Hormones are like chemical messengers, traveling throughout your body to deliver important instructions and signals. When they’re in harmony, everything tends to run more smoothly. But when they’re not – well, you might notice it in your sleep quality and energy levels, mood, or metabolic health.
While sleep, stress management, and movement play huge roles, nutrition is also a powerful piece of the puzzle. Let’s take a look at a few nutrients and compounds that can help support hormone balance.*
Inositol
There are nine different forms of inositol, but two are particularly beneficial for health: myo-inositol and d-chiro-inositol.* Research shows that a 40:1 ratio of these two forms is more beneficial than other ratios, or either form alone.*
Imagine the effects of inositol like a waterfall:
At the top, inositol plays a vital role in insulin signaling, so it helps promote healthy insulin sensitivity and blood sugar levels.*
Healthy insulin levels also contribute to healthy levels of other hormones, including androgens like testosterone, for certain women.*
And then the benefits cascade down even further: healthy androgen levels help promote menstrual regularity, healthy ovulation, and fertility.*
Try it: Look for an inositol supplement that contains a 40:1 ratio of myo-inositol to d-chiro-inositol, the research-backed dose for hormone health.* For even more support, choose a 40:1 inositol supplement with alpha-lactalbumin to enhance myo-inositol absorption and metabolic benefits.*
Berberine
Berberine is a bitter-tasting compound found in plants like barberry, goldenseal, tree turmeric, and Oregon grape. It has a long-standing history in traditional medicine, and research has shown that it can help support healthy testosterone levels in certain women.*
Try it: Look for berberine phytosome instead of berberine HCl. Berberine phytosome™ is up to 10 times more bioavailable than berberine HCl, which means you can take a lower dose for better tolerance, while still reaping the benefits of berberine.*
Vitamin D
Vitamin D is like the MVP of nutrients. It’s well-known for its key role in bone health, but it’s also involved in muscle, nerve, and immune function.*
But, vitamin D isn’t just a vitamin – it's also a hormone. And remember, as part of a complex signaling and messaging system, hormones “talk” to each other, so it’s no surprise that vitamin D helps influence and regulate other hormones, too.*
Research shows that vitamin D may be particularly beneficial for women’s health, contributing to healthy insulin sensitivity and testosterone levels.*
Try it: Make sure you choose vitamin D3 (cholecalciferol) – research shows this form is more better at achieving and maintaining healthy vitamin D levels than vitamin D2.* Doses between 2,000-4,000 IU (50-100 mcg) per day are safe and effective, but talk with your healthcare provider to find out the best daily dose for you.*
Omega-3 Fatty Acids
Omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), can help promote healthy testosterone levels and menstrual regularity in certain women.*
They’re found in fatty fish like salmon, mackerel, tuna, and herring, and the Dietary Guidelines for Americans recommend eating seafood and fatty fish twice per week to help you get enough omega-3s. But if you’re allergic, don’t enjoy fish, or just don’t find yourself meeting that recommendation, you may benefit from an omega-3 supplement.*
Try it: Quality is key when you’re choosing an omega-3 supplement. Look for an omega-3 fish oil supplement that’s been tested and certified by the International Fish Oil Standards Program (IFOS) for purity and freedom from contaminants.
Melatonin
Melatonin is a hormone that helps regulate sleep-wake cycles. But, studies show that melatonin also helps support healthy testosterone and follicle-stimulating hormone (FSH) levels, which is key for female fertility.*
Try it: Multiple studies have found that melatonin supplements are commonly mislabeled. One recent study tested 30 melatonin supplements and discovered that over 71% of them didn’t contain the dose of melatonin listed on their supplement facts panel. So, be sure to choose a melatonin supplement that’s independently tested and certified by a trusted third party.
Hormones are complex, and they’re responsible for some major functions within your body. If you’re interested in any of these supplements to help support hormone health, talk with your healthcare provider to find out the best routine for you.*