Top 11 Supplements To Balance Hormones & Make You More Fit

“In the 21st century, our taste buds, our brain chemistry, our biochemistry, our hormones, and our kitchens have been hijacked by the food industry.” So let us read about the best supplements to balance hormones.

Hormones can be problematic for many women, especially as they approach perimenopause. But not to forget men! Variations in practically every aspect of a man’s life can occur, and these swings can be very frustrating. We may experience big mood swings and anger when our hormones are out of sync. 

We may have problems sleeping. It’s possible that our sex drive will dwindle. It is possible that we will gain weight. We may lose our vigor and enthusiasm for life. As a result, our relationships may suffer, and we may feel as if our overall quality of life has abruptly deteriorated.

So let us look at the relation between our hormones and our health and also read about beneficial supplements to balance hormones like vitamins B, C, and D.

The interconnection between hormones and your health

Hormones are the chemical messengers in your body. These potent substances are produced in the endocrine glands and circulate through your bloodstream, instructing tissues and organs on what to perform. They aid in the regulation of many of your body’s essential functions, such as metabolism and reproduction.

You have too much or too little of a certain hormone if you have a hormonal imbalance. Even minor adjustments can have far-reaching consequences throughout the entire body.

Consider hormones to be a baked cheesecake. The final result is affected by much or too little of any one ingredient. Though some hormone levels vary over time as a result of normal aging, other variations occur when your endocrine glands make a mistake in the blueprint.

Hormones play a crucial part in your general well-being. As a result, a large spectrum of signs and symptoms may indicate a hormonal imbalance. The indications and symptoms you experience will be determined by whatever hormones or glands are malfunctioning.

What is the hormonal imbalance?

Do you feel bloated, angry, or simply not yourself? Hormone fluctuations could be to blame. Hormones are chemical “messengers” that influence the activity of your cells and organs. 

It’s natural for your levels to fluctuate throughout your life, such as before and during your menstruation, throughout pregnancy, and during menopause. However, certain medications and health concerns can influence your levels to fluctuate.

Top 11 essential supplements to balance hormones

When it comes to obtaining all of the key macronutrients and micronutrients required to maintain hormone balance, food should always come first. Supplements are beneficial, but they can’t replace healthy, whole foods that come straight from the earth, as nature intended. 

To function properly, your endocrine system needs particular nutrients that contain specific nutrition. Let’s see if we can figure out which ones are the best supplements to balance hormones!

Vitamin B

When you’re experiencing hormonal ups and downs, taking a high-quality B-complex supplement is a great option. In addition to consuming foods high in these vitamins, you may want to supplement with this set of vitamins. There are nine B vitamins in total, and certain B vitamins are found in various foods.

Salmon, for example, is a good source of many B vitamins. The B-complex bunch are all present. B9, commonly known as folate, is found in leafy greens such as spinach, kale, collard greens, and even romaine lettuce. To keep the B9 intact, consume them raw or mildly cooked.

Men and women of all ages might be affected by vitamin B insufficiency. Supplementation can be especially helpful in balancing hormones in people who have had a hormonal imbalance. Folate has direct anti-depressant qualities and works in tandem with serotonin synthesis.

After taking these supplements, men and women going through andropause and menopause, as well as women in pre-menopause, will notice an improvement in their symptoms.

Your mood will lift, your energy levels will rise, and your PMS symptoms may subside. These vitamins can also help you lose weight by having a good impact on your metabolism.

Omega 3

Omega-3 fatty acids are essential nutrients that play a role in a variety of bodily functions, including immune system responses. Omega-3 fatty acids are not produced by the body, thus you must obtain them through foods like salmon, sardine, chia seeds, flaxseed, etc or supplements.

Omega 3 HP-D is a high-potency supplement that contains 1,000 IU of Vitamin D3 and a high yield of omega three essential fatty acids EPA and DHA. Hormones require Omega 3 fatty acids to construct themselves, and they can also aid hormone distribution by increasing blood flow. They’re also anti-inflammatory and can aid with a range of infections.

Vitamin C

Aids in the treatment of oestrogen insufficiency in women, inflammation, and adrenaline.

Ascorbic acid, also known as vitamin C, is both an antioxidant and an important nutrient. Vitamin C aids in the regulation of several hormones. It balances oestrogen levels, lowers adrenaline levels, and reduces inflammation.

Vitamin C aids tissue repair, strengthens the immune system, and lowers cortisol levels, in addition to being a wonderful hormone balance supplement. This is why, regardless of your dietary habits, you must include vitamin C in your daily routine.

Vitamin D

According to a  study, many people are vitamin D deficient. As a result, taking a high-quality vitamin D supplement is essential, especially during the winter months. The sun, a supplement, and a few foods, such as fatty fish and egg yolks, are all sources of vitamin D.

Vitamin D is a hormone that talks with your other hormones, therefore it’s extremely important for hormonal levels. To alleviate and prevent hormonal changes, make sure you’re getting enough vitamin D2 and D3. Since vitamin D is a fat-soluble vitamin, it should be taken with your heaviest meal of the day to ensure proper absorption. Alternatively, combine your vitamin D and fish oil supplements.

