Hormone Balance, General Wellness, Women's Health

Women’s Hormonal Health Guide: Support at Every Stage of Life

Submitted by the Metagenics Marketing Team

Hormones influence so much more than we realize—our mood, energy, metabolism, and overall wellbeing. As women move through different stages of life, these changes can bring both challenges and new experiences. But the good news is there are natural and effective ways to support your journey and help you feel your best at every stage.

This hormonal health guide explores hormonal changes from menstruation to menopause and offers targeted lifestyle tips and supplement support through Metagenics HerWellness™ products.

Menstruation and PMS: Natural Ways to Balance Hormones and Relieve Symptoms

Every woman remembers getting her first period—whether it was a total surprise or something she felt prepared for. For the 40 or so years that you have a period, your monthly cycle can continue to bring a mix of symptoms and changes.

Each month, your body goes through hormonal changes—mainly fluctuations in estrogen and progesterone—to prepare for a potential pregnancy. These shifts can bring common symptoms like mood swings, bloating, fatigue, and cramps. Premenstrual Syndrome (PMS) occurs in the luteal phase of the cycle, typically a week or two before your period starts. It is caused by changing hormone levels and can lead to symptoms such as irritability, headaches, cravings, and difficulty sleeping. ^1,2

To help manage symptoms and promote hormonal balance during your period, consider these natural remedies:^2,3

Magnesium and vitamin B6: Help reduce PMS symptoms and support mood regulation.
Chasteberry: May help balance progesterone levels and ease menstrual discomfort.
Evening primrose oil: Supports hormonal equilibrium and reduces breast tenderness.
Omega-3 fatty acids: Found in fish oil and flaxseeds, they help regulate natural inflammatory processes and hormone production.
Balanced diet: Eating whole foods rich in fiber, lean proteins, and healthy fats supports stable blood sugar levels and hormone health.
Regular exercise: Promotes circulation and helps reduce stress-related hormonal imbalances.
Stress management: Meditation, yoga, and deep breathing exercises support the body’s natural hormone cycles.

Recommended Product: HerWellness™ Rapid Period Relief — Fast-acting relief for cramps and mood-related PMS symptoms.

Hormonal Changes in Pregnancy and Postpartum: Nutritional Support and Recovery

During pregnancy, rising levels of estrogen and progesterone support fetal growth, but they can also cause nausea, fatigue, and mood swings.^4,5 After delivery, these hormone levels drop—particularly estrogen and progesterone— leading to fatigue and even postpartum depression. Additionally, the body focuses on recovery and milk production, leading to higher nutritional demands.⁶Essential nutrients support these changes by maintaining maternal health, aiding recovery, and balancing hormones.

Key nutrients to support this stage include:

Folate, Iron, Omega-3s: Crucial for fetal development and maternal energy
Calcium, Vitamin D, Magnesium: Support bones, muscles, and emotional wellbeing
Choline, Collagen, Zinc: Aid in recovery and brain function

Recommended Product: HerWellness™ Recharge Overnight — Supports deep, restorative sleep which is important for recovery during the postpartum phase.

Essential nutrients during pregnancy

A well-balanced diet and a high-quality prenatal vitamin provide key nutrients that support maternal health, fetal development, and postpartum recovery. These essential nutrients include:⁷

Folate and iron: Essential for red blood cell production and preventing anemia
Omega-3 fatty acids (DHA and EPA): Support fetal brain development
Calcium and vitamin D: Aids in bone health for both mother and baby
Protein and healthy fats: Crucial for tissue health and sustained energy
Magnesium and B vitamins: Supports nervous system function and reduce stress
Probiotics: Helps maintain gut health and immune function.

