Feeling “off” shouldn’t be your normal. On the road to hormone help, people often bring up dietary and supplementation changes before wanting to consider BHRT (bioidentical hormone therapy), and we feel that’s a healthy way to start.
People ask: “What are the top vitamins and supplements to take to help my hormones?” We’re going to give you our top 10!
Hormones influence so much of how we feel day to day. Mood, sleep, energy, digestion, libido, skin, and hair are all connected to hormonal health. When hormones are out of balance, life can feel harder than it needs to be. While nutrition, sleep, movement, and stress management are the foundation of hormone health, certain vitamins and supplements can offer additional support.
(Always talk with a qualified provider before starting new supplements, especially if you are pregnant, nursing, on medication, or managing a medical condition. Our concierge providers at Aqua Vitae can help.)
Here are our top ten supplements for women’s hormone help:
1. Vitamin D
Vitamin D is one of the most important supplements you can take. It acts more like a hormone than a vitamin in the body. It plays an important role in:
- reproductive health
- immune function
- mood regulation
- menstrual cycle balance.
Low levels have been associated with irregular cycles and hormonal imbalances, particularly in women with conditions like PCOS.
Vitamin D regulates hundreds of cellular processes and is essential for immune health, calcium absorption, and normal inflammatory balance. Because deficiency is widespread, daily supplementation remains one of the most impactful steps patients can take for long-term wellness.
However, you should pair it with Vitamin K. At Aqua Vitae, we often remind patients that these two work best as a team, especially when it comes to bone strength, cardiovascular wellness, and safe calcium metabolism.
Vitamin D helps your body absorb calcium efficiently, but vitamin K (particularly K2) activates the proteins that guide that calcium into your bones, where it belongs, rather than allowing it to accumulate in soft tissue or your arteries, a place you don’t want calcium to accumulate as you age.
When these two nutrients are taken together, the result is a smarter, more effective use of calcium throughout the body. Medical research supports this synergistic relationship, noting that vitamin D actually increases your body’s demand for vitamin K, making the pairing more important than most people realize. This is why we emphasize balanced supplementation rather than taking vitamin D in isolation; your body simply performs better when these nutrients work in harmony.
Vitamin D and Viruses
Multiple scientific reviews have examined the relationship between vitamin D status and COVID-19 outcomes. These analyses generally find that low vitamin D levels are associated with impaired immune function and worse outcomes in respiratory infections, and they highlight that the evidence is still evolving and more research is needed to draw definitive conclusions specifically about COVID-19.
At Aqua Vitae, our proprietary iVitality VitaD supports bone strength, immune health, mood, and overall hormone balance. This can be especially helpful for women who do not get consistent sun exposure.
2. Omega-3 Fatty Acids
Omega-3 fatty acids, particularly EPA and DHA, play a key role in stabilizing women’s hormones because they directly influence inflammation, cell signaling, and the production of hormone-related chemicals in the body. Healthy fats are the foundation for hormone synthesis, and omega-3s provide the raw materials the endocrine system needs to produce and balance hormones more efficiently.
For women, omega-3s can support smoother menstrual cycles, more stable mood regulation, and improved symptoms during perimenopause and menopause. These benefits come from omega-3s helping regulate prostaglandins, which are lipid compounds that affect cramping, breast tenderness, and mood swings.
By shifting the body toward anti-inflammatory prostaglandins, omega-3s can reduce painful or irregular cycles and promote more balanced hormonal signaling overall. Additionally, omega-3s improve insulin sensitivity and support adrenal function, which indirectly helps normalize estrogen, progesterone, and testosterone levels.
From a functional-medicine standpoint, omega-3s also support:
- Thyroid hormone efficiency (especially T3 conversion)
- Cortisol balance, improving stress resilience
- Estrogen metabolism, which can help with PMS, PMDD, perimenopause symptoms, and estrogen dominance
While omega-3s are not a hormone treatment by themselves, they create a healthier metabolic and inflammatory environment, one where hormones can regulate more smoothly and predictably.
Our iVital Omega supports skin hydration, brain health, heart health, and balanced inflammatory responses, all of which play a role in hormone regulation.
3. DIM (Diindolylmethane)
Diindolylmethane (DIM) is a natural compound formed when the body breaks down cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts.
It plays a major role in estrogen metabolism, helping the body convert estrogen into its healthier, more protective forms. This supports a balanced estrogen-to-progesterone ratio and can reduce symptoms linked to estrogen dominance, such as PMS, bloating, breast tenderness, mood swings, and hormonal acne.
DIM works by shifting estrogen metabolism toward the “good” 2-hydroxy pathway and away from the more aggressive 16-hydroxy pathway. This helps the body eliminate used estrogen more efficiently and prevents the buildup that contributes to hormonal imbalance. DIM also supports detoxification pathways in the liver, which further helps regulate hormone levels and maintain a healthier hormonal environment for both men and women.
For women in perimenopause, DIM can help smooth fluctuations; for women with PMS or cycle irregularity, it can reduce estrogen-heavy symptoms.
Overall, DIM promotes cleaner estrogen metabolism, more stable hormones, and improved overall hormonal wellness.
iVital DIM Advantage supports estrogen balance, liver detoxification, clearer skin, and overall hormone support, making it a common choice for women experiencing symptoms of estrogen dominance.
4. Magnesium and Ashwagandha
Chronic stress can disrupt cortisol, progesterone, and estrogen levels. Supporting the nervous system is a key part of hormone balance, both of which Ashwagandha and Magnesium help with.
Ashwagandha is an adaptogenic herb traditionally used in Ayurvedic medicine to help the body manage stress, support balanced hormones, and improve overall vitality. Adaptogens work by regulating the body’s stress-response system, which influences cortisol levels, sleep quality, energy, and mood.
Magnesium is one of the most important minerals for hormone regulation because it supports the systems that keep cortisol, thyroid hormones, and sex hormones in balance. It is essential for thyroid hormone conversion (T4 → T3), insulin sensitivity, and the production of progesterone, making it a foundational mineral for overall hormonal balance.
In short, magnesium helps the body handle stress better, sleep more deeply, regulate estrogen more efficiently, and maintain steadier hormonal rhythms throughout the month.
It can be found in foods, such as leafy greens, nuts & seeds (like almonds, cashews and pumpkin seeds), whole grains, legumes, avocado & even dark chocolate!
At Aqua Vitae, we often recommend:
- Ashwagandha for calming the nervous system and regulating cortisol
- Adrenal Calm to support stress recovery and improve sleep quality
- ZMA to promote relaxation, immune support, and hormone balance
Improving sleep and lowering stress can have a powerful impact on hormonal health.
5. B Vitamins
B vitamins help the body metabolize hormones efficiently while supporting adrenal health, energy production, and mood balance. They are especially important during times of stress or hormonal change.
Adequate B vitamin intake supports smoother hormone pathways and emotional stability.
At our clinic, we recommend taking the methylated version of B-complex. For a detailed look into this topic, please see our article: Why Methylated B-Complex Is a Game-Changer for Energy, Hormones, Brain Health & Detox
6. Berberine+
Blood sugar imbalances can influence hormones such as insulin, cortisol, and testosterone. Supporting healthy glucose metabolism is essential for women experiencing energy crashes, cravings, or hormonal weight changes.
Berberine+ supports blood sugar balance, gut health, metabolic function, and overall hormone signaling.
7. Vitamin C
Vitamin C plays a crucial role in hormone regulation by supporting the adrenal glands, which produce cortisol, adrenaline, and other stress-related hormones. When vitamin C levels are optimal, the body manages stress more efficiently, keeps cortisol more stable, and prevents the hormone imbalances that come from chronic stress, fatigue, or adrenal overactivity.
