Vitamins and Minerals for Hormone Balance

Vitamins and minerals, such as magnesium and vitamin D, can help balance hormones and treat symptoms related to hormone imbalance.

Magnesium

Magnesium is a mineral that plays a role in over 300 enzyme systems in the body, including protein production and blood pressure regulation. Because it's involved in nearly all body systems, magnesium may affect hormone balance in several ways:

Stress hormones: Magnesium helps regulate the hypothalamic-pituitary-adrenal (HPA) axis, which controls your stress response. The HPA axis regulates nearly all hormones related to stress, including cortisol. Magnesium helps calm your HPA axis and keeps stress hormones at a normal level, which can help you feel relaxed.

Sex hormones: Magnesium keeps estrogen and other sex hormones at normal levels by helping the liver get rid of hormones not needed in the body.

Sleep and mood hormones: Magnesium helps convert the hormone tryptophan into melatonin and serotonin, two hormones that help with sleep and mood.

Thyroid hormones: Low magnesium levels have been associated with the development of thyroid and other hormonal disorders.

Food sources of magnesium include green leafy vegetables, whole grains, nuts, and seeds. Magnesium supplements are also available if you don't get enough magnesium through diet. The Tolerable Upper Intake Level (UL) for magnesium supplements in adults is 350 milligrams. Higher doses increase the risk for side effects like stomach pain and diarrhea.

Vitamin D

Vitamin D is naturally present in some foods and obtained from direct sunlight. It is necessary for many body functions, including bone, immune system, and thyroid health.

Several studies have found that low vitamin D is a risk factor for developing thyroid disorders. There is also evidence that vitamin D directly affects the development of sex hormones like estrogen and testosterone. Vitamin D supplementation may improve hormone levels in people with imbalances.

Vitamin D-rich foods include fatty fish, fish oil, ultraviolet-treated mushrooms, and fortified dairy products. Direct sunlight exposure can also provide vitamin D.

The Recommended Dietary Allowance (RDA) for vitamin D is 15 micrograms or 600 International Units (IU) in adults 19–70, and 20 micrograms or 800 IU in adults over 70. The UL in adults is 100 micrograms (4,000 IU).

Zinc

Zinc is a mineral naturally present in foods and available in supplement form. The mineral plays a role in hundreds of body processes, including wound healing, cell growth, and DNA development.

Zinc plays an important role in many hormone systems. Low zinc levels are associated with impaired hormonal balance and decreased production of sex and thyroid hormones. Zinc also helps lower inflammation, which can affect hormone production.

Food sources of zinc include meat, fish, seafood, and dairy products. The RDA for zinc is 11 milligrams for adult males and 8 milligrams for adult females. The UL for zinc is 40 milligrams. High doses of zinc can cause nausea, headaches, dizziness, and loss of appetite.

Herbal Supplements for Hormone Balance

Ashwagandha

Ashwagandha is an adaptogenic herb that helps regulate the HPA axis and reduce cortisol. It may improve thyroid and sex hormone levels, mood, energy, and concentration. Side effects may include nausea, vomiting, and diarrhea.

Black Cohosh

Used for menopausal symptoms, black cohosh may influence estrogen, FSH, and LH levels. Typical safe doses are 40–128 mg daily. Side effects can include breast tenderness, dizziness, and headache.

Licorice Root

Licorice root affects cortisol and estrogen levels and may lower testosterone. Doses range from 110–990 mg daily. Side effects include nausea, vomiting, and headache.

Maca

Maca is another adaptogen that may affect cortisol and testosterone. It may help fertility and menopausal symptoms, though results are mixed. Commonly consumed in powder form, it is considered safe at doses up to 3 grams daily for four months.

Other Notable Supplements for Hormone Balance

Diindolylmethane (DIM)

DIM is found in cruciferous vegetables and helps regulate estrogen and lower inflammation. Supplements are considered safe at doses up to 150 mg daily.

Dehydroepiandrosterone (DHEA)

DHEA is a hormone made by the adrenal glands and brain that supports testosterone and estrogen production. Most commonly dosed at 50 mg/day. Side effects include acne, mood changes, and masculinization symptoms in women.

Omega-3 Fatty Acids

Omega-3s may improve insulin sensitivity in people with PCOS and reduce inflammation. Found in fish and plant oils, the adequate intake is 1.6 g/day for men and 1.1 g/day for women.

Probiotics

Certain gut bacteria affect hormone levels, particularly estrogen. Fermented foods and supplements can support gut and hormone health, though more research is needed.

Considerations and Precautions

Talk to your healthcare provider to identify the root cause of hormonal imbalance and review safe treatment options. Diet, exercise, sleep, and stress management also support hormone health.

Supplements are not FDA-regulated, so always choose products that are independently tested by organizations like NSF International, USP, or ConsumerLab.

A Quick Review

Hormonal imbalances can result from various factors and may require medical treatment. However, supplements such as magnesium, vitamin D, ashwagandha, and DHEA may offer supportive benefits.

Consult with your healthcare provider before starting any new supplement for hormone balance.