Best Female Hormone Balance Supplements
We did the research and testing — find out if a hormone balance supplement may be the solution to your bothersome symptoms.
Photo by Innerbody Research
From hot flashes and mood swings to acne, weight changes, headaches, depression, and much more, the symptoms some women experience from female hormone fluctuations can run the gamut from frustrating to debilitating. If that sounds familiar, it can help to know you aren’t alone. For example, it’s estimated that over 90% of women experience at least some premenstrual symptoms, and all women assigned female at birth (AFAB) will eventually go through the hormonal changes — and often the symptoms — 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 five 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.
Summary of recommendations
- Best for general female hormone support: Ritual Women’s Multivitamin
- Best for PMS: Thorne Meta-Balance
- Best for PMDD: Triquetra Health Plant 5-HTP
- Best for PCOS: O Positiv FLO Cycle Support Vitamin Capsules
- Best for endometriosis: Nordic Naturals Ultimate Omega + Curcumin
- Best for menopause: Thorne Meta-Balance
Studies show that nearly all of the vitamins and minerals in Ritual’s formulas contribute to proper hormone balance in women.
Ritual isn’t the least expensive supplement brand, but when you buy from this company, you’re buying products whose ingredients are traceable to their origins and provided in quantities that can make a difference without becoming excessive. This full-picture approach to safety and effectiveness made Ritual’s Women’s Multi our top overall pick. You can buy it directly from Ritual or from the company’s store on Amazon, but you can save more money by buying it directly on Ritual.
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Why you should trust us
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.
How we evaluated supplements for female hormone balance
When evaluating supplements for female hormone support, we considered a handful of essential criteria, including how safe, effective, 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.
Safety
Winner: 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 from the pack in a few ways. For instance, the company goes to great lengths to make sure all of its ingredients are traceable — this means that the origin, suppliers, manufacturers, and other factors are all transparent and made viewable to the public.
Ritual’s supplement is also one of the two picks on our list (the other being Thorne) to not contain any notable allergens. Triquetra contains mushrooms, Nordic Naturals contains fish, and O Positiv contains carob. (To be fair, carob allergies are pretty rare, but those who are allergic to legumes may still have a reaction.)
Finally, Ritual maintains a “less is more” approach to its supplements, only giving people the nutrients needed to fill in common gaps. Too much vitamin or mineral content can be dangerous, especially if you over-supplement fat-soluble nutrients, like vitamin A, that aren’t excreted in the urine when there’s excess.4
Effectiveness
Winner: O Positiv FLO Cycle Support Vitamin Capsules
When it comes to female hormone balance supplements, the most effective one for you ultimately depends on the type of concern you’re facing. However, certain supplements and ingredients have been more heavily studied than others. While all of our picks contain ingredients that have at least some positive scientific support, those in the Cycle Support supplement from O Positiv have a particularly impressive amount of potential for women dealing with polycystic ovary syndrome (PCOS).
Inositol, especially, has performed well in studies as a way to relieve symptoms as effectively as metformin, which is considered the gold standard treatment for PCOS.5 O Positiv also delivers its inositol in the ideal 40:1 myo-inositol to D-chiro-inositol ratio, which appears to be efficacious in restoring ovulation in PCOS patients.6 Additionally, research shows that folate may also be beneficial for PCOS due to its potential to reduce levels of inflammation and oxidative stress.7
Of course, our pick from O Positiv isn’t the only potentially effective female hormone support supplement in this guide. When it comes to the effectiveness of our other picks:
- The 5-HTP in Triquetra’s supplement may boost serotonin just as well as an SSRI (a common PMDD treatment).8
- The ingredient Pycnogenol in Thorne Meta-Balance “significantly” reduced hot flashes, night sweats, reduced libido, and other symptoms in perimenopausal women.9
- Nearly all of the vitamins and minerals found in Ritual (such as vitamin D, vitamin E, and vitamin B12) appear to be linked to the production of female hormones,10 better fertility,11 and improved pregnancy outcomes.12
- Research suggests that women with higher levels of eicosapentaenoic acid (EPA), an omega-3 — the star of Nordic Naturals’ supplement — are less likely to have endometriosis.13
Cost
Winner: Triquetra Health Plant 5-HTP
Female hormone balance supplements can range from fairly affordable to rather expensive, but cost-saving factors like available discounts, bulk purchase deals, and subscriptions can add up to impressive savings. 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 chose Triquetra Health Plant 5-HTP as our winner in this criterion due to its low up-front cost and low cost per dose. The chart below offers a quick cost comparison of our picks.
