Best Vitamins for Hormone Balance
Hormones play a vital role in numerous functions throughout the body, influencing everything from mood and metabolism to reproductive health. While a balanced diet, physical activity, and stress management are foundational to hormonal balance, certain vitamins support this delicate balance as well.
In this article, we’ll review the best vitamins for hormone balance.
Vitamin B12 is essential for production of red blood cells, thyroid hormones, and melatonin (the sleep hormone). Plus, vitamin B12 is involved in the methylation process, which is a pathway that regulates the balance of sex hormones, like estrogen. Proper methylation is essential for preventing hormonal imbalances that can impact fertility, mood, and overall reproductive health. This vitamin is only found in animal foods, like meat, fish, eggs, and dairy. While anyone can have a vitamin B12 deficiency, daily supplementation is especially important if you follow a vegan or vegetarian diet. Try our B12 Boost supplement to support energy levels and happy hormones.
Inositol, a type of B-vitamin, has gained attention for its role in insulin sensitivity and reducing symptoms of polycystic ovary syndrome (PCOS). PCOS is a common hormonal disorder affecting reproductive-age women. For women with PCOS, inositol supplements can reduce insulin levels, improve blood sugar control, lower testosterone, and support healthy ovulation (1, 2, 3).
Read more about taking inositol for PCOS.
Vitamin D controls the production of various hormones, including insulin, parathyroid hormone, and sex hormones. Vitamin D is also linked to immune system function. While the body can produce vitamin D through sun exposure, it's also found in fatty fish, fortified dairy products, and supplements. Ensuring adequate vitamin D levels can be difficult, especially for people living in northern climates with less sun exposure. In fact, up to 40 percent of people may have insufficient vitamin D levels. For this reason, we often recommend vitamin D supplementation to support healthy hormones. While dosage varies for each person, we suggest taking between 2,000-5,000 units of vitamin D per day. Root liquid vitamin D makes it easy to adjust your dosage based on blood levels and time of year.
While technically a mineral, magnesium is involved in over 300 reactions in the body, many of which affect hormone balance. Unfortunately, over half of Americans fail to meet the daily magnesium requirements with their diet (4).
Taking a magnesium supplement may improve insulin resistance, reduce inflammation, and ease PMS symptoms (5). Magnesium can also be calming and support restful sleep. Typical over-the-counter magnesium supplements contain magnesium oxide, which is not well-tolerated or absorbed by most people. Our Magnesium Combo supplement offers a gentle blend of magnesium bisglycinate and magnesium citrate to support optimal absorption and healthy bowels.
Vitamin B6 is required to make neurotransmitters, like serotonin and dopamine, which influence mood and emotional well-being. B6 also plays a role in the metabolism of steroid hormones, such as estrogen and progesterone. Foods rich in B6 include poultry, fish, bananas, and potatoes. Individuals who may benefit from supplementing with vitamin B6 include those who suffer from PMS, mood disorders, and insomnia.
While technically an amino acid, NAC acts as a precursor to glutathione, a powerful antioxidant. It has been studied for its potential in supporting hormonal balance, particularly in conditions like PCOS. Taking NAC for PCOS may help reduce insulin resistance and improve fertility. NAC is difficult to obtain in high enough quantities via food, which is why we often recommended this supplement to people looking to optimize hormone balance.
Omega-3 fatty acids have anti-inflammatory properties and may help alleviate symptoms associated with hormonal imbalances, such as menstrual cramps and mood swings. We always recommend eating more omega-3 foods, like seafood, walnuts, and flaxseeds. If possible, aim to eat fish, like salmon, at least once per week. Salmon, mackerel, anchovies, sardines, and herring contain the highest levels of two particularly powerful omega-3 fats (DHA and EPA) while also being relatively low in mercury. It can be difficult to obtain adequate omega-3 levels in your diet on a consistent basis, which is why we may recommend our omega-3 supplement to individuals with hormonal imbalances.
The foods you eat have an incredible impact on your hormonal health. Whenever possible, we promote a food-first philosophy that encourages a wholesome diet rich in fruits, vegetables, nuts, seeds, lean meats, and whole grains. These types of foods offer essential nutrients needed to support hormones like insulin, testosterone, estrogen, and thyroid hormones. Read more about foods that help balance hormones.
Key Takeaways: Best Vitamins for Hormone Balance
Incorporating supportive vitamins and nutrients, like B-vitamins, vitamin D, inositol, NAC, magnesium, and omega-3 is a proactive step towards supporting the delicate balance of various hormones in the body.
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