Can Supplements Help Balance Your Hormones?

Plenty of supplements on the market promise to balance hormones. But do any actually work?

Research on the use of supplements for hormone imbalance is limited. However, there is some evidence that a number of vitamins, minerals, herbs, and supplements may at least help restore balance to your hormones.

Keep reading to learn more about hormones and how they affect your health, as well as the science behind supplements for hormone balance.

How Hormones Affect Your Health

Hormones are proteins or steroids that act as messengers in your body. Your blood transports hormones to specific receptors on tissues and organs. Once a hormone has found the right receptor, a reaction occurs.

The reactions caused by hormones affect several important processes in your body. These processes include:

• Growth and development
• Metabolism
• Sexual function
• Reproduction
• Mood

Various glands throughout the endocrine system make hormones. Humans have over 50 different hormones, many of which you may have heard of, like estrogen, testosterone, insulin, thyroid hormones, and growth hormone.

Hormones are key regulators of bodily processes throughout the lifecycle. They're also potent, which means having too much or too little of a hormone may lead to noticeable changes in your body.

There are various signs and symptoms of a hormone imbalance. A healthcare provider can help you determine if an imbalance is present and if treatment is needed.

Vitamins & Minerals for Hormone Balance

Many micronutrients (vitamins and minerals) have been researched for their potential roles in treating hormone imbalances, but only some have shown promise.

A balanced diet contains all the vitamins and minerals your body needs. But, sometimes, supplements are warranted, especially if a hormone imbalance is present.

According to scientific evidence, the following vitamins and minerals may help hormones regain balance.

Magnesium

Magnesium is a mineral essential to numerous systems in your body, including blood sugar control, blood pressure regulation, and hormone regulation.

One of the roles of magnesium is in the production and secretion of thyroid hormones. Serum magnesium is known to gradually decrease with age, especially in females. This may lead to disruptions in the synthesis of thyroid hormones.

In women with polycystic ovary syndrome (PCOS), low levels of magnesium in the blood have been associated with insulin resistance. In one study, low magnesium was also correlated with increased testosterone levels in those with PCOS.

There is also evidence that magnesium levels are affected by stress. In some studies, magnesium levels have been shown to decrease in times of stress, a common cause of hormone imbalances. In fact, magnesium and stress are thought to be in a vicious cycle in which stress brings on magnesium depletion, which, in turn, causes more stress hormones to be released.

Vitamin D

Vitamin D is considered both a vitamin and a steroid hormone. As a hormone, vitamin D is key to calcium absorption and many other important processes, including estrogen and testosterone synthesis.

In some studies, a vitamin D deficiency has been linked to insulin resistance. Although the relationship between vitamin D and insulin is not completely understood, vitamin D is believed to prevent inflammation, a risk factor for insulin resistance.

Low vitamin D levels have also been correlated to the development of PCOS, which is marked by hormone imbalances. According to one study, suboptimal or deficient vitamin D levels are more often than not present in people with PCOS.

Zinc

Zinc is an essential mineral that affects many hormones, including insulin and thyroid hormones. Problems with growth and reproduction have been associated with zinc deficiency. Not getting enough zinc may also lead to the development of certain endocrine diseases.

It is known that zinc is key to the production of thyroid hormones, including thyroid stimulating hormone (TSH) and thyrotropin releasing hormone (TRH). Zinc also appears to play a role in the transport of thyroid hormones. However, the intricate relationship between zinc and thyroid hormones is not completely understood.

Zinc is also important to the regulation of insulin. As one review points out, insulin production and secretion are both inhibited when there isn't enough zinc present. Accordingly, zinc supplementation has been linked to improved blood sugar control in people with diabetes.

B Vitamins

There are eight B vitamins, all of which are important to the formation of energy and red blood cells. Some B vitamins are also thought to be important to hormone balance.

