# Top 7 Supplements for Hormonal Balance (For Men & Women) Hormonal balance influences metabolism, mood, energy, and reproductive function. Minor fluctuations are normal, but persistent imbalances can contribute to fatigue, mood changes, sleep disturbance, and metabolic effects. Nutrient support and well-studied botanicals can help maintain healthy hormone production and regulation when used alongside lifestyle measures. ## Key mechanisms behind supplement support Supplements may act through several pathways: providing cofactors for hormone synthesis (vitamins and minerals), modulating the stress response (adaptogens), reducing inflammation (omega-3s), and supporting gut microbial pathways that metabolize hormones. Evidence varies by ingredient and outcome, so integrating supplements with diet, exercise, sleep, and medical oversight is advisable. For a practical summary, see this overview at [Top 7 Supplements for Hormonal Balance](https://www.topvitamine.com/blogs/news/top-7-hormonal-balance-supplements-for-men-women-topvitamine). ## Top 7 supplements and their roles 1. Maca root — Traditionally used to support menstrual regularity and menopausal symptoms, maca is an adaptogenic tuber that may improve energy and subjective well-being. Trials report modest benefits for menopausal symptoms and libido, but mechanisms are not fully established. 2. Ashwagandha — An adaptogen that can reduce perceived stress and lower cortisol in some studies. Because chronic stress disrupts sex hormone balance, ashwagandha may indirectly support testosterone levels and overall hormonal resilience in both sexes. 3. Vitamin D — Vitamin D receptors are widespread in endocrine tissues. Vitamin D insufficiency is common and linked to altered sex-hormone profiles and thyroid function in observational studies. Adequate supplementation supports normal endocrine function when deficient; dosing should be guided by blood levels. For more on vitamin D forms, see Vitamin D2 vs D3: key differences. 4. Omega-3 fatty acids — EPA and DHA have anti-inflammatory effects and support brain health, which can influence hypothalamic–pituitary signaling. Omega-3s may improve mood and assist metabolic regulation linked to insulin sensitivity. 5. Probiotics — The gut microbiome contributes to estrogen metabolism and bile acid signalling. Specific probiotic strains can improve gut barrier function and may affect circulating hormone metabolites, supporting balanced hormone clearance and recirculation. 6. Zinc — An essential mineral involved in testosterone biosynthesis and reproductive function, zinc also affects immune response and cellular repair. Both men and women benefit from maintaining adequate zinc status. 7. B vitamins — Particularly B6 and B12, these vitamins are cofactors in neurotransmitter production and methylation pathways that influence hormone metabolism. They support energy production and can reduce mood-related symptoms associated with hormonal shifts. ## Choosing supplements and next steps Select standardized, third-party tested products and consider nutrient interactions (for example, vitamin D with calcium, or zinc with copper). Routine blood testing and professional guidance help tailor doses. Additional reputable reading on broad micronutrient support is available via multivitamins: science-backed benefits and general resources at Topvitamine. Integrating targeted supplements with lifestyle measures—balanced diet, regular exercise, sleep optimization, and stress management—supports sustainable hormonal health. Discuss changes with a healthcare provider to ensure safety and appropriateness for your individual context.