If your energy is flat, your moods are unpredictable, and your body just doesn’t feel right, it might be time to start balancing hormones naturally. And no, this isn’t just about PMS or menopause.
Hormonal disruption affects both men and women—and it’s more common than ever thanks to chronic stress, poor sleep, processed food, and toxic overload. The good news? You can restore balance by giving your body the right kind of support.
This guide is designed to help you focus on simple, supportive habits that work with your body—not against it.
Why Hormones Fall Out of Balance
Hormones are chemical messengers. When the system’s off, everything from metabolism to mood, sleep, and sex drive gets affected. Here’s what usually drives imbalances:
- Stress and cortisol overload
- Toxin buildup in the liver and gut
- Blood sugar crashes
- Nutrient deficiencies (especially magnesium, zinc, B vitamins, protein)
- Poor sleep and light exposure
- Constipation or poor elimination
If your body is running on fumes or holding onto weight in weird places, this isn’t just aging—it’s a signal.
1. Magnesium Glycinate: A Must-Have for Balancing Hormones Naturally
Out of all the tools I’ve used to support hormonal balance, magnesium glycinate is the most underrated and most essential.
Why It Works:
- Calms the nervous system and lowers cortisol
- Improves sleep quality and reduces anxiety
- Supports testosterone and insulin sensitivity
- Eases PMS, mood swings, and cramps
- Boosts thyroid function and adrenal recovery
- Aids in muscle recovery and mental clarity
Most multivitamins use magnesium oxide or citrate—cheap forms that barely absorb. Glycinate is gentle, highly bioavailable, and works at the nervous system level.
I take 200–400 mg before bed, especially after sauna, stress, or long workdays.
Read: Fix Your Multivitamin Mistake and Finally Boost Your Energy
2. Ashwagandha and Cortisol: A Natural Stress-Hormone Reset
If stress is running the show, your hormones will stay out of sync. One of my favorite tools? Ashwagandha.
It’s an adaptogen, which means it helps your body adapt to stress—not suppress it. It supports calm, clarity, focus, and hormone production without the crash.
I use KSM-66 capsules in the morning and tea at night.
Read: Ashwagandha Benefits and How to Take It
3. Balancing Hormones Through Gut Health and Daily Elimination
If your gut is off, your hormones are too. Estrogen, for example, is excreted through the gut. If you’re constipated or inflamed, it gets recirculated—leading to things like bloating, brain fog, fatigue, or estrogen dominance.
What Helps:
- Triphala (gentle Ayurvedic digestive support)
- Prebiotics and probiotics (feed good bacteria and restore rhythm)
- Liver support like dandelion tea or castor oil packs
See: The Truth About Activated Charcoal and Better Gut Detox Options
4. Support Hormone Balance by Detoxing the Liver
Your liver filters out used-up hormones like estrogen and cortisol. But when overloaded with seed oils, alcohol, synthetic chemicals, and processed food, it can’t keep up.
Support It Naturally:
- Cruciferous veggies (broccoli, kale, arugula)
- Dandelion root or schisandra berry tea
- Castor oil packs over the abdomen
- Lots of water, light movement, and clean meals
Also check: Top Parasite Cleanse Stack and Liver Detox Protocol
5. Start with Food, The Foundation for Hormonal Health
Your body makes hormones from nutrients. If you’re not eating enough—or not digesting well—you won’t get far.
Start your day with:
- Protein (20–30g per meal)
- Healthy fats (ghee, olive oil, avocado)
- Magnesium- and zinc-rich foods (pumpkin seeds, leafy greens, beans)
- Mineral-rich salt (Himalayan or Celtic)
Don’t skip meals. Don’t chase perfection. Just feed your body what it’s asking for.
Final Thoughts
Hormones are not just chemical—they are affected by everything we eat, think, and do. If you’re feeling off, low energy, or not quite like yourself, start with your foundation: food, rest, movement, and support your detox and digestive pathways.
Keep it simple. Pick one area to support and build from there. Your body already knows how to heal—it just needs the right environment.
Frequently Asked Questions About Balancing Hormones Naturally
What are the signs of a hormone imbalance?
Common signs include fatigue, mood swings, weight gain (especially around the midsection), low libido, sleep issues, anxiety, brain fog, and irregular periods. Men may notice low energy or reduced muscle mass.
Can you balance hormones without medication?
Yes — in many cases, lifestyle changes like improving your sleep, managing stress, supporting your liver and gut, and using targeted herbs like ashwagandha or dandelion root can make a big impact.
What foods help balance hormones?
Focus on whole, nutrient-dense foods: leafy greens, cruciferous vegetables, wild-caught fish, flaxseeds, eggs, and foods rich in zinc, magnesium, and B vitamins. Avoid seed oils, added sugars, and processed carbs when possible.
Does magnesium help with hormone balance?
Absolutely. Magnesium glycinate is one of the most effective forms to help calm cortisol, ease PMS symptoms, support thyroid health, and improve sleep quality.
Are hormonal imbalances reversible?
For most people, yes. While chronic conditions may require medical treatment, many hormone issues respond well to natural approaches — especially when stress, gut health, and nutritional gaps are addressed consistently.
Do men need hormone support too?
Yes. Hormonal balance isn’t just a women’s issue — men can experience low testosterone, adrenal fatigue, and estrogen imbalance due to stress, poor diet, and toxin exposure.
Health Disclaimer
This content is for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with your healthcare provider before starting any new health program or supplement—especially if you are pregnant, nursing, or managing a medical condition.
Sources
- Office on Women’s Health. “Hormonal Imbalance.” womenshealth.gov
- Harvard Health Publishing. “How stress affects your body.” health.harvard.edu
- National Institutes of Health. “Magnesium in prevention and therapy.” PMC6266239
- Mayo Clinic. “Hormonal imbalance overview.” mayoclinic.org
- PubMed. “A randomized, double-blind, placebo-controlled study of Ashwagandha root extract.” PMC3573577
- Journal of Nutrition & Metabolism. “The impact of gut health on hormonal regulation.” PMC5641835
Devin Brundell is the founder of Brundell Co., a wellness platform dedicated to natural healing, lifestyle medicine, and intentional living. He holds a Bachelor’s degree in Business Management from Southwest Minnesota State University (SMSU) and a Bachelor’s in Holistic Health Sciences from Quantum University. Devin is also finalizing certification as a Board Certified Holistic Health Practitioner through the AADP. His mission is to empower others to reclaim health through practical tools, clean living, and purpose-driven change — one intentional choice at a time.