Essential nutrients during the postpartum period

Supplementation for postpartum hormonal balance and recovery may include:^8,9

Adaptogens (ashwagandha, rhodiola): Aids in stress management and adrenal support. Discuss with your doctor if you are breastfeeding.
Choline: Supports brain function and memory postpartum
Collagen and zinc: Aids in tissue health and skin elasticity recovery
Folate (Vitamin B₉): Essential for DNA health, folate supports maternal tissue growth
Iron: Necessary for replenishing maternal iron stores depleted during childbirth, supporting energy levels, and preventing anemia
Omega-3 fatty acids (DHA and EPA): Supports brain health and may improve mood postpartum
Vitamin D: Essential for bone health, immune function, and hormonal balance

Recommended Products:

HerWellness™ Recharge Overnight — Supports deep, restorative sleep which is essential for recovery during the postpartum phase.
PlusOne® Daily Packs — Targeted nutrition from preconception through nursing

Perimenopause Support: Lifestyle and Natural Remedies for Hormonal Balance

Perimenopause typically begins in a woman’s 40s and lasts several years as the body gradually transitions to menopause. Estrogen and progesterone levels fluctuate unpredictably, causing irregular periods, mood swings, hot flashes, and night sweats. Women may also experience changes in metabolism, energy levels, and sleep quality. Supporting hormonal balance through diet, lifestyle, and natural perimenopause supplements can ease this transition.¹⁰

Natural ways to support hormonal balance during perimenopause include: ^11-14

Phytoestrogen-rich foods: Soy, flaxseeds, and sesame seeds contain plant-based estrogens that may help balance hormone levels
Magnesium, B vitamins, and Omega-3s: Support mood regulation, energy production, stress management, and brain function
Adaptogenic herbs: Ashwagandha and rhodiola Help regulate the body’s stress response and balance cortisol levels
Black cohosh and red clover: Traditionally used to reduce hot flashes and night sweats
Regular exercise: Strength training and aerobic activity help maintain muscle mass, support bone health, and reduce stress
Sleep hygiene: Establishing a bedtime routine, reducing screen time, and using calming teas (like chamomile) can improve sleep

Recommended Product: HerWellness™ Naturally Balanced — Helps promote estrogen balance, mood, and metabolic support.

Menopause Relief: Managing Symptoms with Natural Supplements and Lifestyle Changes

Menopause marks the conclusion of the reproductive years, officially beginning after 12 consecutive months without a period. As estrogen and progesterone levels decline, many women experience symptoms such as hot flashes, mood swings, sleep disturbances, and bone loss. While this transition is natural, proper nutrition, movement, and supplementation can support overall wellbeing.^14,15

A hormone-friendly lifestyle during menopause may include:^16-19

Strength training to maintain muscle mass and bone density
An anti-inflammatory diet rich in whole foods
Stress management techniques such as meditation and yoga
Prioritizing sleep through a calming nighttime routine to support hormonal balance and energy levels

Treatment and supplementation options

In combination with lifestyle adjustments, certain supplements, and targeted treatments can play a key role in managing menopausal symptoms:^11-21

Hormone replacement therapy (HRT): A common prescription option for hot flashes, available in tablets, gels, skin patches, injections, and vaginal inserts. HRT is generally best suited for healthy women in the early stages of menopause but is not recommended for those over 60 or individuals with a history of heart conditions, deep vein thrombosis, cancer, or smoking due to potential risks.²⁰
Rheum rhaponticum (ERr 731®): A top-recommended nonhormonal supplement by OBGYNs, shown to improve 12 common menopausal symptoms by 83%, including hot flashes, night sweats, sleep disturbances, mood swings, vaginal dryness, sexual discomfort, anxiety, and joint health.²¹
Magnesium and vitamin B6: Supports mood regulation and reduce PMS-like symptoms
Black cohosh and red clover: Helps alleviate hot flashes and night sweats
Ashwagandha and rhodiola : Adaptogens that support adrenal function and stress management
Calcium and vitamin D: Essential for maintaining strong bones and cardiovascular health
Omega-3 fatty acids and antioxidants: Promotes brain function and support heart health

Recommended Products:

HerWellness™ Estrovera — Clinically proven to relieve 12 menopause symptoms.
HerWellness™ Naturally Balanced – Helps promote estrogen balance, mood, and metabolic support.

