Best Female Hormone Balance Supplements

Female hormone fluctuations can run the gamut from frustrating to debilitating — and they’re extremely common. More than 90% of women experience at least some premenstrual symptoms, and all women assigned female at birth (AFAB) will eventually go through the hormonal shifts associated with menopause.1 2

If you’re looking for a way to manage your symptoms, a female hormone balance supplement may be able to help. Whether you’re seeking support for a specific concern or for better female hormone health in general, our research and testing led us to six standout options.

For those in a hurry, check out our summary of recommendations below. Otherwise, read on to learn more about how we chose our top picks.

Over the past two decades, Innerbody Research has helped tens of millions of readers make more informed decisions involving staying healthy and living healthier lifestyles.

For our guide to the best female hormone balance supplements, we pored over 80+ studies, journals, and other academic literature on the multitude of ways female hormone fluctuations or changes can impact your health and well-being. We also thoroughly investigated the currently available data on the use of supplements for these concerns and applied that knowledge to inform our picks. On top of that, our team purchased the products we chose in order to gather useful information about the customer experience.

Additionally, like all health-related content on this website, this review was thoroughly vetted by one or more members of our Medical Review Board for accuracy.

When evaluating supplements for female hormone support, we considered a handful of essential criteria, including how effective, safe, costly, and convenient they are. Though all of our picks performed well overall, some stood out from the crowd in certain ways. The following sections break down the details of how our picks fared.

Effectiveness

Advantage: Wholesome Story Myo-Inositol & D-Chiro Inositol Capsules

When it comes to female hormone balance supplements, certain supplements and ingredients have been more heavily studied than others. While all of our picks contain ingredients with at least some scientific support, Wholesome Story’s Inositol Capsules (with vitamin D and folate) have a particularly strong evidence base for women dealing with polycystic ovary syndrome (PCOS).

Inositol, in particular, is one of the most studied supplemental ingredients for PCOS, with clinical research suggesting it may help support ovulation, insulin sensitivity, and overall symptom management.5 90 Wholesome Story’s formula delivers myo-inositol and D-chiro-inositol in a 40:1 ratio — the same balance commonly used in research and associated with improvements in ovulatory function in some patients.6 It also includes methylfolate, which may offer additional support by helping regulate inflammation and oxidative stress, both of which are often elevated in PCOS.7

When it comes to the effectiveness of our other picks:

• The 5-HTP in Triquetra may support serotonin production and could help with mood-related symptoms associated with premenstrual dysphoric disorder (PMDD).8
• The Pycnogenol in Thorne Meta-Balance has been shown in some studies to reduce hot flashes, night sweats, and other menopausal symptoms.9 Similarly, Shatavari, the primary ingredient in Elevate Organic, has shown promise in clinical trials for reducing perimenopause-related symptoms such as hot flashes and stress, as well as overall symptom burden.83
• The vitamins and minerals in Ritual (such as vitamin D, vitamin E, and vitamin B12) play important roles in hormone production, fertility, and pregnancy outcomes.10 11 12
• Omega-3s like EPA — the primary ingredient in Nordic Naturals’ supplement — have been linked in observational research to a lower likelihood of endometriosis.13

Safety

Advantage: Ritual Women’s Multivitamin

Unlike prescription drugs, supplements aren’t regulated by the FDA before being sold.3 Because of this, it’s up to supplement manufacturers to ensure a product is safe for consumers. And while all of our picks should be safe for most healthy adults who aren’t pregnant or breastfeeding, Ritual stands out for the systems it has in place to support long-term safety. The company places a strong emphasis on ingredient traceability, making the origin, suppliers, and manufacturing processes behind each component publicly accessible.

Ritual’s supplement is also one of the picks on our list — along with Thorne, Elevate Organic, and Wholesome Story — that does not contain any notable common allergens. Triquetra contains mushrooms, and Nordic Naturals contains fish, which may be a concern for some users.

