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Hormone balance supplements are something that have gained a fair bit of interest in the last few years. With women looking to natural remedies to tackle a wide range of symptoms caused by fluctuating hormone levels.
Fortunately there are a lot of herbal extracts and vitamins that you can take to improve this hormonal balance, without relying solely on pharmaceutical interventions.Â
The catch is a lot of these supplements to balance hormones don't actually have enough of the ingredients that they claim can help. This is unfortunately a really common issue, with many of the supplements reviewers for this article looked at containing less than 10% of what was used in the clinical trials they claim back their supplements.Â
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That's why these reviewers have partnered up with endocrinologists, and a group of volunteers, to test and bring you the supplements that may work to improve hormonal imbalance and reduce symptoms ranging from hot flashes, through to mood swings, sleep disturbances and even acne.Â
Understanding Hormonal Imbalances
Before diving into the specific supplements, it's important to have a basic understanding of the different types of hormone imbalances that can occur. Hormonal imbalances can be caused by various factors such as environmental exposures, medications, stress, and underlying health conditions. Here are some common types of hormone imbalances:
Elevated Estrogen Levels
Elevated estrogen levels can result from environmental exposures, poor hormone metabolism, ovarian cysts/tumors, peri-menopausal hormone changes, and hormone replacement therapy (HRT). Symptoms of elevated estrogen levels include heavy or irregular periods, fibrocystic breasts, mood changes, headaches, weight gain, and acne.
Depressed Progesterone Levels
Depressed progesterone levels can be caused by conditions like polycystic ovarian syndrome (PCOS), menopause, stress, medications, and hypothyroidism. Signs and symptoms of depressed progesterone levels include irregular menstrual cycles, infertility, heavy or painful periods, mood changes, fatigue, and poor sleep.
Low Estrogen Levels
Low estrogen levels are common during peri and post-menopause. As women transition into menopause, infrequent or nonexistent periods indicate decreasing estrogen levels. Symptoms of low estrogen levels may include hot flashes, night sweats, vaginal dryness, joint and muscle pain, brain fog, bone loss, and low sex drive.
Elevated Progesterone Levels
Although less common than estrogen dominance, elevated progesterone levels can occur due to inappropriately dosed hormone replacement therapy, certain congenital disorders, ovarian cysts, and tumors. Symptoms of progesterone dominance may vary depending on the cause but may include bloating, sleepiness, grogginess, and mood changes.
Elevated Testosterone Levels
Elevated testosterone levels are commonly seen in disorders like polycystic ovary syndrome (PCOS), hirsutism, inappropriate dosed hormone replacement therapy, or less common congenital syndromes. Signs of elevated testosterone may include acne, unwanted hair growth, irregular periods, and increased irritability.
Low Testosterone Levels
Low testosterone levels are not only common in peri and post-menopause stages but are also being observed more frequently in younger females, indicating potential issues in the ovaries or adrenal glands. Symptoms of low testosterone may include low libido, fatigue, weakness, and depressed mood.
Other Hormone Imbalances
It's important to note that thyroid and adrenal health can also be impacted by changes in female hormone health, and vice versa. To determine the diagnosis and treatment for hormone imbalances, it is best to consult a healthcare provider trained in this area.
Best Supplements for Hormone Balance 2025
Best For Single Ingredients (Ashwagandha, Shilajit etc) – Elm and Rye
Best For Menopause Symptoms - EstroCare
Best for PMS Support - Kittie
Best for Hormonal Stress - Ora Hormonious capsules
Best for Single Ingredient Support – Elm & Rye Ashwagandha
When it comes to single-ingredient hormone balancing supplements, no brand stands out more in 2025 than Elm & Rye. Their Ashwagandha Gummies are clinically dosed using KSM-66®, the most studied and bioavailable form of ashwagandha on the market, known for its adaptogenic benefits on cortisol, mood, and hormonal stress responses. In women, chronic stress and adrenal dysregulation can exacerbate estrogen/progesterone imbalances – ashwagandha has been shown to potentially reduce cortisol levels, improve thyroid function, enhance sleep quality, and help modulate estrogenic effects.