Supplements for Hormonal Balance: Discover HerWellness™

Whether you're facing cramps, stress, sleepless nights, or hot flashes, there are natural options to support you.

HerWellness™ Products to Explore:

Rapid Period Relief: Fast-acting PMS and cramp relief^*
Rapid Stress Relief: Supports emotional balance and stress reduction^*
Recharge Overnight: Restorative sleep support^*
Naturally Balanced: Estrogen balance and daily mood support^*
Estrovera^®: Non-hormonal menopause symptom relief^*

References:

Mayo Clinic. (n.d.). Menstrual cycle: What's normal, what's not. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186
Mayo Clinic. (n.d.). Premenstrual syndrome (PMS) – Diagnosis & treatment. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787
Metagenics Institute. (n.d.). PMS relief through science: Which natural supplements actually work? Retrieved March 13, 2025, from https://www.metagenicsinstitute.com/blogs/pms-relief-through-science-which-natural-supplements-actually-work/
Soma-Pillay, P., Nelson-Piercy, C., Tolppanen, H., & Mebazaa, A. (2016). Physiological changes in pregnancy. Cardiovascular Journal of Africa, 27(2), 89–94. https://doi.org/10.5830/CVJA-2016-021
Johns Hopkins Medicine. (n.d.). Hormones during pregnancy. https://www.hopkinsmedicine.org/health/conditions-and-diseases/staying-healthy-during-pregnancy/hormones-during-pregnancy
Mayo Clinic. (2023, May 24). Postpartum depression: Symptoms & causes. https://www.mayoclinic.org/diseases-conditions/postpartum-depression/symptoms-causes/syc-20376617
Marshall, N. E., et al. (2022). The importance of nutrition in pregnancy and lactation: Lifelong consequences. American Journal of Obstetrics and Gynecology, 226(5), 607–632.
National Institutes of Health, Office of Dietary Supplements. (n.d.). Ashwagandha: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional/
Beluska-Turkan, K., et al. (2019). Nutritional gaps and supplementation in the first 1000 days. Nutrients, 11(12), 2891. https://doi.org/10.3390/nu11122891
Mayo Clinic. (2023, May 17). Perimenopause: Symptoms & causes. https://www.mayoclinic.org/diseases-conditions/perimenopause/symptoms-causes/syc-20354666
Medical News Today. (n.d.). How to balance hormones: Diet, lifestyle, and what to avoid. https://www.medicalnewstoday.com/articles/320630
Cleveland Clinic. (n.d.). Adaptogens. https://my.clevelandclinic.org/health/drugs/22361-adaptogens
Women's Health Network. (n.d.). Best supplements and vitamins to balance hormones.https://www.womenshealthnetwork.com/hormonal-imbalance/best-supplements-and-vitamins-to-balance-hormones/
WebMD. (n.d.). Menopause: Symptoms, stages, and treatment. https://www.webmd.com/menopause/ss/slideshow-menopause
National Institute on Aging. (n.d.). What is menopause? https://www.nia.nih.gov/health/menopause/what-menopause
Erdélyi, A., et al. (2023). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027
Mayo Clinic. (n.d.). Fitness tips for menopause: Why fitness counts. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602
Mayo Clinic. (n.d.). Menopause: Diagnosis. https://www.mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401
Cleveland Clinic. (n.d.). Menopause diet: What to eat to help manage symptoms. https://health.clevelandclinic.org/menopause-diet/
National Institutes of Health (NIH). (n.d.). What are the treatments for other symptoms of menopause? https://www.nichd.nih.gov/health/topics/menopause/conditioninfo/treatments
Hasper, I., et al. (2009). Long-term efficacy and safety of the special extract ERr 731 of Rheum rhaponticum in perimenopausal women with menopausal symptoms. Menopause, 16(1), 117-131.