Best hormone regulation supplements to restore balance

Life is about balance – whether in our diet, careers or as far as our hormones are concerned.

Hormone imbalance can wreak havoc on health and hinder important bodily functions, from metabolism to mood, fatigue to fertility.

This is something that PCOS sufferers, like myself, are all too aware of. Those among us with polycystic ovary syndrome have to pay close attention to balancing out the chemical messengers of the body otherwise it can lead to common symptoms like weight gain, insulin resistance and abnormal blood sugar.

And many different factors play into it. We spoke to Gail Madalena, Fertility, Hormone & Pregnancy Nutritional Therapist to break it down.

What causes an imbalance of hormones?

“Hormones are chemical messengers within the body that are crucial for all of our systems to function effectively”, she explains. “It’s a delicate, harmonious balance that can easily be knocked out of sync. When disrupted it can cause significant side effects, manifesting in several ways. Multiple factors can influencer hormone levels, some of the most common causes include:

Does hormone balancing work?

According to Madalena, “While there are times when synthetic hormones like HRT might be necessary to manage hormone levels, many people can improve their hormonal health through everyday lifestyle changes. The key is to provide the body with all the essential building blocks it needs to create hormones naturally. Below are some of the key tips I recommend to clients suffering from imbalances:

What are the benefits of balancing hormones?

The expert says, “When your hormones are in balance, you can experience a range of positive effects, including:

What supplements help regulate hormones?

“The right supplements depend on the symptoms you're experiencing”, advises Madalena. “It's always a good idea to consult with a healthcare professional to get tailored advice based on your unique needs and to check any interactions with medications and or other supplements. Some of my favourite supplements to consider include:

How long does it take to balance hormones?

“The time it takes to balance hormones can vary depending on how significant the imbalance is”, she reveals. “With small adjustments to diet, lifestyle and targeted supplementation, many people begin to see improvements within three months. However, hormone rebalancing is a gradual process, and it can take time for everything to fall back into sync. That said, you may experience things like more energy, clarity of thinking, weight loss and glowing skin well before this”.

Shop the best hormone regulation supplements below

Wild Nutrition Food-Grown Premenstrual Complex

Unlike many nutrition supplements, Wild Nutrition’s Premenstrual Complex are designed specifically for women.

A popular choice for women going through all kinds of hormonal stages (period pains through to pre-menopause and the menopause itself), these capsules are made from organic botanical ingredients that have been traditionally used to support healthy hormonal processes that play a role in the female cycle.

Magnesium is often recommended as beneficial for alleviating period pains: one of the most prominent ingredients in these capsules. Combined with Dong Quai root powder and Organic Milk Thistle powder, these capsules promise to help calm your body from the inside out.

Buy now £35.00, Wild Nutrition

Nutri Advanced MegaMag Fem Balance Magnesium Glycinate Powder

Designed for women with the sole intention of balancing hormones, Nutri Advanced has incorporated a highly absorbable form of magnesium, calcium, vitamins B, C and E and myo-inositol into its formula. The latter is particularly noteworthy for its ability to regulate hormones but the likes of magnesium boost energy, while the vitamins support the nervous and immune systems.

The powder can be slipped into water or juice and offers an orange flavouring.

Buy now £38.69, Amazon

Biocare Gluco Complex 90 Capsules

To give the body a healthy hit of nutrients, Gluco Complex is on hand. It contains a high dose of chromium selected for its ability to balance blood glucose levels, while B vitamins, manganese and magnesium will energise your day.

The ingredient list also includes myoinositol, an element found naturally in the body that, when supplemented, can have benefits ranging from combating the symptoms of PCOS to improving mental health.

Buy now £29.39, Biocare

Cytoplan Thyroid Support

The Cytoplan Thyroid Support makes its intention clear from its name - it was created to encourage the production of the thyroid hormone that control’s the body’s metabolism.

This is achieved through a trademarked ingredient dubbed Seagreens, a form of organic kelp that is not only sustainable but brimming with nutrients like iodine (which also supports cognitive function!).

Buy now £14.84, Healf

Thorne Thyrocsin Thyroid Cofactors, 120 Capsules

Take two of this dietary add-on to regulate your metabolism. The thyrocsin thyroid cofactors included in this supercharged supplement from Thorne will combat deficiencies, which can impact heart rate, metabolic rate and respiratory rate and lead to fatigue, that feeling of being constantly cold, and weight gain.

The brand uses iodine for this as well as Ayurvedic botanical ashwagandha, vitamin B12 and vitamins C and E.

Buy now £29.39, iHerb

Naturalma Dandelion (Taraxacum officinale) Roots and Leaves Alcohol-Free Mother Tincture

For a natural solution to hormone balancing, dandelion root has been praised for supporting the liver, the organ that metabolises hormones. As such, the herb can play a role in combatting bloating and fluid retention as well as PMS symptoms like mood swings, anger and even acne.

You can find it in tea or in this concentrated form Naturalma which is made up of entirely natural ingredients without artificial anything, alcohol or animal by-products.

Buy now £15.99, Amazon

Fushi Shatavari Organic Herbal Supplement 60 Caps

You may not have heard of shatavari but it’s a popular herb rich in phytoestrogens. This plant-derived source of the hormone may aid menstrual cramps, mood swings and bloating, as well as regulate the happy hormone serotonin.

The adaptogen is found here as a supplement by Fushi in its pure form - without fillers, binders, preservatives or the like. Instead, it has been certified by the Soil Association as organic and sustainably sourced.

Buy now £10.00, Amazon

Nutri Advanced Myo - Inositol Powder

Myo-inositol is a name you’ll see come up over and over again in relation to hormone regulation and that’s because it is found naturally in the body to stimulate the likes of thyroid, follicle and insulin for your body to balance itself out naturally.

It is, however, not always possible to get it from your diet alone, which is where this supplement from Nutri Advanced comes in. It has been scientifically backed and created to be highly soluble. As it’s a powder, it can be slipped into your morning juice with a whole host of benefits like supporting metabolic health and maybe even restoring ovulation.

Buy now £21.99, Amazon

Nutravita Ashwagandha 1100mg 120 Vegan Capsules

Similar to how it was used in traditional Ayurvedic medicine, these vegan-friendly ashwagandha supplements cut straight to the chase, delivering a potent dose in each capsule.

As well as its core ingredient of Ashwagandha, these capsules contain Bioperine: a clinically backed patented formulation that contains 95 per cent of piperine, the active ingredient in black pepper. This added ingredient helps with the absorption of the supplement, making it ideal if your body sometimes struggles to use all of the good nutrients you’re feeding it.

Buy now £17.99, Amazon

Bare Biology Rise & Shine Omega 3 + Vitamin D3

If your cells aren’t in good shape, you can put the absolute best product on your skin and it still won’t be enough. Omegas are essential to the membranes of cells, and play a role in how well they function. The body can’t produce them, so your diet is the only shot you have at getting enough – and I always recommend supplementing given that few of us eat enough quality foods high in essential fatty acids.

These contain the precise right kinds of omegas and the addition of vitamin D means that you can tick that off your list (in the UK, the sun isn’t strong enough to synthesise vitamin D from September onwards so it’s another one that you’ll have to supplement).

Buy now £29.95, Amazon

anatomē Reset, Relax + Sleep - 60 capsules

One of magnesium’s most enticing attributes is its ability to improve sleep quality by relaxing our bodies and brains. By resetting the mind and relaxing tense muscles, anantomē’s blend of minerals, amino acids and botanical extracts helps achieve peaceful and restorative sleep, and alleviates the twitching, tossing and turning that can be a problem for many of us as we settle into bed and begin recovery.

anantomē’s formula was created with those who have an active, hurried lifestyle in mind, as well as night owls who prefer to exercise in the evenings. The added botanical extracts of ashwagandha, chamomile, lavender and peppermint invigorate the body through restful sleep, increasing energy levels and balancing the mood.

It’s recommended to take three capsules a day, with the last just half an hour before bedtime for that helping hand to the land of nod.

Buy now £30.00, Anatome

Symprove Daily Essential

For a probiotic supplement to boost your overall health, as well as your microbiome, look to Symprove. Designed to be taken as a morning shot, this innovative liquid probiotic supplement is water-based so cleverly it doesn't trigger digestion so you can rely on it making it to the gut.

It contains four live strains of bacteria to boost your gut health, including one natural to our intimate area. Pick from three flavours, and simply take a 70ml shot on an empty stomach 10 minutes before breakfast to deliver billions of live and active bacteria each day.

Buy now £39.99, Symprove

Wild Nutrition Food Grown Endo Support

Best for: Managing endometriosis symptoms

Endometriosis affects around 1.5 million people in the UK, often causing pelvic pain, heavy or irregular periods, tiredness and fertility challenges, as tissue similar to the lining of the uterus grows in other parts of the body. Wild Nutrition founder Henrietta Norton, who experienced these symptoms herself, created this supplement to help manage the condition.

These three-a-day capsules have been formulated to balance elevated oestrogen levels, a key factor that can worsen endometriosis. The inclusion of indole-3-carbinol (a compound found in cruciferous vegetables) supports oestrogen metabolism and maintains healthy progesterone levels. Iron and magnesium boost energy production, while milk thistle aids liver function and detoxification.

With five-star reviews across all age groups, this supplement has made a difference for many. If you're unsure if it's right for you, Wild Nutrition offers a free 15-minute consultation with an endometriosis nutrition expert to help you decide.

Buy now £31.20, Wild Nutrition

Nutrition Geeks Magnesium Glycinate 3-in-1 Complex

Combining magnesium glycinate, malate and citrate into one small pill, Nutrition Geek’s three-in-one supplement supports muscle relaxation, reduces fatigue and also works to deliver an all-round sense of relief across the body - especially for those who suffer from restlessness.

Free from any nasties or added sugars, these UK-made supplements are wallet-friendly, clinically proven and will fit through your letterbox. Taking magnesium supplements has never been so easy.

Buy now £8.95, Amazon

Solgar Vitamin D3

Solgar is a great, high-quality product that does exactly what it says on the tin. With 13 vitamin D products alone and a variety of different strengths, formulas and sizes, there’s something for everyone.

For those that need a little extra boost, their “introduction” dose starts at 10 micrograms and is the perfect pick-me-up. Otherwise, if you’re looking for a full-on sunshine soaking, opt for the 100 micrograms.

The range includes soft gel, chewable and regular tablets, vegetable capsules, as well as a natural orange flavour liquid supplement, so you’re guaranteed to find one that works for you, however, you like to take it. All of the above, except the soft gels, are also suitable for vegetarians.

Buy now £16.14, Amazon

Vitabiotics Vitamin D

Chances are you’ve already heard of Britain’s number-one vitamin company, so I’ll save the introduction.

All you need to know is that the brand's British Pharmacopoeia-quality (that’s the quality standards for UK medicinal products to you and me) vitamin D tablets are free from artificial preservatives, colours, yeast and lactose and are also suitable for vegetarians.

The tablets are very small and so easy to for even those who struggle to swallow, and come in a variety of different strengths, from every day to maximum. However, if tablets really aren’t an option for you, they also do vitamin D gummies, drops for babies and jellies for children.

Buy now £5.49, Holland & Barrett

Nature's Best Milk Thistle 3000mg, Premium Grade Extract

Best for: first-time users

Nature’s Best is all about making the supplement industry as healthy and as sustainable as possible, which means Milk Thistle Tablets are cultivated from a sustainable, ethical and commercially grown source.

The brand’s Milk Thistle 3000mg formula provides 100mg of standardised seed extract with 80mg of the natural compound silymarin using a premium grade formula that’s ideal for those trying out milk thistle for the first time.

Buy now £8.95, Nature's Best