Best Natural Supplements for Hormonal Balance in 2025

Introduction

Hormones run the show inside our bodies—quietly steering everything from mood and energy levels to sleep, skin, and metabolism. But when they’re off-kilter, life can feel like a constant uphill battle. Here’s a bit of perspective: over 80% of women will experience some form of hormonal imbalance during their lives. And men aren’t exempt either. Whether it’s brain fog, fatigue, or stubborn weight gain, natural supplements could be the gentle nudge your body needs to get back on track.

In this guide, I’ll walk you through the best natural supplements for hormonal balance in 2025—what’s working, what’s trending, and what’s stood the test of time in my own experience.

Why Hormonal Balance Matters

Hormones impact more than we realise—energy, mood, metabolism, skin, even how well we sleep. When they’re balanced, everything flows. When they’re not, it’s like driving with the handbrake on.

My own lightbulb moment came during fertility tests over a decade ago. I was doing everything I could to support my body, but something still felt off. It wasn’t until I started tracking my symptoms and digging into blood results that I realised just how connected it all was.

I began with small changes—magnesium in the evenings to help me wind down, Vitex to support my cycle, and ashwagandha when stress was getting the better of me. Slowly but surely, the fog lifted, my energy picked up, and I started to feel like me again.

This journey has been over 12 years in the making. What worked in my fertility years wasn’t always the same as what helped in perimenopause—and that’s the beauty of it. Your hormonal needs shift with life’s seasons.

Don’t wait until it’s too much to handle. Hormonal health isn’t just about fertility or menopause—it’s about how you feel, every single day.

Common Causes of Hormonal Imbalance

I used to put mood swings and bloating down to stress or just having an off day. But over time, I started to realise my hormones were trying to tell me something. Little everyday habits—late nights, processed food, wine, ongoing stress—were quietly knocking things out of balance.

For me, stress played a big role. My cortisol levels were high, and I often felt like I was stuck in a constant state of alert. That kind of pressure can really affect oestrogen and progesterone levels. Add in poor sleep, and things can start to feel a bit out of sync.

I later found out I was low in a few important nutrients like magnesium and B vitamins—both really helpful for supporting mood and hormones. I also started learning about things like plastics and certain skincare ingredients that can affect the way hormones work in the body. I had no idea!

If you’ve been feeling a bit off lately and can’t quite work out why, it might be worth taking a gentle look at your stress, sleep, food, and daily products. Hormone balance isn’t just about age—it’s shaped by the rhythm of your everyday life.

What Fertility Treatment Taught Me About Hormones

I never gave much thought to hormones—until I started fertility treatment. I was prescribed oestrogen and progesterone, and that’s when something clicked. I hadn’t realised just how much these hormones influenced how I felt, both physically and emotionally.

It was a turning point for me. Once I saw the difference, I began to understand how important hormone balance really is. That’s when I started exploring more natural and holistic ways to support my body alongside the IVF medication—things like nutrition, supplements, and stress-reducing practices that could work with, not against, the treatment.

What started as a medical necessity quickly became an ongoing journey to reconnect with my body and give it the care it truly needed.

Best Herbal Supplements for Hormonal Balance

I’ll admit, I wasn’t sure at first. The idea of using herbs to support hormones sounded a bit out there to me. But in between fertility treatments, I really wanted to find more natural ways to support my body and bring things back into balance—so I started exploring different options.

Maca root was the first one I tried. I added a little to my morning smoothie—it's got a slightly nutty taste—and over time, I noticed I had more energy and my mood felt more balanced, especially around my cycle.

Next came Vitex (also known as chasteberry). It took a bit of patience, but after a few months, my cycles started to settle into a more regular pattern. They’d been swinging between 24 and 40 days, and gradually evened out to around 28. It wasn’t overnight, but it was encouraging.

Ashwagandha became my go-to during more stressful patches. It helped me feel calmer and improved my sleep, which in turn had a positive effect on everything else. A friend of mine also found black cohosh really helpful during menopause—she said it made a big difference to her hot flushes.

If you’re thinking of trying herbs, start simple. Choose one, notice how you feel, and go for good-quality brands. They’re gentle but effective, and like most natural things, they work best when given time and consistency.

Vitamins and Minerals That Support Hormone Health

I started out with herbs, but I didn’t notice any real shifts until I looked at the basics —vitamins and minerals I was likely missing. Just a few simple changes made more of a difference than I expected.

Magnesium was the first one I tried, taken in the evenings. It helped me sleep more deeply, eased some of the anxious feelings, and made those monthly cramps a bit more bearable.

Then came vitamin D3. Mine was low (not unusual during a grey British winter), and after a couple of weeks on a good-quality supplement, I noticed a real lift in my mood and found mornings a bit easier to face.

Zinc helped too—especially with my skin. It’s also important for hormone and reproductive health, which I hadn’t realised at first. And B-complex vitamins became a regular part of my routine—they’re brilliant for energy, stress support, and cycle balance.

