Balancing Hormones Naturally: Five Nutrients Every Woman Should Know

Fluctuating hormones influence energy, mood, and metabolism throughout life. While no pill replaces balanced meals and sufficient sleep, targeted micronutrients can smooth the ride:

  1. Magnesium (150–300 mg) — Calms uterine muscle activity and eases PMS-related irritability and headaches.
  2. Methylated B-Complex — Supports progesterone synthesis and homocysteine clearance, promoting regular cycles.
  3. Omega-3 DHA/EPA — Anti-inflammatory fats that lessen cramp severity and lower postpartum-depression risk.
  4. Gentle Iron (bisglycinate) — Replenishes stores lost during heavy periods without the typical constipation of ferrous sulfate.
  5. Vitamin D3 + K2 — A duo that bolsters bone density and supports insulin sensitivity as estrogen naturally ebbs.

Before adding any supplement, check recent labs and discuss dosage with a qualified practitioner; too much of a good thing can backfire.

Works Cited

  • Fathizadeh, Nahid, et al. “Evaluating the Effect of Magnesium and Magnesium Plus Vitamin B6 Supplement on the Severity of Premenstrual Syndrome.” Iranian Journal of Nursing and Midwifery Research, 2010.
  • Karakaş, Sevda, et al. “The Effect of Omega-3 Fatty Acid Use on Women’s Mental Health in Postpartum Depression: A Systematic Review and Meta-Analysis.” Revista da Associação Médica Brasileira, 2025.
  • Vasquez, Isabel. “The Top 5 Nutrients to Help Relieve Menstrual Cramps, According to Dietitians.” EatingWell, 2024.
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