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The Top 12 Female Hormone Supplements to Feeling Your Best

You are unique, and so are your hormones! That’s why I’m here as your functional medicine practitioner – to guide you on a personalized journey to optimal health. Female hormone supplements play a crucial role in this,  but it’s not a one-size-fits-all approach. I’ve seen firsthand how these supplements benefit my patients, so I’m here to help you discover your unique needs and craft a personalized path to hormonal harmony. Let’s explore how these supplements can be your allies on this journey. 


Three primary hormones, estrogen, progesterone, and testosterone, play key roles in regulating everything from reproductive health to emotional well-being. Balancing these hormones isn’t just about feeling better; it’s about optimizing your health for the long run. Because when your hormones are happy, you are unstoppable!


Often called the “queen” of female hormones, estrogen comes in three forms – estrone (E1), estradiol (E2), and estriol (E3). Estrogen is like the glue that holds many aspects of your health together. It regulates your menstrual cycle, helps maintain bone density, and even affects your skin and hair.


Progesterone is your calm in the midst of chaos, maintaining the uterine lining for pregnancy and calming your nervous system. It works hand in hand with estrogen, and they both need to be in harmony for your menstrual cycle to run smoothly.


Yes, women have testosterone, too, just in smaller amounts than men. Testosterone is your energy booster, supporting muscle mass, bone density, and libido. It also plays a role in mood regulation.

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Hormonal imbalances can happen for various reasons, and understanding the culprits is half the battle. The good news is that many of these causes are within your control. Here are some of them: 

1. Stress Overload

Stress can wreak havoc on your hormonal balance, like an uninvited guest at a delicate tea party. When it’s running rampant, it can disrupt your hormone balance, particularly by elevating cortisol levels. Remember, your body’s stress response is designed for short-term emergencies, not chronic stress.

2. Poor Diet

What you put on your plate matters more than you might think. A diet high in sugar, processed foods, and unhealthy fats can wreak havoc on your hormones. It can lead to insulin resistance, inflammation, and weight gain.

3. Lack of Sleep

Your body loves its beauty rest, and your hormones are no exception. Skimping on sleep can throw your hormonal balance off-kilter, affecting everything from appetite hormones to stress hormones.

4. Medications

Certain medications, like those for blood pressure, mood disorders, or even allergies, can interfere with hormonal balance. Always consult your healthcare provider about potential side effects.

5. Menopause & Aging

As women age, their hormone levels naturally shift. Menopause is a prime example. It’s like a hormonal rollercoaster ride, and it can cause significant imbalances.

6. Thyroid Issues

The thyroid gland is your body’s metabolism regulator. When it malfunctions, it can throw other hormones, like estrogen and progesterone, off course.

7. Polycystic Ovary Syndrome (PCOS)

PCOS is a hormonal condition that affects many women. It stands as one of the most common endocrine disorders among those in their reproductive years. It often manifests with irregular periods, insulin resistance, and hormonal imbalances, highlighting the significant challenges it presents to women’s health.

8. Environmental Toxins

Our environment is laden with hormone-disrupting chemicals. These “endocrine disruptors” can sneak into your body and wreak havoc on your hormonal balance.

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Hormonal imbalances are like puzzle pieces, and recognizing the signs is the first step in putting the puzzle together and restoring harmony. Here are some signs that your hormones might be staging a rebellion:

  • Irregular periods
  • Mood swings 
  • Fatigue
  • Weight fluctuations
  • Acne and skin Issues
  • Hair troubles
  • Hot flashes
  • Sleep problems
  • Changes in libido
  • Digestive issues
  • Memory and cognitive issues
  • Breast changes
  • Vaginal dryness
  • Urinary tract infections
  • Changes in blood pressure

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Choosing the right supplement is like picking the perfect outfit – it needs to fit just right. Let’s explore these options further so you’ll have all the info you need to make the best choice for your hormonal journey. 

1. Vitex: PMS

Meet your menstrual cycle’s best friend! Vitex, also known as chasteberry, can help regulate those monthly ups and downs. It acts like a conductor, ensuring your monthly cycle plays harmoniously. This can reduce PMS symptoms, making your periods more manageable and less uncomfortable.

2. Maca Root: PMS & menopausal symptoms

Maca Root has adaptogenic properties, reducing discomfort associated with menopause, like hot flashes. Additionally, it improves fertility and reproductive health, enhancing egg quality and ovarian function. It can also reduce the severity of PMS symptoms, including mood swings and cramps, by supporting natural hormone production. 

3. Diindolylmethane (DIM): Healthy estrogen levels

Estrogen dominance (an excess of estrogen) can result from challenges in metabolizing and secreting estrogen or exposure to hormone-disrupting substances found in everyday products like cosmetics. Fortunately, DIM, a phytonutrient abundant in cruciferous vegetables like kale and broccoli, steps in as your hormone-balancing hero. 

DIM not only aids the liver in breaking down estrogen but also inhibits aromatase, the enzyme responsible for converting testosterone into estrogen. What’s more, DIM has demonstrated its prowess in countering androgen hormones, which are often the culprits behind acne, hair thinning, and mood swings. 