The takeaway? Getting the basics in place really helped everything else work better. Even if your diet’s been a little off lately, topping up key nutrients can gently help your body find its rhythm again.

Adaptogens for Endocrine Support

I’ll be honest—I thought “adaptogen” sounded like something out of science fiction. But once I started learning more, I realised these herbs can be genuinely helpful, especially when stress is a big part of the picture.

Rhodiola rosea was the first one I tried, during a particularly full-on time at work. I was completely wiped but couldn’t seem to relax. Rhodiola didn’t give me a buzz like caffeine—it just offered a more steady, focused kind of energy. It’s known for supporting the body when stress feels relentless.

Later on, I tried Schisandra berry. I’d heard it was good for liver health, but I also found it supported how my body processed oestrogen. A nice side effect? My skin started to look clearer too.

And then there’s holy basil (or tulsi). I started drinking it as a tea in the evenings, and it quickly became part of my wind-down routine. It had a gentle, calming effect and helped me switch off before bed.

Adaptogens aren’t a magic fix, and they do take time, but when used consistently, they can really help support your body’s stress response and hormonal balance.

Omega-3 Fatty Acids and Hormone Regulation

I’ll admit, I once stopped taking omega-3s, thinking they were just another wellness trend. But a few months later, my skin flared up, my periods felt more intense, and the bloating just wouldn’t budge. Let’s just say—I won’t be skipping them again.

EPA and DHA (the main fatty acids in omega-3s) are known for their anti-inflammatory benefits, and they can be especially helpful if you’re dealing with things like PMS, PCOS, or endometriosis. When I started taking a good-quality fish oil again, I noticed my mood felt more stable and some of that monthly tenderness eased off.

Omega-3s also support oestrogen metabolism and insulin sensitivity—two really important pieces of the hormone balance puzzle. I tend to switch between fish oil and algae-based options, especially if I’m eating more plant-based or during warmer months.

If you’re choosing a supplement, it’s worth looking for one that’s been third-party tested for purity and freshness. Quality really does make a difference here.

Probiotics and the Gut-Hormone Connection

I used to think probiotics were just for unsettled stomachs. But once I started learning more about hormones, I was surprised to find how much gut health plays a role. The gut helps process and clear excess oestrogen, so if things are a bit sluggish, it can start to affect everything from your mood to your cycle.

I noticed this after taking a round of antibiotics—my PMS felt more intense, my skin flared up, and I just didn’t feel quite right. It turned out my gut bacteria had taken a hit, and my body was struggling to keep oestrogen in check.

That’s when I started taking a good-quality probiotic with strains like Lactobacillus and Bifidobacterium, and I added more fermented foods to my meals—things like kefir, sauerkraut and kimchi. They took a bit of getting used to, but the difference was noticeable. Over the next few weeks, the bloating eased, my skin calmed down, and my cycle felt more settled.

Your gut really is part of the hormone picture—when it’s supported, everything else tends to feel a bit more balanced too.

Lifestyle Supplements and Their Impact on Hormones

Some of the most helpful supplements I’ve taken over the years aren’t specifically for hormones—but they’ve made a big difference to how balanced I feel day to day.

Magnesium is a go-to for me. It helps with sleep, calms the nervous system, and eases anxiety—especially during hormonal ups and downs.

Omega-3s support mood, reduce inflammation, and help with skin, periods, and hormone metabolism. I switch between fish oil and algae-based versions, depending on the season.

Vitamin D is easy to miss, especially in the UK, but so important for energy, mood, and cycle support. I make sure I top up regularly, especially in winter.

B-complex vitamins are brilliant for stress support, energy, and overall hormone function—especially when life feels full-on.

These supplements support the foundations—sleep, stress, blood sugar—which all have a knock-on effect on hormones. When those basics are looked after, everything else tends to feel more settled.

How to Choose the Right Supplement for You

I’ve definitely fallen into the trap of buying whatever supplement was getting buzz on Instagram. But when it comes to hormones, I quickly realised that what works for one person might not work for another.

It really helps to start by tuning in to what your body’s telling you. Feeling constantly tired? Struggling to sleep? Noticing changes in your skin or cycle? These can all point to different kinds of imbalances. For example, if stress and poor sleep are your main issues, something calming like magnesium or ashwagandha could be worth exploring. If your cycle is more of a concern, Vitex or inositol might be a better fit.

It’s always worth taking a moment to check the label, too. If you see terms like “proprietary blend” without clear ingredient amounts, it might not be the best option. And it’s a good idea to avoid unnecessary additives or fillers that your body doesn’t need.

One of the most helpful things I did was speak to a functional practitioner. We talked through my symptoms, did a bit of testing, and came up with a personalised plan. It was an investment, but it saved me a lot of second-guessing.

Go at your own pace, keep track of how you’re feeling, and be consistent. The right supplement is the one that suits you.

Natural Supplements for Women’s Hormonal Health

When my hormones felt out of balance, I often felt all over the place—calm one moment, then suddenly emotional for no clear reason. It wasn’t just about “being hormonal”; something deeper was going on, and I wanted to understand it.

