7 Gentle Supplements for Hormone Balance and Stress Relief (That Actually Work)
When Your Hormones and Nervous System Feel Out of Sync
Have you ever felt like your hormones and your stress levels were having a messy breakup... inside your body?
One minute you’re snapping at your partner over nothing, the next you’re crying at a dog food commercial. You’re wired at night but dragging your feet all day. It’s like your body’s been hijacked by a moody teenager with no off switch.
If you’ve been Googling things like “why do I feel crazy before my period” or “natural ways to stop anxiety that don’t include a silent retreat in Bali,” you’re in good company.
When your hormones and nervous system are out of sync, everything feels harder. Your body’s trying to keep you safe, but in the process, it’s throwing your energy, mood, sleep, and focus off balance.
And maybe you’ve already tried a few things: the trendy supplement from Instagram, the expensive herbal powder that tastes like lawn clippings, or that “miracle” pill that somehow made you feel worse.
The truth? Healing doesn’t have to be loud, extreme, or expensive. Sometimes, the most powerful changes come from the gentlest nudges.
Today, I’m sharing 7 gentle, research-backed supplements for hormone balance and nervous system support. These aren’t trendy quick-fixes—they’re calming, time-tested tools that help replenish the key nutrients chronic stress depletes, like magnesium, B vitamins, and essential fatty acids. If you’re looking for natural supplements to ease anxiety, improve sleep, and rebalance hormones, these are a great place to start.
Let’s make your inner world a little less chaotic, shall we?
Why Stress Wrecks Your Hormones (and What You Can Do About It)
If your hormones feel like they’re all over the place lately—hello mood swings, weird sleep, and PMS from another planet—stress might be the missing link. Chronic stress doesn't just drain your energy. It quietly depletes the very nutrients and signals your body relies on for hormonal balance.
Your nervous system and endocrine system (aka your hormone messengers) are deeply connected. When one is out of rhythm, the other gets thrown off too. That’s why supporting both your stress response and hormone health—together—is so important.
The Cortisol-Hormone Connection Explained Simply
When your brain perceives stress (even if it’s just from scrolling bad news or juggling too many tasks), it triggers the release of cortisol, your main stress hormone. Cortisol is helpful in short bursts—but when it stays high, it creates chaos.
High cortisol lowers progesterone (which you need to feel calm), messes with estrogen metabolism, and can even suppress thyroid function. Over time, this creates symptoms like anxiety, period problems, low libido, irritability, and burnout.
Supporting nervous system regulation and replenishing stress-depleted nutrients can help calm this cycle and gently bring your hormones back to balance.
Why Your Body Feels Tired, Wired, and All Over the Place
Feeling exhausted during the day but wide awake at night? That’s a classic sign your nervous system and hormones are out of sync. Your cortisol rhythm may be flipped—too low when you need energy, too high when you need to rest.
This “wired but tired” pattern often comes with blood sugar crashes, mood swings, anxiety, and a general sense of overwhelm. It’s not in your head—it’s your body trying to survive.
That’s why nervous system-supportive supplements like magnesium, B6, and adaptogens can be so powerful. They don’t force your body—they gently guide it back to a steadier, safer rhythm.
7 Gentle Supplements That Support Hormone Balance and Calm
Magnesium Glycinate – For Cortisol, Sleep, and Mood Swings
Magnesium glycinate is one of the most calming, bioavailable forms of magnesium—and it’s a game-changer for anxious minds and wired nervous systems. Chronic stress rapidly depletes magnesium, leading to irritability, insomnia, and hormonal imbalance. This gentle mineral helps lower cortisol, ease muscle tension, support GABA (your calming neurotransmitter), and improve deep sleep. It’s especially helpful if you feel overstimulated or struggle to wind down at night. Unlike harsher forms, magnesium glycinate is easy on digestion and won’t cause loose stools. Take it in the evening to support nervous system regulation, hormone balance, and restful, restorative sleep.
Vitamin B6 (P5P) – For PMS, Energy, and Progesterone Support
Vitamin B6, especially in its active form P5P (pyridoxal-5-phosphate), is essential for hormone and neurotransmitter balance. It supports progesterone production, helps break down excess estrogen, and plays a big role in serotonin synthesis—your body’s natural mood stabilizer. Women low in B6 may experience worsened PMS, anxiety, fatigue, or even cyclical rage before their period. P5P is especially helpful for those with MTHFR mutations or sluggish detox pathways. It also supports adrenal function and healthy cortisol rhythms. Start with a low dose and avoid long-term megadosing—B vitamins are powerful, but more isn’t always better.
