I get so frustrated by the Facebook groups.
A woman posts that she can't lose weight, she's exhausted, her sex drive has disappeared. And within minutes someone pops up selling a detox, a miracle root, or a seaweed something you're supposed to put somewhere it really doesn't belong.
For goodness' sake.
There's a LOT of snake oil out there. So let's talk about what's actually worth your money.
No supplement can out-supplement your lifestyle
Here's the truth nobody selling you a bottle wants you to hear.
No supplement can make up for a body living under chronic stress, sleep deprivation or poor nutrition.
Hormonal health isn't created by chasing the latest supplement or a single hormone fix. It's created by consistently giving your body enough food, the right nutrients, strength training, sleep and a calmer nervous system.
Test, don't guess
Before anyone hands you a supplement, they should understand what's actually going on. Testing should answer real questions.
Depending on your symptoms, it can be worth asking your GP about:
- Full blood count and ferritin, for anaemia and iron stores
- A thyroid panel
- Vitamin D
- Vitamin B12 and folate
If you're low in something, you'll know. And you'll know what to do about it.
Food first
Most of the nutrients your hormones need come from food:
- Iron: red meat, paired with vitamin C foods
- Omega-3: oily fish
- Magnesium: leafy greens, nuts, seeds
- Selenium and zinc: fish, eggs, meat, nuts
- Fibre: veg, berries, beans and pulses
Which is exactly how we build our clients' nutrition. Strategic, nutrient-dense food. Not a cupboard full of pills.
Where supplements can help
Some supplements do have research behind them for hormonal and menstrual symptoms. Here's what the evidence actually says:
- Vitamin B6 for PMS. A review found benefit at doses up to 100mg a day, though most trials were low quality. Check the B6 dose on the label: B-Complex from our shop
- Magnesium with B6 for premenstrual anxiety. Together they helped; magnesium on its own didn't show a clear effect: Magnesium Glycinate from our shop
- Omega-3 for period pain. A meta-analysis found a mild effect: Omega-3 Fish Oil from our shop
- Inositol for PCOS. The evidence is still limited and inconclusive: Myo-Inositol from our shop
- Vitamin D3, only if a blood test shows you're low.
But they need to fit your overall health and any medication you take. So check with your GP or pharmacist first.
Spend your money on the foundations
If you want to invest in your hormones this winter, invest in the foundations. Good food. A strength programme. Better sleep. Support from people who actually understand how it all connects.
That's where the real return is.