Hormone Health Series Part 1: Supporting Hormone Balance During the Reproductive Years

From the first period through the reproductive years, hormones are constantly changing—and that's exactly what they're supposed to do.

Estrogen and progesterone naturally rise and fall throughout the menstrual cycle. These changes help regulate ovulation and menstruation, but they can also influence mood, energy, appetite, sleep, breast tenderness, fluid retention and how we feel physically throughout the month.

For some women, those monthly changes are barely noticeable. For others, the days leading up to a period can bring significant changes in how they feel.

Supporting hormone health during this stage isn't about trying to keep estrogen or progesterone at one constant level. Instead, the goal is to give the body the nutrients, foods and lifestyle support it needs for normal hormone production, signaling and metabolism.

Signs Your Hormones May Need a Little Extra Support

Common concerns during the reproductive years can include:

• Premenstrual mood changes or irritability

• Breast tenderness before a period

• Occasional menstrual cramping

• Bloating

• Changes in appetite or cravings

• Low energy around the menstrual cycle

• Headaches associated with the cycle

• Changes in cycle length

• Stress and difficulty relaxing

• Changes in libido

  
  

Symptoms don't automatically mean that a particular hormone is "too high" or "too low." Many different factors can produce similar symptoms, which is one reason we prefer choosing support based on the whole person rather than one symptom.

5 Supplements & Herbs to Know During the Reproductive Years

1. Chaste Tree Berry — Cycle & PMS Support

Chaste tree berry, also known as vitex, is one of the most widely used herbs for women's menstrual health.

What's interesting about vitex is that it doesn't contain progesterone or estrogen.

Instead, its effects appear to involve communication between the brain and reproductive system, particularly pituitary signaling involving prolactin. Because of this, vitex has become popular for menstrual-cycle and PMS support.

It may be considered for:

• PMS support

• Premenstrual breast tenderness

• Menstrual-cycle regularity

• Premenstrual mood changes

• General reproductive hormone support

  
  

Find it in our store:

Best Life Pre-Balance

Pre-Balance combines:

Chinese Licorice Root Extract – 200 mgWhite Peony Root Extract – 200 mgChaste Berry Extract – 20 mg

Rather than being designed specifically for menopause, this combination is more suited to women who are still cycling and looking for reproductive and menstrual support.

Licorice and white peony are also commonly paired in traditional herbal approaches to women's wellness.

A note about licorice: This formula contains glycyrrhizin-containing licorice. Regular use may not be appropriate for people with high blood pressure, low potassium, certain heart or kidney conditions, or those taking medications that affect blood pressure, potassium or fluid balance.

2. Magnesium — One of the Foundations

Not every useful hormone supplement needs to directly influence hormones.

Magnesium is a perfect example.

Magnesium participates in hundreds of processes throughout the body and is important for the nervous system, muscles, energy production and normal cellular function.

Magnesium may support:

• Relaxation

• Healthy sleep

• Normal muscle function

• Premenstrual comfort

• Nervous-system health

• A healthy stress response

  
  

Magnesium glycinate is a popular choice when relaxation and sleep are priorities because it is generally well tolerated.

Magnesium-rich foods include pumpkin seeds, almonds, spinach, beans, avocado and dark chocolate.

3. Balancing Act — Broad Herbal Women's Support

Some women are looking for something broader than a single herb.

Roots to Remedies Balancing Act combines:

Maca Root + Chaste Tree Berry + Red Raspberry Leaf + Milk Thistle + Ashwagandha

Each herb brings something different to the formula.

Maca is traditionally used for vitality, energy and libido.

Chaste tree berry provides menstrual-cycle support.

Red raspberry leaf has a long history as a traditional women's herb.

Ashwagandha is an adaptogenic herb commonly used to support the body's response to stress.

Milk thistle provides another interesting benefit: liver support.

Why include the liver in a hormone formula?

Because after hormones have done their job, the liver participates in metabolizing them so their metabolites can eventually be eliminated from the body. We'll explore that process much more deeply later in this series.

Balancing Act may therefore appeal to women looking for broader herbal support for the reproductive years, especially when stress and overall vitality are part of the picture.

4. Omega-3 Fatty Acids — Healthy Fats Matter

EPA and DHA, the primary omega-3 fats found in fish oil, aren't estrogen or progesterone boosters.

Instead, they're foundational nutrients that support several systems affected by hormonal changes.

Omega-3s support:

• Heart health

• Brain health

• Healthy triglycerides

• Normal inflammatory balance

• Overall cellular health

  
  

Before reaching for a supplement, remember that food counts!

Some of the richest sources are:

Salmon • Sardines • Herring • Anchovies • Trout

Plant foods such as chia seeds, walnuts and flaxseed contain ALA, another omega-3 fatty acid, although the body converts only a limited amount of ALA into EPA and DHA.

5. Vitamin B6 — Mood, Energy & PMS Nutrition

Vitamin B6 is involved in amino-acid metabolism, neurotransmitter production and normal energy metabolism.

It has also been studied as a nutritional approach to PMS.

B6 supports:

• Normal nervous-system function

• Energy metabolism

• Neurotransmitter production

• Normal psychological function

• Nutritional support during the premenstrual phase

  
  

B6 is a good example of why more isn't always better with supplements. Large supplemental doses taken for extended periods can cause nerve damage.

