Hormonal changes during perimenopause and menopause often come with a range of uncomfortable symptoms, from mood changes and sleep disruptions to hot flashes and irregular periods. While supplements and hormone therapies may offer a bit of relief for some people, it’s important to know which options are worthwhile—and which could do more harm than good.
We spoke to Dr. Alexa Davis, a physician at the Medical Transformation Center, to learn just that. She explained which hormone-supporting supplements may be worth considering, including DIM and inositol, and why she cautions against using estrogen or progesterone creams without a prescription. Find all of her expert insight below.
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1. DIM
Diindolylmethane (DIM) is a compound found in cruciferous vegetables like broccoli and cauliflower. It’s particularly helpful for women experiencing symptoms of estrogen dominance, like heavy periods, severe PMS, breast tenderness, or short menstrual cycles.
"DIM enhances estrogen metabolism and clearance," says Dr. Davis. By improving the balance between estrogen and progesterone, DIM can alleviate these uncomfortable symptoms. Additionally, it encourages the body to produce safer estrogen metabolites, which may help reduce the risk of certain hormonally sensitive cancers. Adding DIM to your routine—often available in capsule form—can be an effective strategy for supporting hormonal health naturally.
2. Inositol
Inositol is a supplement that has proven benefits for regulating women’s hormones. “It can promote more regular menstrual cycles and support ovulation,” explains Dr. Davis. This makes it especially useful for women with polycystic ovarian syndrome (PCOS), a condition often characterized by insulin resistance and hormonal imbalance.
Inositol helps by improving insulin sensitivity. This is particularly important for women with PCOS, as insulin resistance can drive hormonal disruptions. Beyond its metabolic benefits, inositol is also known to improve egg quality, supporting fertility.
The supplement can even alleviate premenstrual syndrome (PMS) symptoms, such as sadness or anxiety, through its influence on neurotransmitters like serotonin and dopamine. Simple ways to incorporate inositol into your routine include powder mixes added to water or smoothies, making it easy to integrate without complicating your diet.
Avoid Estrogen/Progesterone Creams Without Prescriptions
Not all over-the-counter hormone products are safe for everyone. Dr. Davis warns against estrogen or progesterone creams purchased without a prescription. "The hormone levels in each cream can vary significantly and are not well regulated," she says. Many of these creams contain forms of hormones that are not bioidentical, which can trigger inflammation, disrupt natural hormone production, and cause menstrual irregularities.
For those needing hormone replacement during perimenopause or menopause, Dr. Davis emphasizes that "bioidentical hormone therapy can be life-changing, but it must be done under a physician’s supervision."
Potential Risks and Side Effects
Even effective supplements like inositol and DIM aren’t entirely without side effects. Mild fatigue or gastrointestinal upset may occur, and improper use can worsen symptoms. Dr. Davis stresses the importance of consulting with a physician to ensure these supplements are appropriate based on your health history, symptoms, and lab results.
When used correctly, however, these hormone-supporting supplements can offer substantial benefits—helping women feel more balanced, energized, and in control of their health.
