5 Vitamins to Balance Hormones for Women

Menopause doesn’t just mess with your estrogen levels—it shakes up the entire hormonal orchestra that keeps your body in tune. More than 50 hormones influence how you sleep, think, move, and feel. When they’re out of sync, you feel it. 

The fix isn’t magic; it’s maintenance. Smart nutrition, steady sleep, consistent movement, and supplementing with the right vitamins can help give you that extra physical and mental oomph. 

Let’s dive into what really helps—and why.

What Causes Hormonal Imbalance in Women?

A lot of things in life can send your hormones sideways: stress, lack of sleep, poor nutrition, certain medications, even overexercising. During perimenopause and menopause, those fluctuations can feel especially intense. Hello, mood shifts, weight gain, brain fog, unpredictable periods, and trouble sleeping.

Here’s the thing: Hormones are designed to fluctuate—day to day, month to month, year to year. This is normal. And your body has all sorts of built-in, regulatory processes that are always figuring out how to manage this delicate rhythm. 

Problems can arise, however, when these hormones veer too far in one direction for too long, contributing to metabolic issues like obesity and type 2 diabetes, as well as polycystic ovarian syndrome (PCOS) and thyroid conditions. In midlife, when estrogen and progesterone swing up, down, and all around, it’s no wonder your body feels a little out of tune.

Can Vitamins and Supplements Really Help Balance Hormones?

Help is the key word here. “The best supplement for most women is really prescription-strength estrogen,” says Kathleen Jordan, MD, Chief Medical Officer at Midi Health. She’s referring to hormone replacement therapy (HRT), also known as hormone therapy (HT) or menopause hormone therapy (MHT), and similar treatments. 

But depending on your symptoms, health history, and preferences, you may have plenty of other options as well—nutrients and botanicals that can support your hormones, whether you’re on HRT or not. Here, we’ll cover five to keep in mind:

Phytoestrogens

Think of phytoestrogens as plant-based hormone helpers. These natural compounds lightly mimic estrogen by binding to your body’s estrogen receptors, potentially easing symptoms like hot flashes and mood changes, says Dr. Jordan. 

You’ll find them in soy foods (like tofu and edamame), flaxseeds, and certain supplements. Some of the most researched forms—isoflavones—show up in ingredients like black cohosh, red clover, dong quai, and maca root.

While results vary, research suggests black cohosh may help tame hot flashes, red clover could protect bone density, and maca might lift your mood. 

“They’re generally safe and well-tolerated,” says Dr. Jordan. “But their effects are milder than estrogen therapy itself and response rates vary.”

L-theanine

If anxiety and sleep issues are your main concerns, this amino acid could be your ally. Naturally found in green tea, L-theanine is available as an herbal supplement and helps calm the nervous system without sedation. Studies suggest it may reduce stress, improve focus, and even enhance sleep quality—something every woman could use a little more of in midlife.

Fiber

“I love fiber supplements for many reasons,” says Dr. Jordan. “But the main reason is that most American diets are deficient. And fiber addresses many of the metabolic challenges faced by women during menopause—it can help with cholesterol management, weight loss, and better glycemic control.”

That’s in large part because fiber feeds your good gut bacteria, which play a crucial role in hormone metabolism. These beneficial bugs control inflammation, and reduce the risk of many other chronic diseases, such as cancer, heart disease, and mental issues that range from Alzheimer's to anxiety.

Vitamin D 

This nutrient is a powerhouse for both brain and bone health. Your bones can’t absorb the calcium in your diet without vitamin D—the majority of which your body produces through a certain amount of sunlight exposure. This hormone also helps support immunity, maintain strong muscles, and boost brain health, such as mood and mental acuity. 

But many Americans don’t get enough. Consider a supplement if you don’t live an active lifestyle outdoors (PSA: You still need to wear sunscreen.) or if you don’t get enough through food.

Magnesium 

If there’s one mineral midlife women consistently need more of, it’s magnesium. Up to 80% of Americans fall short, and up to 50% are flat-out deficient. Why does that matter? Because this mineral impacts hormones that support heart health, protect your bones, and guard against osteoporosis. And during menopause, it can help with mood and vasomotor symptoms like night sweats and hot flashes. It’s also linked to improved sleep and stress resilience, especially when paired with the adaptogenic herb ashwagandha. Together, they may calm cortisol spikes and support more restful nights.

