The Best Supplements For Cycle Syncing + Hormonal Balance

before we dive in—i’ll always recommend getting as many nutrients as possible from real, whole foods first. your body loves vitamins + minerals in their natural form, + food often also contains the nutrients that help with absorption. but let’s be real—sometimes life is busy, stress levels are high + your hormones need a little extra support. this is where supplementation can come in handy.

here are some of the most helpful supplements for supporting your body through each phase of your cycle—+ for overall hormone health:

magnesium (especially during the luteal phase)

magnesium is your PMS star. it helps to ease cramps, reduce bloating, improve sleep, and calm irritability. many women are deficient in magnesium to begin with, but especially if you're under a lot of stress +/or drinking lots of caffeine.

supplement form: magnesium glycinate or citrate (300–400 mg/day)
best for: PMS symptoms, sleep, stress + muscle relaxation
food sources: dark leafy greens, dark chocolate, pumpkin seeds, almonds + black beans

b-complex vitamins

b vitamins (especially b6 + b12) support hormone production, energy levels + mood balance—all super important during the luteal phase +menstruation.

supplement form: a full-spectrum b-complex supplement
best for: fatigue, mood swings, cravings, hormone detox
food sources: eggs, beef liver, leafy greens, legumes

omega-3 fatty acids

omega-3s reduce inflammation, support skin + brain health, + help to regulate hormone production. they also support smoother periods + reduce menstrual cramps.

supplement form: High-quality fish oil or algae oil
best for: cramps, skin issues, brain fog, inflammation
food sources: salmon, sardines, chia seeds, flaxseeds

vitamin d

vitamin d acts more like a hormone in the body + plays a key role in ovulation, immune support + mood regulation. many of us are low—especially if we live in cooler climates or spend a lot of time indoors.

supplement form: vitamin D3
best for: hormone balance, immunity, mental clarity
food sources: egg yolks, mushrooms, fatty fish, fortified foods, sunlight!

seed cycling (flax, pumpkin, sesame, sunflower)

seed cycling isn’t a supplement in the traditional sense, but it’s a super powerful way to use food to naturally support your hormones.

days 1–14: 1 tbsp ground flax + pumpkin seeds daily

days 15–28: 1 tbsp ground sesame + sunflower seeds daily

best for: gentle hormone balance, PMS + regulating cycles

adaptogens (use with caution)

adaptogenic herbs like ashwagandha, maca + rhodiola help your body adapt to stress, which is key for balanced hormones. but these can be strong—start with small amounts + tune into your body.

best for: stress-related imbalances, irregular cycles, low energy
(always check with a provider, especially if pregnant or breastfeeding.)

supplements can be a helpful tool in your cycle syncing journey, but they’re not a magic cure-all pill. start with prioritizing whole foods, sleep, stress reduction + movement + add in supplementation only where necessary.

DISCLAIMER: this blog is for informational purposes only + is not intended as medical advice. i am not a doctor + cannot diagnose, prescribe, or treat. please always consult your healthcare provider before starting any new supplement—especially if you’re pregnant, nursing, or taking medication.