We might not be able to see them, but our hormones dictate how we feel on a daily basis. From sleep quality and mood to energy, concentration and even appetite, these chemical messengers influence more than we realise.
Hormones can become imbalanced due to several factors like age, underlying health conditions, the menstrual cycle and those hormonal curveballs that come with perimenopause. This can show up as sleep struggles, a low sex drive, hot flashes, energy crashes, unexplained weight gain, fertility issues or pesky breakouts.
Understanding the role hormones play in overall health makes it easier to build a wellness routine that supports balance. If these symptoms start becoming a daily nuisance, it’s worth speaking to your GP or booking a blood test to check for any hormonal imbalances. Even if your results come back within the ‘normal’ range, there are still plenty of ways to keep hormones functioning at their best.
Small, consistent daily habits can make a noticeable difference. Prioritising sleep, eating at regular intervals, balancing blood sugar, cutting back on caffeine and alcohol (especially in the evening) and getting daily movement all help to support the endocrine system. It’s also worth taking a look at your exposure to environmental toxins, particularly hormone-disrupting ‘forever chemicals’ like PFAS. While they’re not a replacement for healthy habits, the right supplements can provide additional support when it comes to easing hormone related tiredness, PMS and unpredictable mood swings.
A few hero ingredients to know and why they matter:
Adaptogens
Ashwagandha is one of the most talked-about adaptogens - a group of herbs that help the body handle stress. Chronic stress can increase cortisol levels, which can disrupt sleep, mood and blood sugar. Ashwagandha has been shown to regulate the stress response system, helping to bring cortisol back into a balance and support mental wellness. Try Ancient & Brave True Ashwagandha.
Maca root is another well-loved adaptogen that is often used to support hormonal health. Some studies suggest it may help balance oestrogen levels and ease symptoms of menopause, including hot flashes, night sweats and low libido.
Magnesium
Magnesium is having a moment and for good reason. This multi-tasking mineral supports sleep, muscle recovery and nervous system health. If stress or hormonal changes are keeping you up at night, magnesium can activate the parasympathetic nervous system - the part that tells the body that it’s safe to relax. It also supports the production of melatonin, the hormone that controls the sleep-wake cycle, making it easier to drift off. Try Inessa Magnesium which is filled with three bioavailable forms of magnesium.
Zinc plays a role in hormone health by aiding testosterone production, balancing key hormones, boosting immunity and calming inflammation. Wild Nutrition Zinc Plus is a convenient one-a-day capsule with added B vitamins to increase energy, support fertility and ease PMS symptoms.
Vitamin D
Often overlooked, vitamin D helps regulate reproductive hormones in both women and men. It supports ovarian function, menstrual regularity and embryo implantation, and in men, it's linked to better sperm quality and testosterone levels. Given how little sunshine the UK sees for half the year, a daily spritz of Bare Biology Beam & Balanced Vitamin D3 and K2 Spray can keep levels topped up.
It's important to speak to your GP before starting any new supplement to ensure it is safe and appropriate for your individual needs.
