Top 5 vitamins every woman needs for hormonal balance

Hormonal imbalance may lead to conditions like obesity, irregular menstrual cycle, hypo or hyperthyroid condition, menopause, polycystic ovary syndrome (PCOS) and polycystic ovary syndrome (PCOD).

Written by Health Desk

February 16, 2025 13:15 IST

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Certain vitamins also play a vital role in managing this hormonal imbalance. (Image Credits: Pixabay)

Maintaining hormonal balance is essential for women’s health as hormones play an essential role in regulating metabolism, physiological processes and various bodily functions like maintaining homeostasis, growth, development and reproduction.

“Hormones also regulate mood and energy levels. Hormonal imbalance may lead to conditions like obesity, irregular menstrual cycle, hypo or hyperthyroid condition, menopause, polycystic ovary syndrome (PCOS) and polycystic ovary syndrome (PCOD). Common symptoms include fatigue, weight changes, mood swings, insomnia, and skin and hair issues,” Aman Puri, Founder, Steadfast Nutrition told Financial Express.com.

Puri also said that intake of certain vitamins can help manage these conditions that may arise due to hormonal changes caused by stress, auto-immune diseases, puberty, pregnancy, menopause, chronic stress and an improper and unhealthy lifestyle.

“Other than the two key hormones estrogen and progesterone, which help manage growth and development and reproductive health respectively, certain vitamins also play a vital role in managing this hormonal imbalance,” he said.

Here are top 5 vitamins that every women needs

Vitamin D: It regulates the production of hormones like estrogen and progesterone which may benefit women during menstruation, pregnancy or menopausal phases. Though available mainly through exposure to the sun, vitamin D can also be obtained through foods like milk, salmon, eggs and mushrooms or fortified foods that support lowering the risk of developing thyroid issues and minimising its symptoms.
Vitamin C: Most popular for its immunity-boosting function due to its high antioxidant content, vitamin C also supports hormonal balance and thyroid health. It helps regulate adrenaline and cortisol levels, improving mood and reducing stress and anxiety. Additionally, vitamin C supports estrogen levels which supports the reproductive and urinary tract. Vitamin C also impacts follicle integrity, managing fertility. Citrus fruits, guava, plums, berries, bell peppers, broccoli, and tomatoes, can help reduce pregnancy complications.
Vitamin B6: Vitamin B6, also known as pyridoxine, helps minimise premenstrual syndrome (PMS) symptoms, promotes better sleep, helps keep the nervous system healthy, and supports immunity. Other than alleviating PMS symptoms, it helps increase progesterone and lower estrogen, which improves the menstrual and ovulation cycles. Vitamin B6 affects the nervous system, supporting neurotransmission of dopamine and serotonin which help in uplifting mood and regulating stress response. Incorporating vitamin B6-rich foods such as milk, egg, fish, green leafy vegetables, bananas, papaya, chickpeas, and sweet potatoes in your diet can help manage hormonal imbalances.
Vitamin B12 (Cobalamin): Vitamin B12 is associated with metabolic processes and nerve functioning and also impacts the thyroid gland. Its deficiency is linked with a higher risk of developing hypothyroidism. Adequate vitamin B12 levels are required for a healthy menstrual cycle and support fertility since its deficiency may affect the reproductive hormones, impacting the ovulation cycle. Additionally, lower levels of B12 may lead to symptoms like fatigue, mood changes, and irregular menstrual cycles. Other than meat, fish, poultry, eggs, milk, mushrooms, spinach, and beetroot are high in vitamin B12.
Vitamin B3 (niacin): Vitamin B3 helps improve circulation, suppress inflammation and regulate adrenal and stress hormone production, which may be linked with PMS or menopause conditions. Vitamin B3 also stabilises estrogen production in ovaries. Foods rich in vitamin B3 include nuts, seeds, legumes, banana, fish, poultry, and avocado and help restore hormonal imbalances.