Rhodiola Rosea – For Adrenal Resilience and Daily Stress
Rhodiola is a revered adaptogenic herb that gently supports your adrenal glands and helps your body adapt to stress without overstimulating it. It’s ideal if you feel mentally foggy, physically drained, or emotionally stretched thin. Rhodiola helps regulate cortisol levels, improve mental clarity, and support energy without the crash of caffeine. Studies show it may even ease mild depression and enhance focus. For best results, take it earlier in the day—it can feel energizing. Avoid if you have bipolar disorder, as it can shift mood states. Rhodiola works beautifully for burnout recovery and daily nervous system regulation.
Evening Primrose Oil – For Hormonal Skin and Mood Balance
Evening primrose oil is rich in GLA (gamma-linolenic acid), a type of omega-6 fatty acid that supports hormonal stability and smooths out cyclical symptoms like breast tenderness, skin breakouts, and mood swings. It’s especially helpful for those with estrogen dominance, low progesterone, or inflamed skin during PMS. GLA also supports healthy prostaglandin production, which can ease period pain and emotional irritability. Evening primrose oil is most effective when taken consistently over a few months. If you’re prone to clotting issues or taking blood thinners, talk to your provider first. This is a gentle, nourishing oil your hormones will thank you for.
Targeted Probiotics – For Gut Health and Estrogen Detox
Your gut plays a key role in hormone regulation—especially in how your body clears excess estrogen. Probiotics help maintain a healthy microbiome and support the estrobolome (the part of your gut that metabolizes estrogen). Look for strains like Lactobacillus rhamnosus GG and Bifidobacterium infantis, which support hormone balance, reduce inflammation, and ease bloating and mood swings. A high-quality probiotic can also calm gut-related anxiety by supporting the gut-brain axis. Always check with your provider if you’re immunocompromised. Probiotics are a quiet but powerful ally in your hormone-balancing and nervous system support toolbox.
Ashwagandha – For Calming High Cortisol and Thyroid Support
Ashwagandha is a grounding adaptogen known for reducing cortisol and helping your body recover from chronic stress. It’s especially helpful if you’re stuck in fight-or-flight, feeling exhausted but anxious, or dealing with thyroid imbalance. Ashwagandha supports HPA axis regulation, improves sleep quality, and may help with mild anxiety and brain fog. It also gently supports thyroid hormones, particularly in cases of subclinical hypothyroidism. Choose standardized forms like KSM-66 or Sensoril for consistent results. While generally safe, avoid during pregnancy unless guided by a practitioner. Ashwagandha works best when taken at night to ease tension and promote deep rest.
Omega-3 Fatty Acids – For Mood, Hormones, and Inflammation
Omega-3s (especially EPA and DHA) are essential for hormone health, brain function, and calming systemic inflammation. These healthy fats support the production of anti-inflammatory prostaglandins, which help ease painful periods, mood swings, and joint pain. Omega-3s are also vital for stabilizing mood and supporting nervous system repair—making them a great choice for anyone navigating anxiety, burnout, or hormonal shifts. Found in cold-water fish or high-quality supplements, omega-3s work best when taken daily. If you’re on blood thinners, check with your provider. These are a go-to for overall hormone and nervous system regulation.
How to Pick the Right Supplements for Hormonal Balance and Nervous System Support
With so many options, it’s easy to feel overwhelmed. But you don’t need to take every supplement on this list. In fact, the most effective approach is often the simplest one—starting slow, staying consistent, and listening to your body.
Begin by identifying your most pressing symptoms. Are you struggling with PMS and mood swings? Feeling wired but tired at night? Battling anxiety, brain fog, or low energy? Choose one or two supplements that directly support those needs. For example, magnesium glycinate is a great place to start if you’re feeling anxious or not sleeping well. If your main issue is hormonal mood changes or premenstrual irritability, vitamin B6 or evening primrose oil may help.
Remember that your body isn’t broken—it’s just trying to rebalance hormones and regulate your nervous system in a world that doesn’t make that easy. These supplements are here to fill in the gaps, not override your body’s wisdom.
If you’re unsure where to start, you’re not alone. Many women find it helpful to talk things through with someone who understands both the science and the sensitivity of healing. That’s why I offer 1:1 functional medicine consultations and created The Garden—a gentle, supportive community where we explore tools like these together.
References:
Magnesium Status and Stress: The Vicious Circle Concept Revisited
Association of magnesium intake with sleep duration and sleep quality
Efficacy of vitamin B-6 in the treatment of premenstrual syndrome
Effects of vitamin B6 on premenstrual syndrome: A systematic review and meta-analysis
The Effectiveness of Rhodiola rosea L. Preparations in Alleviating Stress
Evening Primrose (Oenothera biennis) Oil in Management of Women's Health
Gut microbial beta-glucuronidase: a vital regulator in female estrogen metabolism