Let’s Talk About Vitamins for Hormonal Balance

Female practitioner discussing vitamins for hormonal balance with a patient
Medically Reviewed
April 22, 2024

Maintaining hormonal balance is crucial for your health, yet this delicate harmony can be easily disrupted. You’re certainly aware of it if you suffer from Polycystic Ovary Syndrome (PCOS) or are in menopause, as some conditions can take a serious toll on your hormones. But there’s hope available when you consider all the possible vitamins for hormonal balance.

Your hormones basically control your body, so when hormonal balance is disturbed, you’ll feel it in many ways. From irregular periods to mood swings, fatigue, and low libido, you name it. These imbalances can profoundly impact daily life, often causing distress and discomfort.

But it doesn’t have to be like that. In addition to BHRT, vitamins can help support your hormonal health and contribute to an integrative approach to managing your symptoms.

Today’s article explores the best vitamins for hormonal balance and wellbeing. Let’s start by examining the relationship between vitamins and hormones.

Vitamins and Hormones – What You Need to Know

Hormones are chemical messengers produced by the glands in your endocrine system, working together to regulate virtually every bodily function.

These powerful molecules travel through your bloodstream and orchestrate processes ranging from growth and development to metabolism and reproduction.

For example, insulin, produced by your pancreas, helps regulate your blood sugar levels by facilitating glucose uptake into cells for energy production or storage.

Another example: Estrogen and testosterone, produced by your ovaries or testes, play crucial roles in sexual development, reproductive function, bone health, and so on.

So, what happens when you stop producing some specific hormones due to health conditions or age? Your whole body feels it. Other hormones try to compensate but they’re not in balance. And that’s where vitamins come in handy.

Vitamins play a crucial role in supporting hormonal balance by aiding various metabolic processes and supporting the functioning of your endocrine system.

While vitamins alone may not entirely restore hormonal balance, they can effectively complement other approaches such as medication, lifestyle changes to balance hormones naturally, and dietary adjustments.

Now, let’s dive into the best vitamins for hormonal balance, including vitamins for PCOS hormonal imbalance and menopause.

The Best Vitamins for Hormonal Balance

Some vitamins and minerals often work synergistically with each other and other nutrients in your body, playing specific roles in hormone regulation. When consumed in food supplements – in addition to via your balanced diet – they can be very helpful in managing symptoms and improving your overall health.

Here’s our top list of the best vitamins for hormone imbalance. But make sure to speak with your healthcare provider before starting any new supplement regimen. This is especially important if you have a specific hormonal condition.

Vitamin D

Also known as the “sunshine vitamin,” vitamin D is crucial for hormone regulation, including insulin and testosterone. Adequate vitamin D levels have been linked to improved fertility, mood regulation, and overall hormonal health.

Some natural sources of Vitamin D include:

  • Sunshine
  • Fatty fish (such as salmon, mackerel, and sardines)
  • Cod liver oil
  • Fortified dairy products (milk, yogurt, cheese)
  • Fortified plant-based milk (soy, almond, or oat milk)
  • Egg yolks

Vitamin B6

This vitamin synthesizes neurotransmitters and steroid hormones, contributing to hormonal balance. Vitamin B6 supplementation has been shown to alleviate symptoms of PMS and support adrenal function.

Here are some examples of foods that are rich in vitamin B6:

  • Chicken and turkey breast
  • Fish (such as tuna and salmon)
  • Potatoes
  • Bananas
  • Chickpeas and other legumes
  • Fortified cereals

Vitamin E

As a powerful antioxidant, vitamin E helps protect cells from damage caused by free radicals. It also supports hormonal balance by promoting healthy estrogen metabolism, helping to alleviate symptoms of menopause. Some food sources of vitamin E include:

  • Nuts and seeds (such as almonds, sunflower seeds, and hazelnuts)
  • Vegetable oils (such as sunflower oil, safflower oil, and wheat germ oil)
  • Green leafy vegetables (such as spinach and kale)
  • Avocado
  • Fortified cereals

Vitamin C

Another powerful antioxidant, vitamin C, supports adrenal gland function and helps regulate your cortisol levels, particularly during stress. It also plays a role in the synthesis of steroid hormones. Here are some foods to include in your diet for an extra boost in vitamin C:

  • Citrus fruits (such as oranges, grapefruits, and lemons)
  • Berries (such as strawberries, raspberries, and blueberries)
  • Kiwi fruit
  • Bell peppers (particularly red and yellow peppers)
  • Broccoli
  • Brussels sprouts

Minerals Often Included in Vitamin Supplements

While thinking about vitamins for hormonal balance, there’s a related topic. You’ll often find that vitamin supplements bought over the counter have added nutrients and minerals. Please talk to us about amounts of any vitamins and minerals that are safe for you to take, on their own or together. But we’ll mention two of the minerals here because they link to hormone balancing:


This essential mineral is involved in over 300 biochemical reactions in your body, including hormone regulation. Magnesium deficiency has been linked to conditions like PMS and PCOS, making supplementation beneficial for hormonal balance and managing symptoms.

Some foods rich in Magnesium include:

  • Nuts and seeds (such as almonds, cashews, and pumpkin seeds)
  • Legumes (such as beans, lentils, and chickpeas)
  • Whole grains (such as brown rice, quinoa, and oats)
  • Leafy green vegetables (such as spinach, kale, and Swiss chard)
  • Avocado
  • Dark chocolate (in moderation)


This mineral is essential for synthesizing and regulating hormones, including insulin, thyroid hormones, and testosterone. Zinc deficiency has been associated with hormonal imbalances, and supplementation may help restore balance.

Some Zinc-rich foods include:

  • Oysters
  • Red meat
  • Poultry
  • Shellfish
  • Legumes (such as beans, lentils, and chickpeas)
  • Seeds (such as pumpkin seeds and sesame seeds)

This is a reference list only. Not everybody will benefit from the same vitamins and mineral supplements.

In functional nutrition, like we practice here at Nava, there’s no such thing as a one-size-fits-all approach. There’s plenty of general help on the internet, but how do you determine which vitamins your body needs to achieve hormonal balance?

What Vitamins For Hormonal Balance Are Right For You?

At Nava Health, we delve deep into the root causes of your symptoms through advanced testing and then design a tailored treatment plan just for you.

So, are you ready to unlock the secrets to hormonal balance with personalized vitamin solutions?

Our approach includes lifestyle adjustments, identifying the proper vitamins for your unique body needs, and integrating BHRT if necessary.

Discover how Nava’s advanced testing and personalized approach can help you take control of your wellbeing. Schedule your consultation and talk with one of our functional nutritionists today.

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