How to Naturally Balance Hormones

Supplements are just one part of the story. Don’t overlook simple lifestyle strategies that can help, too, such as:

• Get plenty of sleep: At least 7 hours per night of quality rest is what your body needs to perform optimally. This is important because your circadian rhythm—the body’s natural sleep-wake cycle—plays a big role in when and how much of your hormones are produced and released.
• Exercise regularly: To be specific, aim for 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week. Aerobic and weight-bearing exercise (lifting weights, yoga) help keep your bones and muscles strong, and they have all sorts of beneficial hormonal impacts, from lowering cortisol levels to improving metabolism and blood sugar levels.
• Limit refined carbs: This is just good advice in general, because sugary and ultraprocessed foods mess with your blood sugar. Insulin, of course, is a hormone that controls many processes in your body—like metabolism. And as estrogen levels drop, having too many refined carbs could trigger issues like weight gain and many chronic health issues. 
• Take some you time: That means whatever it means for you. Is it taking a walk? Is it snuggling with your dog? Is it chatting with a friend? Carving out a little piece of personal time every day can dial down cortisol-caused stress and other hormones. And you’ll be better able to take on all of life’s other daily BS. Oh, and the most important thing is to know that it’s not selfish. Ultimately it is selfless.

Choosing the Right Hormone-Balancing Supplements

When shopping for supplements, look for third-party-tested brands and transparent ingredient lists. Dosages and formulations matter, so it’s smart to run your picks by a licensed healthcare professional, like a Midi clinician, especially if you’re already on other medications or hormone therapy.

When to see a healthcare professional

If you have symptoms that keep hanging on despite lifestyle changes and supplementation, Dr. Jordan recommends consulting a trusted healthcare professional. You know your body best and should always advocate for your health. 

For many women, lifestyle strategies and supplements alone may not be enough during perimenopause and menopause when hormonal dips and spikes can be truly disruptive to your well-being. Don’t suffer in silence. Speaking with a clinician who understands exactly what you’re going through can make a huge difference in getting the care—and the relief—you deserve. 

Key Takeaways

• Estrogen and progesterone get the spotlight, but more than 50 hormones work together to influence your mood, metabolism, sleep, and energy, so “balance” depends on your whole system, not just one player.
• Supplements can help, but they’re not a cure-all. Nutrients like fiber, magnesium, vitamin D, L-theanine, and phytoestrogens can support hormone health, especially during menopause. They work best alongside smart lifestyle habits and, when needed, HRT.
• Every woman’s hormonal profile is different. The most effective way to feel better is to pair daily maintenance (sleep, movement, nutrition) with guidance from a clinician who can tailor your supplement and hormone plan to you.

Frequently Asked Questions (FAQs)

Which vitamin is best for hormonal imbalance?

Dr. Jordan says that there’s no one best vitamin to treat hormonal imbalances. It really depends on your unique symptoms and medical history. And to hit the drum beat again, it’s important to consult with a professional and not just try DIY symptom relief.

What is the best supplement for menopause?  

“There is no one supplement that’s best for menopause," says Dr. Jordan. “Because menopause has so many varied symptoms and women's lives, genetics, diet, and lifestyle influences vary, women can benefit from a variety of different treatment strategies.” 

Bottom line: Treating menopause usually requires a multipronged approach. This could include a mix of HRT, other medications, lifestyle changes, and supplements. The goal is to work with a clinician to create a personalized plan that addresses your symptoms best. 

How do I balance my hormones as a woman?

Remember that hormones are meant to fluctuate. In order to make sure they’re following their natural rhythm optimally, start with the basics: sleep; exercise; nutrition; stress management; and key nutrients like fiber, vitamin D, and magnesium. If you’re still not feeling like yourself, working with a healthcare professional to pinpoint what’s going on is the next best step. 

What are common signs of hormonal imbalance?

While hormonal imbalances can look different for everyone, a few telltale signs can include: fatigue, mood shifts, irregular periods, weight changes, low libido, and sleep issues.