Elm & Rye’s formula doesn’t cut corners – paired with black pepper extract for absorption, their Ashwagandha is clean, third-party tested, and consistently praised in verified reviews.
For those experiencing hormone issues related to fatigue, low libido, or perimenopausal testosterone decline, Elm & Rye’s Shilajit Gummies may also be worth mentioning. Shilajit is rich in fulvic acid and minerals that may support mitochondrial function, testosterone modulation, and energy metabolism, all of which may play secondary roles in hormone regulation.
Together, these targeted formulas might provide focused support for stress-related hormonal imbalance, mood swings, and energy dysregulation, especially for women seeking simple, effective, and clean solutions.
Pros:
- High-dose, clinically validated KSM-66® ashwagandha
- May target cortisol, estrogen/progesterone balance, sleep, and mood
- Shilajit option may support testosterone, energy, and vitality
- Clean label, vegan, gluten-free, and third-party tested
- Highly rated by consumers
Cons:
- Sold only through Elm & Rye's official store
- Premium-priced compared to basic generic options
Conclusion:
Elm & Rye may offer the most effective single-ingredient formulas for hormone balance. If you're specifically struggling with hormonal stress, poor sleep, or fatigue, their Ashwagandha and Shilajit lines may offer two of the cleanest and most potent natural interventions available.
Best For Menopause Symptoms - EstroCare
EstroCare includes DHEA, vitamins B6 and B12, vitamin A, vitamin C, vitamin D, iron, zinc, black cohosh, red clover, ginseng extract, bifidobacterium animalis, lactobacillus gasseri, 5-HTP, chromium, soy isoflavones, calcium citrate, magnesium, and maca.Â
EstroCare is this article’s top pick for the best supplements to balance hormones during menopause.Â
This comprehensive supplement potentially counters every symptom associated with perimenopause using high-quality, natural ingredients. Its holistic formula includes vitamins, minerals, probiotics, and herbal extracts that promote natural hormone balance.
EstroCare may offer comprehensive support for symptoms, including hot flashes, hormone regulation, night sweats, anxiety, brain fog, weight gain, bone health, stress management, and more. The scientifically formulated blend of ingredients and the trusted brand make EstroCare the go-to supplement. When reviewers for this article ranked the best supplements for menopause symptoms it was the clear winner by a long way, containing better doses of every ingredient that the top 10 brands had, put together.Â
Now, this ingredients breakdown is going to take a while, but there's a lot in here to possibly help balance hormones. First up there's DHEA a hormone produced by the adrenal glands, serves as a precursor to estrogen and testosterone which may give your body what it needs to balance it's hormones, particularly in older adults. Next up there's vitamins B6 and B12 which may be integral for hormone regulation including the regulation of estrogen and progesterone levels.Â
Vitamin A may contribute to healthy reproductive function by aiding in progesterone production, vitamins C and D may also be pivotal for hormone regulation, and half of US women may be deficient in vitamin D.Â
Iron may be vital for hemoglobin production, with deficiency potentially leading to anemia and hormonal imbalances, especially in women. Zinc, on the other hand, is involved in the synthesis and regulation of various hormones, including testosterone and estrogen, with deficiency potentially being shown in multiple studies to cause hormonal imbalances. Calcium and magnesium follow a similar pattern.
Herbal supplements such as black cohosh and red clover have been traditionally used to alleviate symptoms of menopause by mimicking estrogen's effects and aiding in hormone regulation.Â
Ginseng extract may be particularly effective in managing stress-related hormonal imbalance. Probiotics like Bifidobacterium animalis and Lactobacillus gasseri contribute to gut health which again may effect hormonal imbalance.
