As women move through perimenopause and into menopause, shifting hormones can affect everything from sleep and mood to weight distribution and energy levels. Estrogen, progesterone, and DHEA naturally decline, while stress hormones like cortisol often rise, leading to metabolic changes and, oftentimes, increased inflammation.
Luckily, supplements can help. According to Lexi Yoo, NP, IFMCP, a double board-certified nurse practitioner, the solution isn’t to simply try to “replace” what’s declining. “In perimenopause and menopause, estrogen, progesterone, and DHEA decline while cortisol often rises. The goal isn’t to ‘override’ hormones, it’s to support metabolic and adrenal resilience,” she explains. With that in mind, she highlights two evidence-backed supplements that are highly effective—and worth the money—for women over 50.
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1. Magnesium Glycinate
Magnesium is often overlooked, but Yoo says it plays a powerful role in hormone regulation, especially for women in middle age.
"Magnesium is involved in over 300 enzymatic reactions, including cortisol regulation, insulin sensitivity, and sleep architecture," she explains. "It helps balance hormones by lowering cortisol and calming the nervous system, improving sleep quality (critical for hormone regulation), supporting blood sugar stability, and reducing muscle tension and anxiety."
Because sleep disruptions and stress sensitivity often increase after 50, magnesium glycinate—a highly absorbable, gentle form of magnesium—can be especially helpful.
"Magnesium deficiency becomes more common with age, and declining estrogen increases stress sensitivity. Restoring magnesium supports nervous system resilience and metabolic health," Yoo says.
In other words, this supplement doesn’t just target one hormone. It helps regulate the stress response and stabilize the metabolic systems that influence overall hormonal balance. Perfect!
2. Omega-3 Fatty Acids
Another supplement Yoo considers worth the money is high-quality omega-3 fatty acids. She highly recommends options rich in EPA and DHA.
"Omega-3s reduce systemic inflammation—a major driver of hormonal imbalance and insulin resistance in midlife," she says. Chronic inflammation can worsen belly fat accumulation, disrupt insulin sensitivity, and contribute to cardiovascular risk. These are issues that become more common after menopause.
According to Yoo, omega-3s "help balance hormones by improving cell membrane sensitivity to hormones, supporting insulin function, lowering inflammatory signaling that worsens belly fat, and may improve mood fluctuations during menopause."
She adds that these benefits are especially important in postmenopausal years. "Post-menopause, cardiovascular and metabolic risk increase. Omega-3s support heart health, brain health, and fat metabolism, all critical for longevity."
The Bottom Line
While magnesium and omega-3s can be powerful tools, Yoo emphasizes that "Supplements are tools, not substitutes for foundational physiology." For women over 50, she explains that hormone balance depends on several key lifestyle factors, including adequate protein intake, resistance training to improve insulin sensitivity, prioritizing sleep, managing blood sugar at every meal, and evaluating vitamin D, iron, thyroid function, and fasting insulin through labs.
She also notes that certain adaptogens—like ashwagandha, rhodiola, or phosphatidylserine—can help when cortisol is elevated.
Ultimately, Yoo says. "True hormone balance isn’t about chasing one number, it’s about improving metabolic flexibility, lowering chronic inflammation, and restoring stress resilience. Longevity begins with stabilizing the stress response."