Vitex was one of the first supplements that really made a difference for me. After taking it consistently for a few months, my PMS symptoms eased up—my cycle became more regular, the cramps were milder, and my mood felt a bit more settled.

When I moved into perimenopause, a friend suggested black cohosh. She also used red clover and found the two together really helped ease her hot flushes and night sweats. She said she finally started to feel more like herself again.

During my fertility journey, maca root and B-complex vitamins became part of my routine. Maca gave me a gentle lift in energy (and libido), and the B-vitamins supported my cycle and helped with that wired-but-tired feeling.

It’s all about finding what works for your body. We’re all different, and hormones can be complex—but with the right support, balance is possible. And when things start to settle, you really do feel more like yourself again.

Natural Supplements for Men’s Hormonal Health

For a long time, I assumed hormone issues were mainly something women dealt with. But that changed when someone close to me started struggling with constant fatigue, poor sleep, and a lack of motivation. After some testing, it turned out their testosterone was low and cortisol was running high—a tough combination, but one that made a lot of sense.

Ashwagandha was the first thing we tried. Taken with breakfast, it helped take the edge off stress, improved sleep, and even brought a bit more mental clarity.

Next came zinc—something we hadn’t realised was so important for testosterone. A few weeks of supplementing (plus adding more pumpkin seeds to meals) helped bring energy levels and gym performance back to where they used to be.

Fenugreek also proved helpful—it’s been linked with supporting testosterone and libido. Combined with vitamin D and omega-3s, it made a real difference in mood, focus, and overall resilience.

Hormone support isn’t just for women, and it’s not about turning back the clock—it’s about helping the body find balance again and feel good day to day.

How Long Does It Take for Supplements to Work?

I’m quite impatient and this used to frustrate me. I’d try something, expect fireworks in three days… and feel nothing. Natural supplements don’t work like painkillers—they’re more like tending to a garden. Patience, consistency, and daily care are key.

For me, magnesium kicked in quickly—better sleep and fewer cramps within a week. But Vitex? That took nearly three full cycles before I saw consistent results.

Adaptogens like ashwagandha and rhodiola need time to build up in your system. Just because you don’t feel something dramatic straight away doesn’t mean it’s not working.

Biggest mistake I made? Giving up too soon. Most supplements need 6–8 weeks before you’ll notice real change—unless you’re having side effects, in which case, always stop and reassess.

Track your symptoms and trust the process. Small wins add up.

Potential Side Effects and Safety Considerations

I’m a big advocate of natural remedies—but I’ve learnt they’re not always as harmless as they seem. At one point, I combined a few too many and ended up feeling more wired than rested, plus my skin flared up. It taught me that when it comes to supplements, sometimes less really is more.

It’s also worth keeping in mind how herbs can interact with medications. If you’re taking the contraceptive pill, antidepressants, or thyroid meds, certain herbs—like St. John’s Wort or even Vitex—might not be a good match. It’s always best to check with a practitioner before adding anything new.

If you're pregnant or breastfeeding, it's a good idea to be extra cautious. Some herbs, like black cohosh or dong quai, aren’t considered safe during this time, and even something as common as melatonin should be used with care.

And yes, it’s possible to go overboard with vitamins too. I took high-dose zinc for a few weeks and couldn’t work out why I felt nauseous every morning—turns out it was throwing my copper levels off.

Supplements can be a brilliant support, but they’re not a one-size-fits-all fix. Go slow, stay curious, and listen to how your body responds.

Conclusion

If you’ve made it to the end—well done, truly. Hormonal health can feel like a maze, but once you start piecing it all together, it becomes one of the most empowering journeys you’ll take.

Whether you’re adding in magnesium for better sleep, trying maca for energy, or exploring adaptogens for stress—start where you are, and build from there.

The key isn’t perfection—it’s consistency and curiosity. And remember, no supplement works in isolation. Sleep, nourishment, movement, and stress support all play a role.

If you're feeling overwhelmed, begin small. Trust your body, listen to it, and seek support when you need it. You’re not alone—and with the right support, balance is absolutely within reach.

Frequently Asked Questions (FAQs)

Q1: Can I take multiple hormone-balancing supplements at once?
Yes, but introduce them one at a time and monitor how you feel. Always consult a healthcare professional if you’re on medication or have existing health conditions.

Q2: How long should I take these supplements?
Most natural supplements take 6–8 weeks to show real benefits. Some can be used longer-term under guidance, while others work best in cycles.

Q3: Are natural supplements safe during pregnancy?
Some—like magnesium and vitamin D—are generally safe. But many herbs aren’t recommended. Always check with your midwife or doctor.

Q4: What are signs a supplement is working?
Better sleep, steadier mood, more energy, improved skin, or a more regular cycle are all positive signs your hormones are responding.

Q5: Do I need hormone tests before trying supplements?
Not always, but testing can offer clarity. If your symptoms persist despite lifestyle changes, it might be time to get some blood or saliva testing done.