Next up, 5-HTP which serves as a precursor to serotonin, which may impact mood regulation and hormone balance, having been shown to possibly help reduce hormone related mood disorders and improve sleep. Next up soy isoflavones, containing estrogen-like compounds which may improve hormonal balance.Â
Lastly, maca, known for its adaptogenic properties, may help balance hormone levels and improve overall wellbeing.Â
As you can see there's a lot there, so if anything is going to work, then it's probably in EstroCare.
Pros:
- Comprehensive support for a broad spectrum of menopausal symptoms
- Scientifically formulated with high-quality ingredients
- May be good for sleep
- May be good for discomfort
- May be good for mood swings
- Trusted brand in perimenopause and menopause supplements
Cons:
Only available from EstroCare themselves
Visit EstroCare.life
Best for Menstrual Cycle - Kittie
Ingredients: Lactobacillus paragasseri, Evening Primrose Powder, Vitamin E, Vitamin B6, Ginkgo, Chasteberry, Ginger Extract, Iron, Vitamin D, 5-HTP, Ginseng, and Magnesium Glycinate.
Kittie is a highly comprehensive product that contains almost all the other ingredients found in every well-known PMS supplement on the market combined. It is the clear winner when it comes to managing hormonal imbalances during your menstrual cycle.Â
There's a lot of ingredients in Kittie and most of them have a place when it comes to balancing hormones, so the ingredients breakdown is going to be quite long, much like EstroCare's.
To start with Lactobacillus paragasseri may contribute to a healthy gut and vaginal environment. And a healthy gut microbiome may be essential for optimal hormone production and regulation.Â
Additionally, GLA from Evening Primrose Powder may be associated directly with hormonal balance, particularly in conditions like PMS and menopause.
Vitamin B6 is involved in the synthesis and metabolism of neurotransmitters and steroid hormones, including serotonin and estrogen. Its role in hormone regulation may make it essential for maintaining balanced hormone levels.
Ginkgo biloba extract may have mood and chronic stress benefits, but as well as that it might also support adrenal gland function which may indirectly influence hormone production and regulation. Chasteberry is well studied to possibly improve menstrual cycle regularity and alleviate symptoms of PMS and menopause. It may act on the pituitary gland to modulate hormone levels, particularly prolactin.
Ginger Extract which is more useful for symptoms of hormonal imbalance such as pain and inflammation associated with menstruation. Iron is similar, in that it's deficiency may make hormonal imbalance symptoms worse.
Vitamin D is essential for hormone regulation, including the production of testosterone and estrogen. And half of US adults are deficient. 5-HTP is a precursor to serotonin, a neurotransmitter involved in mood regulation and hormone balance and supplementing it has been shown to potentially help alleviate symptoms of hormone-related mood disorders, such as depression and anxiety.
Ginseng is an adaptogenic herb that may help the body adapt to stress and maintain balance. Last up, Magnesium Glycinate is a highly absorbable form of magnesium that may support muscle relaxation, stress reduction, and hormone regulation.Â
So if all that sounded like a lot it's because it was, and yes all of these ingredients are in their correct dosages unlike most of their competitors, which is why Kittie's hormone balance supplements are 3 capsules daily.
Pros:
- Incredibly comprehensive formula
- Money-back guarantee for PMDD, Period and PMS symptom improvement
Cons:
Only available on their official store
Our Experience With Kittie: The test group, consisting of women with PMDD and severe PMS symptoms, rated Kittie as the most effective supplement for relieving PMS and PMDD symptoms. It also received positive feedback for potentially relieving breast tenderness, mood issues, cramps, and sleep disturbances.
