As we move through our 40s, many things begin to shift—our priorities, our energy, and yes, our hormones. For women especially, this stage of life often brings the first signs of perimenopause, along with unexpected changes in mood, sleep, weight, and overall well-being. But here’s the good news: you’re not powerless in the face of these changes.
Nature offers a variety of gentle yet powerful solutions to help restore balance. From adaptogenic herbs to essential nutrients, the right combination of natural supplements can support your body’s hormone production, reduce symptoms of imbalance, and help you feel more like yourself again—without the need for synthetic hormones or invasive treatments.
In this post, we’ll explore 7 of the most effective natural supplements that can help you rebalance your hormones after 40, improve your energy levels, and bring a sense of calm back to your everyday life. Whether you’re navigating perimenopause, dealing with adrenal fatigue, or just want to support your overall hormonal health, these natural remedies can make a meaningful difference.
Why Hormonal Balance Matters After 40
Let me tell you—once you hit your 40s, your body starts sending little signals that things are shifting. You might feel more tired than usual, gain weight even though your routine hasn’t changed, or find yourself snapping at people for no real reason. Sound familiar? Trust me, you’re not alone. These are some of the classic signs that your hormones are starting to change.
After 40, most women begin transitioning into perimenopause—that in-between phase before menopause officially kicks in. During this time, key hormones like estrogen, progesterone, and even testosterone can fluctuate wildly. And when they’re out of balance, everything feels off: your mood, your sleep, your skin, your energy—you name it.
The thing is, our hormones are like messengers. They help regulate everything from our metabolism and sleep to our mood and sex drive. When they’re balanced, we feel good—calm, energized, clear-headed. But when they’re not, life can feel like a rollercoaster you didn’t sign up for.
The good news? You don’t have to just “put up with it.” Supporting your body with the right natural supplements, lifestyle tweaks, and a bit of self-care can make a huge difference. I’ve been there—and I can honestly say that learning how to work with my body, not against it, changed everything.
7 Natural Supplements to Support Hormone Balance After 40
When it comes to feeling more like yourself again, natural supplements can be a powerful part of your toolkit. I’ve tried a number of them over the years, and while every woman’s body is different, these seven have consistently helped me—and many others—feel more balanced, energized, and in tune with our cycles.
Here are the ones I recommend looking into:
1. Ashwagandha – For Stress and Adrenal Support
This is my go-to when life feels overwhelming. Ashwagandha is an adaptogenic herb, which means it helps your body adapt to stress. It’s especially helpful if your cortisol levels (your stress hormone) are all over the place. Balanced cortisol can improve sleep, reduce anxiety, and even help with stubborn belly fat.
2. Maca Root – For Energy and Hormone Balance
Maca has been used for centuries to support female hormone health, especially during perimenopause. I found it gave me a noticeable boost in energy and mood—plus, it’s great for libido. Maca doesn’t contain hormones but works with your endocrine system to help bring things back into balance.
3. Chasteberry (Vitex) – For Menstrual and Progesterone Support
If your cycles are becoming irregular or you’re dealing with PMS that feels worse than it used to, Vitex might help. It supports progesterone production, which often starts to decline in your 40s. It’s especially useful if you’re experiencing heavy periods, breast tenderness, or mood swings before your cycle.
4. DIM (Diindolylmethane) – For Estrogen Metabolism
This one was a game-changer for me. DIM helps your body process and eliminate excess estrogen, which is often behind symptoms like bloating, weight gain, and moodiness. It’s found naturally in cruciferous veggies (like broccoli), but taking it in supplement form gives your body extra support.
5. Omega-3 Fatty Acids – For Inflammation and Hormone Production
Healthy fats are essential for hormone health, and Omega-3s are some of the best. They help reduce inflammation, support your brain and heart, and assist your body in making hormones. If you’re not eating a lot of fatty fish, a good fish oil supplement can really help smooth things out.
6. Magnesium – For Sleep, Mood, and Thyroid Support
I used to underestimate magnesium until I started taking it regularly. It helps with sleep, anxiety, muscle tension, and even supports your thyroid, which plays a huge role in your energy levels and metabolism. It’s also great for perimenopause-related insomnia.
7. Vitamin D – For Mood and Hormonal Health
Low vitamin D levels are super common in women over 40—and they can affect everything from your mood to your immune system. It’s a simple supplement, but it can make a big impact when your levels are low (which a lot of us find out during routine bloodwork!).
Each of these supplements supports your hormones in a different way. And while they’re natural, it’s always a good idea to check in with your healthcare provider before starting anything new—especially if you’re already taking medications or managing other health conditions.
How Lifestyle Supports the Effectiveness of Supplements 💪🌿
Here’s something I’ve learned the hard way: no supplement can outdo a stressed, sleep-deprived, sugar-fueled lifestyle. Trust me, I tried. 😅 The truth is, natural supplements work best when they’re paired with daily habits that support your hormones from the inside out.
Let’s talk about the three biggest lifestyle shifts that made a real difference for me:
1. Nourish Your Body with Real Food 🥦🥑
What you eat truly matters. Think of food as the foundation of your hormonal health. Focus on:
- Healthy fats like avocados, nuts, seeds, and olive oil (they’re the building blocks of hormones)
- Protein with every meal to support blood sugar stability
- Cruciferous veggies (broccoli, cauliflower, kale) to help your body process estrogen
- Reduce sugar and refined carbs—they wreak havoc on your insulin and cortisol levels 😵💫
Tip: Start your morning with a high-protein, low-sugar breakfast to avoid that afternoon crash!