Just as importantly, Ritual takes a “less is more” approach to formulation, focusing on nutrients that help fill common gaps rather than overloading its products with high doses or unnecessary ingredients. This matters because excessive intake of certain vitamins — particularly fat-soluble ones like vitamin A — can pose risks over time, since they aren’t easily excreted from the body.4

Cost

Advantage: Triquetra Health Plant 5-HTP

Female hormone balance supplements can range from fairly affordable to rather expensive, but cost-saving factors like subscription pricing can help reduce overall costs. Taking a supplement intended to balance your hormones is likely a long-term commitment, so choosing a cost-effective option that fits into your budget is important. We gave Triquetra Health Plant 5-HTP the advantage here due to its low up-front cost and low cost per dose. The chart below offers a quick cost comparison of our picks.

As the chart shows, Triquetra consistently comes in at the lowest cost per serving, both at its standard price and with subscription pricing, giving it a clear edge for long-term affordability.

Wholesome Story and Elevate Organic come close, with per-serving costs around or below $1 depending on how you purchase, but Triquetra is the only option that maintains the lowest cost across both pricing structures. Thorne and Nordic Naturals fall on the higher end of the spectrum, with per-serving costs closer to $1.50 or more, while Ritual falls between these groups based on its subscription pricing.

Convenience

Advantage: Wholesome Story Myo-Inositol & D-Chiro Inositol Capsules

While none of the supplements in this guide are especially difficult to use, Wholesome Story stands out for making the overall experience — from trying the product to sticking with it — as simple as possible.

The company offers a 90-day money-back guarantee that allows for empty bottles and even covers multiple purchases, which significantly reduces the risk of trying the supplement. This level of flexibility is especially valuable for hormone support products, which often take time to show results and can vary from person to person.

Purchasing is also straightforward, with no requirement to subscribe in order to get started. In contrast, Ritual relies on a subscription-based model, which may be convenient for ongoing use but adds an extra step for those who prefer to try a product before committing to the long term.

One downside is the higher serving size, as Wholesome Story requires four capsules per day. By comparison, most other products in this guide require two daily capsules, while Elevate Organic stands out as the simplest option at just one. Despite this, Wholesome Story takes the edge for convenience thanks to its low-risk 90-day guarantee (even on empty bottles) and flexible return policy.

To help you quickly compare and contrast our top female hormone balance supplement picks, the chart below breaks down some of their most important details, including pricing, dosing, and more.

Hormones, in general, play a major role in maintaining your health and well-being. There are over 50 hormones that affect hundreds of processes throughout your body — metabolism, mood, blood pressure, body temperature, sexual function, and more.14

When it comes to sex hormones, males and females actually have the same ones (estrogen, testosterone, and progesterone), but their production, concentrations, and interactions with the rest of the body are different.15 So, even though we’re focusing on female hormones in this guide, we’ll be discussing testosterone in addition to estrogen and progesterone — all of them are produced by the ovaries in people assigned female at birth (AFAB).14

Pivoting to their effects on health, it’s worth clarifying that you don’t need to have a diagnosable hormone imbalance to experience bothersome symptoms due to or exacerbated by female hormone fluctuations. For example, as explained in a 2024 review, people with premenstrual dysphoric disorder (PMDD) typically have normal female hormone levels throughout their menstrual cycle.16

With that being said, the breakdown below details some of the ways female hormone changes — including imbalances and natural fluctuations — can uniquely impact the health of AFAB individuals.

Female hormone balance supplements don’t directly “balance” hormones in the way the name might suggest. Instead, they typically work by supporting the body’s natural hormone production, metabolism, or response to hormonal fluctuations, or else by helping manage related symptoms.

While these supplements can help reduce symptom burden for some people, it’s important to clarify that they can’t treat or cure any medical conditions. Some nonspecific symptoms (like fatigue or mood swings, for example) can also be caused by serious health issues, like tumors, adenomas, damage to an endocrine gland, or an autoimmune condition.40 Because of this, it’s important to speak with your doctor before trying a supplement to manage hormone-related symptoms, especially when the cause is unknown. If the root cause happens to be something serious, a supplement may interact poorly with or mask the problem and lead to further complications down the line.

That said, there is supportive research for several ingredients commonly found in hormone-support supplements — including those featured in our top picks. Below is a closer look at how some of these ingredients may work.

