Supplements That Support Hormonal Balance

From zinc and vitamin D to herbal support, seed cycling, and emerging compounds like tongkat ali and turkesterone—how to supplement wisely for hormonal health.

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Hormones are your body’s chemical messengers—and when they’re out of sync, everything from your energy and metabolism to sleep, mood, and reproductive health can feel off. The good news? Nutrition, lifestyle, and smart supplementation can help bring your hormonal system back into balance.

Whether you’re navigating chronic stress, training intensely, managing PMS, or optimizing your vitality as you age, there are science-backed supplements that can support hormone regulation naturally—including a few powerful newcomers like turkesterone and tongkat ali.

🧠 Why Hormonal Balance Matters

Your hormonal system controls:

• Energy and metabolism

• Mood and mental clarity

• Reproductive health and libido

• Stress response and sleep quality

• Muscle development and fat storage

When hormones like cortisol, estrogen, progesterone, testosterone, thyroid hormones, or insulin are out of balance, symptoms can include:

• Fatigue and burnout

• Weight gain or muscle loss

• Brain fog and low mood

• Menstrual issues or low libido

• Trouble sleeping

Let’s explore the top supplements that can support these systems and promote hormonal harmony.

💊 Core Nutrients for Hormonal Support

Magnesium

• Supports: Cortisol regulation, estrogen detox, sleep, PMS

• Best form: Magnesium glycinate or citrate

• Tip: Take before bed to promote calm and deeper sleep

• We like Nutricost's Magnesium complex due to the different forms contained within you get the best of all the magnesium varieties. https://amzn.to/4kIZR0a

Vitamin D3 (with K2)

• Supports: Testosterone, thyroid health, mood, immune function

• Sources: Sunlight, fatty fish, supplementation

• Note: Deficiency is extremely common—testing is recommended

• One of the most important and underrated supplements but has such a huge impact on your body's overall wellness. https://amzn.to/3TIOHOc

Zinc

• Supports: Testosterone production, immune response, skin, insulin balance

• Tip: Take on an empty stomach, but be cautious of nausea

• Best sources: Oysters, pumpkin seeds, beef, supplements

• Men - do not sleep on this one, this is important in terms of supporting your natural testosterone production. Try Zinc Picolinate, it's readily absorbed better than the other forms of zinc. https://amzn.to/4m18cO4

B Vitamins (especially B6 & B12)

• Supports: Estrogen metabolism, nervous system, energy

• Forms to look for: P5P (active B6), methylcobalamin (B12)

• We always looks to take methylated vitamins as they are more bioavailable and support the body's methylation pathways. They are far superior to your regular vitamins. Also like magnesium we prefer a B complex that gives us all the best forms of B vitamins. https://amzn.to/4lCSzfY

🌿 Herbal and Functional Compounds

Ashwagandha

• Function: Adaptogen that helps balance cortisol, reduce stress, and support thyroid function

• Use for: Fatigue, anxiety, overtraining recovery

• Form: Powder, capsule, tincture

• We use this every single day, it is our go to for stress reduction, testosterone support and recovery. We like the KSM 66 version which is more potent. https://amzn.to/44YJJSG

Vitex (Chaste Tree Berry)

• Function: Encourages progesterone production and supports regular cycles

• Best for: PMS, luteal phase support, menstrual irregularity

• Note: Not recommended with hormonal birth control

• Women - this is definitely an herb to consider if your cycle has you out of sorts on a regular basis. https://amzn.to/44x8FBC

Maca Root

• Function: Supports energy, libido, adrenal balance, and mood

• Use for: Hormonal fluctuation during menopause or intense stress

• Form: Start with a small dose of powdered maca

• This herb is great for both men and women for the above reasons. Libido and mood support are a perfect reasons for anyone to supplement. https://amzn.to/3UdEVDJ

Tongkat Ali (Eurycoma longifolia)

• Function: A natural testosterone booster that may improve strength, libido, mood, and body composition

• Backed by research: Shown to reduce cortisol and increase free testosterone in men

• Best for: Low energy, muscle loss, overtraining, or age-related testosterone decline

• Tip: Look for standardized extract (e.g., 200:1 ratio)

• This has an amazing impact on free testosterone for men looking to add some muscle. This isn't a wonder capsule however with hard work and good nutrition you can truly benefit from this. https://amzn.to/4lWr94a

Turkesterone

• Function: An ecdysteroid compound from the Ajuga Turkestanica plant that may support lean muscle mass, recovery, and hormone optimization

• Emerging research suggests: Potential anabolic-like effects without androgenic side effects

• Use for: Muscle support, body recomposition, energy during training

• Note: Popular among fitness enthusiasts for hormone-friendly muscle support. This can add much desired muscle provided you are doing the hard work lifting and getting the proper amount of protein. This is no anabolic steroid but will help your body's natural muscle production. This is busting onto the scene with great fan fare. We love it and have had major success with it. https://amzn.to/4lVfYZB

Seed Cycling (for Women)

• Method: Eating specific seeds during each half of the menstrual cycle to support natural hormone rhythms

  • Days 1–14 (Follicular): Flax + Pumpkin seeds → support estrogen

  • Days 15–28 (Luteal): Sesame + Sunflower seeds → support progesterone

• Goal: Gentle nutritional hormone support without supplements

🧪 When to Consider Testing First

Before starting supplements, consider checking:

• Vitamin D, magnesium, and zinc levels

• Cortisol (saliva or blood)

• Thyroid hormones (TSH, free T3/T4)

• Estrogen, progesterone, testosterone (especially if symptoms are persistent)

Working with a functional medicine practitioner or integrative doctor can help tailor the right approach for your body.

⚠️ Supplement Smart: What to Keep in Mind

• Start low and go slow, especially with new herbs or hormone-affecting compounds

• Consistency over intensity: Most benefits come from 4–12 weeks of regular use

• Cycle your use: Many hormone-related supplements work best when cycled

• Watch interactions: Consult your provider if you’re on birth control or thyroid meds

• More isn’t better: High doses of testosterone boosters or adaptogens may backfire over time

🧘 Final Thoughts

Balancing your hormones isn’t about a magic pill—it’s about supporting your body with the right inputs: nutrition, rest, movement, and targeted supplementation. Whether you're navigating stress, rebuilding after burnout, or optimizing for strength and vitality, these supplements can help restore harmony and boost performance.

From foundational minerals like magnesium and zinc to newer players like turkesterone and tongkat ali, there’s a lot of smart support available—just be sure to tailor your plan to your needs.