8 Natural Supplements to Balance Hormones

Ever feel like you’re doing everything “right,” but something still feels off?

Maybe your sleep’s out of whack, your energy crashes at 3 p.m., or your moods are all over the place. If that sounds familiar, hormones might be playing a part—and no, this isn’t just about PMS or hot flashes. Hormones regulate way more than we think: energy, stress, digestion, even how hungry we feel.

Good news? You don’t have to revamp your whole life to start feeling better. There are simple, natural supplements that may help bring a little more balance to your day-to-day. I’ve tried a bunch, and I’ve done the research—so here’s what I’ve learned.

1. Maca Root

This one’s been used in the Andes for hundreds of years, and it’s kind of like a gentle nudge for your body’s hormonal rhythms. People often take maca to support energy and mood—without caffeine highs or crashes. The cool thing? It’s actually an adaptogen, which means it helps your body adapt to stress and maintain balance¹.

You can mix maca powder into smoothies, coffee, or oatmeal. Just start slow—about a teaspoon—and see how it feels.

2. Magnesium

Magnesium is like a behind-the-scenes helper that does way more than you realize. It supports sleep, muscle relaxation, and even your body’s response to stress². Low magnesium has been linked to elevated stress hormones, which can throw everything else out of sync³.

I like taking it in the evening (magnesium glycinate is a good option if sleep is the goal). Bonus: it might help with tension headaches and cramps too.

3. Vitamin D

There’s a reason they call it the “sunshine vitamin.” Vitamin D plays a huge role in mood and immune function⁵, and low levels have been linked to fatigue and hormonal imbalances⁶—not ideal if you’re trying to feel more “even.”

If you spend most days indoors (hi, winter), a supplement can help. Just make sure you’re not going overboard—check your labels since it’s often included in multivitamins too.

4. Omega-3s (Fish Oil or Algae Oil)

Our brains and hormones are both made partly out of fat—so if you’re not getting enough healthy fats, things can get cranky quickly.

Omega-3s are especially helpful for supporting mood and hormonal balance⁷. There’s research suggesting they may help smooth out mood swings and even help with menstrual discomfort⁸.

If you’re plant-based, look for algae oil—it’s got the same EPA and DHA benefits without the fish.

5. B Vitamins

The B family is like your body’s energy support crew. Several B vitamins, especially B6, B12, and folate, play key roles in how we make and process hormones like estrogen and serotonin⁹.

Feeling low energy, foggy, or just “meh”? A B-complex might give you a gentle lift. Look for a methylated version—some people absorb those forms better.

6. Chaste Tree Berry (Vitex)

This one’s been used in herbal medicine for ages, especially by people trying to keep their monthly cycles a little more predictable. There’s research suggesting it may support the body in maintaining balanced progesterone levels¹⁰, which can influence everything from mood to skin to cravings.

Heads up: Vitex is more of a slow-and-steady herb. It may take a few cycles to see consistent effects. But when it works, people notice.

7. Zinc

Zinc often flies under the radar, but it’s involved in a bunch of hormonal processes—including how we make testosterone and regulate our menstrual cycle¹¹. It also supports skin and immune health, which is always a nice side bonus.

Foods like pumpkin seeds, lentils, and cashews have some zinc, but if you suspect you’re low, a supplement might make sense. Just don’t go overboard—it works best in balance.

8. Probiotics

Gut health and hormone health are way more connected than most of us realize. Your gut helps process and eliminate excess hormones like estrogen, and if things are slow in the digestion department…well, that can mess with more than just your stomach².

Quality probiotics (or fermented foods like yogurt, kimchi, and kefir) may help support healthy hormone metabolism and keep digestion moving.

Bonus: Exercise

Exercising is not really a natural supplement which is the nature of this article, but it’s still a great and important way of regulating and balancing your hormones. Not only that but it hads a bunch of other positive effects on your mind and body. You don’t even need to go to the gym, just a light jog, some stretching, some mild calisthenic routines and you’re good. Of course if possible and you have the time and the desire, you should go to a gym and push it to the next level (safely though).

What to Keep in Mind

Supplements aren’t magic pills. Think of them more like gentle nudges—tools that might help your body function as its best self. Everyone’s baseline is different, so what works for one person might not click the same way for someone else.

That said, experimenting can be kind of fun. I’ve found that just being a little more aware of how I feel has helped me tune into what supports me. And when I do find something that helps (like magnesium or omega-3s), I stick with it.

Try One Thing

If you’re curious where to start, pick just one. Seriously. Trying everything at once is overwhelming and kind of defeats the purpose. Maybe it’s a magnesium supplement before bed, a maca smoothie at breakfast, or adding more omega-3s to your meals this week.

See how your body responds. Tune in.

You’ll learn a lot just by paying attention.

Sources

[2] Role of magnesium in the central nervous system – Magnesium Research. 2010. DOI: https://doi.org/10.1684/mrh.2010.0220

[3] Magnesium status and the stress response: the vicious circle concept – Neuropharmacology. 2011. DOI: https://doi.org/10.1016/j.neuropharm.2010.11.010

[5] Effects of vitamin D on innate and adaptive immunity – Clinical Reviews in Allergy & Immunology. 2010. DOI: https://doi.org/10.1007/s12016-010-8210-x

[6] Vitamin D and endocrine disorders: new insights and implications – The Endocrinologist. 2008. DOI: https://doi.org/10.1097/TEN.0b013e31817c861f

[7] Effects of omega-3 fatty acids on mood and inflammatory markers in depressed patients – American Journal of Psychiatry. 2002. DOI: https://doi.org/10.1176/appi.ajp.159.3.477

[8] The effect of fish oil supplementation on premenstrual symptoms – American Journal of Obstetrics and Gynecology. 1996. DOI: https://doi.org/10.1016/s0002-9378(96)70218-6

[9] B vitamins and hormone metabolism – Journal of Nutrition. 1999. DOI: https://doi.org/10.1093/jn/129.2.468S

[10] Vitex agnus castus: a systematic review of adverse events – Drug Safety. 2005. DOI: https://doi.org/10.2165/00002018-200528000-00005

[11] Effect of zinc supplementation on serum testosterone levels in men – Nutrition. 1996. DOI: https://doi.org/10.1016/S0899-9007(96)00051-6

[12] Gut microbiota’s effect on estrogen metabolism and its implications for pregnancy – American Journal of Obstetrics and Gynecology. 2019. DOI: https://doi.org/10.1016/j.ajog.2019.01.228