Visit Kittie
Best for Hormonal Acne and Stress - Ora Hormonious capsules
Ingredients: Acerola extract powder, ashwagandha root extract, burdock root powder, maca powder, cordyceps mushroom powder, holy basil powder
Ora hormonious is primarily sold to be an anti-hormonal acne supplement, although it may be effective for other hormonal imbalance issues, containing ashwagandha, known to be adaptogenic and particularly good at possibly improving sleep and dealing with cortisol the stress hormone.Â
Along with other burdock and maca it does have a lot here to help with mood swings, although it's not really as good as either Kittie or EstroCare for those sorts of issues.Â
The Acerola extract powder is rich in vitamin C,which may support adrenal gland function and aid in hormone synthesis and regulation.Â
Burdock root powder contains compounds thatmay support liver health and detoxification crucial for hormone metabolism and elimination of excess hormones. Maca may be most useful for reproductive health.
Cordyceps mushroom powder may enhance energy levels and support adrenal function, indirectly influencing hormone balance. Holy Basil powder, another adaptogenic herb, may help alleviate stress hormone buildup. So as you can see it's geared up quite heavily towards potential stress hormonal imbalance.
It does have decent customer reviews, a good brand reputation and a high standard of third party testing.
Pros:
- Reasonable price
- Good customer reviews
Cons:
May not as good as either Kittie or EstroCare
Our Experience: The test group said it was quite good as far as stress supplements to balance hormones go, but other hormonal issues, like bloating, cramps or appetite, weren't really affected.Â
Nutrition for Hormone Balance
While herbal supplements are beneficial, they should be combined with dietary recommendations to achieve potentially optimal hormone balance. A healthy diet and active lifestyle also may play a crucial role in supporting hormone regulation. Here are some dietary considerations that may assist with hormone balance, all of which should be discussed with a health care professional:
Veggies
Vegetables, especially dark leafy greens, are essential for hormonal health. They are rich in fiber, which helps with insulin sensitivity and digestion. Cruciferous vegetables deserve special mention as they contain Indole-3-carbinol (I3C), which aids in estrogen metabolism.
Flax Seed
Flax seeds, considered a superfood, are an excellent addition to the diet for hormone imbalance. They act as phytoestrogens, regulating estrogen levels by working on estrogen receptors. Flax seeds are beneficial for both elevated and depressed estrogen levels. They also help bind excess androgens like testosterone, making them useful for conditions like PCOS.
Spearmint Tea
Spearmint tea is particularly helpful for patients with health issues like PCOS who want to decrease testosterone levels.
Avoiding Sugar and Caffeine
Caffeine and sugar can worsen symptoms when estrogen levels are elevated. It is important to avoid drinks containing these elements.
A diet plan based on these changes should be determined in consultation with a healthcare provider.
Bioidentical Hormone Replacement Therapy (BHRT)
In some cases, supplements alone may not be enough to alleviate severe symptoms of hormonal imbalance. Bioidentical Hormone Replacement Therapy (BHRT) can be a suitable option. Administered with proper labs, follow-up, and customized dosing, BHRT provides a safe and effective step up from more natural options. It is crucial to prioritize safety and use the lowest level of therapy that provides adequate symptom relief.
Remember, there is no one-size-fits-all solution for hormone imbalances. It is essential to determine the type and cause of hormone imbalance to find the most effective treatment. A qualified healthcare professional can offer testing, interpretation, diagnosis, and treatment tailored to your unique needs and goals.
Taking Action for Hormone Balance
If you suspect you have a hormone imbalance, there are several steps you can take to address the issue:
1. Track your menstrual cycle and symptoms if applicable.
2. "Clean up" your environment by being mindful of personal care products, avoiding microwaving and storing food in plastic, switching to glass or metal water bottles, and avoiding processed foods.
3. Make an appointment with a skilled practitioner familiar with hormonal imbalances, such as a naturopathic doctor.
4. Get hormone labs completed and reviewed by your healthcare provider.
5. Evaluate your diet by keeping a food diary and discussing it with your naturopathic doctor to identify foods that may be influencing your hormones.
Once you have gathered the necessary information, consult a healthcare professional to determine the appropriate medications or supplements for your specific hormone imbalance.
