Natural Hormone Balance Support: Supplements for All Adult Bodies
Hormonal imbalances significantly impact quality of life, affecting mood, energy levels, sleep quality, and physical appearance. Whilst hormone replacement therapy (HRT) remains the most effective treatment for menopause symptoms according to the NHS, many people turn to natural supplements for additional support.
This guide explores effective natural solutions for individuals experiencing hormonal shifts throughout different life stages.
Understanding Hormonal Balance
Hormones are chemical messengers that regulate nearly every bodily function, from metabolism and reproduction to mood and sleep cycles. When balanced, hormonal systems work harmoniously. However, factors like age, stress, poor nutrition, and environmental toxins disrupt this equilibrium.
Common Signs of Hormonal Imbalance
For Oestrogen-Dominant Bodies:
- Irregular or painful periods
- Hot flushes and night sweats
- Mood swings and irritability
- Unexplained weight changes
- Sleep disturbances
- Decreased libido
For Testosterone-Dominant Bodies:
- Fatigue and reduced energy
- Muscle loss and increased body fat
- Mood changes and irritability
- Decreased motivation
- Reduced libido
- Sleep problems
Important Note on Natural Supplements
The NHS states that complementary and alternative treatments, such as herbal remedies, are not recommended for symptoms of menopause or perimenopause because it’s not clear how safe and effective they are. Red clover and black cohosh are herbal remedies but there is no strong evidence that they work.
However, some supplements show promise in supporting hormonal health when used alongside lifestyle modifications. The strongest evidence exists for basic nutritional support through vitamins and minerals. Always consult your GP before starting any supplement regimen, especially if you take prescription medications.
Natural Supplements for Oestrogen-Related Hormonal Health
Perimenopause and Menopause Support
Menopause represents a significant hormonal transition typically occurring between ages 45-55. During this time, individuals experience symptoms as oestrogen and progesterone levels decline.
For most women, perimenopause (the period when bodies begin to transition into menopause) starts between ages 45 and 55, with the average UK woman reaching menopause at 51.
Black Cohosh
This herbal remedy has been used for centuries to address menopausal symptoms. However, NHS guidance notes there is no strong evidence that black cohosh works effectively.
Research on effectiveness is mixed. Researchers have been studying black cohosh since the 1950s, yet there’s still not enough solid evidence to prove it works. Due to risk of side-effects at high dosages, several official US medical organisations recommend against using it.
Maca Root
This Peruvian superfood has adaptogenic properties that help the body manage stress and balance hormones naturally. There’s some scientific evidence maca helps with menopausal symptoms, though large-scale trials are limited.
Studies indicate maca reduces menopausal discomfort while supporting energy levels and mood. Look for high-quality Maca Root Premium Blend with Black & Yellow Maca for optimal results.
Herbal Supplements
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Magnesium
This essential mineral plays a crucial role in over 300 biochemical reactions in the body, including hormone regulation. Magnesium supports over 300 enzymatic reactions, including hormone production and regulation. The substance helps manage cortisol, improves sleep quality, reduces anxiety, and alleviates PMS symptoms.
Magnesium deficiency is common amongst people experiencing menopause and exacerbates symptoms like insomnia and mood swings. A high-quality Magnesium Citrate supports sleep quality and overall hormonal balance.
Vitamins & Minerals
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For Younger Adults with Menstrual Cycles
Vitamin B6
This essential vitamin helps regulate hormonal activity and reduces PMS symptoms. B vitamins, including B6, B12, and folic acid, are important for energy production, mood regulation, and cognitive function.
B6 supports the liver in processing and eliminating excess oestrogen, helping maintain proper hormonal balance throughout the menstrual cycle.
Evening Primrose Oil
Rich in gamma-linolenic acid (GLA), evening primrose oil regulates prostaglandins that control inflammation related to hormonal fluctuations. Evening primrose oil provides fatty acids Linoleic Acid (LA) and Gamma Linoleic Acid (GLA) along with vitamin B6 for hormone regulation, though effectiveness in alleviating symptoms like hot flushes is inconsistent.
Many people report improvements in breast tenderness, mood swings, and period pain when supplementing regularly.
Natural Supplements for Testosterone-Related Hormonal Health
Andropause Support
Often called “male menopause,” andropause typically begins in the 40s or 50s as testosterone levels gradually decline. Natural testosterone production steadily declines past age 30. Higher testosterone makes it easier to build or maintain muscle, helps mood and mental capacity, strengthens bones, reduces body fat, and improves heart health.
Unlike menopause, the hormonal changes are more subtle but significantly impact quality of life.
Ashwagandha
This adaptogenic herb helps the body manage stress while potentially supporting healthy testosterone levels. Ashwagandha is an Ayurvedic medicinal herb often used for treating symptoms, and has been for centuries. Thanks to quality brand strains such as KSM-66 there are now several small-scale clinical studies to support these claims.
Studies show ashwagandha improves energy, cognitive function, and sexual performance in individuals experiencing age-related hormonal decline.