Vitamin C also supports the production and metabolism of sex hormones, including estrogen and progesterone. It assists with collagen formation and cellular repair, which helps stabilize tissues that respond to hormonal change (skin, joints, and the reproductive system). Additionally, vitamin C improves iron absorption, supports a healthier inflammatory response, and contributes to more balanced menstrual cycles by supporting healthy progesterone levels in some women.
8. Selenium
The thyroid plays a major role in hormonal balance, and selenium is essential for proper thyroid hormone conversion (T4 → T3), which has downstream effects on energy, mood, metabolism, and menstrual regularity.
iVital Selenium supports thyroid health, fertility, antioxidant defense, and immune function, all closely connected to hormone regulation.
9. Trace Minerals
Trace minerals, such as zinc, selenium (mentioned above), iodine, and chromium, play a foundational role in women’s hormone balance because they act as cofactors for the enzymes that build, activate, and metabolize hormones. Even mild deficiencies in these minerals can disrupt the endocrine system, making cycles irregular, increasing PMS or perimenopause symptoms, and affecting thyroid function.
- Zinc supports progesterone production, immune balance, and ovarian function, helping stabilize cycles and improving PMS-related symptoms.
- Iodine supports thyroid hormone synthesis and helps maintain healthy estrogen metabolism, especially important for women experiencing cyclical breast tenderness or perimenopause shifts.
- Chromium and vanadium help improve insulin sensitivity, which directly influences estrogen and androgen balance, especially in women dealing with PCOS-like symptoms or midlife metabolic changes.
Together, these minerals help support adrenal stability, thyroid efficiency, healthier estrogen metabolism, and more predictable monthly hormonal rhythms. Because modern diets, stress, and gut absorption issues often leave women low in essential minerals, high-quality trace mineral supplementation can create a more balanced hormonal environment and enhance overall wellness.
10. NAD+
NAD+ (nicotinamide adenine dinucleotide) is a coenzyme found in every cell of the body, and it plays a central role in energy production, cellular repair, and mitochondrial function. Because hormones rely on healthy, well-functioning cells, including those in the ovaries, thyroid, adrenal glands, and brain, NAD+ becomes a powerful upstream support for women’s hormonal balance.
Ovarian cells need strong mitochondrial activity to produce estrogen and progesterone. NAD+ helps fuel this process, allowing hormone-producing tissues to function more efficiently, especially during perimenopause, when mitochondrial decline begins to accelerate.
Chronic stress depletes NAD+ levels. Low NAD+ contributes to adrenal fatigue, poor stress tolerance, and irregular cortisol rhythms. Restoring NAD+ helps the body regulate cortisol more efficiently, which in turn helps smooth out downstream hormone imbalances.
In addition, NAD+ improves thyroid & metabolic signaling, reduces inflammation (that disrupts hormones) and supports sleep.
NAD+ doesn’t replace hormones, but it strengthens the cellular energy systems that regulate hormones, making it a powerful tool for women dealing with perimenopause symptoms, fatigue, brain fog, PMS fluctuations, or stress-related hormonal imbalance.
Aqua Vitae has multiple ways to help with this “anti-aging” coenzyme. We have oral versions, injectibles and even NAD+ IV therapies.
Lifestyle and Supplement Combination
Supplements aren’t the “end all, be all” approach to helping women balance their hormones. They work best when used at the proper dosage, while paired with healthy daily habits. Hormone balance is supported by quality sleep, balanced nutrition, stress management, regular movement, and personalized lab testing.
The Takeaway on Hormone Vitamins and Supplements
There is no one-size-fits-all solution for hormone balance. The right vitamins and supplements can support your body’s natural hormone rhythms, but meaningful results come from an individualized, whole-body approach.
At Aqua Vitae, we combine comprehensive lab testing, lifestyle guidance, and evidence-based supplements to help women feel more balanced, energized, and confident at every stage of life.
If you are interested in personalized hormone testing or supplement guidance, schedule a consultation with our Aqua Vitae team.