When taken as directed, female hormone balance supplements are generally safe for healthy adults who aren’t pregnant or breastfeeding. However, these products often contain bioactive ingredients that can influence hormone activity, metabolism, or related systems, which means they aren’t appropriate for everyone.

Because of this, certain groups may want to exercise caution or avoid these supplements altogether:

Since one of our top picks in this guide is a multivitamin, it’s worth noting that we’re not suggesting people in the above groups avoid all supplements entirely. Rather, certain ingredients found in hormone-support formulas — including some that may also appear in multivitamins — may not be appropriate depending on your health status or medications.

For example:

• Boron (Ritual; 18+ and 50+ formulas) may have estrogen-like activity and could be a concern for people with hormone-sensitive conditions.33

• Lion’s mane (Triquetra Health) is generally well tolerated but may have mild antiplatelet effects, which could increase bleeding risk in people taking blood thinners.35 36

• Shatavari (Elevate Organic) has shown estrogenic activity in some preclinical and human research, so people who are pregnant or have hormone-sensitive conditions should consult a healthcare provider before use.84

• Black cohosh (Thorne) is considered unsafe during pregnancy and may increase the risk of miscarriage.37

Female hormone balance supplements may be helpful for AFAB adults who are not pregnant, nursing, or planning to become pregnant, and are experiencing bothersome symptoms related to hormone fluctuations. These may include symptoms tied to the menstrual cycle, perimenopause or menopause, or conditions influenced by hormonal changes, such as PMS and polycystic ovary syndrome PCOS.

It’s also important to understand that you don’t need to have a diagnosed “hormone imbalance” to experience hormone-related symptoms. In some cases, symptoms are driven more by how the body responds to normal hormonal fluctuations than by abnormal hormone levels themselves.16

Because of this, supplements may be most useful for people dealing with recurring, pattern-based symptoms such as mood changes around the menstrual cycle, persistent fatigue, irregular periods, or hot flashes — even when lab values fall within normal ranges.

That said, these supplements are best thought of as tools for symptom support, not solutions for underlying medical conditions. While some ingredients have promising research behind them, they don’t replace medical treatment or address the root cause of more serious health concerns.

Who are they not for?

Outside of the medical considerations outlined in the safety section above, female hormone balance supplements may not be the right fit for everyone.

Best for general hormone balance

Ritual is a supplement brand that takes a “less is more” approach to making multivitamins, aiming to give customers only the vitamins and minerals they need to fill in common nutritional gaps. But even with a minimalist approach, the company’s Essential Multivitamin for Women is still our choice for the best general female hormone balance supplement.

Whether you opt for the 18+ formula or the 50+ one, your supplement will contain vitamins and minerals that have the potential to support or improve your hormone health. So, if you just want something for everyday, all-around female hormone support, then Ritual could be the choice for you. However, if you’re dealing with a specific hormone-related concern, like PMDD or PCOS, then Ritual’s vitamins may not be the supplement you’re looking for.

Key ingredients

Vitamins and minerals can influence the production and behavior of your hormones in many ways. The following list explains how the ingredients in Ritual’s Multivitamins for Women (both the 18+ and 50+ formulas) could promote better overall female hormone health:

• Vitamin D: May be linked to the production of certain reproductive hormones and the sex hormones estradiol and progesterone10 55
• Vitamin E: Could potentially improve female fertility and reproductive health11
• Folate: Essential for preventing birth defects in pregnancy and may both increase progesterone levels and lower the risk of anovulation (not ovulating)56
• Vitamin B12: Optimal levels could improve ovarian health, fertility, and pregnancy outcomes12
• Magnesium: May reduce premenstrual symptoms, such as cravings, depression, and anxiety (but magnesium performs a bit better with the inclusion of vitamin B6)57
• Omega-3 fatty acids: Could improve fertility, reduce pregnancy complication risk, and potentially help with postpartum depression, menopause symptoms, and more58
• Boron: Increases the bioavailability of sex hormones and vitamin D59
• Vitamin K2: May influence estrogen metabolism, though most supporting evidence comes from preclinical research, with limited data in humans60

Pricing details

Ritual operates on a subscription-only model through its website, meaning there’s no option to make a one-time purchase directly from the brand. Instead, customers sign up for recurring deliveries, which include a discount on the initial order. If you prefer not to subscribe, you can still purchase Ritual products as a one-time order through third-party retailers like Amazon, including the brand’s official storefront.

