Hormone-Friendly Supplements: What You Need to Know
When Symptoms Become Your New Normal, It’s Time for Support.
Written By: Megan Barefoot
How to safely use evidence-based nutrients to support energy, mood, cycles, and metabolic health
Why supplements for hormone balance?
If you have been following me for a while you will know that I believe that food is your foundation, but the right supplements can fill gaps, calm inflammation, and support healthy hormone signaling. This is especially true during times of stress, perimenopause, irregular cycles, PMS, or PCOS. Below I want to share with you five supplement options with solid research plus how to choose and use them wisely.
Quick note: None of this is medical advice. If you’re pregnant, breastfeeding, on medication (especially thyroid, fertility, or psychotropics), or have a condition, talk to your clinician first.
1) Myo-Inositol (MI)
Myo-inositol is a natural compound that can help support hormone balance, especially for people with PCOS. It works by helping the body use insulin more effectively and supporting healthy communication between hormones involved in the menstrual cycle. Research indicates that myo-inositol can improve ovulation, reduce excess androgens, and support more regular cycles (Fitz et al., 2024). Many people also notice fewer cravings and more stable energy levels when their insulin is balanced. It is generally considered safe and well tolerated, making it a gentle but powerful tool for hormone support.
2) Omega-3s (EPA/DHA from fish oil or algae)
Omega-3s are one of my personal favourite supplements because they do so much to support both the body and mind. These healthy fats can help calm inflammation and bring the body back into better balance. It works by supporting the natural chemicals in your body that affect pain, mood, and hormone signalling. Many people notice that regular use of omega-3s can help ease menstrual discomfort and support a more stable mood throughout their cycle. They’re also known to support heart and brain health, making them a fantastic all-around addition for hormone and overall wellness. If you’re on certain medications, like blood thinners, it’s best to talk to your healthcare provider before starting (Snipe et al., 2023).
3) Magnesium (preferably glycinate or bisglycinate)
Magnesium is one of those quiet superstars when it comes to supporting hormone health and emotional well-being. It plays a role in hundreds of processes in the body, including calming the nervous system, relaxing muscles, and supporting steady blood sugar, which, in my opinion, are all things that can make a big difference during the menstrual cycle. Many women find it helps ease cramps, improve sleep, and reduce stress before their period. Personally, I like to use magnesium when I start to feel more anxious or unsettled in the days leading up to my cycle, which has become more noticeable for me in perimenopause. It gives me a gentle sense of calm and helps me sleep better, making that time of the month feel less overwhelming.
4) Vitamin D3
Vitamin D, another one of my favourites, plays a big role in keeping hormones balanced and supporting overall health. It helps the body make and regulate key hormones, including those involved in energy, metabolism, mood, and reproductive health. I often wonder why more people are not talking about this key nutrient because low vitamin D levels have been linked to hormone imbalances, especially in conditions like PCOS, and can also affect how we feel mentally and physically. Here in Calgary, it’s especially tough to get enough vitamin D naturally once the seasons change and the sunlight fades. That’s why paying attention to your vitamin D status becomes even more important in the fall and winter months, when our bodies often need a little extra support to stay balanced and energized.
5) Vitex (Chasteberry, Vitex agnus-castus)
Vitex, also known as chasteberry, is a powerful herbal ally for supporting hormone balance, especially around PMS. It’s often used to help ease common symptoms like breast tenderness, mood swings, and irregular cycles. Research suggests it works by gently supporting the brain’s communication with hormone-producing glands, which can help regulate prolactin levels and bring cycles into better balance Ooi et al., 2019). Many women find that Vitex helps smooth out some of those emotional and physical ups and downs that can come with hormonal fluctuations. It’s a great option for gentle, natural support, especially during times when your cycle feels less predictable. If you’re taking certain medications or going through fertility treatments, it’s always best to check with your healthcare provider first.
