Natural Ways to Support Hormone Health in Men and Women

Hormones influence energy, metabolism, body composition, sexual function, mood, sleep, fertility, and bone health. Although hormone levels naturally change with age, nutrition, exercise, sleep, stress, and underlying medical conditions can also affect hormonal function.

Hormone replacement therapy (HRT) is not the only way to support hormone health.Lifestyle changes and targeted supplements may improve certain hormone-related symptoms and metabolic conditions. However, these approaches cannot reliably restore estrogen or testosterone when the body’s natural production has significantly declined.

1. Improve Metabolic Health and Body Composition

Excess body fat, insulin resistance, and metabolic dysfunction can affect reproductive hormones.

In men with obesity, weight loss can increase testosterone levels. In women with polycystic ovary syndrome (PCOS), improving insulin sensitivity may help regulate menstrual cycles and reduce elevated androgen levels.

What helps:Maintain a sustainable weight, eat a nutrient-dense diet, exercise regularly, and address insulin resistance when present.

Human studies:

• Corona G, et al. Body weight loss reverses obesity-associated hypogonadotropic hypogonadism: a systematic review and meta-analysis. European Journal of Endocrinology. 2013;168:829–843. https://doi.org/10.1530/EJE-12-0955
• Lim SS, et al. Lifestyle changes in women with PCOS. Cochrane Database of Systematic Reviews . 2019. https://www.cochrane.org/evidence/CD007506-effect-healthy-lifestyle-women-polycystic-ovary-syndrome

2. Eat a Nutrient-Dense Diet

Adequate protein, healthy fats, vitamins, and minerals support normal hormone production and metabolic function. Zinc, vitamin D, and magnesium are important nutrients, but supplementation is most likely to help when intake or levels are inadequate.

A balanced diet emphasizing vegetables, fruit, legumes, whole grains, nuts, seeds, healthy fats, and adequate protein provides a strong foundation.

Avoid extreme calorie restriction or chronically inadequate food intake, which can disrupt reproductive function.

3. Exercise Regularly

Resistance training helps maintain muscle mass, strength, bone health, and insulin sensitivity. Aerobic exercise supports cardiovascular health, mood, and metabolic function.

Exercise does not always increase resting testosterone or estrogen, but it can improve several health factors associated with hormonal symptoms.

Practical goal:Include strength training two to three times weekly, regular aerobic activity, and adequate recovery.

For people with PCOS, lifestyle interventions may also improve some metabolic and hormonal measures, although results vary.

4. Prioritize Sleep

Insufficient sleep can affect testosterone, insulin sensitivity, appetite regulation, mood, and sexual function.

In a small controlled study, healthy young men who restricted sleep to approximately five hours nightly for one week experienced a 10–15% reduction in daytime testosterone levels.

What helps:Aim for seven to nine hours of sleep, maintain a consistent schedule, limit late-day caffeine, and evaluate persistent snoring or daytime sleepiness for possible sleep apnea.

Human study:

Leproult R, Van Cauter E. Effect of 1 week of sleep restriction on testosterone levels in young healthy men.JAMA. 2011;305:2173–2174.https://doi.org/10.1001/jama.2011.710

5. Manage Chronic Stress

Stress can affect sleep, glucose metabolism, libido, mood, and reproductive function. Chronic stress does not automatically cause a hormone deficiency, but improving stress management may reduce symptoms and support overall health.

Useful approaches include regular exercise, mindfulness, relaxation techniques, adequate recovery, and cognitive behavioral therapy when appropriate.

For women experiencing menopause, cognitive behavioral therapy can help reduce the impact of hot flashes and improve coping and sleep-related symptoms.

Clinical guidance:

The North American Menopause Society. The 2023 nonhormone therapy position statement.Menopause. 2023;30:573–590.https://pubmed.ncbi.nlm.nih.gov/37252752/

6. Consider Evidence-Based Supplements

Some supplements may support specific aspects of hormone health, particularly when a nutrient deficiency or underlying metabolic condition is present. However, evidence varies considerably, and improving a hormone level does not necessarily translate into meaningful clinical benefits.

