Vitamins and supplements for balanced hormones

Supplements work best as support, not a shortcut. Most people get the biggest wins by tightening a few daily habits, then using targeted nutrients to fill gaps or back up specific goals. The aim is simple: feel better, stabilize cycles, and make informed decisions about fertility without taking a dozen pills you do not need.

Start with the foundations

Build meals around protein, colorful plants, and healthy fats, then layer in a small set of nutrients that many women benefit from checking or using.

Core essentials to consider

Prenatal with folate if pregnancy is on your horizon. Look for 400 to 800 micrograms of folate and iron if your periods are heavy or you are already pregnant.

Vitamin D when levels are low. It influences cycle regularity, mood, immunity, and bone health. Dosing should match your blood level.

Omega-3s (DHA and EPA) for general anti-inflammatory support; often helpful for skin, mood, and period comfort.

Iron only if you are low or have heavy periods. Too much iron can cause problems, so test before you load up.

Iodine is essential in pregnancy. If you are trying or may try soon, a prenatal with iodine is a simple way to cover this. If you have thyroid disease, confirm the plan with your clinician.

Magnesium (often as glycinate) for sleep quality, relaxation, and muscle comfort.

These are not magic. They are steady supports. Your best guide to dosing is your own lab work, symptoms, and goals.

Targeted support for specific situations

Inositol can support cycle regularity and insulin sensitivity in people with PCOS-type patterns. A common approach uses myo-inositol paired with a small amount of D-chiro-inositol, but it should sit inside a broader plan that includes nutrition and movement.

Vitamin B12 is important if you are vegan or have low levels. Deficiency can drive fatigue and mood changes.

CoQ10 is sometimes used when egg quality is a focus, particularly at older reproductive ages. Discuss whether it fits your situation.

Calcium and vitamin K2 may be considered with vitamin D if you are focusing on bone health during perimenopause.

If your symptoms or history point to thyroid function, vitamin D deficiency, or insulin resistance, bring that to your clinician. Those whole-health markers influence energy, mood, and cycles and are worth checking before you guess at dosing.

What to approach carefully

Skip products that promise to “reset hormones in 7 days” or that hide ingredients in proprietary blends. Be cautious with over-the-counter DHEA or “hormone creams” without specialist guidance, and think twice about high-dose single nutrients unless a deficiency is documented. If you are planning pregnancy, avoid retinol-based vitamin A supplements and stick with prenatal formulations that use the right forms and amounts.

Timing, interactions, and little tricks that matter

Iron absorbs better with vitamin C and away from calcium, coffee, and tea. Thyroid medication needs a long buffer from iron and calcium.

Omega-3s are easier on the stomach with meals.

Magnesium is often nicest in the evening.

If you take biotin at high doses for hair and nails, pause it for at least 48 hours before blood work (unless your clinician advises otherwise) since it can interfere with some lab tests.

How Strawberry helps you choose wisely

Supplements work best when they follow your data, not the other way around. Strawberry’s at-home panels give you hormone context and a clear read on where you are starting, so you can decide what to add and what to skip. Collection is quick with our virtually painless upper-arm device, results are reviewed by clinicians, and explanations are in plain English. Day 3 testing is especially easy because you collect at home, not at a lab when you are tired and menstruating. Every member receives a Personalized Fertility Timeline.

Choose your starting point

Women’s Health Panel for the broadest look at hormones that influence cycles, energy, sleep, mood, training, and skin.

Fertility Blood Test for early-cycle context when timing pregnancy or considering preservation.

Ovarian Reserve Blood Test for a quick read on AMH when you want a fast check to support planning ahead.

Bottom line

You do not need a supplement cabinet to “balance hormones.” Start with steady habits, add a small set of well-chosen nutrients, and let your own labs guide dosing and priorities. If you want a simple place to begin, pick the panel that fits your goal and use your Personalized Fertility Timeline to decide what to adjust next. With clear data and a calm plan, feeling better is very doable.