Perimenopause

7 Best Supplements for Hormone Balance (Backed by Science)

Clara Siegmund

Struggling with perimenopause symptoms like fatigue, hot flashes, or mood swings? The best supplements for hormone balance can help. When hormone levels fluctuate during perimenopause, targeted vitamins and supplements may support regulation and ease uncomfortable symptoms. Here are 7 science-backed hormone balancing supplements that could help you feel better.

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Dec 9, 2025

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In this list of hormone balancing supplements, we’ve rounded up 7 of the best supplements for hormone balance. Read on to learn which ones could be right for you. The best supplements for hormone balance include:

vitamin D (supports estrogen/testosterone production)
magnesium (regulates cortisol and progesterone)
red clover (provides phytoestrogens)
ashwagandha (balances estrogen, LH, and FSH)
maca root (supports the endocrine system)
chasteberry (boosts progesterone)
probiotics (aids estrogen/progesterone metabolism).

Fast facts on hormones and supplements

Your hormone balance naturally shifts with age
Supporting hormones to promote hormone balance can help ease perimenopause symptoms
Useful supplements for women over 40 and women in perimenopause may include vitamin D, maca root, probiotics, and red clover
Always consult your doctor first, to make sure you choose high-quality products that are safe for you

What happens to your hormone balance during perimenopause?

Your hormones are star actors in the body show, working together in a complex balance to ensure that various processes function smoothly.

During perimenopause, your body undergoes a biological shift and your hormones experience major change. The two influence each other: as your hormone production changes, your body changes; as your body changes, your hormone production changes.

These fluctuating and shifting hormones alter your perimenopause hormone balance. When your hormone balance gets thrown off, it can lead to physical and emotional symptoms. In fact, this hormonal imbalance is behind most of the perimenopause symptoms (including hot flashes, irregular periods, mood changes, and sleep disturbances) that many experience.

Best supplements for hormone balance

Hormone change is a natural and inevitable part of transitioning out of your reproductive years, through perimenopause, and into menopause and beyond. Supporting your hormone balance through these changes may help regulate your body and ease imbalance symptoms.

In addition to lifestyle strategies and medications, certain perimenopause vitamins and supplements may have hormone balancing powers. This is an emerging area of study, so we’re still figuring out which vitamins and supplements may work best for which symptoms, and how best to take them.

Important Safety Note: It’s also important to note that supplements aren’t regulated by the government in the same way as medication, meaning safety, purity, and science-backed efficacy aren’t always a guarantee. The best and safest way to explore vitamins and supplements for hormonal imbalance is under the guidance and supervision of a healthcare provider.

With all these safety considerations in mind, let’s take a look at some of the best supplements for supporting your hormone balance.

Vitamin D

Best for: Overall hormone production and bone health

Vitamin D is first up on our list of best supplements for hormone balance. Vitamin D is a nutrient involved in the production of hormones like estrogen and testosterone, meaning it might help regulate and stabilize your hormone levels [1].

In addition to these potential hormone balancing benefits, vitamin D serves other useful perimenopause purposes, including supporting bone health and reducing inflammation to ease muscle aches and joint pain [2].

How to take it: You can get vitamin D through your diet, with foods like oily fish, red meat, and vitamin D-fortified products including cereals or orange juice, or through a supplement.

Red clover

Best for: Estrogen support and hot flash relief

Red clover is an herbal supplement that may aid in hormone balance. Red clover contains phytoestrogens, which are naturally occurring plant compounds that are chemically similar to estrogen. When ingested, red clover may act similarly to estrogen (and the same goes for other phytoestrogens) [3].

Since it mimics the effects of estrogen, red clover may support hormone balance by “supplementing” estrogen levels, so to speak. Research shows that red clover may relieve vaginal dryness and related vaginal symptoms, and reduce hot flashes and night sweats, all of which are related to low estrogen [4].

How to take it: Red clover can be taken as a tincture or extract, or you can drink it as tea.

Chasteberry

Best for: Progesterone boost and menstrual regulation

Chasteberry is an herbal supplement made from the chasteberry plant.

Chasteberry is commonly used to support hormone balance, regulate the menstrual cycle, and promote reproductive health. This supplement may be particularly useful for boosting progesterone levels, which promotes overall hormone regulation. Chasteberry may also help relieve breast pain [5].

How to take it: You can take chasteberry as a dietary supplement. Be sure to choose a product that clearly lists the plant’s Latin name: Vitex agnus-castus.

