Best Female Hormone Balancing Supplements for Optimal Health

Our hormones play an important role in shaping our wellbeing, influencing everything from mood, energy levels, skin health and sleep.

For women, these chemical messengers fluctuate throughout the menstrual cycle, pregnancy, menopause and during fertility treatments, often leading to physical and emotional challenges.

“Hormone balance is the foundation of health,” says Dr Sohere Roked, a GP with a specialist interest in functional medicine and hormones.

“Supplements can be really helpful during key life stages like menopause, times of stress and during pregnancy when hormones can go off balance. They can help ease symptoms like mood swings, fatigue and PMS. When combined with a balanced diet, regular exercise and sufficient sleep, some supplements can provide natural support for the hormonal changes that women face throughout life,” she explains.

The primary hormones involved in women’s health include oestrogen, progesterone and testosterone. “Throughout the menstrual cycle, hormone levels fluctuate significantly. At the start of your period, hormones are at their lowest,” explains Dr Roked.

“Afterwards, oestrogen rises, peaking around days ten to fourteen during ovulation. It then drops as progesterone increases. Progesterone helps thicken the womb lining for a fertilised egg to implant and oestrogen supports skin, hair, energy and mood.

In perimenopause, hormone fluctuations become more noticeable, with oestrogen and progesterone rising and falling unpredictably, leading to mood swings and a lack of energy. Menopause sees a sharp drop in oestrogen, progesterone and testosterone, which can affect the body and mind. During fertility treatments, natural hormone levels are suppressed. Synthetic hormones are used to stimulate egg production and increase the chances of pregnancy. Then, during pregnancy, you get higher levels of oestrogen and progesterone, which are important for sustaining the pregnancy,” the doctor adds.

When hormones are out of balance, they can contribute to many uncomfortable symptoms.

“Oestrogen and progesterone fluctuations during puberty, pregnancy or menopause may cause mood swings, weight changes, hot flashes or irregular periods,” says Dr Roked. “Conditions like polycystic ovary syndrome (PCOS) can also disrupt hormone levels and cause tiredness, skin changes and weight fluctuations.”

Dr Roked advises starting with understanding what’s normal for you: your cycle, mood, energy and sleep patterns. “For instance, do you typically experience hot flashes before your period or feel unusually tired in the afternoons? Being in tune with your body helps you spot when something feels off.”

“If your symptoms are troubling you or impacting your quality of life, you should seek help,” says Dr Roked. “According to NHS guidelines, hormone testing isn’t usually carried out unless you’re trying to conceive, but you might have an understanding GP, or you can arrange your own blood tests through a hormone specialist or providers like Thriva or Medichecks.”

“If you struggle with PMS, agnus castus is worth a try,” advises Dr Roked. “Taking it in the second half of your cycle – after ovulation – can help stimulate progesterone production, which can ease PMS symptoms. B vitamins like B12 and folate are very good for hormone balance. If you’re feeling stressed, try adaptogens – these are active ingredients found in nature which can help with anxiety, fatigue and stress, such as ashwagandha. Magnesium and zinc are great for encouraging healthy hormone production and keeping everything balanced. It’s all about finding what works for you and supporting your body in the right way.”

It’s important to consult with a medical professional before taking any supplements, as individual responses and interactions with medications may vary.

“It’s often about trial and error and seeing how you feel over time,” says Dr Roked.

“Try the supplement for two to three cycles to see if you notice any changes. It’s important to be patient, as these changes don’t happen overnight. I usually recommend supplements based on symptoms and then reassess after three months to see how it’s working. It can take up to three months for supplements to correct most nutrient deficiencies in the body.”