Here’s how the costs for Ritual’s Essential Multivitamin for Women break down:

From a cost perspective, Ritual falls in the middle of the pack. At roughly $1.10–$1.30 per serving, it’s more expensive than Triquetra Health, Elevate Organic, and Wholesome Story, but still less costly than higher-end options like Thorne and Nordic Naturals.

In terms of buyer protection, Ritual’s products are covered by a 30-day money-back guarantee on the first purchase. This is shorter and less flexible than Wholesome Story’s 90-day policy, but it still provides a reasonable level of protection for new customers.

Best for endometriosis

Nordic Naturals is a fairly well-known brand that specializes in sustainable omega-3 supplements for adults, kids, and even pets. Though fish oil supplements have been mainly researched for concerns like heart health and reducing inflammation, Nordic Naturals’ Ultimate Omega + Curcumin contains ingredients, including omega-3s, that may be able to help people with endometriosis.

This supplement contains the following three ingredients:

• Curcumin extract: 400mg
• L-Glutathione: 150mg
• Omega-3s: 1,200mg (590mg EPA and 420mg DHA)

Let’s go over how they may bring some relief from endometriosis.

Based on the current evidence, Nordic Naturals Ultimate Omega + Curcumin appears to be a promising option for supporting endometriosis-related symptoms.

Pricing details

Nordic Naturals is the most expensive of our top picks in this guide, even with a subscription. That is unless you purchase it from the company’s official Amazon store, instead of its website. Here’s how the pricing compares:

• Direct purchase: $51.95 (one-time purchase) or $46.76 (subscription)
• Amazon store: $44.16 (one-time purchase) or $41.95 (subscription)

The drawback with Amazon is that its prices tend to fluctuate, so it’s worth comparing both options to see which is more affordable at a given time.

No matter where you purchase, though, the return policy is strict. Direct purchases require the product to be unopened, sealed, and in “resalable condition,” while Amazon states that returns aren’t accepted at all for food safety reasons. Either way, it’s probably best that you make sure you’re actually going to take this supplement before committing to a purchase (especially if you have trouble swallowing large pills).

Best for PMS and best for menopause symptoms

Thorne has an impressive variety of supplements to suit almost any concern, but our focus in this guide is on its Meta-Balance product, which is intended for balancing hormones and supporting mood. It has fewer ingredients than some similar supplements, but its ingredients have a fair bit of positive support behind them.

Key ingredients

Despite being marketed only for menopause, Thorne Meta-Balance contains ingredients that have shown benefits for symptoms associated with both menopause and PMS.

Taken together, these ingredients provide overlapping support for both menopause-related symptoms and PMS, which helps explain why this formula performs well across both categories — even if not every component is equally well supported by research.

Pricing details

Thorne’s pricing is relatively straightforward. You can make a one-time purchase or subscribe for recurring deliveries, with a 10% discount applied. That brings the price down from $48 to $43.20 per bottle. If you subscribe to three or more products, the discount increases to 20%, which can make a meaningful difference over time.

In terms of cost, Thorne falls toward the higher end of the range in this guide. At around $1.44 per serving with a standard subscription, it’s more expensive than options like Triquetra Health, Elevate Organic, and Wholesome Story, though still a bit more affordable than Nordic Naturals.

Thorne’s 60-day satisfaction guarantee is solid, but not the most flexible we’ve seen. It’s more forgiving than stricter policies like Nordic Naturals, which require unopened returns within 30 days, but doesn’t go as far as Wholesome Story’s 90-day guarantee.

Best for PMDD

If you’re unable to take a prescription antidepressant or would prefer an over-the-counter alternative for managing your PMDD symptoms, then Triquetra Health’s Plant 5-HTP could be an option worth considering. This plant-based supplement relies on 5-HTP, vitamin B6, and lion’s mane mushrooms to support a healthy mood and serotonin levels.

