A Functional Medicine Guide To The Best Female Hormone Balance Supplements

In my telehealth functional medicine clinic, I often see women struggling through symptoms like irregular periods, fatigue, mood swings, anxiety or depression, hot flashes, painful periods, infertility, acne, and insomnia — all signs of an underlying hormonal imbalance. 

Unfortunately, if you go to a conventional doctor, they won’t give you many options. If you’re in perimenopause or pre-menopausal, they’ll likely suggest hormone birth control pills, which don’t actually correct the underlying issue as much as they cover it up. If you’re menopausal, your doctor may not have any viable suggestions for you at all.

Functional medicine looks at hormone imbalances differently. Instead of mitigating symptoms, our goal is to address the root cause of dysfunction. One way we do this is through supplements. While we also understand that supplements are not the cure-all to hormone problems, targeted nutrients and adaptogens can help by supporting various pathways in the body involved in proper hormone signaling and function. Read on to learn more about how supplements can support optimal hormone health and the best female hormone balance supplements to help get your hormones back on track.

What are signs of hormonal imbalance?

Hormone imbalances can manifest in different ways with symptoms varying depending on the specific hormones involved and whether the imbalance is due to an excess or deficiency. But with that said, these are the main signs of a hormonal imbalance that I see most often in my telehealth functional medicine clinic:

• Acne
• Anxiety
• Brain fog
• Depression
• Dry skin
• Fatigue
• Hair loss
• Headaches
• Insomnia
• Irregular periods
• Low libido
• Mood swings
• Polycystic Ovarian Syndrome (PCOS)
• Weight gain
• Weight loss resistance

What causes hormonal imbalance?

Similarly to symptoms, what causes a hormonal imbalance can vary between individuals and can be a culmination of multiple factors, including:

• Chronic stress
• Poor diet
• Toxin exposure
• Inflammation
• Autoimmune conditions
• Gut dysfunction

Ultimately, hormone imbalances happen as a result of prolonged dysfunction that is left unaddressed for too long. Rarely does someone wake up sick one day with a chronic health condition after being perfectly healthy the day before. That’s why it is so important to work with a functional medicine practitioner who can identify the root cause of your hormone imbalance before it develops into something more serious. For example, years of estrogen dominance can increase your risk for insulin resistance, type 2 diabetes, and heart disease.

READ MORE: How To Naturally Increase Estrogen Through Food, Supplements, And Lifestyle

Can supplements fix hormonal imbalance?

As a functional medicine practitioner, I’ll never tell a patient to just “grin and bear it” if they’re suffering from uncomfortable symptoms of a hormone imbalance. I’m all about giving my patients options. And when it comes to hormonal imbalance, supplements are a big part of the puzzle. 

Along with dietary changes, limiting alcohol and caffeine, and establishing a consistent stress management and exercise routine — which are all amazing for promoting hormone balance — using supplements to balance hormones can often produce amazing results. These are best female hormone balance supplements that I recommend most often for a variety of symptoms:

1. Black Cohosh: Menopause and Hot Flashes

As you approach menopause, you can experience frustrating menopause 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 a 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 chasteberry or 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 its ability to target dopamine, one of the brain chemicals responsible for controlling mood or its 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.

LISTEN: Dr. Mariza Snyder: Debunking Perimenopause Myths, Menstrual Cycle Tracking, Estrogen Dominance + Female Hormones

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.

SHOP: Since it can be difficult to find a high-quality ashwagandha supplement, I specifically formulated, The Ashwagandha, to help support restorative sleep, calm your nervous system, and help you better adapt to physical and mental stressors.

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. 

SHOP: Liver Guard is formulated with milk thistle extract alongside nutrients like alpha-lipoic-acid and N-Acetyl-L-Cysteine — a tripeptide that plays a significant role in detoxification and antioxidant support — to support healthy liver function and promote effective detoxification.

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.

SHOP: I recommend looking for a magnesium supplement like The Magnesium from my supplement line, The Collection, as it is formulated with carefully curated magnesium compounds backed by research. It is also one of the only forms of magnesium proven to cross the blood-brain barrier for 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.

SHOP: Not all supplements are created equal. The Zinc Glycinate, is a fully reacted, proprietary TRAACS® amino acid chelate formulated for enhanced absorption to support immune and neurological function, nutrient metabolism, and reproductive health.

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 supplements don’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.

SHOP: Take advantage of vitamin synergy, The D3-K2, is formulated with two highly bioavailable forms of vitamin D and K2 designed to enhance absorption of one another for noticeable, sustainable healing.

Seeking help from a functional medicine practitioner

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 women’s health and hormone regulation, 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, whether that is through these supplements or others like probiotics.

If you want more comprehensive support, you can also check out my Hormone Health Stack for Cycling Women and my Hormone Health Collection for Menopausal Women that feature a curated collection of various supplements formulated with many of the same nutrients we discussed in this article to support healthy hormones at every stage of your life.

As one of the first functional medicine telehealth clinics in the world, we provide webcam health consultations for people around the globe. 

Photo: Unsplash.com

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