check with your provider first, especially for detox or hormone-boosting supplements.
Q: How long until I notice results?
A: Some supplements (like magnesium or B6) work within days. Others, like omega-3s or inositol, may take a few weeks. Be consistent and patient—healing hormones is a journey.
Download My Blood Sugar Guide!
This guide is packed with everything you need to understand how blood sugar impacts your hormones—plus easy food swaps, meal ideas, and lifestyle hacks to help you feel your best. No complicated diets, no deprivation—just real, sustainable solutions!
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.