Triquetra Health’s supplement is the only one of our picks to not have a one-time purchase price close to or above $40, and it’s also the only one to have a per-serving cost below $1, while all of our other picks are closer to $1.50 or $2.00 per serving.
Thankfully, all of our picks have subscription discounts available to reduce their prices a bit. However, it’s worth pointing out that Thorne’s subscription discount only kicks in on subsequent purchases, meaning you’ll always be paying the one-time price on your first purchase.
Convenience
Winner: O Positiv FLO Cycle Support
Though none of the supplements in this guide should be particularly inconvenient for most people, our choice from O Positiv stands out for convenience in a couple of ways.
First, it’s the only one of our recommendations to offer bulk purchasing (with discounts). Of course, you can always buy more bottles of our other picks, but O Positiv’s bulk purchase options make doing so feel more convenient — and affordable.
Second, O Positiv has a 60-day “happiness guarantee.” This means you can get a refund from the company without having to go through the hassle of shipping the items back (unless you’re instructed to do so). In contrast, Thorne’s 60-day satisfaction guarantee requires you to submit a “Guarantee Request” to customer service, wait for approval, and then mail your product, proof of purchase, and guarantee approval number to Thorne’s product returns department.
Finally, the O Positiv pills are on the smaller side. They’re not tiny, but they’re not huge, either. In contrast, our pick from Nordic Naturals has softgels that fit the stereotypical large size of fish oil supplements.
How our top female hormone balance supplement picks compare
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.
How do female hormone changes impact health?
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 still 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, those 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, natural fluctuations, and more — can uniquely impact the health of AFAB individuals.
As touched on earlier in this guide, an estimated nine out of ten women experience at least some mild premenstrual symptoms a week or two before their period.1 However, only two out of every ten women suffer from the more distressing premenstrual syndrome, or PMS.17 The symptoms of PMS can be physical, emotional, or both and may include breast swelling or tenderness, acne, bloating, headaches, joint pain, food cravings, digestive upset, irritability, mood swings, crying, trouble sleeping, and more.18
Similar to most of the other conditions mentioned in this guide, experts don’t know the exact cause of PMS, but it’s widely believed that the changes in hormone levels during the menstrual cycle are a factor.18
Though PMDD is technically a severe form of PMS, the condition is more complex than that implies.19 20 Considered a depressive disorder in the DSM-5,21 PMDD often comes with typical PMS signs — like bloating, fatigue, sleep disturbances, and food cravings — but it also presents with symptoms that can have a profound negative impact on daily functioning, such as depression, anxiety, panic attacks, anger, mood swings, insomnia, difficulty concentrating (brain fog), or even suicidal thoughts.22
While researchers are unsure of the cause, they note that the brains of patients with PMDD react in an abnormal way to the normal hormone fluctuations of the menstrual cycle (particularly during the luteal phase right after ovulation).16 These hormone fluctuations also impact the function of neurotransmitters, namely serotonin. Because of this and their positive performance in research, SSRI antidepressants are the first-line treatment for PMDD.16
Polycystic ovary syndrome, or PCOS, is a hormonal imbalance caused by the ovaries producing excess androgens (e.g., testosterone, androstenedione, DHEA, or DHT). Some common symptoms include irregular periods, abnormal body or facial hair growth, acne, weight gain, thinning hair, and infertility.23
Despite the condition’s name, you don’t need to have ovarian cysts to have PCOS.24 A diagnosis is made when you experience at least two of the three diagnostic criteria: irregular periods, high androgen levels, and multiple ovarian cysts that can be seen on an ultrasound. So you can still have PCOS with irregular periods and high testosterone but no ovarian cysts.23
Amenorrhea is when you’ve either not gotten your first period by age 15 (primary) or missed your period for three or more months (secondary).25 Though it can be caused by a female hormonal imbalance, we don’t recommend taking a supplement specifically for amenorrhea since many of its potential causes are medical conditions that warrant a doctor’s guidance or intervention. Some of those possible causes include, but aren’t limited to, certain medications, stress, poor nutrition, adrenal disorders, genetic or chromosomal problems, structural issues with the uterus or vagina, pituitary disorders or tumors, PCOS, ovarian tumors, kidney disease, chronic illness, radiation therapy, chemotherapy, and issues with the hypothalamus.25 26