How to choose high-quality supplements
When it comes to choosing supplements, quality really matters. A beneficial place to start is by looking for brands that have been tested by trusted third parties, like NSF, USP, or Informed Choice. This helps ensure what’s on the label is actually in the bottle. I also like to remind people to keep things simple. Make sure you try to only introduce one new supplement at a time so you can truly notice how your body responds. It’s wonderful how much easier it is to tell what’s working when you’re not trying everything at once. And please remember to tune in to your body along the way. Paying attention to things like your mood, energy, sleep, cravings, or how your cycle feels can give you valuable clues about whether a supplement is supporting you well.
Food-first, always
Supplements can be a powerful addition to your routine, but they work best when they’re built on solid daily habits that help keep your hormones steady. I always remind my clients to start with the basics: build your meals around protein, healthy fats, and fibre (what I like to call PFF plates) to keep blood sugar balanced throughout the day. Make colourful vegetables, especially cruciferous ones like broccoli, cauliflower, and kale, a regular part of your meals to support estrogen metabolism and give your liver the love it needs to do its job well. And don’t forget about your gut! Adding fermented and prebiotic foods is a simple way to nourish your microbiome, which plays a huge role in hormone balance. When these daily habits are in place, supplements don’t have to work as hard, because your body already has a strong foundation.
When to get personalized help
Hormonal ups and downs can affect so many areas of daily life, from mood swings and low energy to heavy cycles, cramps, sleep struggles, and unpredictable emotions. If these things feel familiar, you’re not alone. Many women experience persistent PMS or PMDD, irregular cycles, perimenopause symptoms, thyroid changes, or PCOS patterns that can leave them feeling frustrated, exhausted, and out of balance. And if you’re navigating multiple medications or planning a pregnancy, it can be even more overwhelming to know what’s safe or where to begin.
This is exactly why personalized support matters. You deserve a plan that works with your body, not against it. At No Shoes Nutrition, we blend gut-hormone nutrition, targeted supplement strategies, and practical habit coaching to help you find your steady. Whether you’re in Calgary or joining us online, we’ll help you create a clear, realistic path toward more energy, better cycles, and feeling like yourself again.
Don’t guess your way through this. Book your free consultation today at noshoesnutrition.com and take the first step toward balance, clarity, and calm.
References
Fitz, V., Graca, S., Mahalingaiah, S., Liu, J., Lai, L., Butt, A., Armour, M., Rao, V., Naidoo, D., Maunder, A., Yang, G., Vaddiparthi, V., Witchel, S. F., Pena, A., Spritzer, P. M., Li, R., Tay, C., Mousa, A., Teede, H., & Ee, C. (2024). Inositol for Polycystic Ovary Syndrome: A systematic review and meta-analysis to inform the 2023 update of the International Evidence-based PCOS Guidelines. The Journal of Clinical Endocrinology & Metabolism, 109(6), 1630–1655. https://doi.org/10.1210/clinem/dgad762
Snipe, R. M. J., Brelis, B., Kappas, C., Young, J. K., Eishold, L., Chui, J. M., Vatvani, M. D., Nigro, G. M. D., Hamilton, D. L., Convit, L., Carr, A., & Condo, D. (2023). Omega‐3 long chain polyunsaturated fatty acids as a potential treatment for reducing dysmenorrhoea pain: Systematic literature review and meta‐analysis. Nutrition & Dietetics, 81(1), 94–106. https://doi.org/10.1111/1747-0080.12835
Porri, D., Biesalski, H. K., Limitone, A., Bertuzzo, L., & Cena, H. (2021). Effect of magnesium supplementation on women's health and well-being. NFS journal, 23, 30-36. https://www.sciencedirect.com/science/article/pii/S2352364621000079
Kazeminia, M., Rajati, F., Rasulehvandi, R. et al. The effect of vitamin D on the hormonal profile of women with polycystic ovarian syndrome: a systematic review and meta-analysis. Middle East Fertil Soc J 29, 45 (2024). https://doi.org/10.1186/s43043-024-00201-w
Ooi, S. L., Watts, S., McClean, R., & Pak, S. C. (2019). Vitex Agnus-Castus for the Treatment of Cyclic Mastalgia: A Systematic Review and Meta-Analysis. Journal of Women S Health, 29(2), 262–278. https://doi.org/10.1089/jwh.2019.7770