However, if you’re already on an antidepressant for treatment, then you should avoid this supplement, as it could lead to a dangerous, potentially fatal condition known as serotonin syndrome. This is because, like many antidepressants, supplementary 5-HTP raises the amount of serotonin in the brain, so the combination could result in dangerous levels of the neurotransmitter.8 39

With that being said, let’s take a look at how 5-HTP’s ability to boost serotonin could be beneficial for those dealing with PMDD.

Key ingredients

There are three key ingredients in this supplement, and each has the potential to relieve certain PMDD symptoms or possibly make them a bit easier to manage. They include:

• 5-HTP: This chemical is the midway point between tryptophan and serotonin, serving as the direct precursor to serotonin production in the brain. Multiple small clinical trials have explored its effects on mood, with some finding results comparable to certain antidepressants.8 At 200mg per serving, the dose reflects amounts commonly used in research.
• Vitamin B6: Though some research suggests vitamin B6 could help alleviate some of the emotional symptoms of PMDD, the small amount in this supplement is most likely added to help the body better metabolize the supplemental 5-HTP into serotonin.64 65
• Lion’s mane: While research is still emerging, lion’s mane may help support mood and reduce inflammation.66 The amount included here is relatively modest compared to doses used in clinical studies, so it likely plays more of a supporting role in the formula.

Pricing details

You can buy Triquetra Health Plant 5-HTP directly from the company’s website or through its official Amazon storefront, and pricing is largely consistent across both. A one-time purchase is typically $23.99 either way, but subscription pricing is slightly better through the brand’s website: $20.39 compared to $21.59 on Amazon at the time of publication.

That said, ordering directly from Triquetra has a slight advantage when it comes to overall value and customer support. The company offers a 30-day money-back guarantee, and while it notes that it may honor refunds for Amazon purchases, customers are asked to contact Amazon first before reaching out. As a result, buying direct is generally the more straightforward option if you think you might need a refund.

Best for PCOS

Wholesome Story is a relatively young company focused on supporting polycystic ovary syndrome (PCOS). The brand prioritizes quality, with third-party testing and Clean Label Project certification to help confirm purity and label accuracy.

That emphasis is especially apparent in its inositol blend.

Key ingredients

The formula is built around a clinically studied inositol ratio, with additional nutrients that may support metabolic and reproductive health in PCOS.

One additional consideration is dosing flexibility. In PCOS research, MI is commonly studied at daily intakes between 2g and 4g, depending on the population and outcome measured.48 49 Wholesome Story’s standard serving delivers 2g, which aligns well with many clinical trials. The label also allows for two daily servings (4g total), placing intake at the higher end of the studied range.

Because this is a combination formula, increasing to two servings also doubles folate (to 1,000mcg) and vitamin D3 (to 2,000IU). Both amounts remain within established safety thresholds for most healthy adults.46 47 Still, it’s worth keeping in mind — especially for people who already supplement folate or vitamin D separately — that combination products offer less flexibility when adjusting servings.

Pricing details

Wholesome Story’s standard bottle is priced at $29.95 for 120 capsules (30 servings), with each serving consisting of four capsules. Opting for a subscription brings the price down by 10% to $26.96. A larger 360-capsule bottle costs $74.95, or $67.46 with a subscription.

Shipping costs $5.50 unless your order exceeds $40, at which point it becomes free. Subscription deliveries can be set for every one, two, three, or four months.

That ends up looking like:

When it comes to refunds, Wholesome Story offers a 90-day money-back guarantee on up to three bottles, full or empty, with customers responsible only for return shipping. That’s the most generous policy in this guide and should give most people enough time to assess tolerance and potential symptom improvement related to PCOS. By comparison, Thorne offers a shorter 60-day window, making Wholesome Story the more flexible option for longer-term evaluation.

Best for perimenopause

What’s interesting about Elevate Organic is that the company focuses on clinically studied, branded botanical extracts rather than generic herbal ingredients. One example is KSM-66 ashwagandha, a well-known extract that has been evaluated in multiple clinical trials, including randomized, double-blind, placebo-controlled studies. While many of these trials were industry-funded, they were still conducted independently. The results have been compelling enough that Innerbody Labs includes KSM-66 in two of its own formulations.