4. Ashwagandha: Stress-induced imbalances 

Introducing Ashwagandha, your stress-busting adaptogen! It helps your body manage stress effectively by moderating your brain’s HPA axis. This herb also normalizes cortisol and thyroid hormone levels, supporting essential pathways for hormone production and regulation. Furthermore, it shows promise in alleviating PCOS symptoms by reducing testosterone levels. 

5. Evening Primrose Oil (EPO): PMS 

Evening Primrose Oil is rich in Gamma Linolenic Acid (GLA), an essential fatty acid that provides the foundation for female hormones. It is favored by women worldwide for alleviating PMS symptoms and managing menopause discomfort.

EPO can effectively reduce premenstrual symptoms such as breast tenderness, bloating, acne, and mood swings. Moreover, a 2021 study involving postmenopausal women showed that EPO supplementation decreased the intensity of hot flashes and improved the quality of life during this phase. 

6. Myo-inositol (MI): PCOS-related infertility

Myo-inositol helps with PCOS by improving insulin sensitivity, regularizing menstrual cycles, and reducing hyperandrogenism. This leads to enhanced egg quality, improved ovarian function, and increased chances of a natural pregnancy. Moreover, MI can reduce the size of polycystic ovaries and enhance overall fertility, offering hope to those struggling with these conditions. 

6. Black Cohosh: Menopausal symptoms

For those entering the menopausal chapter, Black Cohosh can be a game-changer. It can reduce the intensity and frequency of hot flashes and night sweats, making you feel more comfortable. Its hormonal balancing properties can also ease mood swings, promoting a smoother transition through menopause.

7. Milk thistle: Estrogen dominance

Milk thistle is another supplement recommended for addressing estrogen dominance. It aids the liver in breaking down excess estrogen, preventing its buildup. Furthermore, milk thistle restores damaged liver cells and enhances overall liver function, effectively regulating estrogen levels and mitigating the risk of hormonal imbalance-related problems.

8. Vitamin D: Hormone regulation

Ah, the sunshine vitamin! Vitamin D ensures proper communication between your endocrine glands, helping to maintain hormone levels within the desired range.  Additionally, vitamin D supports overall endocrine system health, contributing to hormonal balance in the body. 

9. Magnesium: Overall hormone health

This mineral is a backstage crew member, quietly supporting hormonal balance. Magnesium ensures the production of hormones at the required levels and maintains regular ovulation. It also calms your nervous system, preventing excess cortisol (stress hormone) production. 

Supplementing with magnesium is crucial when dealing with PMS, PCOS, adrenal fatigue, thyroid disorders, perimenopause symptoms, or any issue related to your hormonal cycle, as it supports overall hormonal balance and well-being.

10. Probiotics: Overall hormonal balance

Probiotics keep your gut happy, and when your gut is content, your hormones follow suit. These supplements help reduce inflammation and optimize the metabolism of estrogen, progesterone, and testosterone. Additionally, they may help regulate cortisol and insulin levels, contributing to overall hormonal harmony. 

11. B Vitamins: Hormonal metabolism

B vitamins are your hormonal metabolism boosters. They ensure efficient hormone production and processing. When you have the right mix of these supplements, your body processes hormones effectively, promoting hormonal balance. So, consider B vitamins for your backstage crew, ensuring your hormonal show is a hit.

12. Zinc: Reproductive health

Last but not least, there’s zinc, a crucial element for reproductive health. It plays a pivotal role in men’s sperm production and women’s egg development. Maintaining adequate zinc levels is essential for proper hormone function and hormonal balance, safeguarding overall reproductive well-being.

Healing points acupuncture consult functional medicine practitioner ear seeds acupuncturist near me riverhead long islandConsiderations Before Starting Hormone Supplements

Hormone supplements can be a game-changer for your health, but it’s essential to approach them wisely. Your well-being is the top priority, after all!

First things first, don’t embark on this journey alone. It’s crucial to consult with a healthcare provider, like your trusty doctor or a functional medicine practitioner. They’ve got the expertise to guide you safely through this process.

Whether you’re in your thirties, forties, or beyond, your hormonal needs change. So, consider where you’re at in life when exploring hormone supplementation. What worked in your twenties might not be the best fit in your forties.

Your unique medical history plays a significant role, too. Certain conditions or past health experiences can impact how your body reacts to hormone supplements. Sharing your full medical history with your practitioner is like giving them the puzzle pieces they need to create the complete picture of your health.

Finally, remember that you’re one-of-a-kind! What works for your bestie might not be your ideal solution. Hormone supplementation should be as personalized as your favorite playlist. It’s all about finding the right tune for you.

The Bottom Line

Understanding and addressing female hormone imbalances is a journey that requires diligence and guidance. These imbalances accumulate over time, and partnering with a functional medicine practitioner is crucial to uncover and prevent root causes from escalating. Female hormone supplements can be your potent allies towards achieving optimal health. Take the first step towards hormonal harmony – schedule a consultation today and embark on your personalized wellness journey. Your hormones will thank you!