You should only consider a supplement for amenorrhea symptom management after the underlying cause is determined — and your doctor confirms it’s safe for you to take one. For example, if the root cause of your amenorrhea is kidney disease, many common herbal ingredients in supplements should be avoided due to the risk of dangerous complications or worsening of kidney health.27
Endometriosis is, as stated by researchers, “an estrogen-dependent gynecological condition, defined as the presence and growth of endometrial-like tissue outside the uterine cavity.”28 It affects roughly 10% of menstruating women in the United States and is considered a “benign gynecological disease” (meaning the tissue growth is noncancerous).28 29
However, for many women with endometriosis, this “benign” condition is anything but that, as several common symptoms include some form of — in some cases debilitating — pain that may worsen over time, such as painful periods, pain during or after sex, and painful bowel movements or urination.30 The Endometriosis Foundation of America explains that endometriosis is “a disease of menstruation” and that managing monthly hormone fluctuations may, in turn, help some people manage their symptoms.31
All AFAB women will eventually go through the hormonal changes of menopause, whether it’s natural, surgical (oophorectomy), or premature (primary ovarian insufficiency).2 There are three stages of nonsurgical menopause: perimenopause, menopause, and postmenopause. Technically, you can only be perimenopausal or postmenopausal because “menopause” itself is more like a single point in time than a phase.32 It’s when you’ve officially gone 12 consecutive months without a menstrual period, meaning they’ve stopped for good, and you’ve transitioned from perimenopause to postmenopause. (Simply put, these stages are basically before and after the permanent “pause” of menstruation.)
Though most menopause symptoms — like hot flashes and mood swings — are attributed to the hormonal fluctuations of the “menopause transition” or perimenopause phase, women in postmenopause can also experience unpleasant health effects from the resulting hormonal changes, particularly because of lower estrogen levels in the body.32
Who are female hormone balance supplements for?
Female hormone balance supplements can be for adults assigned female at birth (AFAB) — not pregnant, nursing, or planning to become pregnant — who are suffering from bothersome symptoms due to either a female hormone imbalance, a condition worsened by female hormone fluctuations, or the hormone changes of menopause or monthly menstruation. These supplements may also be helpful for those without a specific concern who are simply seeking support for their overall female hormone health and balance.
However, even if female hormone balance supplements sound like a good solution, we recommend speaking with your doctor first to ensure that they’re safe for you.
Who should look elsewhere?
Besides people assigned male at birth (AMAB), there are some groups of people who should consider avoiding these supplements or trying something else, including those who:
- Are on hormone replacement therapy (HRT): Some female hormone balance supplement ingredients may interact or interfere with HRT.
- Have hormone-sensitive cancers: Certain ingredients (e.g., boron) could act like hormones in the body and worsen health outcomes in these patients.
- Take medication for a hormone-related condition (thyroid disease, diabetes, etc.): Some ingredients in female hormone balance supplements could interact with these medications or the conditions themselves.
- Are pregnant, nursing, or planning to become pregnant: Not enough research has been done on the safety of these supplements or common ingredients in pregnant or breastfeeding individuals.
- Have an autoimmune condition: As with hormone-related conditions, supplements for female hormone balance may interact with autoimmune conditions or their treatments.
Since one of our top picks in this guide is a multivitamin, we feel it’s worthwhile to explain that we’re not suggesting the people in the above groups avoid taking a daily multi. Rather, it’s just that certain ingredients found in our picks, including those that happen to also be in some multivitamins, may be risky for those individuals to take. For example:
- Boron (Ritual; 18+ and 50+ formulas) could act like estrogen and worsen hormone-sensitive cancers.33
- Diindolylmethane, or “DIM” (O Positiv), may cause rashes or increased white blood cell count in some people. Its effects on hormones also mean those who are pregnant or planning to become pregnant should avoid it.34
- Lion’s mane (Triquetra Health) is generally considered to be well-tolerated.35 However, some research shows it may have antiplatelet and anticoagulant potential. This means it may be unsafe for those who take blood thinners or medications affecting blood clotting.36
- Black cohosh (Thorne) is considered unsafe during pregnancy, as it may act as an abortifacient and lead to miscarriage.37
Are female hormone balance supplements safe?
When taken as directed, female hormone balance supplements should generally be safe for healthy adults who aren’t pregnant or breastfeeding. That being said, we’d be remiss not to acknowledge the likelihood that not everyone seeking support from one of these products falls under the “healthy” (i.e., without medical concerns) umbrella. With that in mind, some of the possible risks involved with taking various female hormone balance supplements include, but aren’t limited to:
- Interference with medications, such as hormone replacement therapy (HRT), birth control, antidiabetics, thyroid hormones, immunosuppressants, antihypertensives, sedatives, and others34 35
- Negative effects on autoimmune conditions (e.g., multiple sclerosis, lupus, rheumatoid arthritis), hormone-sensitive conditions (e.g., endometriosis, uterine fibroids), or certain cancers33 34
- Miscarriage or other complications in those who are pregnant34 36 37
- Serotonin syndrome (a rare but potentially life-threatening drug reaction) if certain ingredients, like 5-HTP, are taken alongside antidepressants, dextromethorphan, tramadol, meperidine, or triptans8 39
As we’ve mentioned before, it’s recommended that you speak with your doctor before starting any new supplements — even if you’re perfectly healthy.
Do female hormone balance supplements work?
While female hormone balance supplements can help you manage your symptoms, it's important to clarify that they can't treat or cure any medical conditions.
Insider Tip: 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.
Still, there’s supportive, positive research for several common ingredients found in female hormone balance supplements, such as the ones in our top picks. Below, we break down some details of a few commonly seen hormone-supporting ingredients. (To learn more about these and other ingredients in our recommended products, there’s additional information in each brand’s dedicated section further down.)
They may not be the first ingredients you think of when it comes to hormone balancing, but certain vitamins and minerals — including boron, vitamin B, vitamin D, and vitamin E.41 — play a big part in helping your body produce sex hormones.42 Additionally, vitamin D levels in the body appear to be linked to the levels of reproductive hormones like anti-Müllerian hormone (AMH), luteinizing hormone (LH), testosterone, and others, but more research is needed.10
According to Dr. Sobia Khan, MD, of the Cleveland Clinic Center for Specialized Women's Health, “[Chasteberry] helps with conditions where your estrogen and progesterone levels rise and fall.” This berry may also promote fertility, lower prolactin (in those with hyperprolactinemia), and improve menstrual regularity.43 44
DIM is a phytonutrient found in various cruciferous vegetables (like cauliflower, broccoli, cabbage, and so on) that has antiandrogenic potential.45 To put it simply, DIM may help balance your hormones by altering how estrogen is processed in the body and improving its metabolism.46 47
Additionally, because of its effects on estrogen metabolism, DIM may be able to reduce menopausal hot flashes and night sweats.48 And a small trial from 2023 found that the compound may help with menopause-related weight gain, as 300mg per day for 30 days led to a “significant decrease in body fat percentage” versus placebo.49
Though research is mixed on whether or not black cohosh actually possesses phytoestrogenic activity,50 51 this herb has occasionally performed well in studies evaluating it as a way to control vasomotor menopause symptoms (hot flashes and night sweats) and reduce menopause-related depression, fatigue, and body pain.52 53
In a 2017 meta-analysis of inositol for PCOS, researchers noted, “Many hormonal and reproductive impairments associated with this disorder seem relieved by the supplement.” The results of the analysis specifically highlighted that inositol supplementation improved subjects’ metabolic profiles and reduced their hyperandrogenism.54
Ritual Essential Multivitamin for Women 18+ and 50+
Best for general hormone balance
Photo by Innerbody Research
Pros
- All ingredients can positively influence female hormone health
- Made traceable: all ingredients’ origins, suppliers, and places of manufacture are detailed
- Free from major allergens
- Available in formulas for ages 18+ and 50+
- Mint essence masks “vitamin-y” taste
- Bulk subscriptions can reduce price per bottle
- 30-day money-back guarantee on your first purchase
- Subscribe to save 20% on first order
Cons
- Boron could worsen endometriosis or other estrogen-sensitive conditions