• Myo-inositol: Insulin sensitivity and menstrual regularity in women with PCOS. May improve some metabolic and reproductive measures; results vary.
• Vitamin D: Bone and general health. Correcting deficiency is important, but supplementation does not reliably increase testosterone in men who are not deficient.
• Zinc: Normal reproductive function. Correcting deficiency may help; extra zinc is not a reliable testosterone booster when intake is adequate.
• Omega-3 fatty acids: Triglycerides and metabolic health. May improve selected metabolic markers; not an established direct hormone treatment.
• Magnesium: Normal muscle, nerve, and metabolic function. Useful when intake is inadequate; evidence for increasing sex hormones is limited.
• Probiotics: Potential metabolic support in PCOS. Some studies show benefits for selected markers, but results depend on the product and strain.
• Ashwagandha: Stress, well-being, and possibly testosterone in some men. Small human trials suggest potential benefits, but evidence is limited.
• Tongkat ali: Male sexual health and possibly testosterone. Small clinical studies suggest potential testosterone benefits, particularly in men with lower levels, but evidence and long-term safety remain limited.
• DHEA: Hormone precursor that can be converted into androgens and estrogens. Can raise hormone levels, but clinical benefits for healthy adults are inconsistent.
• Menopause supplements: Some plant compounds are marketed for hot flashes. Evidence is inconsistent, and benefits are less predictable than established treatments.

What Does the Research Show?

Myo-inositol:Studied primarily in women with PCOS, myo-inositol may support insulin sensitivity, menstrual regularity, and ovulation in some patients. Effects on testosterone and other reproductive hormones are less consistent.

Unfer V, et al. Myo-inositol and D-chiro-inositol in the treatment of polycystic ovary syndrome: a systematic review and meta-analysis of randomized controlled trials.Gynecological Endocrinology.2017.

Vitamin D, omega-3 fatty acids, and other nutritional supplements:A review of randomized-trial meta-analyses in women with PCOS found potential benefits from selected nutritional interventions for some metabolic and hormonal measures. Results varied, and the evidence does not establish these supplements as universal hormone treatments.

Effects of nutrition on metabolic and endocrine outcomes in women with polycystic ovary syndrome: an umbrella review of meta-analyses of randomized controlled trials. Nutrition Reviews. 2023;81:555–572.https://doi.org/10.1093/nutrit/nuac075

Ashwagandha:A randomized, placebo-controlled trial in overweight men aged 40–70 with mild fatigue found that an ashwagandha extract increased testosterone and improved some measures of vitality. Other small studies have reported changes in testosterone or sperm parameters in selected men. These findings are preliminary and do not establish ashwagandha as a treatment for testosterone deficiency.

Lopresti AL, et al. A randomized, double-blind, placebo-controlled study examining the effects of an ashwagandha extract on testosterone levels in aging, overweight males. 2019.https://pubmed.ncbi.nlm.nih.gov/30854916/

Tongkat ali:A systematic review and meta-analysis of clinical studies suggested that tongkat ali may increase total testosterone, particularly in men with lower baseline levels. However, the underlying studies were relatively small and varied in quality, and long-term safety remains uncertain.

Rehman SU, et al. Eurycoma longifolia (Jack): A review on its ethnobotany and pharmacological importance. 2016.https://pubmed.ncbi.nlm.nih.gov/26817709/

DHEA:DHEA is produced primarily by the adrenal glands and serves as a precursor for testosterone and estrogen. Levels naturally decline with age, but a lower DHEA-S level does not automatically mean supplementation will improve health. Clinical trials have not consistently demonstrated meaningful improvements in quality of life or sexual function in otherwise healthy adults.

