1. Black Cohosh — Menopause and Hot Flashes

As you approach menopause, you can experience symptoms like hot flashes, mood swings, and insomnia. Luckily, black cohosh —  a member of the buttercup family that grows right here in North America — can be helpful (1) for hot flashes and other symptoms of menopause as well as PMS and menstrual cramps. For example, one study showed that consuming 6.5 mg of black cohosh dry root extract once a day for 8 weeks led to a considerable decline (2) in the number of hot flashes compared to placebo. You can take black cohosh in capsule or tincture-form. 

2. Myo-inositol — Infertility and PCOS 

Polycystic ovarian syndrome, or PCOS, is one of the most common causes of infertility in the world. Caused by androgen levels that are too high, PCOS can cause any number of symptoms including male pattern hair growth, acne, painful periods, and of course, difficulty getting pregnant.  

The good news is that there are a whole host of lifestyle changes that can be extremely helpful for managing and even reversing PCOS. Maintaining a healthy weight and cutting back on sugar have to come first since PCOS is intricately linked to insulin resistance. At the same time, I often suggest that my PCOS patients take a supplement called myo-inositol, which has been shown to reduce the size of polycystic ovaries (3) and increase egg quality (4) — two of the main causes of PCOS-related infertility. Myo-inositol is so effective that in one controlled trial, researchers found that women with PCOS taking myo-inositol supplements achieved a natural pregnancy rate of 30% over a 6-month period (5) compared to just 18% on metformin, a diabetes drug that has become the go-to treatment for PCOS in the conventional medicine world. 

Pretty wild, isn’t it? That’s the power of options. Myo-inositol typically comes in a capsule or a powder that you mix into water. 

3. Chaste Tree Berry — PMS

Chaste tree berry, also known as vitex, is a tree that grows in the Mediterranean that has long been used for its health benefits. Research has shown that it may improve mood and reduce pain (6) associated with the menstrual cycle. It’s one of the most commonly suggested herbs for female hormone health woes. Researchers aren’t entirely sure how it works, but it may be it’s ability to target dopamine, one of the brain chemicals responsible for controlling mood or it’s ability to correct female sex hormone deficiencies (7), which can contribute to a host of PMS symptoms. Chaste tree berry most often comes in capsules or as a tincture. (Warning! It has a bitter taste!) 

4. Evening Primrose Oil — Hormonal Acne 

One of the most common symptoms of a hormonal issue is acne, especially cystic acne that comes and goes throughout the month and that occurs on the cheeks, jawline, or lower half of the face. I see patients all the time who tell me they have hormonal acne and have tried EVERYTHING with no luck. One supplement that I typically suggest is evening primrose oil, which comes from a yellow flower that grows in the U.S. and parts of Europe. It was traditionally used for wound healing and hormone balance, so it makes the perfect supplement for healing the skin from acne and acne scars. 

There isn’t much research on EPO but one study did show that it was effective at preventing atopic dermatitis (8) and excessive dryness (9) caused by other acne medications. You can take EPO as an oral supplement and you can also apply it directly to the skin to take advantage of its healing properties. 

5. DIM — Healthy Estrogen Metabolism

Estrogen dominance is another extremely common hormonal imbalance. Estrogen imbalance occurs when there is too much estrogen in the body, which can occur because of issues metabolizing and secreting estrogen or too much exposure to hormone-disrupting chemicals and estrogen-mimicking compounds, like those found in many beauty products. The good news is that certain plant compounds, like diindolylmethane (also known as DIM) can help the body metabolize the constant onslaught of estrogen in our world. DIM is a great hormone-balancing supplement found naturally in cruciferous vegetables like broccoli, kale, and cabbage and helps the liver break down estrogen as well as inhibits aromatase, which is the enzyme that helps convert testosterone into estrogen. DIM has also demonstrated an ability to block the effects of androgen hormones (10), which are often the underlying cause of acne, thinning hair, and mood swings. 

Correcting a hormone imbalance takes some time and attention — and I recommend working with a functional medicine practitioner to make sure the process is as seamless as possible — but I want you to know that it is possible! Thanks to the hormone balance supplements above and some key diet and lifestyle changes, better hormone balance is achievable.

6. Ashwagandha - Healthy thyroid function

Considering low thyroid hormone levels are occurring in epidemic numbers, especially in women, it’s good to know that research has shown that ashwagandha can do wonders for boosting an under-active thyroid. One study in the Journal of Alternative and Complementary Medicine found that after just eight weeks of supplementing with ashwagandha, patients with a thyroid disorder had much healthier TSH and T4 levels, and therefore more normal thyroid function. (11)

However, it is important to note that those with an overactive thyroid or hyperthyroidism should be more cautious. If your thyroid hormone levels are already too high, ashwagandha may not be for you. If you aren’t sure about your thyroid hormone status, ask your doctor to run a thyroid panel and advise you on whether you should be adding this herb to your routine.

7. Milk thistle - Estrogen dominance

Another great supplement for estrogen dominance is milk thistle. One of your liver’s main responsibilities is to break down excess estrogen in your body but things like toxin overload and inflammation can inhibit your liver function. Herbs like milk thistle have been used for years due to its ability to restore damaged liver cells and increase optimal function. 

8. Magnesium - Cortisol and blood sugar regulation

Chronic stress can lead to elevated cortisol levels, which can disrupt hormonal balance. Magnesium has a calming effect on the nervous system and can help reduce stress and anxiety and subsequently balance progesterone and estrogen levels. 

Magnesium also plays a role in insulin signaling and glucose metabolism. Adequate magnesium levels can enhance insulin sensitivity, which is important for regulating blood sugar levels and can be particularly beneficial for people with insulin resistance or type 2 diabetes.

I recommend The Magnesium from my supplement line, The Collection, as it is formulated with carefully curated magnesium compounds backed by research and studies for their enhanced bioavailability.

9. Zinc - Reproductive health

Zinc is particularly important for reproductive health in both men and women. In men, zinc is required for the production (12) of sperm and testosterone and in women, it plays a role in the development and release of eggs during the menstrual cycle. It is also necessary (13) for proper fetal growth and development once a woman does become pregnant.

10. Vitamin D - Overall hormone health

Vitamin D, often referred to as the "sunshine vitamin," plays a crucial role in various bodily functions, including hormone regulation. While vitamin D itself doesn't directly "balance" hormones, it influences hormone production, receptor sensitivity, and overall hormonal health in several ways. For example, vitamin D receptors are present in various endocrine glands, including the pancreas, adrenal glands, and the cells responsible for producing hormones. While the exact mechanisms are not fully understood, vitamin D is believed to influence hormone production and receptor sensitivity in these glands. Studies have also shown that Vitamin D can influence fertility by increasing the health (14) of sperm and increasing (15) healthy pregnancy rates.

Finding the right treatment for your unique needs

A majority of the clients I see face some kind of hormonal health concern. When implementing any kind of treatment plan or consistent supplement use, it’s important to first consult a functional medicine professional to determine the root cause of your hormonal imbalance. 

In my telehealth functional medicine clinic, we take a whole-body approach to hormone health, taking into account everything from diet to chronic stress. This, combined with your comprehensive lab work, we are able to come up with a plan of action to address your symptoms and rebalance your hormones.

READ NEXT:

• 7 Natural Home Remedies For Dissolving Ovarian Cysts
• The Best PCOS Diet Plan With Food List And Grocery Shopping Tips
• Feeling Off Postpartum? Here’s How To Balance Hormones After Pregnancy

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