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Zinc
This essential mineral is critical for testosterone production and reproductive health. Zinc is essential for immune function, protein synthesis, and DNA repair. The mineral plays a key role in hormone production, particularly testosterone. Zinc supports thyroid function and helps regulate the menstrual cycle. Deficiency can lead to hormonal imbalances.
Zinc deficiency is surprisingly common and accelerates hormonal decline. Regular supplementation helps maintain optimal levels, particularly for those over 40.
Vitamins & Minerals
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Vitamin D3
Often called the “sunshine vitamin,” vitamin D functions more like a hormone in the body and plays a vital role in testosterone production. Vitamin D, the “sunshine vitamin,” influences the production of sex hormones like oestrogen and testosterone. The vitamin supports bone health, immune function, and mood regulation. Vitamin D deficiency is linked to various hormonal imbalances.
With many Britons deficient, especially during winter months, vitamin D3 supplements (ideally combined with K2) support hormonal health year-round.
Vitamins & Minerals
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Universal Hormone-Supporting Supplements
Omega-3 Fatty Acids
These essential fats provide building blocks for hormone production and reduce inflammation that disrupts hormonal balance. Omega-3 fatty acids, particularly EPA and DHA found in fish oil, reduce inflammation that disrupts hormone production. They support brain health, mood regulation, and improve insulin sensitivity. Omega-3s are also important for reproductive health.
High-quality fish oil or algae-based omega-3 supplements support hormonal health for people of all genders at every life stage.
Omega-3 & Fatty Acids
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Adaptogenic Herbs
Adaptogens like rhodiola, holy basil, and ashwagandha help the body manage stress more effectively, preventing cortisol spikes that disrupt hormonal balance. These versatile herbs work with your body’s natural systems rather than forcing specific hormonal changes.
The Evidence: What We Know
Over 90% of women experience at least some premenstrual symptoms, and all women assigned female at birth (AFAB) will eventually go through the hormonal changes associated with menopause.
While supplements show promise, the evidence varies:
Strong evidence: Basic nutrients (magnesium, zinc, vitamin D, B vitamins, omega-3) Moderate evidence: Maca root, ashwagandha (small-scale studies) Limited evidence: Black cohosh, evening primrose oil (inconsistent results)
The NHS recommends HRT as the main medicine treatment for menopause and perimenopause symptoms, as HRT is a safe and effective treatment for most people going through menopause.
Lifestyle Factors for Hormonal Balance
Supplements work best alongside healthy lifestyle practices:
- Balanced nutrition: Focus on whole foods rich in healthy fats, quality protein, and abundant vegetables
- Regular exercise: Both strength training and aerobic activity support hormonal health
- Stress management: Practices like meditation, yoga, or spending time in nature reduce stress hormones
- Quality sleep: Prioritise 7-9 hours of restful sleep to support optimal hormone production
- Environmental awareness: Minimise exposure to endocrine-disrupting chemicals in plastics, personal care products, and household cleaners
Hormone imbalances result from lifestyle factors, environmental pollutants, and health conditions. Poor diet, lack of exercise, chronic stress, and inadequate sleep affect hormone production. Chemicals in plastics, pesticides, and other pollutants disrupt hormone function.
When to Seek Professional Guidance
Natural supplements provide relief for many people experiencing hormonal imbalances. However, consult with a healthcare provider before beginning any new supplement regimen, especially if you:
- Take prescription medications
- Have existing health conditions
- Experience severe symptoms
- Are pregnant or nursing
A GP can prescribe treatments and should explain all risks and benefits to help you make an informed decision.
A qualified healthcare practitioner helps determine the most appropriate supplements for your specific hormonal needs and ensures they won’t interact with any medications.
Important Considerations
For Women and Menopause
If you have low sex drive because of menopause and HRT does not improve it, you may be offered testosterone. Testosterone is produced by the ovaries and levels usually get lower with age. It’s not currently licenced for use in women, although it can be prescribed after menopause by a specialist doctor.
NICE advises to “consider testosterone supplementation for menopausal women with low sexual desire if HRT alone is not effective.” However, there are no licensed testosterone products for women in the UK and NICE is yet to make a strong recommendation for its use.
For Men and Testosterone
While supplements like ashwagandha and zinc support healthy testosterone levels, medical-grade testosterone replacement therapy requires professional supervision and is only appropriate for diagnosed testosterone deficiency.
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Conclusion
Maintaining hormonal balance is essential for overall wellbeing at every life stage. With the right combination of targeted supplements, healthy lifestyle practices, and professional guidance when needed, individuals of all genders navigate hormonal transitions more comfortably and maintain vitality throughout life.
Remember that hormonal balance is highly individual. What works for one person may not work for another. Pay attention to how your body responds to different supplements and adjust accordingly, always prioritising quality products from reputable manufacturers.
While natural supplements offer support, HRT remains the most effective treatment for menopause symptoms for most people. Supplements work best as complementary support alongside conventional treatments and healthy lifestyle practices.