Elevate Organic’s Shatavari ingredient, SRI-81, appears to be following a similar path, with multiple clinical trials evaluating its effects in women’s health — particularly in perimenopause.

Key ingredients

Pricing details

A one-time purchase of Elevate Organic’s Shatavari costs $24.95 for 30 servings, or about $0.83 per serving. That places it on the more affordable end of the range — less expensive than options like Thorne ($1.60 per serving) and Nordic Naturals ($1.73), and closer in price to Wholesome Story ($1.00) and Triquetra Health ($0.80).

Subscriptions are available, with a 10% discount for monthly deliveries that brings the cost down to about $22.46 per bottle, or roughly $0.75 per serving. If you opt for deliveries every two months, the discount drops slightly to 5%.

Elevate Organic also offers a 30-day money-back guarantee, though a $5 processing fee may apply. That places it on the shorter end of the spectrum compared to competitors like Wholesome Story (90 days) and Thorne (60 days), but still more flexible than stricter policies like Nordic Naturals, which only accepts returns on unopened products.

Female hormone balance supplements may not be for everyone — you may even feel that they aren’t quite right for you. If that’s the case, there are other options out there that could be better suited to your needs.

Hormone replacement therapy (HRT)

Though it may be considered a more intense route than a supplement, HRT is a relatively safe and effective option for people dealing with certain hormone-related concerns. In the context of female hormone imbalance, research has shown that HRT can relieve symptoms like vaginal dryness, hot flashes, night sweats, and low libido.69 70

It’s worth noting that HRT is quite a bit more expensive than a female hormone balance supplement, with one of our favorite services, Winona, charging the following:

• Estrogen body cream: $89 per month
• Estrogen and progesterone body cream: $89 per month
• Estrogen patch: $149 per month
• Estrogen tablet: $54 per month
• Progesterone body cream: $89 per month
• Progesterone capsule: $39 per month
• Vaginal estrogen cream: $89 per month

If you want to learn more about Winona, and HRT in general, you can check out our full review.

Eating well and exercising

We’ve all heard this recommendation before, but research shows that diets higher in unsaturated fats, whole grains, vegetables, and fish lead to improved fertility outcomes in both men and women. On the other hand, diets high in saturated fats and sugar are associated with poorer fertility.71 As summed up by researchers in a 2024 paper on nutrition and hormonal health in adolescent girls, “A balanced diet rich in essential nutrients plays a pivotal role in maintaining hormonal equilibrium, preventing reproductive disorders, and safeguarding fertility.”72

As for exercise, physical activity appears to reduce the levels of circulating sex hormones, independent of menopausal status.73 This could indicate that regular exercise may lower the risk of breast cancer in high-risk individuals.74 Even if you aren’t looking to reduce your risk of breast cancer, staying active can lower your body’s stress hormones and boost your mood.75

Speaking with your doctor

While this can be considered an alternative to taking female hormone balance supplements, it should also be a prerequisite before starting one. Since some hormone concerns can be caused by things a supplement can’t fix, like tumors or autoimmune conditions, it’s important to speak with your doctor to get those ruled out and make sure a supplement would be safe and appropriate for you.40

After discussing your symptoms and concerns, your doctor will likely want to run some tests to check various biomarkers and see if anything is out of the ideal range. These tests could just be for hormone levels, but may also include a complete blood count (CBC) and comprehensive metabolic panel (CMP) to make sure your symptoms aren’t caused by something else.

At-home testing

If you’d rather not wait for testing, can’t afford traditional testing due to a lack of insurance, or would like to come prepared with lab results before an appointment with your doctor, then at-home test kits could be an option. Three of our favorite at-home testing companies — Everlywell, LetsGetChecked, and myLAB Box — offer kits that measure various aspects of AFAB women’s health, including a wide range of female hormones. These tests do have certain limitations and won’t always cover everything a medical provider would like to check (your doctor may want you to have a pelvic exam or ultrasound, for example), but they can still be a good starting point or a way to begin a dialogue during your appointment.76