A well-designed supplement should provide an appropriate amount rather than simply offering the highest dose possible.

Don't Forget About Stress

• One of the most overlooked parts of hormone wellness is the nervous system.

• Your reproductive system doesn't operate independently from the rest of your body.

• Chronic stress can influence sleep, appetite, blood-sugar regulation, digestive function and reproductive signaling.

• You don't need a complicated wellness routine to begin addressing it.

• Even simple habits can make a difference in overall wellness.

Try a 10-Minute Daily Reset

Choose something that tells your body it's time to slow down:

A quiet walk outside, prayer, gentle stretching, sitting in the sunshine, reading, deep breathing, gardening or simply putting the phone away for ten minutes.

Consistency matters more than making the routine elaborate.

Eat Enough Protein

Protein provides amino acids the body uses to build enzymes, transport proteins, neurotransmitters and many other compounds.

Instead of saving most of your protein for dinner, try including a quality source at each meal.

Some easy options include:

Eggs • Greek yogurt • Cottage cheese • Chicken • Turkey • Beef • Fish • Lentils • Beans

Pair protein with vegetables, healthy fats and fiber-rich carbohydrates for a more balanced meal.

Keep Blood Sugar Steadier

Blood sugar isn't technically a reproductive hormone issue, but metabolic health and reproductive health are closely connected.

Rather than eating a carbohydrate by itself, try pairing it with protein, fiber or healthy fat.

Instead of eating an apple alone, try:

Apple + natural peanut butter

Instead of toast alone:

Whole-grain toast + eggs + avocado

Instead of crackers alone:

Crackers + cheese + vegetables

This can help create a more balanced meal or snack and support steadier energy.

Eat Your Cruciferous Vegetables

Broccoli deserves a special place in a hormone-health series.

Broccoli, broccoli sprouts, cauliflower, cabbage, Brussels sprouts, kale and bok choy belong to the cruciferous vegetable family.

They provide glucosinolates that can be converted into biologically active compounds, including compounds related to indole-3-carbinol and sulforaphane.

These foods also provide something supplements can't replace:

fiber.

And fiber is particularly important because healthy digestion and regular elimination are part of how the body ultimately removes metabolic waste—including hormone metabolites.

Support Regular Bowel Movements

This might not sound glamorous, but digestive regularity belongs in a conversation about hormone health.

The liver processes compounds and can excrete metabolites into bile, which enters the digestive tract.

That means healthy digestion and elimination are part of the bigger picture.

Support regularity with:

Vegetables • Berries • Ground flaxseed • Chia • Beans • Lentils • Whole grains • Adequate water •

Daily movement

Ground flaxseed is particularly interesting because it provides both fiber and plant lignans.

Move Your Body Every Day

Exercise doesn't have to mean spending an hour in the gym.

Walking after meals, strength training a few times per week, gardening, hiking, stretching and simply sitting less throughout the day all count.

Regular physical activity supports:

• Cardiovascular health

• Insulin sensitivity

• Bone health

• Muscle mass

• Mood

• Sleep

• Metabolic health

A simple place to start is a 10–15 minute walk after a meal.

Prioritize Sleep

• Sleep and hormones influence one another.

• Aim for a consistent bedtime and wake time when possible.

• Dim lights in the evening, reduce late-night screen exposure, keep the bedroom cool and dark, and give yourself some time to wind down instead of going directly from a busy day to bed.

• And yes, this is another place where magnesium may fit nicely.

Start With the Foundations

It's easy to see a product labeled "hormone balance" and assume that's where hormone health begins.

Usually, the foundations deserve attention first.

Eat enough protein. Get plenty of fiber. Include healthy fats. Eat colorful plants. Move daily. Support digestion. Prioritize sleep. Manage stress.

Then supplements and herbs can provide more targeted nutritional or botanical support based on your particular stage and goals.

In This Article

For women in the reproductive years, some of our favorite options to learn about include:

Best Life Pre-Balance — targeted menstrual/reproductive herbal support

Roots Remedies Balancing Act — broader women's herbal support with vitex, maca, raspberry leaf, ashwagandha and milk thistle

Magnesium — foundational mineral support for muscles, the nervous system, relaxation and sleep

Omega-3s — foundational support for the brain, heart and healthy inflammatory balance

Vitamin B6 — nutritional support for nervous-system function, energy metabolism and PMS

The "best" choice isn't necessarily the product with the longest ingredient list. It's the one that most appropriately fits the type of support you're looking for.

Coming Next: Perimenopause

In Part 2, we'll talk about the years when periods may still be happening—but hormones can become much less predictable.

We'll cover changing cycles, hot flashes, night sweats, sleep, mood and stress, plus the differences between products such as Thorne Meta-Balance, Total Estro-Balance Part II and other perimenopause-support formulas.

This blog is provided for educational and informational purposes only and is not intended to diagnose, treat, cure or prevent any disease. Supplements and herbs aren't appropriate for everyone. Pay particular attention to medication interactions, pregnancy/breastfeeding and health conditions when choosing supplements. Products containing glycyrrhizin-containing licorice require additional caution with high blood pressure, low potassium and certain cardiovascular, kidney, blood-pressure or potassium-altering medications.