Elraiyah T, et al. The benefits and harms of systemic dehydroepiandrosterone (DHEA) in postmenopausal women with normal adrenal function: a systematic review and meta-analysis. 2014.https://pubmed.ncbi.nlm.nih.gov/24913250/

Important Supplement Safety Considerations

• Ashwagandha: May affect thyroid function and interact with sedatives, immunosuppressants, and other medications. Rare liver injuries have been reported.
• Tongkat ali: Long-term safety data are limited. Product quality and purity vary.
• DHEA: Can increase androgen and estrogen exposure and may cause acne, unwanted hair growth, oily skin, or changes in cholesterol. It may be inappropriate for people with hormone-sensitive cancers or certain endocrine conditions.
• Zinc: Excessive long-term intake can cause copper deficiency and anemia.
• Vitamin D and magnesium: Excessive supplementation can cause adverse effects, particularly in people with certain kidney conditions.
• All supplements: Review potential interactions, contraindications, and product quality with a qualified healthcare professional.

Supplements are most useful when they address a defined nutritional need or support management of a specific condition. Evidence for inositol in PCOS and preliminary evidence for ashwagandha and tongkat ali in selected men should not be interpreted as proof that these products broadly “balance hormones.”

7. Support Hormone Health During Menopause

During perimenopause and menopause, changing and eventually lower estrogen levels may contribute to hot flashes, night sweats, sleep disruption, vaginal dryness, and sexual discomfort.

Lifestyle approaches can support general health, while cognitive behavioral therapy and clinical hypnosis have evidence for helping some women manage hot flashes. Regular exercise supports muscle, bone, cardiovascular health, and mood, but it is not a consistently effective treatment for hot flashes themselves. Vaginal moisturizers and lubricants may help with dryness and discomfort.

Important:HRT remains the most effective treatment for menopausal hot flashes and night sweats for appropriately selected women. Nonhormonal approaches can be valuable, but they do not restore estrogen levels.

Clinical guidance:

The North American Menopause Society. The 2023 nonhormone therapy position statement.Menopause. 2023;30:573–590.https://pubmed.ncbi.nlm.nih.gov/37252752/

8. Identify Underlying Hormonal Conditions

Persistent fatigue, low libido, menstrual irregularities, mood changes, or unexplained weight changes should not automatically be attributed to aging or “hormone imbalance.”

Conditions such as thyroid disorders, PCOS, diabetes, sleep apnea, medication effects, pituitary disorders, and testicular or ovarian dysfunction may contribute to symptoms.

For men, testosterone deficiency generally requires compatible symptoms and consistently low testosterone on repeat morning testing. In women, hormone results must be interpreted in the context of age, menstrual history, and menopausal status.

Testing should be guided by symptoms and clinical history rather than ordering every available hormone panel.

The Bottom Line

Supporting hormone health starts with the fundamentals:good nutrition, healthy body composition, regular exercise, restorative sleep, and stress management.Targeted supplements may help when there is a documented deficiency or a specific condition such as PCOS, but evidence for many hormone-balancing products remains limited.

These strategies can complement medical care, but they do not reliably correct every hormone deficiency. When symptoms persist, appropriate evaluation can help determine whether lifestyle changes, targeted treatment, hormone therapy, or a combination of approaches is most likely to help.

At Valley Integrative Health, the goal is to identify the factors contributing to hormonal symptoms and develop an individualized approach that supports long-term health and well-being.

CONTACT VALLEY INTEGRATIVE HEALTH TODAY

Devin Wilson, ND, is a licensed Naturopathic Doctor and owner of Valley Integrative Health, LLC, in Ashland, Oregon. With over a decade of clinical experience, including two years of training with a physician affiliated with Johns Hopkins and Yale, Dr. Wilson integrates naturopathic and modern medical approaches with selected advanced therapies. He has completed advanced training in anti-aging medicine and bioidentical hormone therapy through the American Academy of Anti-Aging Medicine (A4M). Dr. Wilson has also previously worked at a specialized stem cell and anti-aging clinic. His goal is to help patients re-establish, maintain, and optimize their health through an individualized, patient-centered approach.