Which supplements are best to balance female hormones & lose weight?
Let’s be real—hormone imbalances can leave you feeling like your body is working against you. From weight gain and fatigue to mood swings and PMS that won’t quit, it’s a lot. And while food, sleep, movement, and stress management are the foundations of hormone health, sometimes we need a little extra support.
That’s where supplements come in.
Why Supplements Can Help With Hormone Balance and Weight Loss
Think of the right supplements as backup dancers—they don’t steal the show, but they seriously help you shine. Whether you're dealing with irregular cycles, stubborn belly fat, or just want to feel more balanced overall, certain hormone balance supplements can help restore what your body is missing and support the pathways that keep your system running smoothly.
But not all supplements are created equal (and you definitely don’t need a million of them). We can also have too much of a good thing. So let’s break it down.
Keep in mind, you should ALWAYS check with your physician before adding in any supplements!
Signs Your Hormones May Be Out of Balance
Before diving into a supplement routine, it helps to know the signs that your hormones may be out of whack so you can get down to the root cause and add in the proper supplement regimen. These are common red flags I see in women all the time—especially those trying to lose weight and feel better in their bodies:
Irregular or missing periods
Weight gain (especially around the belly or hips)
Mood swings, anxiety, or irritability
Low energy or chronic fatigue
Intense PMS or period pain
Sugar cravings or frequent hunger
Trouble sleeping or staying asleep
Hair thinning or excess facial hair
Acne or breakouts around the jawline
If any of these sound familiar, chances are your hormones need some love. The good news? The right supplements to balance hormones can absolutely support you while you work on the foundational stuff (like nutrition, exercise and stress).
Top Supplements to Support Estrogen and Progesterone Levels
Hormone balance is all about the right ratios, especially between estrogen and progesterone. Too much estrogen (hello, estrogen dominance) and not enough progesterone is super common—and can make weight loss feel impossible.
Chaste Tree (Vitex)
One of the best female hormone balance supplements out there, Vitex supports the pituitary gland, encouraging natural progesterone production. It’s great for regulating cycles, easing PMS, and supporting fertility.
DIM (Diindolylmethane)
This one helps your body break down and eliminate excess estrogen through the liver. It’s especially helpful for estrogen dominance symptoms like breast tenderness, bloating, mood swings, and stubborn weight gain around the hips or thighs.
Magnesium
Magnesium supports progesterone, helps regulate blood sugar, reduces PMS symptoms, and promotes relaxation and sleep. Most women are deficient—so this is a must-have! I love the Raena Magnesium Glycinate, it’s such a high quality brand and has transformed my sleep, you can use code MADDY10 to save!
Best Supplements to Improve Insulin Sensitivity and Curb Sugar Cravings
One of the biggest drivers of hormonal weight gain? Insulin resistance. Especially common in women with PCOS, insulin resistance makes it harder for your body to use carbs efficiently—leading to more fat storage and constant cravings.
Inositol (especially Myo-Inositol + D-Chiro Inositol)
These are strong options for improving insulin sensitivity, supporting ovulation, and reducing sugar cravings. They’re especially effective in women with PCOS, but even without PCOS, many women benefit from this combo.
Berberine
This herbal extract acts similarly to Metformin (a common insulin-sensitizing drug) but without the side effects. It helps lower blood sugar, reduce inflammation, and may support weight loss in insulin-resistant women.
Chromium
A trace mineral that helps regulate blood sugar and insulin response. A small but mighty helper if you deal with sugar crashes or energy dips.
If weight loss is a goal and you're noticing carb cravings, energy dips, or midsection hormonal weight gain, these hormone balance supplements are worth exploring.
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Adaptogenic Herbs to Help Lower Cortisol and Stress
Chronic stress equals high cortisol. High cortisol equals hormone imbalances, cravings, poor sleep, belly fat, and burned-out adrenals. It’s a domino effect, and adaptogens are here to help break the cycle.
Ashwagandha
One of the most well-researched adaptogens. Ashwagandha helps regulate cortisol levels, improves stress resilience, and supports thyroid function. It can also help reduce anxiety and improve sleep.
Rhodiola Rosea
Great for stress and fatigue, especially the type that leaves you wired but tired. Rhodiola helps your body adapt to mental and physical stress, which is key when trying to lose weight with hormonal imbalances.
Holy Basil (Tulsi)
A gentle adaptogen that reduces cortisol, stabilizes blood sugar, and may improve mood and focus. It’s often taken as a tea, but it’s available in capsule form too.
These are some of the best hormone balancing supplements for those of us juggling work, relationships, workouts, and still trying to figure out what’s for dinner, all while trying to regulate our nervous system.
Vitamins and Minerals That Support Healthy Hormone Function
You know those micronutrients that don’t always get the spotlight? They're essential for everything from ovulation to detox to energy—and we often don’t get enough through diet alone.
Vitamin D
More like a hormone than a vitamin, Vitamin D supports immune function, mood, insulin sensitivity, and regular cycles. Many women with hormonal issues are deficient, especially in the winter months.
B Vitamins (especially B6, B12 & Folate)
B vitamins help your body metabolize estrogen, support ovulation, and improve energy. B6 in particular can help ease PMS and support progesterone production.
Zinc
Zinc plays a key role in hormone production and helps reduce inflammation and acne. It’s especially helpful for women with PCOS or elevated androgens.
Omega-3s
Not a vitamin or mineral—but a major player. Omega-3s from fish oil reduce inflammation, improve insulin sensitivity, and support brain and hormone health. If your hormones feel chaotic, omega-3s can help calm the storm.
These essentials form the base of many of the best female hormone balance supplements on the market—and for good reason.
How to Choose the Right Supplements for Your Hormonal Needs
With hundreds of products on the market, it can feel totally overwhelming to figure out what you actually need. Here are a few tips to simplify the process:
Get clear on your symptoms
Are you struggling with energy, bloating, irregular periods, acne, mood swings, or cravings? Tailor your supplements based on your primary concerns and symptoms.
Focus on quality over quantity
It’s better to take 3 high-quality, targeted supplements than 10 cheap ones that don’t absorb properly. Look for third-party tested brands, clean ingredient lists, and therapeutic doses.
Don’t skip the basics
Before jumping into hormone-specific formulas, make sure you’re covering the foundation: magnesium, vitamin D, omega-3s, and B vitamins.
Give it time
Supplements aren’t magic pills. It often takes 1 to 3 months of consistency to notice real changes. Be patient—and track your progress.
Talk to a practitioner
Working with a hormone health coach (like me :)) or functional medicine provider can help you personalize your approach and avoid wasting money on things you don’t need. Getting a DUTCH test done can also be super helpful and eye opening to tell you exactly what is off so you can start to supplement from there.
When used strategically, supplements for hormonal imbalance can support the deeper healing work you’re doing with nutrition, movement, and stress management.
If you’ve been struggling with weight gain, fatigue, mood swings, or mystery symptoms and your bloodwork keeps coming back “normal,” you’re not crazy. Your hormones are just screaming for support.
While supplements alone won’t “fix” hormonal issues, they can be an incredible part of your hormone healing journey—especially when combined with lifestyle changes that support your body as a whole.
Whether you’re looking for help with insulin resistance, low progesterone, stress burnout, or inflammation, there are safe, effective, and science-backed options out there. The best part? You don’t have to do it all at once. Start small. Stay consistent. And always listen to your body.
Ready to take the guesswork out of hormone balance?
Check out my online community Becoming Balanced Together or grab my free guide 10 Foods for Hormone Balance to get started! You deserve to feel balanced, energized, and confident in your body—and I’m here to help every step of the way.