Supplements

Let’s start with supplements. If you’re a midlife woman—or a woman in general—you’ve probably been bombarded with messaging and advertising about supplements that claim to fix everything: melt fat, reverse aging, and bring back your 20-year-old energy. These quick-fix promises often prey on women’s insecurities and struggles during this phase of life. Supplements are not inherently bad. There are some I use strategically in my practice that can make a real difference. But it’s important to remember what the word “supplement” means—they are supplemental to diet and lifestyle. Supplements can help correct nutrient deficiencies and support imbalances, but they don’t create change. Hormones respond to the environment we live in. If your lifestyle is sending constant signals of stress—through poor sleep, overexercise, skipped meals, lack of boundaries, or burnout—a supplement will only act as a short-term bandage. It might help for a while, but it won’t bring lasting balance. That’s why I placed supplements at the end of this program. They can only enhance your results once the foundations—nutrition, rest, light exposure, movement, and mindset—are in place. There are no magic pills. The goal is to send consistent messages of safety to the body while nourishing it daily. Key Nutrients for Hormonal Health Before talking about specific supplements, let’s review key nutrients that are essential for hormonal balance. Food should always be your first source of these nutrients, and supplements are there to fill in the gaps. Retinol (Vitamin A) Many women are low in retinol, the active form of vitamin A found only in animal foods such as egg yolks, dairy, oily fish, and liver. Retinol supports the conversion of cholesterol into pregnenolone and progesterone and is vital for thyroid function and skin health. You may already be using retinol creams on your skin, but your body also needs it internally for true hormonal support. Vitamin C Vitamin C supports the adrenals, liver, thyroid, and ovarian function. Great sources include citrus fruits, guava, acerola berries, peppers, and well-cooked broccoli. Avoid too many raw cruciferous vegetables, as they can suppress thyroid function. Minerals Minerals like zinc, copper, and magnesium act as cofactors for countless hormonal and detoxification processes. Mineral-rich foods include fruits, seafood, shellfish (especially oysters), organ meats, dairy, cooked greens, nettle, coconut water, bone broth, and quality salt. Minerals are like the spark plugs of the body. B Vitamins Especially vitamin B6, which supports the corpus luteum, responsible for progesterone production in the luteal phase. B vitamins are found in whole grains, animal foods, brewer’s yeast, meat, seafood, liver, and potatoes. If supplementing, use a B complex rather than individual B vitamins, as they work synergistically and can become imbalanced when taken alone. Phyto- and Phytoprogesterones We’ve talked about phytoestrogens such as soy and flaxseeds, but there are also plant compounds that support progesterone activity—known as phytoprogesterones. These include: Kaempferol (found in rocket, leeks, capers, dill) Apigenin (found in chamomile, cherries, apples, grapes, onions, parsley) Naringenin (found in oranges, orange peel, marmalade, bergamot, cherries, tomatoes) Including a variety of these foods in your diet helps support natural hormone balance. Key Supplements for Hormonal Health Vitamin E One of my favorite hormonal support nutrients. Vitamin E (in mixed tocopherols form) is a potent antioxidant that helps balance estrogen and progesterone, and counteracts inflammation from polyunsaturated fats and seed oils. It’s especially useful when eating out, where seed oils are common. Be cautious of supplements that contain soybean or sunflower oil as emulsifiers—even high-quality brands do this. I’ll share brands that don’t. The name “tocopherol” comes from the Greek word for childbirth, symbolizing fertility and vitality. Vitamin E supports hormonal harmony and can be used for a few months to balance estrogen-progesterone ratios or as needed when dining out. Myo-Inositol Myo-inositol is a byproduct of glucose metabolism and supports insulin sensitivity, thyroid function, and cycle regulation. It’s especially helpful for women with PCOS or those experiencing irregular cycles. It also supports gut health, lipid metabolism, and iodine absorption. You can take about 4 grams per day dissolved in water. Try one supplement at a time for about three months, as it takes that long to affect egg and hormone quality. Collagen and Gelatin These are food-based supplements that support skin, hair, nails, gut health, and sleep. They help balance the amino acids from muscle meats and are rich in glycine, an anti-stress nutrient. If you’re not regularly consuming bone broth or collagen-rich meats, add collagen powder to coffee or smoothies, or make gelatin gummies or marshmallows. Freeze-Dried Organ and Oyster Capsules If you dislike eating organ meats or can’t access them, you can use freeze-dried beef liver or oyster capsules. Whole foods are always preferred, but these are good alternatives when traveling or for those who can’t tolerate the taste. Trace Mineral Drops If you’ve been under prolonged stress, you may be mineral-depleted. Adding a few trace mineral drops to filtered water (5–6 drops, not the full 40 often suggested) can gently replenish minerals and support hydration. Helpful Herbs Vitex (Chasteberry) Vitex helps regulate estrogen-progesterone balance by acting on the pituitary gland, which influences progesterone production. Take it as a tincture (not capsules), once daily at the same time each day. Be consistent for three months before evaluating results. Nettle A mineral-rich, adrenal-supportive herb high in calcium, potassium, and magnesium. It strengthens hair, skin, nails, and helps calm the nervous system. Drink it as a tea or infusion. Dandelion and Milk Thistle Dandelion supports liver detoxification and bile flow, while milk thistle protects the liver from toxins. Milk thistle is best as a tincture, especially if you’ve been exposed to chemicals or alcohol. Red Raspberry Leaf Traditionally used in pregnancy, this herb also acts as a phytoprogesterone and tones the uterus. Drink it as a tea during the luteal phase (second half of the cycle). Cascara Sagrada A potent herb for gut motility and constipation, cascara works gently without irritating the gut lining (unlike senna). It must be well-aged—the brand I recommend is Saturae, sourced from Italy. Take a small amount of powder in hot water after food, as it’s very bitter. It also contains emodin, an anti-inflammatory compound that supports gut health. Use it occasionally, especially when traveling or when digestion slows, not daily. Putting It All Together You don’t need to take all of these supplements. Choose the one or two that resonate most with your current needs. If your lifestyle and nutrition are already improving and you feel better, you may not need any at all. The two I like to keep on hand are: Vitamin E — for protection when eating out or traveling. Cascara Sagrada — for supporting healthy elimination when needed. Once you’ve established these foundations, we’ll move on to what to look out for when getting some.