The best vitamins to balance hormones naturally

Hormones don’t work in isolation. They’re part of a finely tuned orchestra—and when one section falters, the ripple effect can impact everything from mood to metabolism, sleep to skin. During menopause, when hormonal fluctuations are at their most extreme, the body’s nutritional demands shift too.

Declining oestrogen, increased inflammation, and rising cortisol can all deplete vital nutrients. At the same time, digestive efficiency often declines, meaning even the best diet may not deliver what your body needs. This guide explores the best vitamins to balance hormones naturally, how they work, and where you can find them—both in whole foods and in targeted support like our MPOWDER blends.

Why we lose nutrients in midlife

The transition through perimenopause and menopause puts the body under physiological stress. Common culprits for nutrient depletion during this phase include:

• Increased cortisol from disrupted sleep, emotional strain, and metabolic shifts
• Lower oestrogen, which affects how we absorb calcium, magnesium, and B vitamins
• Changes in digestion, reducing uptake of fat-soluble vitamins and gut-produced nutrients like biotin
• Inflammation, which can accelerate the breakdown of antioxidants and key minerals
  Supporting your body with the right vitamins can ease symptoms and help rebalance your system. Let’s look at five of the most impactful.

Magnesium – for calm, sleep and hormone conversion

• Magnesium is a co-factor in over 300 enzymatic reactions—including those needed to regulate oestrogen, progesterone and cortisol.
• Magnesium helps modulate the HPA axis, reducing the impact of stress on hormonal balance.[¹]
• It also supports better sleep quality, reduces PMS-like symptoms, and promotes insulin sensitivity, which can decline post-40.
• In menopause, magnesium levels are often lower due to increased urinary loss and stress-related depletion. We use magnesium bisglycinate (highly bioavailable and gentle on the gut) in MOOD-FOOD and magnesium malate in PERI-BOOST and MENO-BOOST for ongoing support.

Ahiflower® oil – the next-gen omega for inflammation and hormonal harmony

• Unlike many plant oils, Ahiflower® delivers a complete spectrum of omega fatty acids (including rare SDA and GLA), converting efficiently into EPA—an omega-3 typically only found in fish oil.
• It supports cell membrane health, key for effective hormone signalling
• GLA in Ahiflower is shown to reduce inflammation and help with breast tenderness, mood changes, and dry skin during menopause[²]
• Unlike fish oil, it’s sustainably grown and gentle on digestion
• We include Ahiflower® oil in MENO-BOOST because it offers the anti-inflammatory support many women need, without the ecological or ethical concerns of marine oils.

Biotin – for skin, hair, and metabolic stability

• Biotin (vitamin B7) is essential for keratin production, helping to reduce hair thinning and brittle nails—common complaints in menopause.
• Also supports blood sugar regulation and fatty acid metabolism, which can impact weight and energy
• Gut changes in menopause may reduce biotin synthesis, making dietary and supplemental support important
• You’ll find biotin in our MOOD-FOOD blend, formulated to support emotional balance, energy, and skin health in tandem.

Selenium – a quiet powerhouse for thyroid and immune health

• Selenium is a trace mineral with a big impact on thyroid function, detoxification, and antioxidant activity—all critical for women in midlife.
• It supports conversion of thyroid hormones (T4 to active T3), helping with mood, metabolism, and fatigue
• Plays a protective role in the ovaries and breast tissue
• A study in Menopause Review found that selenium status is often lower in women with menopausal symptoms and may be linked to increased cardiovascular risk[³]
• We include selenium in every core blend at MPOWDER—PERI-BOOST, MENO-BOOST, and MOOD-FOOD—in a form the body can absorb and utilise effectively.

B Vitamins – for energy, mood and nervous system health

• The B vitamin family (especially B6, B9 and B12) plays a central role in methylation, neurotransmitter production, and hormone metabolism.
• B6 is known to support oestrogen clearance, reducing irritability and bloating[⁴]
• B12 and folate help produce serotonin and dopamine, easing anxiety and supporting motivation
• B vitamins are often depleted by stress, alcohol, caffeine, and poor absorption—all common in menopause
• Our entire range includes a complete B-complex, carefully dosed to meet midlife needs. PERI-BOOST, MENO-BOOST, and Mood Food are all rich in bioactive B vitamins, including methylated folate for superior absorption.

Final word: Supporting your body, naturally

Navigating hormonal shifts can feel overwhelming—but the right nutritional foundation can make a meaningful difference. The best vitamins to balance hormones naturally aren’t quick fixes, but over time they work with your body to restore energy, improve mood, and reduce symptoms from the inside out.

At MPOWDER, we combine these vitamins with evidence-backed botanicals to create formulations that meet you where you are—in perimenopause, menopause, and beyond.
Always consult your health practitioner before starting a new supplement, particularly if you are on medication or managing a health condition.