2. Manage Stress Like a Pro 🧘♀️💆♀️
If there’s one hormone that loves to throw everything off, it’s cortisol—your stress hormone. High cortisol can lower your progesterone, mess with your sleep, and even cause weight gain.
What helps:
- Daily movement (walking, yoga, dancing—whatever brings joy)
- Breathwork, journaling, or short meditations 🧘♀️
- Saying “no” more often without guilt 🙅♀️ (a form of hormone-loving self-care!)
Even just 10 minutes of quiet time each day can make a difference.
3. Prioritize Sleep and Recovery 😴🌙
Good sleep is everything when it comes to hormone health. That’s when your body resets, your liver detoxes excess estrogen, and your cortisol drops.
Try:
- Getting to bed before 11 PM when possible
- Avoiding screens and heavy meals before bed
- Taking magnesium or sipping a calming tea to help you unwind
If sleep feels impossible right now, you’re not alone—but small steps add up.
Supplements give your body the tools, but your daily choices set the stage. By eating well, managing stress, and getting restorative sleep, you’re giving those powerful herbs and nutrients a much better chance to work their magic.
When to Start and How to Take These Supplements Safely 🌸💊
If you’re new to supplements—or even if you’ve tried a few before—it’s totally normal to wonder where to begin. The truth is, you don’t need to take everything all at once. Start slow, listen to your body, and give yourself some grace along the way. 💖
Here’s what I’ve learned about using natural supplements in a safe, smart, and sustainable way:
1. Start with One or Two Key Supplements 🌱
You don’t have to take all seven to see results. In fact, it’s often better to introduce them gradually. I recommend starting with the one that targets your most pressing symptoms.
✨ Example:
- Struggling with stress and sleep? Try ashwagandha and magnesium.
- Need help with mood swings or heavy periods? Look into Vitex.
- Feeling foggy and tired all the time? Consider vitamin D and maca root.
Give each supplement at least 3–4 weeks to see how your body responds.
2. Choose High-Quality, Clean Products 🔍✅
Not all supplements are created equal. Look for:
- Brands that are third-party tested
- Products free from fillers, artificial colors, and unnecessary additives
- Clear dosage information and organic or wildcrafted herbs when possible
💡 Tip: If the label looks like a novel, it’s probably not the cleanest choice.
3. Talk to a Practitioner You Trust 👩⚕️💬
Even though these are natural, supplements can interact with medications or other health conditions. If you’re on thyroid meds, birth control, or managing something like PCOS or endometriosis, always check in with your doctor, naturopath, or functional health provider first.
Bonus: A practitioner can also help you test for hormone levels, so you can really target what your body needs.
4. Be Patient and Consistent ⏳💖
Natural healing takes time. Some women feel better within a few weeks, while others may need a few months to really notice a shift. What matters most is staying consistent and giving your body the chance to rebalance itself gently and naturally.
Remember, this is a marathon—not a sprint—and every small step you take is progress. 🌷
Empowering Your Hormonal Health Journey After 40 💪🌸
Navigating hormonal changes after 40 can feel overwhelming at times, but it doesn’t have to be a battle. By understanding your body, supporting it with the right natural supplements, and making thoughtful lifestyle choices, you’re taking control of your health and well-being.
It’s about more than just managing symptoms—it’s about honoring your body and embracing this new phase of life with confidence. Whether you’re feeling a bit off-balance or already noticing major changes, know that you don’t have to go through it alone. Natural supplements are a wonderful tool to support you through this journey, but your overall wellness—mind, body, and spirit—deserves attention and care.
So, take a deep breath, trust the process, and give yourself the grace to embrace this chapter of life. 💖 You’ve got this!
I’d love to hear about your experiences. Have you tried any of these natural supplements, or do you have others that have worked for you? Drop a comment below or share your thoughts—let’s keep the conversation going. 😊
📚 Recommended Readings and Expert Advice
Looking to dive deeper into hormone health and natural support after 40? These trusted books and resources have helped countless women (including myself) better understand and work with their bodies—not against them.
💡 Books & Guides
- The Hormone Cure by Dr. Sara Gottfried – A must-read for understanding how hormones work and how to balance them naturally.
- Beyond the Pill by Dr. Jolene Brighten – Great for anyone looking to support hormone health whether on or off birth control.
- WomenCode by Alisa Vitti – Offers a clear, holistic approach to syncing your cycle and balancing hormones through food, lifestyle, and herbs.
🎧 Podcasts & Experts to Follow
- The Dr. Axe Show – Natural health, supplements, and nutrition with a focus on hormone-friendly living.
- The Period Party Podcast – Fun, informative discussions on hormones, perimenopause, and women’s health.
- Dr. Mariza Snyder – Specializes in essential oils and natural remedies for hormone support.
📝 Helpful Websites & Tools
- Aviva Romm, MD – Herbalist and MD with a focus on integrative women’s health.
- Dr. Jolene Brighten – Clinical nutrition and hormone health expert with tons of practical tips.
- Flo Living – Offers hormone-balancing programs and education for every phase of your cycle.
🔗 Sources and Further Reading
Here are some reliable sources to explore or cite if you’d like to learn more:
