The Best Supplements for Women’s Hormonal Balance
The supplement industry is overflowing with expensive gimmicks, but the truth is: your diet comes first. Before buying fancy pills, focus on whole foods, protein, and stress management. However, a few science-backed supplements can help support hormonal balance.
🔹 1. Protein Powder (Essential for Women!)
Why? Most women under-eat. And we are chronically under eating protein, which is crucial for hormone production and metabolism.
Best Option: A clean whey, pea, or collagen protein.
Top tip: a lot women (for many reasons) are lactose intolerant (so end up bloated, with a sore stomach or constipation/diarrhoea after eating lactose rich foods like milk, whey/casein protein). If this is you then opt for either a vegan protein OR a whey ISOLATE which has had the lactose taken out.
How to use it: The easiest, cheapest quickest way to get your 30g of protein in before 10am is to make a smoothie with protein - my fave combo is salted caramel Whey Isolate with a teaspoon of peanut butter, half a banana, ice and water - more recipes & tips in my high protein recipe book in my free downloads section
Free downloads section
🔹 2. Creatine (The Most Researched Supplement for Women)
Why? Creatine improves brain function, energy, and muscle recovery. Meaning that you should be able to lift heavier/run faster/train more efficiently if you take this on a regular basis.
Evidence: Creatine is highly researched for women’s health (Smith-Ryan et al., 2021; Dolan et al., 2023).
How to Take: 3-5g daily for cognitive & physical benefits during/after exercise - keep it in your gym back and scoop it when you get ready to train
🔹 3. Magnesium (The “Anti-Stress” Mineral)
Why? Supports sleep, PMS relief, and nervous system regulation.
Best Forms: Magnesium glycinate or citrate.
How to take it: The best time is just before bed as it will help your muscles relax, recover & send you into a deeper sleep.
🔹 4. Omega-3s (Essential for Inflammation & Hormones)
Why? Balances inflammation, improves cognitive function and supports cycle health.
Best Source: Wild-caught fish, flaxseeds, or a quality supplement.
How to take it: The best time is just after a big breakfast in the morning so
⚠️ Don’t waste money on: detox teas, expensive “hormone-balancing” blends, or extreme supplements.
🍽 Food first, supplements second. Want a simple, science-backed approach to hormonal balance? Let’s work together.
📩 Need help balancing your hormones & reclaiming your energy? My coaching gives you the tools to thrive naturally—without expensive fads.
If you are ready to change your life, work with me here
See how Georgia balanced her hormones and lost a stone in 4 months & other success stories