The Women's Hormone Support Stack
Evidence-based support for hormonal balance
For: Women dealing with PMS, perimenopause, or general hormone support
Hormonal supplements are a minefield of pseudoscience. Here's what actually has evidence for women's health.
TL;DR
Well-supported: Magnesium, Vitamin D, Omega-3, Vitex (for PMS). Moderate: Evening Primrose Oil, B6. Skip: Most "hormone balance" blends. Address deficiencies first.
Monthly Budget
Core Stack
Helps with cramps, mood, sleep. Women have higher needs during menstruation.
Supports bone health, mood, and hormone production.
Anti-inflammatory. May reduce menstrual pain.
Evidence for PMS symptoms, breast tenderness, cycle regulation.
Optional Additions
May help with breast tenderness and PMS. Mixed evidence.
When to add: If experiencing breast tenderness
May reduce PMS symptoms. Don't exceed 100mg long-term.
When to add: During luteal phase if PMS is significant
Daily Schedule
Common Mistakes
- Expecting immediate results from Vitex. takes 2-3 cycles
- Megadosing B6. can cause nerve damage over 100mg long-term
- Ignoring iron status. get tested if heavy periods
- Buying "hormone balance" blends. usually underdosed everything
What to Expect
Magnesium: 1-2 weeks. Vitex: 2-3 menstrual cycles. Others: ongoing support.
The Bottom Line
Start with deficiency correction (D, Mg). Add Vitex if PMS is a problem. Skip the expensive "women's formula" products.
Related Stacks
About this information: Our recommendations draw from peer-reviewed clinical trials, systematic reviews, and the same medical databases your doctor uses. These statements have not been evaluated by the FDA. Supplements are not intended to diagnose, treat, cure, or prevent any disease.
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