Magnesium

Best for: Stress hormone regulation and sleep support

The mineral magnesium that may also offer hormone balance support. Magnesium appears to lower levels of the stress hormone cortisol [6]. High cortisol can block progesterone production: your body uses the same ingredients to make both, so when you overproduce cortisol, you underproduce progesterone [7]. By regulating cortisol, magnesium may indirectly boost progesterone and contribute to overall hormone balance.

Magnesium might also help protect heart health, support bone health, and improve your sleep quality, all of which are important during perimenopause and menopause [8,9,10].

How to take it: You can get magnesium through your diet, with foods like leafy greens, nuts, and whole grains, or you can take it as a supplement.

Ashwagandha

Best for: Multi-hormone balance and anxiety relief

Next up on our list of hormone balancing supplements is ashwagandha, an herb traditionally used in Ayurvedic medicine.

Ashwagandha may be one of the best supplements to balance estrogen. It may also regulate levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) [11]. Ashwagandha is also thought to relieve stress and anxiety, improve sleep, and increase energy [12].

How to take it: You can take ashwagandha as a dietary supplement, commonly available as a capsule (pill), or you can add ashwagandha powder to food and drinks.

Maca root

Best for: Endocrine system support and energy

Maca root, another natural supplement for hormones, is a Peruvian root vegetable native to the Andes Mountains. Maca root has traditionally been used to boost fertility, regulate reproductive health, and balance hormones, partly because it may help support the endocrine system (which is what produces hormones) [13]. Some research suggests that maca root could also help relieve perimenopause symptoms [14].

How to take it: You can take maca root as a dietary supplement. It’s often available as a capsule, or in a powder form that you can add to food or drinks. Some people also use a liquid extract form of maca root.

Probiotics

Best for: Gut health and estrogen/progesterone metabolism

Our final hormone balancing supplement is probiotics. Probiotics are live bacteria and yeasts that help support your gut microbiome, which is the ecosystem of trillions of friendly microorganisms that populate your gut and play a major role in your health. The gut microbiome is also involved in breaking down estrogen and progesterone, influencing the levels of these hormones present in your body at any given moment [15].

Since probiotics contribute to a thriving gut microbiome, they also contribute indirectly to hormone regulation. By nourishing your gut microbiome with probiotics, you could also be tapping into a powerful supplement to balance estrogen and progesterone.

How to take it: You can get probiotics through fermented foods and drinks, like kimchi, yogurt, kefir, and kombucha. Probiotics are also available as dietary supplements.

How to find the best hormone balancing supplements for you

Think about your health and hormone needs: When choosing the best supplements for hormone balance, it’s helpful to think about your needs.

Looking to support estrogen levels? Consider red clover or ashwagandha
Want to boost progesterone and reduce stress? Try magnesium or chasteberry
Need overall hormone regulation and bone health? Vitamin D is an excellent choice
Interested in nourishing your gut while balancing estrogen and progesterone? Add more probiotics to your diet
Seeking energy and endocrine support? Maca root may be right for you

Consult your doctor: Always talk with your doctor before trying any hormone balancing vitamins and supplements. This way, you can be sure that the products you choose are high-quality, and safe for you in light of your medical history and current medication use.

Track your hormones for better hormone balance support: Hormone tracking helps you understand how your hormones are changing, why you’re experiencing symptoms, and where you may be on your perimenopause journey. At-home tools like the Oova perimenopause kit detect hormones and hormone metabolites to provide you with accurate, real-time measurements of your estrogen, progesterone, and LH levels.

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Best supplements for hormone balance: The bottom line

As your hormones change during perimenopause, your hormone balance will inevitably shift, which can lead to any number of physical and emotional symptoms.

The best supplements for hormone balance, including vitamin D, red clover, magnesium, ashwagandha, maca root, chasteberry, and probiotics, may support your hormone levels, helping you ease fluctuations and manage related symptoms. These natural supplements for hormones work best when combined with lifestyle strategies, and always under the guidance of your healthcare provider.

Remember: supplements for women over 40 should be chosen thoughtfully and monitored carefully. Track your hormone levels with tools like Oova to understand what your body needs and measure how well your approach is working.

With the right combination of lifestyle strategies, complementary therapies like supplements, and medical care when needed, you can support your hormone balance and take control of your health and perimenopause care.

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Frequently Asked Questions About Hormone Balance Supplements

What is the best supplement to balance female hormones?

Vitamin D and magnesium are two of the most effective supplements for overall hormone balance, supporting estrogen, progesterone, and cortisol regulation. For estrogen-specific support, red clover and ashwagandha show promising results.