- Subscription discount goes down to 10-16% on refills
- Guarantee doesn’t apply to subsequent orders
- Multivitamin for Women 50+ costs more than the 18+ variant, but without a major formula difference
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: Might be able to modulate estrogen function, but more research is needed60
Insider Tip: Though the dose of boron in Ritual’s multis for women isn’t particularly high (0.7mg is about the same amount you’d get from a cup of grape juice or a medium apple), women with endometriosis may want to avoid supplementing with any of this trace mineral.61 Boron might act like estrogen, meaning it could worsen estrogen-sensitive medical conditions like endometriosis.33
Pricing details
In the past, shopping directly from Ritual meant signing up for a subscription; there were no one-time purchase options or discounts for recurring deliveries. However, the company has recently changed this up, and now one-time buys and subscription discounts have been added. Here’s how the costs for Ritual’s Essential Multivitamin for Women break down:
| Essential Multivitamin (18+) | Essential Multivitamin (50+) | |
|---|---|---|
| One-time price | $37.00 | $44.00 |
| Monthly subscription (first order) | $26.40 (20% off) | $31.20 (20% off) |
| Monthly subscription (subsequent orders) | $33.00 (10% off) | $39.00 (11% off) |
| Quarterly subscription (first order) | $74.40 (20% off) | $88.80 (20% off) |
| Quarterly subscription (subsequent orders) | $93.00 (16% off) | $111.00 (15% off) |
Unfortunately, as you can see, Ritual’s “Subscribe and Save 20%” statement on its product pages isn’t exactly the most honest. Yes, you can technically save 20% on a subscription, but only for the first delivery. After that, the discount basically gets cut in half for monthly subscriptions and reduced by a fourth for quarterly ones. This subscription policy is almost the exact opposite of the one from Triquetra Health, which starts you off with a 10% discount and then raises it to 15% on refills.
Ritual’s products are covered by a 30-day money-back guarantee on your first purchase. This isn’t as long or flexible as the guarantee from O Positiv (60 days, no return required), but we do appreciate that Ritual’s guarantee exists at all, as it can give new customers some peace of mind.
Nordic Naturals Ultimate Omega + Curcumin
Best for endometriosis
Photo by Innerbody Research
Pros
- Ingredients show promise in research for endometriosis
- Uses natural preservatives, like rosemary
- Products are all third-party tested for safety and purity
- Free from gluten, milk, wheat, and synthetic dyes
- Omega-3s can also support your overall health
- Fish oil is from sustainably caught wild fish
- Subscribe to save 10%
Cons
- Contains fish allergens
- Not vegetarian or vegan friendly
- More expensive than other supplements in this guide
- 30-day return policy only applies to products in “unmarked, resalable condition”
- Pills are quite large
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 those with endometriosis.
This supplement contains the following three ingredients:
- Curcumin extract: 400mg
- L-Glutathione: 150mg
- Omega-3s: 1,200mg (590mg EPA and 420mg DHA)
Now, let’s go over how they may bring some relief to those suffering from endometriosis.
- Curcumin: This active component of turmeric appears to “downregulate inflammation” in endometriosis and reduce the severity of endometrial lesions.77 It also may “inhibit the proliferation of endometrial cells” by affecting estradiol production.78 Additionally, it has shown positive outcomes when combined with the prescription endometriosis treatment Dienogest, leading to reduced pain, improved quality of life, and better sexual function in women with the condition.79
- L-Glutathione: L-Glutathione is a precursor to NAC, which may improve measures of endometriosis pain, reduce the size of endometriomas, and also might improve fertility.80 Research from 2025 explains that NAC has demonstrated the ability to reduce endometriotic cyst volume and improve symptoms in women with ovarian endometriosis.81
- Omega-3s: Research suggests that women with higher levels of EPA are less likely to have endometriosis.13 And in a 2020 trial comparing fish oil and vitamin D supplementation, the former was superior at reducing endometriosis-associated pain in adolescents.82
As more research is conducted on endometriosis and these ingredients, we’ll update this information accordingly. But based on what we currently know, Nordic Naturals Ultimate Omega + Curcumin seems like a promising option.