DIM (Diindolylmethane)

DIM (diindolylmethane) is a naturally occurring plant nutrient found in cruciferous plants (like broccoli or cabbage). DIM may be beneficial to both men and women since it aids estrogen metabolization and frees testosterone from binding agents in the circulation [1].

DIM is a supplement that can help with hormone balance and boost breast, uterine, cervical, and prostate wellness. DIM may also help to rekindle sex desire, reduce body fat, and relieve premenstrual and menopausal symptoms.


Probiotics are necessary for hormone regulation. If you don’t like probiotic-rich foods like sauerkraut, kimchi, miso, yogurt, kefir, or kombucha, a high-quality probiotic supplement is a wonderful suggestion to take. 

According to a 2012 study published in the Journal of Dairy Science, certain cheeses, such as mozzarella, contain helpful bacteria and can be considered good probiotic food [1].

Probiotics help your body maintain intestinal health and ensure that hormones like cortisol (the stress hormone) and neurotransmitters like serotonin (the happiness chemical) function together to give you greater energy.

Milk thistle

Milk thistle is a plant that is promoted for treating many ailments. It aids in the reduction of oestrogen levels in women, as well as the detoxification of liver toxins.

For hormone homeostasis, the liver is the most essential organ. When the liver gets clogged, it is unable to efficiently filter excess estrogen, the hormone that regulates women’s reproductive systems. As a result, toxins accumulate up in the liver, disrupting hormone balance.

Tribulus terrestris

Tribulus terrestris is an Indian plant that has been used to treat infertility, reduced libido, and impotence. 

In practise, it is found it to be beneficial for menopausal women, particularly those who are experiencing hot flashes. Protodioscin, the principal active component, has been linked to an increase in testosterone levels and better sexual function.


Sleep quality, inflammation, and pre-diabetes are all issues that this supplement can help with.

Glycine is a neurotransmitter made up of amino acids that is found in the central nervous system. This amino acid is required by your body for the production of proteins that are necessary for tissue growth and repair. When your glycine levels are low, you will be experiencing excessive oxidative stress. As a result, your cells and, as a consequence, you are not receiving the rest you need.

Taking glycine as a supplement before bed may help you sleep better and boost your body’s restorative abilities. It may also help to avoid heart disease, inflammation, and diabetes.


Zinc is an anti-inflammatory mineral that also boosts immunity, aids digestion, aids detoxification, modulates our stress response, and is essential for growth and repair. All hormones, notably thyroid hormone, require it for manufacture, transport, and activity. It also helps with ovulation and progesterone levels. 

It possesses anti-androgen properties without lowering testosterone levels, making it useful for people who have facial hair or female pattern hair loss. Zinc is an important nutrient for hormonal health.


Magnesium is another important mineral that many of us are deficient in. When the body is stressed, this soothing vitamin is excreted, allowing the body to become energised and respond to the stressful environment. 

This was a crucial approach in caveman days, when the stressful event was a rare confrontation with a tiger. We are, however, continuously confronted with stressful situations and environmental contaminants that deplete our magnesium levels in the modern age.

Types of hormone imbalances

The endocrine cells secrete 50 different hormones all over the body, each of which is important for maintaining homeostasis, or stable physiological processes.

Due to each hor­mone’s inter­nal role, it’s unsur­prising that a little hor­mone imbalance could be the cause of your nagging headache, erratic mood swings, excessive sweating, or weight gain.

The following are the com­mon hormone imbal­ances seen in both men and women.


Cortisol is a hormone secreted by the adrenal that aids in blood sugar regulation, metabolism, inflammation, and cognitive processing. Cortisol, often known as the stress hor­mone, is a hormone that is released during moments of stress or cri­sis and temporarily shut down your digestion and reproductive functions.


Insulin is released by the pancreas that helps your muscles, fat, and liver absorb glucose (also known as blood sugar) and break down protein and fat to control your metabolic process.


The progesterone hor­mone is commonly assumed to only be found in women, however, it is also found in men. Progesterone is important for women during menstruation and in the early stages of pregnancy. Progesterone aids fer­til­i­ty in men and counteracts the effects of estrogen on the body.


In men, testosterone is the most important sex hormone. While women contain testosterone, it is in fewer amounts and does not have the same effects as men. Testosterone helps males go through physical changes during puberty, such as deepening their voices and growing their gen­i­tals, hair, and muscle. Testosterone helps women’s bone strength and reproductive function.

Hormone imbalance symptoms

Hormones play a crucial part in your general well-being. As a result, a wide range of signs and symptoms may indicate a hormonal imbalance. The indications and symptoms you experience will be determined by whatever hormones or glands are malfunctioning.

Any of the following signs or symptoms could be triggered by common hormonal problems that affect both men and women:

Signs and symptoms in men

Testosterone is a crucial component in male growth. It can create a number of symptoms if you aren’t making enough testosterone.

In adult males, the hormonal imbalance manifests itself in the following ways:

  • Decrease in beard and body hair growth
  • Loss of muscles
  • Loss of bone mass
  • Cognitive disturbance
  • Hot flash
  • Erectile dysfunction

Regular use of vitamin supplements can benefit men’s health.

Signs and symptoms in women

The polycystic ovarian syndrome is the most frequent hormonal abnormality in females of reproductive age (PCOS). During these times, your natural hormonal cycle alters as well.

Female-specific symptoms of a hormonal imbalance include:

  • missed periods, a stopped period, or a frequent period are all examples of heavy or irregular periods.
  • acne on the cheeks, chest, or upper back, hair loss, or abundant hair on the face, chin, or other regions of the body
  • darkening of the skin, particularly in the wrinkles of the neck, the crotch, and beneath the breasts
  • tags on the skin
  • dryness of the vaginal canal
  • night sweats, headaches, vaginal atrophy, and painful sex

Tips to balance hormones naturally

Many nutritional supplements claim to help with menopause and hormone imbalance. However, only a small percentage of them are supported by scientific facts.

Plant-derived hormones are found in several of these supplements. As they chemically mirror the body’s natural hormones, these are sometimes referred to as “bioidentical” hormones. However, there is no indication that they are more effective than standard hormone therapy.


Yoga has been shown to aid with the symptoms of hormone imbalance in certain individuals. Yoga is great for increasing your strength, flexibility, and balance. It may also help with weight loss, which can help with hormone regulation.


Dietary protein supplies important amino acids that your body can’t manufacture on its own and that you need to take every day to keep your muscles, bones, and skin healthy. Protein also affects the release of hormones that regulate hunger and food intake.

It is necessary to consume an adequate amount of protein. Protein consumption lowers ghrelin levels and boosts the production of hormones that help you feel full, such as PYY and GLP-1, according to research [2,3,4].


Aerobic exercise, strength training, and endurance exercise are all examples of physical activity that have been shown to improve insulin sensitivity and lower insulin levels. Exercise improved insulin sensitivity and levels of adiponectin, a hormone that has anti-inflammatory properties and helps in regulating metabolism, in a 24-week study of obese women [5,6].

Avoid sugar and refined carbs

Sugar and processed carbohydrates have been related to a variety of health issues. Indeed, avoiding or reducing these foods may be beneficial to hormone function and the prevention of obesity, diabetes, and other disorders.

Fructose has been demonstrated in numerous studies to raise insulin levels and develop insulin resistance, particularly in overweight and obese patients who have prediabetes or diabetes [7].


Can Supplements Help Balance Hormones?

Supplementation is one of the simplest ways to manage your hormones from the comfort of your own home. Natural supplements can assist restore hormone balance in those who struggle with hormone imbalances by including them into your regular routine.

How Long Does It Take to Rebalance Hormones?

Patients report varying degrees of relief from treatment, with some claiming relief within days and others reporting relief after two to three weeks. However, by the eighth week, the entire effectiveness of treatment should be apparent.

Can Adaptogenic Herbs Help With Hormone Balance?

Adaptogens are substances that aid the body in resisting or adapting to a variety of stresses, including chemical, biological, and physical ones. These medicinal plants are particularly beneficial for strengthening the adrenal system and balancing hormones in the body.

Wrapping up

Hormones are in charge of a lot of your body’s essential functions. When hormones are out of whack, the effects can be quite different. One should always take help from a health professional if things get worse. Hormonal imbalance can lead to a slew of significant problems, so it’s essential to get help as soon as possible.


  1. Ortakci, F et al. “Survival of microencapsulated probiotic Lactobacillus paracasei LBC-1e during the manufacture of Mozzarella cheese and simulated gastric digestion.” Journal of dairy science vol. 95,11 (2012): 6274-81.
  2. Blom, Wendy A M et al. “Effect of a high-protein breakfast on the postprandial ghrelin response.” The American journal of clinical nutrition vol. 83,2 (2006): 211-20.
  3. Bowen, Jane et al. “Appetite regulatory hormone responses to various dietary proteins differ by body mass index status despite similar reductions in ad libitum energy intake.” The Journal of clinical endocrinology and metabolism vol. 91,8 (2006): 2913-9.
  4. Lejeune, Manuela P G M et al. “Ghrelin and glucagon-like peptide 1 concentrations, 24-h satiety, and energy and substrate metabolism during a high-protein diet and measured in a respiration chamber.” The American journal of clinical nutrition vol. 83,1 (2006): 89-94.
  5. Borghouts, L B, and H A Keizer. “Exercise and insulin sensitivity: a review.” International journal of sports medicine vol. 21,1 (2000): 1-12.
  6. Lakhdar, Nadia et al. “Six months training alone or combined with diet alters HOMA-AD, HOMA-IR and plasma and adipose tissue adiponectin in obese women.” Neuroendocrinology letters vol. 35,5 (2014): 373-9.
  7. Elliott, Sharon S et al. “Fructose, weight gain, and the insulin resistance syndrome.” The American journal of clinical nutrition vol. 76,5 (2002): 911-22.
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