Vitamins B2 (thiamine), B5 (pantothenic acid), and B6 (pyridoxine) all play a role in hormone synthesis and/or regulation. While thiamine is part of the regulation of thyroid hormones, pantothenic acid is needed to make certain steroid hormones and pyridoxine is key in melatonin formation.

Folic acid, another B vitamin, is known to increase levels of progesterone (a hormone) in those who menstruate. Increased progesterone levels may normalize irregular periods and promote monthly ovulation.

Although more research is needed, vitamin B12 supplementation may improve thyroid function for some. According to one study including 130 people, vitamin B12 deficiency was associated with Hashimoto's disease (a type of autoimmune hypothyroidism). In the study, 46% of participants with Hashimoto thyroiditis also had a deficiency in vitamin B12.

Iodine

Iodine is a trace mineral found in certain types of salt and many foods. It is also an essential component of thyroid hormone synthesis.

Once iodine is in your bloodstream, it is taken up by your thyroid gland. In the thyroid, iodine acts as a catalyst for making the two main thyroid hormones, T3 (triiodothyronine) and T4 (thyroxine). These hormones. then go on to affect your metabolism, heart rate, body temperature, and more.

Low levels of iodine could lead to low levels of T3 and T4. This disruption in thyroid hormone synthesis may also cause hypothyroidism (an underactive thyroid).

Herbal Supplements for Hormone Balance

As the name implies, herbal supplements contain herbs from various parts of plants. These supplements typically contain one or more herbs thought to provide health benefits. Some herbal supplements, like those outlined below, are sometimes used to help with hormone balance

Ashwagandha

Ashwagandha (Withania somnifera) is a shrub and herbal supplement popular in Ayurvedic medicine, the ancient Indian medical system. It has many uses and may help balance hormones like cortisol and testosterone.

In a small study of 43 adult men who were overweight and had mild fatigue, ashwagandha extract use for eight weeks was associated with significant increases in the steroid hormones DHEA and testosterone. Ashwagandha use also led to nonsignificant decreases in the stress hormone cortisol.

Another study on both males and females found that ashwagandha intake was correlated with reduced levels of morning cortisol compared with a placebo (an ineffective substance used to create a control group).

Participants took either 240 milligrams (mg) of a standardized ashwagandha extract or a placebo once daily for 60 days. According to the study, ashwagandha may act on the hypothalamic-pituitary-adrenal (HPA) axis and reduce the stress response.

Studies have also looked at ashwagandha for help with balancing hormones in women experiencing perimenopause.

One study compared the effects of ashwagandha to a placebo in 91 women in perimenopause. Those who took ashwagandha for eight weeks had significant increases in estradiol, a form of estrogen that is typically low in perimenopause. Participants who used ashwagandha also had significant decreases in follicle-stimulating hormone (FSH) and luteinizing hormone (LH (which are both typically high in perimenopause) overall menopause symptoms.

Black Cohosh Root

Black cohosh root (Actaea racemosa or Cimicifuga racemosa) is an herbal remedy most commonly used to treat symptoms of menopause, such as hot flashes.

It's not known exactly how black cohosh may work to improve menopause symptoms, but the herb appears to bind to estrogen receptors and subsequently decrease the hormones LH and FSH. In one small study, black cohosh root was administered for eight weeks in early postmenopausal women. Compared to a placebo, black cohosh root improved hot flashes as well as other physical and psychiatric symptoms of menopause.

In general, research results on using black cohosh for menopause have been inconsistent. While black cohosh appears to affect hormones like estrogen, FSH, and LH, more research is needed to fully understand its role in menopause.

Chasteberry

Also known as vitex, chasteberry (Vitex agnus-castus) is a medicinal plant that has been used for centuries. Chasteberry is often used to treat irregular periods, premenstrual syndrome (PMS), infertility, and other conditions that typically affect females.

A systematic review looked at several studies on the effects of chasteberry in females with reproductive disorders, many of which involve an imbalance in certain hormones. Results of the review revealed that chasteberry may normalize shortened luteal phases by increasing the hormone progesterone. Chasteberry was also found to reduce the secretion of another hormone, prolactin, which may become elevated in certain reproductive disorders.

A different but similar systematic review discussed the potential role of chasteberry in infertility treatment. According to this review, fruit from the chasteberry plant contains substances that bind to estrogen receptors and modulate the hormone.

While chasteberry is not recommended to treat infertility on its own, it may be helpful as a complementary treatment. However, more research is needed.

Licorice Root

Licorice may do more than just flavor candies and drinks. Licorice root (Glycyrrhiza glabra, Glycyrrhiza uralensis, Glycyrrhiza inflata) has been found to possess substances that may help with hormone imbalances and symptoms from menopause.

According to laboratory research, certain compounds in licorice root act similarly to estrogen and may even bind to estrogen receptors in the body. Other licorice root compounds have shown an ability to block estrogen.

These findings have led some researchers to consider licorice root to be a selective estrogen receptor modulator (SERM). SERMs are a type of hormone therapy. Examples of SERMs include tamoxifen and raloxifene.

Topical forms of licorice root may help with symptoms of menopause, like vaginal atrophy. In one study, 70 postmenopausal women were randomized to receive either a placebo vaginal cream or one that contained 2% licorice root. The study showed that the licorice root cream contained herbal estrogens that decreased vaginal pH and, thus, the signs and symptoms of vaginal atrophy.

Maca

There is some evidence that maca (Lepidium meyenii) has an impact on reproductive hormones. However, research in this area is fairly limited, and new studies are warranted.

For centuries, maca has been used by indigenous people for infertility and hormone imbalance, mostly in females. According to a review on herbal remedies for menopause, a few studies have found benefits to using maca to balance hormones during menopause. Very few human trials have been completed in this area, though, making it difficult to reach a conclusion about maca's efficacy.

Maca has been found to decrease both FSH and LH in early postmenopausal women, which may help alleviate certain symptoms of menopause, including sexual dysfunction. Although the exact mechanism of maca is unknown, some researchers believe it may target testosterone receptors.

Marjoram

Marjoram (Origanum majorana) is a perennial herb that has been used in folk and traditional medicines for a variety of health issues. Scientific evidence suggests that marjoram may help with hormone imbalances in people with PCOS.

In a pilot study, 25 participants with PCOS used either marjoram tea or a placebo tea for one month. Compared to the placebo tea, marjoram tea was shown to significantly reduce DHEA, a hormone that is typically elevated in PCOS. Marjoram tea was also found to decrease fasting insulin levels in the participants, but not significantly.

Very few other studies have looked at marjoram's potential role in PCOS. While marjoram may be linked to improved hormone balance in those with PCOS, more research is needed.

Nigella Seeds

Seeds from the Nigella sativa (N. sativa) plant contain thymoquinone, a compound thought to protect the endocrine system from damage. This protection may also help restore hormone imbalances.

Laboratory studies have found various potential benefits of N. sativa seeds on hormones. In one study, essential oil from N. sativa seeds increased T3 levels in rats with hypothyroidism.

Other laboratory research has shown that N. sativa may act as a phytoestrogen, a plant compound that works similarly to estrogen.

Although these results are promising, it is unknown if the same results will occur in humans. While much can be learned from laboratory studies, human trials are necessary to determine whether N. sativa seeds can help with hormone imbalances.

Rhodiola rosea

Rhodiola rosea (R. rosea) is a medicinal plant that has long been used in traditional medicine. In more recent history, R. rosea has been labeled as an adaptogen, which is a compound thought to help the body react to stress better.

As an adaptogen, R. rosea has been found to improve symptoms of both physical and mental stress, including fatigue, depression, and general weakness.

While the exact mechanism for the anti-stress actions of R. rosea is not completely understood, some research suggests that the herb may suppress hormones that act on the HPA axis during times of stress.

As with other herbs on this list, more research is needed on R. rosea to fully comprehend its role as an adaptogen and how that plays into hormone imbalances.

Other Supplements for Hormone Balance

Additional supplements on the market have varying levels of research that support their use for a hormone imbalance.

Diindolylmethane (DIM)

A type of phytonutrient that forms in your body after eating cruciferous vegetables, diindolylmethane (DIM) is thought to modify the hormone estrogen. This modification may be useful for certain types of cancer.

DIM is thought to alter certain enzyme pathways that change estrogen activity, which may reduce the risk of breast cancer. In studies, DIM has also shown anti-inflammatory effects that may contribute to its purported anticancer effects.

Very few human trials have tested DIM for its role in hormone balance or cancer prevention.

In one small human trial, women taking tamoxifen for breast cancer treatment or prevention were randomized to also take DIM or a placebo for one year. By the end of the study, those who took DIM experienced improved estrogen metabolism. DIM was also found to increase levels of sex hormone–binding globulin (SHBG), which has been associated with decreased breast cancer risk.

Large-scale studies should be completed to confirm these findings.

DHEA

Short for dehydroepiandrosterone, DHEA is a steroid hormone that can be used by the body to make sex hormones. Your body makes DHEA, but its synthesis decreases with age and certain medical conditions. There is some evidence that DHEA supplements work to improve the balance of certain hormones.

DHEA can be converted to both testosterone and estrogen. It is also known to help reduce levels of the stress hormone cortisol.

Although controversial, DHEA has been proposed as a treatment for menopause. According to one review, clinical trials have shown that DHEA improves lipid metabolism and insulin sensitivity, among other things. This has led researchers to believe that DHEA may help treat the hormone imbalances present in menopause and other conditions.

The same review also found evidence that DHEA may improve fertility for some. DHEA supplementation has been linked to better embryo health and improved ovarian reserve in those undergoing in vitro fertilization (IVF). However, more research is needed to fully support these findings.

Omega-3 Fatty Acids

Omega-3 fatty acids are found in certain foods and supplements and are important to your overall health.

There is evidence that omega-3 fatty acids play a role in insulin sensitivity and ovulation, two processes that rely on hormone balance to run properly. A systematic review of 15 studies concluded that omega-3 fatty acid supplementation may improve both insulin resistance and lipid profiles in people with PCOS.

A more recent study assessed omega-3 fatty acid intake in people with PCOS. Higher intakes of omega-3 fatty acids were associated with better insulin resistance compared to low intakes. Omega-3 fatty acids are believed to improve insulin signaling and regulation by acting on transporters and receptors.

Omega-3 fatty acids are also known to have anti-inflammatory properties. These properties may also help improve hormone imbalances by reducing inflammation. However, there isn't good data to back this claim up yet.

Probiotics

The health of your gut is essential to many processes in your body, including hormone balance. Probiotics are living microorganisms often referred to as "good" bacteria that are often used to balance the gut microbiome. Probiotics may also help balance hormones.

Research shows that your gut microbiome interacts with your sex hormones, including testosterone, progesterone, and estrogen. Basically, the healthier your gut microbiome, the healthier your sex hormones.

One review looked at the effects of probiotic supplementation on hormone levels in perimenopausal and postmenopausal women. According to the review, there is some evidence that probiotics help with certain symptoms of menopause (including vaginal atrophy and insulin resistance) that are caused by changes in hormone levels.

However, due to the small number of available human trials on the subject, the researchers found it difficult to determine the effectiveness of probiotics in treating menopause and other hormone imbalances.

Overall, more research is needed on the use of probiotics for hormone balance.

Summary

There are numerous supplements for hormone balance on the market, but not all are supported by scientific evidence.

While various vitamins, minerals, nutrients, herbs, and other substances may help, other measures may need to be taken to fix a hormone imbalance. If you are dealing with a hormone imbalance, talk with a healthcare provider about the best treatment option.