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Written by
Stacy Miller
From our diets to our menstrual cycles, it can often seem like everything we do impacts our hormone levels. If you’re on a quest to finally get your hormones in line, one of the best things you can do is fill your body with the nutrients it needs. But for many, eating a bunch of fruits and vegetables isn’t enough; it takes added supplements to fill in the gaps. That’s where vitamins come in! Taking vitamins for hormonal balance is an easy and effective way to boost your nutrient intake and give your body the support it needs for hormonal health. In this article, we’ll go over the best female hormone balance supplements you can take to feel your best.
You’ve probably heard how important vitamins are for maintaining your overall health, but what exactly are they? Vitamins are organic substances made of nitrogen, oxygen, hydrogen, or carbon and are essential for maintaining proper body function. We only need them in small amounts, but they play a key role in protecting against disease, health, development, and growth. Eating a balanced, nutrient-dense diet is the best way to get the vitamins your body needs, but supplements are a great way to fill in the gap.
There are two types of vitamins: water-soluble and fat-soluble. Water-soluble vitamins dissolve in water and are excreted in urine, while fat-soluble vitamins dissolve in fat and are excreted in feces. Since they process so quickly, your body needs a daily intake of water-soluble vitamins, while fat-soluble varieties stay in your system longer and are not required on a daily basis. There are 9 water-soluble vitamins: those in group B vitamins and vitamin C. Fat-soluble vitamins are A, D, E, and K and are crucial hormonal vitamins. Both groups contain potent vitamins to balance hormones, making them an essential part of your daily diet.
Hormones are like messengers produced by your endocrine gland and travel through your bloodstream, telling your organs and internal systems how to function.
When they’re balanced, everything works well, and you feel great, but when they’re out of whack, things don’t work the way they should. Women especially rely on hormones for reproductive health, ensuring our menstrual cycle functions as it should. However, when your hormones are imbalanced, you may experience a range of symptoms, including:
Vitamins support the endocrine system and help regulate metabolism. Taking vitamins to balance hormones is one of the easiest ways for females to avoid vitamin deficiency and feel their best.
There are so many benefits to taking daily vitamins, like supporting your gut health and immune system, fighting off inflammation, and increasing energy levels. But for women, undoubtedly, one of their biggest advantages is hormonal support. Here are the best vitamins for hormone balance.
If you’re wondering, “Which vitamin is best for hormonal imbalance?” look no further than vitamin E. A powerful fat-soluble antioxidant, vitamin E can reduce depression symptoms, ease mood swings, and soothe PMS symptoms. Additionally, it reduces inflammation and supports circulation, which can reduce night sweats and hot flashes during perimenopause. When it comes to hormone imbalance vitamins, vitamin E plays an integral role. You can find it in foods like:
Vitamin A is a potent fat-soluble vitamin that supports healthy cell growth and the immune system and plays an important role in heart, eye, skin and thyroid function. While vitamin A is an excellent hormone-balancing vitamin, dosage is key since taking too much can be dangerous. For women 19 to 50 years old, the daily recommended dose is 700 mcg. Those who are pregnant in this age range can take 750 mcg, while lactating women can ingest 1,200 mcg. For women 51+, the daily dosage is 700 mcg. Vitamin A can be found in:
Vitamin B5 is essential for hormone synthesis, especially with cortisol, the stress hormone. It also aids in adrenal function and production, promoting overall hormonal balance. If you struggle with stress and anxiety, vitamin B5 is a great addition to your daily vitamin routine since it can help regulate the stress hormone. Vitamin B5 is found in:
Vitamin B6 is a key player in amino acid metabolism and neurotransmitter synthesis, which are the chemicals produced in your brain. It may reduce PMS symptoms like mood swings, depressed mood, and irritability. You can find vitamin B6 in:
Folic acid, also known as vitamin B9, is a water-soluble vitamin that plays a crucial role in DNA synthesis and cell division. It is especially beneficial for those trying to conceive, as it reduces the risk of birth defects. Additionally, folic acid can help alleviate hot flashes during perimenopause. Folic acid is found in:
Vitamin B12 is essential for the production of red blood cells and the maintenance of the nervous system. It also plays a role in the synthesis of DNA and RNA. Deficiencies in folate and vitamin B12 are common among women with PCOS. Addressing these deficiencies is crucial, as it can help improve fertility. Vitamin B12 is in:
The role of vitamin D and hormones is one you won’t want to ignore. Often called the “sunshine hormone,” vitamin D can affect estrogen and progesterone levels. As a fat-soluble vitamin, the connection between vitamin D and female hormones means it helps prevent osteoporosis and breast and colon cancer. It also impacts serotonin, dopamine, and adrenal hormones. You can find vitamin D in:
Along with the vitamins listed above, there are additional supplements for hormone balance you can use. These minerals include:
Taking supplements to balance hormones is a great way to make up for any nutrient deficiencies in your diet. However, hormonal imbalance vitamins and minerals may not be enough to fully regulate your hormones; it may require lifestyle changes.
Along with taking hormone-balance vitamins, it’s important to understand how your lifestyle impacts your hormonal health. Making healthy habits can go a long way in helping you feel your best. It’s possible to naturally balance your hormones by adding the following habits:
When paired with vitamins to help balance hormones, a healthy, active lifestyle can give your body what it needs to function at its best. Taking the right hormonal balance vitamins can make all the difference in your hormone health. If you want even more insights into how your body works, pair your hormone vitamins for women with the Hormona App. Hormona is the award-winning hormone tracking that’s revolutionizing women’s hormone health. Get the tools and insights you need to better understand your body and feel your best with Hormona.
FAQ
What are the best vitamins for a hormonal belly?
The best thing you can do for a hormonal belly is to be physically active and follow a healthy diet, which means not eating more than you need. While calcium and vitamin D can support losing belly fat in obese individuals, without proper diet and exercise, they can’t get rid of hormonal bellies on their own.
What vitamin is closest to estrogen?
Vitamin E can help relieve hot flashes in women with low estrogen, offering much-needed relief during perimenopause. Phytoestrogens can also support healthy hormone balance, but they are not vitamins.
What is the best hormone balance supplement?
There are a few vitamins that promote healthy hormone balance, like iodine and selenium, which are excellent for thyroid function. Additionally, vitamin E can ease symptoms of hot flashes caused by a decline in ovarian hormones.
What are the major signs of hormonal imbalance?
The major signs of hormonal imbalance include:
Does Ashwagandha balance hormones?
The herb Ashwagandha is believed to help balance and regulate hormones during perimenopause, reduce stress, and improve sleep quality. However, more studies are needed to assess its effectiveness on humans.
What is the best women’s multivitamin for hormones?
Knowing what vitamins help balance hormones will help you choose the best multivitamin for hormonal health. Choose one with high-quality B-complex vitamins that include vitamins B12, B5, and B6. It should also have magnesium, zinc, vitamin D, and vitamin E. Choose a product from a reputable brand without fillers or byproducts for the best results.
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Dr Singh is the Medical Director of the Indiana Sleep Center. His research and clinical practice focuses on the myriad of sleep.
Rosenblum, J. L., Castro, V. M., Moore, C. E., & Kaplan, L. M. (2012). Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults. The American journal of clinical nutrition, 95(1), 101–108. https://doi.org/10.3945/ajcn.111.019489
Rosenblum, J. L., Castro, V. M., Moore, C. E., & Kaplan, L. M. (2012). Calcium and vitamin D supplementation is associated with decreased abdominal visceral adipose tissue in overweight and obese adults. The American journal of clinical nutrition, 95(1), 101–108. https://doi.org/10.3945/ajcn.111.019489
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