Nordic Naturals Ultimate Omega + Curcumin pricing
Unfortunately, this is the most expensive of our top picks in this guide, even with a subscription. However, that’s if you purchase directly from the Nordic Naturals website; if you purchase this supplement from the company’s official Amazon store, you’ll likely save some money. 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 do 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).
Thorne Meta-Balance
Best for PMS and best for menopause
Photo by Innerbody Research
Pros
- Free from common allergens
- Most ingredients have supportive research for relief of PMS and menopause symptoms
- Free ground shipping on all orders
- 60-day satisfaction guarantee
- Save 10% on subscription refills
Cons
- Subscription discount doesn’t kick in until subsequent orders
- Wild yam doesn’t have much supportive evidence behind it
- Highest per-serving cost of our top picks, even with subscription discount
From test kits and multivitamins to amino acids, fish oil, and more, 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
It may be a little surprising to see that our top pick for both menopause and PMS is the same supplement, but — despite being sold for menopause — Thorne Meta-Balance contains ingredients that actually have the potential to help each concern.
Though it’s mainly used in menopause supplements as a way to reduce hot flashes and night sweats, black cohosh may also be able to reduce PMS and menstrual pain (more research is needed).53 Currently, most research on black cohosh is on its use for menopause symptoms. For example, results from a 2013 trial showed that black cohosh “significantly” improved all measured menopause symptoms (vasomotor, sexual, physical, and psychiatric).62
As we touched on earlier, chasteberry may be able to relieve menopause symptoms by reducing how often hot flashes and night sweats occur. This could be due to chasteberry containing phytoestrogens. Additionally, it may be beneficial for PMS mood swings and inflammation.43
In a 2011 study, perimenopausal women suffering from symptoms who took Pycnogenol for two months experienced a statistically significant reduction in hot flashes, night sweats, mood swings, irregular periods, reduced libido, and vaginal dryness.9 For PMS symptoms, a 2008 study found Pycnogenol significantly lowered menstrual pain in those with dysmenorrhea.63
The only ingredient in this supplement that has scarce positive data behind its use is wild yam, which experts say has little scientific evidence to support its use for menopause — and there’s even less information on it for PMS.38
Pricing details
Thorne’s pricing is pretty straightforward; you can either buy a supplement once or subscribe for monthly deliveries (and save 10%). However, the subscription discount only applies to refill orders, not your initial purchase. This means that both a subscription and a single purchase of Meta-Balance will initially cost $45, but your subscription refills will be $40.50 instead.
The money-back guarantee from Thorne is also fairly standard. It’s a 60-day satisfaction guarantee, and you’ll need to request approval in the event you’re unhappy with a product. Only if you’re approved can you get your refund.
Triquetra Health Plant 5-HTP
Best for PMDD
Photo by Innerbody Research
Pros
- May provide similar serotonin-boosting benefits as an SSRI antidepressant
- B6 content helps the body metabolize 5-HTP
- Lion’s mane could improve mood
- HSA/FSA eligible when buying direct
- Subscribing (Amazon or direct) can save you up to 15% off recurring deliveries
Cons
- Unsafe for those taking antidepressants, sedatives, levodopa, or carbidopa
- Mushroom content makes product unsuitable for those with allergies
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; in early studies, it performed as effectively as SSRI antidepressants in people with mild-to-moderate depression — and with fewer side effects, in some cases.8
- Vitamin B6: Though some research suggests vitamin B6 could help alleviate some of the emotional symptoms of PMDD,64 the small amount in this supplement is most likely added to help the body better metabolize the supplemental 5-HTP into serotonin.65
- Lion’s mane: More research is needed, but lion’s mane appears to have the potential to relieve depressive symptoms, as well as reduce inflammation.66
Pricing details
You can buy Triquetra Health Plant 5-HTP directly from the company’s website or from its official Amazon storefront. Currently, we recommend the latter option, as the supplement tends to go on sale more frequently there. For example, at the time of this writing, you can buy a bottle for about $20, or nearly $4 off the usual $23.99 price. Both Amazon and the company website offer subscriptions with discounts, so you’ll save on a subscription either way. Triquetra’s discount is 15% off, while Amazon’s is 10-15% off (depending on how many items you typically get in a subscription delivery from Amazon).
