When symptoms become your new normal, it’s time for support.
Author: Megan Xipolitos
How to safely use evidence-based nutrients to support energy, mood, cycles and metabolic health
Why Hormone Balancing Supplements?
If you’ve been following me for a while, you’ll know that I believe that food is your foundation, but the right supplements can fill in the gaps, calm inflammation, and support healthy hormone signaling. This is especially true during times of stress, perimenopause, irregular cycles, PMS or PCOS. Below I want to share with you five supplement options with solid research and how to choose and use them wisely.
Quick Note: None of this is medical advice. If you are pregnant, breastfeeding, taking medication (especially for thyroid, fertility or psychotropic drugs) or have a medical condition, talk to your clinician first.
1) Myo-inositol (MI)
Myo-inositol is a natural compound that can help support hormonal balance, especially for people with PCOS. It works by helping the body use insulin more efficiently and supports healthy communication between the hormones involved in the menstrual cycle. Research shows that myo-inositol can improve ovulation, reduce excess androgens, and support more regular cycles (Fitz et al., 2024). Many people also notice fewer cravings and more stable energy levels when their insulin is balanced. It is generally considered safe and well tolerated, making it a gentle but powerful tool for hormonal support.
2) Omega-3 (EPA/DHA from fish oil or algae)
Omega-3s are one of my personal favorite supplements because they support both the body and the mind. These healthy fats can help calm inflammation and bring the body back into better balance. It works by supporting the natural chemicals in your body that affect pain, mood and hormone signaling. Many people find that regular omega-3 use can help ease menstrual discomfort and support a more stable mood throughout their cycle. They are also known to support heart and brain health, making them a fantastic overall supplement for hormones and general well-being. If you are taking certain medications, such as blood thinners, it is best to talk to your healthcare provider before starting (Snipe et al., 2023).
3) Magnesium (preferably glycinate or bisglycinate)
Magnesium is one of those quiet superstars when it comes to supporting hormonal health and emotional well-being. It plays a role in hundreds of processes in the body, including calming the nervous system, relaxing muscles, and supporting stable blood sugar, which, in my opinion, are all things that can make a big difference during the menstrual cycle. Many women find it helps relieve cramps, improve sleep and reduce stress before their period. Personally, I like to use magnesium when I start to feel more anxious or agitated in the days leading up to my period, which has become more noticeable for me in perimenopause. It gives me a gentle sense of calm and helps me sleep better, making that time of the month feel less overwhelming.
4) Vitamin D3
Vitamin D, another favorite of mine, plays a big role in maintaining hormone balance and supporting overall health. It helps the body produce and regulate key hormones, including those involved in energy, metabolism, mood and reproductive health. I often wonder why more people don’t talk about this essential nutrient because low vitamin D levels have been linked to hormonal imbalances, especially in conditions like PCOS, and can also affect how we feel mentally and physically. Here in Calgary, it’s especially difficult to get enough vitamin D naturally when the seasons change and the sunlight fades. That’s why paying attention to your vitamin D status becomes even more important in the fall and winter months, when our bodies often need a little extra support to stay balanced and energized.
5) Vitex (Chasteberry, Vitex agnus-castus)
Vitex, also known as chasteberry, is a powerful herbal ally in supporting hormone balance, especially around PMS. It is often used to help relieve common symptoms such as breast tenderness, mood swings, and irregular cycles. Research shows it works by gently supporting the brain’s communication with hormone-producing glands, which can help regulate prolactin levels and bring cycles into better balance (Ooi et al., 2019). Many women find that Vitex helps smooth out some of those emotional and physical ups and downs that can come with hormonal fluctuations. It’s a great choice for gentle, natural support, especially during times when your cycle is less predictable. If you are taking certain medications or undergoing fertility treatments, it is always best to check with your healthcare provider first.
How to choose high quality supplements
When it comes to choosing supplements, quality really does matter. A beneficial place to start is to look for brands that have been tested by trusted third parties such as NSF, USP, or Informed Choice. This helps to ensure that what is written on the label is actually in the bottle. I also like to remind people to keep things simple. Make sure you only try to introduce one new supplement at a time so you can really observe how your body responds. It’s great how much easier it is to tell what works when you don’t try everything at once. And remember to tune in to your body along the way. Paying attention to things like your mood, energy, sleep, cravings, or how you feel about your cycle can give you valuable clues as to whether a supplement is supporting you well.
The food firsteverything
Supplements can be a powerful addition to your routine, but they work best when built into solid daily habits that help keep your hormones stable. I always remind my clients to start with the basics: build your meals with protein, healthy fats and fiber (what I like to call PFF dishes) to keep blood sugar balanced throughout the day. Make colorful vegetables, especially cruciferous vegetables like broccoli, cauliflower and cabbage, a regular part of your meals to support estrogen metabolism and give your liver the love it needs to do its job well. And don’t forget your gut! Adding fermented foods and prebiotics is a simple way to nourish your microbiome, which plays a huge role in hormonal balance. When these daily habits are in place, supplements don’t have to work as hard because your body already has a strong foundation.
When to get personalized help
Hormonal ups and downs can affect so many areas of daily life, from mood swings and low energy to heavy cycles, cramps, sleep difficulties and unpredictable emotions. If these things sound familiar, you’re not alone. Many women experience persistent premenstrual syndrome or PMDD, irregular cycles, perimenopausal symptoms, thyroid changes, or PCOS patterns that can leave them feeling frustrated, exhausted, and out of balance. And if you’re navigating multiple medications or planning a pregnancy, it can be even more overwhelming to know what’s safe or where to start.
This is exactly why personalized support matters. You deserve a plan that works with your body, not against it. At No Shoes Nutritionwe combine gut hormone nutrition, targeted supplement strategies, and practical habit guidance to help you maintain your stability. Whether you’re in Calgary or participating online, we’ll help you create a clear, realistic path to more energy, better cycles, and feeling like thyself again.
Don’t second guess your way through it. Book your free consultation today at noshoesnutrition.com and take the first step towards balance, clarity and peace.