Can supplements really balance hormones?

Research suggests certain supplements can support hormone regulation, though they work best as part of a comprehensive approach including lifestyle changes and medical care when needed. Always consult your doctor before starting supplements.

How long does it take for supplements to balance hormones?

Most people notice changes within 4-12 weeks of consistent use, though individual results vary. Track your symptoms and hormone levels to monitor progress.

Are there supplements I should avoid during perimenopause?

Some supplements can interact with medications or may not be safe for everyone. Always consult your healthcare provider before starting supplements, especially if you have existing health conditions, take medications, or have a history of hormone-sensitive conditions.

Can I take multiple hormone balancing supplements together?

Many people safely combine supplements like vitamin D and magnesium, but it's essential to discuss any combination with your doctor. Some supplements may interact with each other or with medications, and your doctor can help you create a safe, effective regimen.

About the author

Clara Siegmund is a writer, editor, and translator (French to English) from Brooklyn, New York. She has a BA in English and French Studies from Wesleyan University and an MA in Translation from the Sorbonne. She is passionate about literature, reproductive justice, and using language to make information accessible.‍

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NIH, Office of Dietary Supplements. (2025). Vitamin D – Fact Sheet for Health Professionals. [https://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/]
NHS. (2023). Herbal remedies and complementary medicines for menopause symptoms. [https://www.nhs.uk/medicines/hormone-replacement-therapy-hrt/alternatives-to-hormone-replacement-therapy-hrt/herbal-remedies-and-complementary-medicines-for-menopause-symptoms/]
NIH, National Center for Complementary and Integrative Health. (2021). Menopausal Symptoms and Complementary Health Approaches: What the Science Says. [https://www.nccih.nih.gov/health/providers/digest/menopausal-symptoms-and-complementary-health-approaches-science]
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Gopal S, et al. (2021). Effect of an ashwagandha (Withania Somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. J Obstet Gynaecol Res. [https://pubmed.ncbi.nlm.nih.gov/34553463/]
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perimenopause-periods

Should I still see my gynecologist if my periods are just "weird" but not painful?

Yes. Annual visits remain important during perimenopause. Your provider can help determine if your "weird" periods are typical perimenopause changes or something requiring attention. They can also discuss management options to improve your quality of life.

perimenopause-periods

How long do irregular periods last before menopause?

Irregular perimenopause periods typically last 4 to 8 years before your final period, though this varies greatly. Some women experience irregularity for just a few months, while others have irregular periods for over a decade before reaching menopause.

perimenopause-periods

Is it normal to have two periods in one month during perimenopause?

Yes, this can happen, especially in early perimenopause when cycles shorten. You might have a 21 day cycle, meaning you could have a period at the beginning and end of the same calendar month. Track these patterns to distinguish between short cycles and abnormal bleeding.

perimenopause-periods

Why are my periods suddenly so heavy in my 40s?

Heavy perimenopause periods often result from estrogen dominance. When progesterone drops but estrogen remains high, your uterine lining builds up more than usual, causing heavier bleeding when it sheds. This is common in perimenopause but should be evaluated if it affects your daily life.

perimenopause-periods

Can I still get pregnant if my periods are irregular during perimenopause?

Yes. As long as you're having periods, even irregular ones, you may still be ovulating. Pregnancy is possible until you've gone 12 full months without any period. If you don't want to become pregnant, continue using contraception throughout perimenopause.

perimenopause-and-weight-gain

Can you prevent perimenopause weight gain completely?

While you may not prevent all weight changes during perimenopause, you can minimize gain through proactive strategies. Starting strength training before perimenopause, maintaining consistent sleep habits, and managing stress can help your body adapt to hormonal changes more smoothly. Remember, some body changes during this transition are normal and healthy.

perimenopause-and-weight-gain

At what age does perimenopause weight gain typically start?

Perimenopause weight gain can begin in your late 30s or early 40s, often coinciding with the first hormonal changes. Many women notice gradual changes starting 5 to 10 years before their final period. The timing varies greatly based on genetics, lifestyle, and overall health.

perimenopause-and-weight-gain

Does everyone gain the same amount during perimenopause?

No. Perimenopause weight gain varies significantly. Some women gain 5 pounds, others 20 or more, and some maintain their weight. Factors include genetics, starting weight, activity level, stress, sleep quality, and how dramatically hormones fluctuate. Your experience is unique to your body.

Is perimenopause weight gain different from regular aging weight gain?

