7 Best Supplements for Hormone Balance (Backed by Science)

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. The best supplements for hormone balance include:

1. vitamin D (supports estrogen/testosterone production)
2. magnesium (regulates cortisol and progesterone)
3. red clover (provides phytoestrogens)
4. ashwagandha (balances estrogen, LH, and FSH)
5. maca root (supports the endocrine system)
6. chasteberry (boosts progesterone)
7. 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

Track your hormones for better hormone balance support: The hardest part of trying supplements isn't choosing one, it's knowing if it's working. Symptoms shift slowly, and without data it's impossible to tell whether your magnesium is moving the needle or you're just having a good week. Hormone tracking gives you that data: daily measurements of your estrogen, progesterone, and LH so you can see your levels actually shifting, not just hope they are. Oova's at-home kit was built for exactly this.

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.

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 work best when you can measure what they're doing. Most women pick one, wait a few weeks, and have no real way to tell if it's moving the needle. Oova gives you daily data on your estrogen, progesterone, and LH, so when you add magnesium or ashwagandha to your routine, you're not guessing. You're measuring. That's how you take control of your perimenopause care.

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.

FAQs 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.