Best Supplements for Hormone Health: What Actually Works for Women 35+

If you've typed "best supplements for hormone health" into Google lately, you've probably ended up more confused than when you started. There's a lot of noise out there — and a lot of products that are more marketing than science.

I'm Jessie, a registered nurse and strength training advocate for women 35+. I'm skeptical of the supplement industry by nature — most of it is overpriced, under-researched, and honestly kind of a scam. So when I talk about supplements for hormone health, I mean the ones that are actually backed by research and that I personally use.

This post covers the key hormones that shift after 35, what symptoms those shifts cause, and which supplements have legitimate evidence behind them for supporting hormone health in women.

What's Actually Happening to Your Hormones After 35

Before we talk supplements, it helps to understand what you're actually dealing with.

Estrogen begins to fluctuate in your mid-to-late 30s, well before official perimenopause. Estrogen plays a role in muscle building, bone density, mood regulation, sleep quality, and fat distribution. Very important as far as body composition goes! As it declines, women experience changes in all of these areas — often before they realize their hormones are the reason.

Progesterone declines earlier and more steeply than estrogen for most women. Low progesterone is associated with sleep disruption, anxiety, mood instability, and irregular cycles. Many women in their late 30s are essentially in a low-progesterone state without knowing it. We just accept these symptoms as 'normal' - but how do we know unless we know?

Cortisol — your primary stress hormone — becomes more disruptive as estrogen and progesterone decline. Estrogen and progesterone both have a buffering effect on cortisol. When they drop, cortisol's effects become more pronounced. This is why women in perimenopause often feel more stressed, more reactive, and less resilient than they used to.

Thyroid hormones can also become dysregulated during this period. Thyroid issues are significantly more common in women than men, and hormonal transitions can act as a trigger. Fatigue, weight changes, hair loss, and brain fog that don't respond to diet and exercise changes are worth discussing with your doctor.

Insulin sensitivity decreases as estrogen declines, making blood sugar regulation harder. This is why women after 35 often notice they're holding weight differently — particularly around the midsection — even when their diet hasn't changed. Sound familiar?

Understanding which of your hormones is most out of balance is the first step. A good functional medicine doctor or gynecologist can run a hormone panel to give you a clearer picture. There are even companies online that let you hand pick your lab orders to fill at a nearby lab. There is power in knowing your numbers. Supplements work best when they're targeted at what you actually need — not just thrown at the wall.

The Supplements With Real Evidence Behind Them

1. Magnesium Glycinate

Best for: Sleep, cortisol, anxiety, bone health, muscle recovery

Magnesium is involved in hundreds of enzymatic processes in the body — and most women are deficient. Research consistently shows taking magnesium improves sleep quality, reduces anxiety, aids bone density, and helps regulate cortisol. The glycinate form is the most bioavailable and least likely to cause digestive issues.

During perimenopause specifically, declining estrogen reduces magnesium absorption, making deficiency even more common. The downstream effects show up as poor sleep, muscle cramps, heightened anxiety, and increased sensitivity to stress — all of which are also common perimenopause symptoms, which is why magnesium deficiency often gets missed.

Dose: 200–400mg elemental magnesium nightly before bed.

I use Nature's Bounty Magnesium Glycinate — consistent quality and well-absorbed. Bonus: budget friendly.

2. Vitamin D3 + K2

Best for: Bone density, immune function, hormone production, mood

Vitamin D is technically a hormone precursor, not just a vitamin — and it plays a direct role in the production of estrogen, progesterone, and testosterone. Research shows that low vitamin D is associated with more severe perimenopause symptoms, lower bone density, increased inflammation, and impaired immune function and so many other important things.

The K2 pairing matters. Vitamin D3 increases calcium absorption — K2 ensures that calcium goes into your bones rather than your arteries. Taking D3 without K2 is a missed opportunity at best and potentially counterproductive at worst.

Most people living in northern climates or spending limited time outdoors are deficient. A blood test can confirm your levels — optimal for most women is between 50-80 ng/mL.

Dose: 2000–5000 IU D3 daily, with K2 (MK-7 form is best absorbed). Take with a meal containing fat for better absorption.

I use Trace Minerals D3+K2. These are in drop form and extremely easy to take - just drop them in your protein shake or drip them directly onto your tongue! They have no flavor and are undetectable when mixed into drinks.

3. Omega-3 Fatty Acids (EPA/DHA)

Best for: Inflammation, heart health, brain health, mood, joint health

Omega-3 fatty acids are one of the most well-researched supplements in existence, and the evidence for women in perimenopause is compelling. As estrogen declines, inflammatory markers tend to rise — omega-3s are among the most effective tools for managing chronic inflammation without pharmaceuticals.

Research specifically shows omega-3 supplementation supports cardiovascular health (heart disease risk increases significantly after menopause), mood stability, cognitive function, and joint health. Brain health is worth highlighting here — research shows perimenopausal women have reduced brain glucose metabolism in areas associated with Alzheimer's risk, and omega-3s are among the nutrients that support brain protection during this transition.

For hormone health specifically, EPA-dominant omega-3s show the strongest evidence for mood and inflammation support.

Dose: 1–2g EPA+DHA daily. Look for third-party tested products to ensure purity and potency. This is important because there are a lot of stinky (literally) fish oils out there. If it stinks, it's rancid, don't take it.

I use Carlson's Lemon Fish Oil — one of the cleanest on the market with no fishy aftertaste. The lemon flavor tastes like a lemon starburst! I mix this with my liquid multivitamin (which also has a fruity taste) and it's like a tasty fruity shot.