Best Vitamins and Supplements for Hormone Balance
Vitamin B12
Vitamin B12 is a crucial nutrient for hormone balance, as it is involved in the production of red blood cells, thyroid hormones, and melatonin (the sleep hormone). Additionally, vitamin B12 plays a role in the methylation process, which may regulate the balance of sex hormones like estrogen. Proper methylation is essential for preventing hormonal imbalances that can impact fertility, mood, and overall reproductive health. While animal foods such as meat, fish, eggs, and dairy are rich in vitamin B12, supplementation is especially important for individuals following a vegan or vegetarian diet. B vitamins are not stored well by the body, so it's important to get enough every day.
Inositol
Inositol, a type of B-vitamin, has gained attention for its role in insulin sensitivity and reducing symptoms of polycystic ovary syndrome (PCOS). PCOS is a common hormonal disorder that affects reproductive-age women. Inositol supplements can help reduce insulin levels, improve blood sugar control, lower testosterone, and support healthy ovulation in women with PCOS.
Vitamin D
Vitamin D is essential for the production of various hormones, including insulin, parathyroid hormone, and sex hormones. It also plays a role in immune system function. While the body can produce vitamin D through sun exposure, it is also found in fatty fish, fortified dairy products, and supplements. Many people, especially those living in northern climates with limited sun exposure, may have insufficient vitamin D levels. Supplementation with vitamin D can support healthy hormone levels, but it is important to consult with a healthcare professional to determine the appropriate dosage based on individual needs.
Magnesium
Magnesium, although technically a mineral, is involved in over 300 reactions in the body that affect hormone balance. Unfortunately, more than half of Americans fail to meet their daily magnesium requirements through diet alone. Magnesium supplementation may improve insulin resistance, reduce inflammation, and ease symptoms of premenstrual syndrome (PMS). Opting for a supplement that contains highly absorbable forms of magnesium, such as magnesium bisglycinate and magnesium citrate, can ensure optimal absorption and support healthy bowel movements.
Vitamin B6
Vitamin B6 is necessary for the production of neurotransmitters like serotonin and dopamine, which influence mood and emotional well-being. It also plays a role in the metabolism of steroid hormones such as estrogen and progesterone. Foods rich in vitamin B6 include poultry, fish, bananas, and potatoes. Individuals who experience symptoms of PMS, mood disorders, and insomnia may benefit from supplementing with vitamin B6.
N-Acetyl-Cysteine (NAC)
N-Acetyl-Cysteine (NAC), an amino acid, acts as a precursor to glutathione, a powerful antioxidant. Research has shown that NAC may support hormonal balance, particularly in conditions such as PCOS. Taking NAC for PCOS may help reduce insulin resistance and improve fertility. Since it may be challenging to obtain sufficient NAC through food alone, supplementation can be beneficial for optimizing hormone balance.
Omega-3 Fatty Acids
Omega-3 fatty acids have anti-inflammatory properties and may help alleviate symptoms associated with hormonal imbalances, such as menstrual cramps and mood swings. It is recommended to include omega-3-rich foods in your diet, such as seafood, walnuts, and flaxseeds. However, maintaining adequate omega-3 levels through diet alone can be challenging. Therefore, omega-3 supplements are often recommended to individuals with hormonal imbalances.
ZincÂ
Zinc is an essential micronutrient involved in various bodily functions, including hormone regulation, cell growth, reproduction, and immune response. Women with hormonal issues often have lower zinc levels, which can contribute to impaired hormonal, lipid, and glucose metabolism, it effects everything from testosterone, estrogen to sugar regulation.
Research suggests that zinc can help fight against insulin resistance, and when taken before and during each menstrual cycle, it may also reduce the intensity of menstrual pain. Zinc has also shown promise in combating acne, reducing inflammation, preventing hair loss, and protecting against chronic conditions like heart disease and diabetes.