Yes. While metabolism naturally slows with age, perimenopause weight gain has distinct characteristics. The hormonal shifts cause fat redistribution to the midsection, even if overall weight doesn't change dramatically. This abdominal weight gain pattern is specifically linked to declining estrogen and progesterone, not just aging.

perimenopause-and-weight-gain

Will the weight come off after menopause?

Perimenopause weight gain often stabilizes after menopause when hormones level out, but the weight doesn't automatically disappear. The metabolic and body composition changes that occur during perimenopause tend to persist. However, with consistent healthy habits, weight management becomes more predictable post menopause than during the fluctuating perimenopause years.

https://www.oova.life/blog/progesterone-supplementation-guide

Can I take progesterone if I'm breastfeeding?

Yes, progesterone is generally safe while breastfeeding and doesn't significantly affect milk supply. However, always discuss with your healthcare provider before starting any hormone supplementation while nursing.

https://www.oova.life/blog/progesterone-supplementation-guide

Is it safe to take progesterone throughout pregnancy?

Yes, when prescribed by your healthcare provider. Progesterone supplementation in early pregnancy is safe and can reduce miscarriage risk in women with low progesterone or a history of pregnancy loss. Most providers continue supplementation through the first trimester (weeks 10-12) when the placenta takes over.

https://www.oova.life/blog/progesterone-supplementation-guide

Can progesterone supplementation cause weight gain?

Progesterone can cause temporary water retention and bloating, which may show up as a few pounds on the scale, but it doesn't cause true fat weight gain. Most women don't experience significant weight changes from progesterone supplementation.

https://www.oova.life/blog/progesterone-supplementation-guide

Can I switch from pills to suppositories or vice versa?

Yes, but only under your doctor's guidance. The dosing and timing may need adjustment when switching between forms since they're absorbed differently. Never switch on your own, especially if you're pregnant or undergoing fertility treatment.

https://www.oova.life/blog/progesterone-supplementation-guide

Will progesterone supplementation delay my period?

Yes, progesterone keeps the uterine lining intact, so if you're not pregnant and continue taking progesterone, your period will be delayed. Once you stop taking it, your period should start within 2-10 days. If you are pregnant, progesterone helps maintain the pregnancy and you won't get a period.

https://www.oova.life/blog/progesterone-supplementation-guide

Should I take progesterone pills orally or vaginally?

For fertility and pregnancy support, vaginal progesterone is usually preferred because it delivers higher concentrations directly to the uterus. For perimenopause or general hormone balance, oral progesterone often works well and is more convenient. Your doctor will recommend the best route based on your specific needs.

https://www.oova.life/blog/progesterone-supplementation-guide

When should I start taking progesterone after ovulation?

Typically, progesterone supplementation for luteal phase support starts 2-3 days after ovulation (confirmed by LH surge or temperature rise). Your doctor will give you specific timing based on your protocol. Some women start immediately after a positive ovulation test.

https://www.oova.life/blog/progesterone-supplementation-guide

What's better: progesterone cream or pills?

Pills (oral micronized progesterone) are generally more effective and reliable than creams because absorption from creams is inconsistent. For medical conditions like fertility issues, low progesterone, or HRT, prescription pills or suppositories are strongly recommended over over-the-counter creams.

https://www.oova.life/blog/low-vs-high-progesterone-symptoms

How can I tell if I have low or high progesterone?

The only definitive way to know is through hormone testing via blood tests or at-home urine tests that measure progesterone metabolites. However, symptom patterns can provide clues: anxiety and irregular periods suggest low progesterone, while bloating and extreme fatigue suggest high progesterone.

https://www.oova.life/blog/low-vs-high-progesterone-symptoms

When during my cycle should I test progesterone levels?

Test progesterone levels during the luteal phase, typically 7 days after ovulation or around day 21 of a 28-day cycle. This is when progesterone should be at its peak, making it easier to identify if levels are too low or too high.

https://www.oova.life/blog/low-vs-high-progesterone-symptoms

What are the main differences between low and high progesterone symptoms?

Low progesterone typically causes irregular or heavy periods, anxiety, hot flashes, and sleep issues. High progesterone causes bloating, fatigue, intense breast tenderness, and depression-like mood changes. Low progesterone symptoms persist throughout your cycle, while high progesterone symptoms are most intense during the luteal phase.

https://www.oova.life/blog/low-vs-high-progesterone-symptoms

Can you have symptoms of both low and high progesterone?

Some symptoms like breast tenderness and mood changes can occur with both low and high progesterone, making it confusing. However, the timing, intensity, and accompanying symptoms differ. Hormone testing is the best way to determine which imbalance you're experiencing.