4. Ashwagandha

Best for: Cortisol, stress response, sleep, energy, thyroid support

Ashwagandha is an adaptogen — meaning it helps your body adapt to and regulate its stress response. For women over 35 dealing with elevated cortisol, this one has solid research behind it.

Studies show ashwagandha supplementation reduces cortisol levels, improves perceived stress and anxiety, supports sleep quality, and may help regulate thyroid hormones — particularly relevant for women experiencing subclinical thyroid changes during hormonal transition. Research also suggests it may support estrogen balance and reduce some menopausal symptoms by modulating the endocrine system.

The key word with ashwagandha is adaptogenic — it doesn't suppress cortisol across the board, it helps normalize it. If your cortisol is too high, it helps bring it down. If it's dysregulated, it helps stabilize it.

Dose: 300–600mg of a standardized extract daily. KSM-66 is the most studied form.

I use Youtheory Ashwagandha. This supplement is one that I have had a noticeable effect from personally. I could take after just a few weeks of consistent use, that my stress response changed. I will forever be a fan of this supplement because of how it changed my perception and response to everyday life.

5. Creatine

Best for: Muscle building, bone density, brain health, energy

This one surprises people — creatine is usually associated with bodybuilders, not hormone health. But the research on creatine for women over 35 is genuinely impressive, and exercise physiologist researchers increasingly consider it one of the most important supplements for this demographic.

As estrogen declines, muscle protein synthesis becomes less efficient — a phenomenon called anabolic resistance. In other words, your body has a harder time building and maintaining muscle. Creatine directly supports the cellular energy system used during strength training, helping offset some of this decline. Studies show creatine supplementation in women increases muscle mass, improves strength, supports bone density, and — importantly — supports cognitive function and brain health.

Research also shows creatine is particularly beneficial for women during hormonal transitions. It helps maintain the lean muscle mass that keeps your metabolism functioning, supports energy production, and may reduce fatigue associated with estrogen fluctuation.

Dose: 3–5g daily. Timing doesn't matter — consistency does. No loading phase required.

I use Orgain Creatine.

6. B Vitamins (especially B6 and B12)

Best for: Energy, mood, hormonal activity regulation, nervous system support

B vitamins are involved in hormone metabolism — specifically in the liver's ability to process and clear excess estrogen. B6 in particular is recognized for contributing to normal regulation of hormonal activity and supporting neurotransmitter production (serotonin, dopamine) which directly affects mood.

B12 deficiency is common in women over 35, particularly those who eat less red meat or take metformin. Symptoms of B12 deficiency — fatigue, brain fog, mood changes — overlap significantly with perimenopause symptoms, making it easy to miss.

A high-quality multivitamin that includes methylated B vitamins (methylcobalamin for B12, pyridoxal-5-phosphate for B6) is often the easiest way to cover this base.

I use MaryRuth's Multivitamin — clean ingredients, methylated forms. It tastes good, has great ratings, and is third party tested.

7. Probiotics

Best for: Estrogen metabolism, gut-hormone connection, inflammation

The gut microbiome plays a direct role in estrogen metabolism through a collection of bacteria called the estrobolome. These bacteria produce an enzyme that helps reactivate estrogen for recirculation — when the microbiome is disrupted, this process is impaired, contributing to estrogen imbalance.

Research connecting gut health to hormone health is growing rapidly. A disrupted microbiome is associated with more severe perimenopause symptoms, higher inflammation, and impaired estrogen clearance. Probiotic supplementation — combined with a fiber-rich diet — supports a healthier estrobolome and better hormone metabolism.

Look for a multi-strain probiotic with at least 10 billion CFU from clinically studied strains.

What About Thorne?

For women who want clinical-grade, third-party tested versions of these supplements, Thorne is a great, trustworthy brand. As an RN, testing standards and ingredient quality matter to me — and Thorne is one of the few brands that consistently delivers on both. Their NSF certification means what's on the label is what's in the bottle.

What the Research Doesn't Support (Yet)

In the interest of being honest — a few things that get marketed heavily for hormone health don't have strong enough evidence to recommend:

Black cohosh — some studies show modest benefit for hot flashes but results are inconsistent, and there are rare reports of liver toxicity. Worth discussing with your doctor before trying.

Maca root — some promising early research on energy and libido, but studies are small and inconsistent. Not enough evidence to recommend as a primary hormone support supplement.

Soy isoflavones — the research is genuinely mixed. For some women with certain estrogen receptor profiles they may help, for others they may not. This one really warrants a conversation with your healthcare provider.

The Bottom Line

For women over 35, the supplements with the strongest evidence for hormone health are:

• Magnesium glycinate — for sleep, cortisol, and bone health

• Vitamin D3 + K2 — for hormone production, bone density, and mood

• Omega-3 fatty acids — for inflammation, heart health, and brain health

• Ashwagandha — for cortisol regulation and stress response

• Creatine — for muscle, bone, brain, and metabolic health

• B vitamins — for energy, mood, and hormone metabolism

• Probiotics — for estrogen metabolism and gut-hormone connection

Start with the ones that address your most pressing symptoms. You don't need to take everything at once — in fact, starting one at a time and giving it 4–8 weeks lets you actually know what's working.

And as always — supplements work best alongside the foundations: heavy strength training, adequate protein, consistent sleep, and stress management. No supplement can replace those.

Want to Pair Your Supplements With a Training Plan?

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Jessie Johnston is a Registered Nurse and founder of Fit & Free Life, where she helps women 35+ build real strength, balance their hormones, and feel completely at home in their bodies. Find her on TikTok @fitandfreelife and Instagram @fitandfree_life.