The biggest drawback of purchasing this supplement from Amazon is that you won’t be able to get a refund. Triquetra’s 30-day money-back guarantee only applies to direct purchases. So, if you’re unsure about the product, then buying direct may be better. But if you’re confident in your purchase and would prefer to save some money up front, then Amazon could be ideal.
O Positiv FLO Cycle Support Vitamin Capsules
Best for PCOS
Photo by Innerbody Research
Pros
- Inositol is a very promising supplement for PCOS symptom management
- Folate may improve fertility, as well as reduce inflammation
- DIM appeared to regulate a patient’s menstrual cycle in a case report
- A 40:1 ratio of myo-inositol to D-chiro-inositol is considered the ideal ratio for PCOS
- Bulk purchases can reduce costs
- Subscriptions take 15-18% off
Cons
- Rarely, those with a legume allergy may react to carob
- Research specifically on DIM for PCOS is lacking
- Serving is three capsules
O Positiv (sometimes stylized as “O+”) is a supplement brand dedicated to women’s health. Though it can be a little confusing, the company has multiple products with the word “FLO” in their names. For instance, the supplement we recommend here is called FLO Cycle Support, but there’s also FLO PMS Vitamin and FLO Endocrine Superfood. With “FLO” being the most prominent word on all of the packaging, it seems a bit too easy to get them confused with one another — thankfully, they’re at least colored different shades of pink.
Insider Tip: These supplements appear to be undergoing a gradual name change. The original name was “O Positiv FLO Ovarian Support,” not “FLO Cycle Support” (the first of which you can see on the bottle our testers received), but only the O Positiv website reflects this change; third-party sellers, like Amazon and Target, still call them “Ovarian Support.” Rest assured, the ingredients are the exact same — you just may have to search for different terms depending on where you purchase them online.
Naming confusions aside, FLO Cycle Support contains four star ingredients that hold an impressive amount of potential for relieving bothersome PCOS symptoms.
Key ingredients
Though O Positiv calls this supplement “Cycle Support Vitamin Capsules,” there’s really only one vitamin in the whole product: folate (vitamin B9). In a 2021 review, researchers noted that folate had a positive effect on glycemic, inflammatory, and oxidative stress parameters in women with PCOS.7 And a separate 2022 review explained that B vitamins, particularly B12 and folate, had a beneficial effect on conception and fertility in women with PCOS.67
Regarding inositol, a 2023 review on its use for PCOS dubbed it an “effective and safe treatment in PCOS” that performed just as effectively as the “gold standard treatment,” metformin.5 On top of that, O Positiv happens to use a 40:1 myo-inositol to D-chiro-inositol ratio in its supplement, which researchers explain is “the best for PCOS therapy aimed at restoring ovulation and normalizing important parameters in these patients.”6
DIM, while promising for hormone balance in general, has only one PCOS-related piece of research available at the time of this writing. It’s a 2019 case report about a patient with PCOS who, with the use of DIM and acupuncture therapy, experienced a normalized menstrual cycle and a reduction in unwanted hair growth.68
Pricing details
Unlike our other picks, O Positiv’s pricing structure for Cycle Support is a little bit more complicated. There are a couple of different factors involved when purchasing from O Positiv, like bulk purchase discounts and varying subscription deals. The chart below covers the pricing details.
| One-time purchase | Subscription | |
|---|---|---|
| One bottle | $42.99 | $34.99 |
| Two bottles | $75.98 ($37.99 each) | $63.98 ($31.99 each) |
| Three bottles | $108.00 ($36.00 each) | $90.00 ($30.00 each) |
O Positiv offers customers a 60-day risk-free “happiness guarantee” on up to two bottles of product. Depending on customer support’s instructions, you may or may not have to return the products.
Alternatives to female hormone balance supplements
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 “intensive” route than a supplement, hormone replacement therapy, or HRT, is a relatively safe and effective option for those dealing with certain hormone-related concerns (typically menopause, when discussing HRT for female hormones). 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 first 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 things such as a complete blood count (CBC), comprehensive metabolic panel (CMP), and others 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 — all offer kits that measure various aspects of AFAB women’s health, including a wide range of female hormones. Tver, 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
FAQ about female hormone balance supplements
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Innerbody uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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