Why “Hormone Balancing” Is a Misleading Term - And What Actually Supports Hormone Health in Perimenopause
Hormones aren’t meant to be in a consistent state of ‘balance’ - be wary of wellness influencers and supplement companies using this term!
‘Hormone Balancing’ - A menopause marketers dream!
As a dietitian who works with women navigating the ups and downs of perimenopause, I see a lot of confusion (and frustration!) around the idea of “hormone balancing.” Instagram influencers, supplement companies, and wellness brands love to throw this term around—usually alongside a pricey powder or pill.
But here’s the truth: “hormone balancing” is not a medically recognised concept, and it’s often used as a marketing ploy that preys on women’s health concerns—especially during the messy, unpredictable years of perimenopause.
What Does “Hormone Balancing” Even Mean?
The phrase might sound scientific, but in clinical practice, there’s no such thing as achieving a perfect state of hormone “balance.” Hormones are designed to fluctuate. In fact, the natural ebb and flow of oestrogen, progesterone, and other hormones is what drives both the menstrual cycle and the transitions of perimenopause. So, the concept of “balance” is misleading—it implies that something is wrong when hormones shift outside of a fixed “normal range.” But in reality, hormone levels are expected to vary, sometimes significantly. It’s also important to remember that reference ranges for hormones are just that—ranges—and there is considerable individual variation in what is optimal for each person. What’s “normal” for one woman may be very different for another, depending on age, life stage, and overall health.
Despite this, supplement brands market products that promise to “reset” or “rebalance” your hormones—often with little or no evidence behind them. A 2025 investigation by the ABC found that many of these products are not backed by clinical trials and may even mislead women about fertility, hormone health, and their body’s needs.
So What Can You Do to Support Your Hormones?
The good news is, there are nutrition and lifestyle strategies that support your hormonal health—just not in the way influencers might suggest. These approaches are backed by science, and they focus on supporting your body’s natural processes during perimenopause..
1. Focus on a Nourishing, Balanced Diet
Eating a variety of whole foods provides the nutrients your body needs to function well—especially when hormones are shifting. Think:
Colourful vegetables (such as spinach, capsicum, red cabbage and carrots)
Whole grains (such as oats, brown rice, quinoa and rye bread)
Lean proteins (such as eggs, poultry, tofu, legumes)
Unsaturated fats (found in foods such as olive oil, nuts, seeds, and avocado)
This kind of eating pattern supports everything from blood sugar stability to gut health and inflammation—all of which influence how you feel during perimenopause.
2. Boost Your B Vitamins for Brain and Energy Support
B vitamins (especially B6, B9, and B12) play a key role in mood, energy, and cognitive function, which many women notice changes in during perimenopause.
Vitamin B6: Found in chickpeas, bananas, poultry, and fortified cereals.
Folate (B9): Leafy greens, asparagus, lentils, and avocado.
Vitamin B12: Animal products like eggs, fish, and dairy—or fortified plant-based milks for those on a vegan diet.
3. Add Omega-3 Fatty Acids to Reduce Inflammation
Omega-3s help reduce inflammation and support heart and brain health—both important during perimenopause, when cardiovascular and cognitive changes can begin.
Food sources: Fatty fish (like salmon, sardines, mackerel), flaxseeds, chia seeds, and walnuts.
4. Move your body
Regular movement supports weight management, reduces hot flashes, boosts mood, and protects bone health. It doesn’t have to be high-intensity—brisk walking, strength training, dancing, yoga—they all count.
5. Support Your Gut Health
Your gut microbiome plays a surprising role in estrogen metabolism and may help ease some perimenopausal symptoms. Feeding your gut with the right foods supports this process.
Prebiotic foods: Garlic, onions, leeks, asparagus, oats.
Probiotic foods: Yogurt with live cultures, kefir, sauerkraut, kimchi, miso.
Bottom Line
You don’t need a detox tea or a hormone “balancing” supplement to feel like yourself again. What your body needs is consistent, evidence-based nourishment and lifestyle care. Hormonal changes are normal during perimenopause—and there’s no quick fix—but small daily habits can go a long way toward helping you feel more grounded, energised, and supported.
Before starting any supplement, always check with a healthcare professional or a registered dietitian to make sure it’s right for your needs. Your hormones are part of a beautifully complex system—and they don’t need balancing, they need support.
Want personalised nutrition care that helps to support your hormones?
Book a free 15-minute Discovery Call with me today to explore how getting the right nutrition can help manage your perimenopause symptoms, boost brain health and optimise your energy levels. Together, we will develop a practical and sustainable specifically tailored to your needs.
References:
ABC News. (2025). “Hormone balancing” supplements target women, but experts warn of false claims. https://www.abc.net.au/news/health/2025-02-20/hormone-balancing-fertility-supplements-womens-health-pregnancy/104899050
Booth, C., et al. (2005). Complementary and alternative therapies in menopause. The American Journal of Medicine, 118(12), 1237-1245. https://www.amjmed.com/article/S0002-9343(05)00780-1/fulltext
Silva, A. R., et al. (2024). Diet and lifestyle factors associated with menopause symptoms: A narrative review. Nutrients, 16(1), 27. https://www.mdpi.com/2072-6643/16/1/27
National Institutes of Health. (2024). The role of B vitamins in cognitive aging. PMC10780928. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10780928/
Yelland, S., Steenson, S., Creedon, A., & Stanner, S. (2023). The role of diet in managing menopausal symptoms: A narrative review. Nutrition bulletin, 48(1), 43–65. https://doi.org/10.1111/nbu.12607
Brandilyn A Peters, Nanette Santoro, Robert C Kaplan & Qibin Qi (2022) Spotlight on the Gut Microbiome in Menopause: Current Insights, International Journal of Women's Health, 14:, 1059-1072.
Kavyani, Z., Musazadeh, V., Fathi, S., Hossein Faghfouri, A., Dehghan, P., & Sarmadi, B. (2022). Efficacy of the omega-3 fatty acids supplementation on inflammatory biomarkers: An umbrella meta-analysis. International immunopharmacology, 111, 109104. https://doi.org/10.1016/j.intimp.2022.109104
Prior, J. C. (2015). Perimenopause: The complex endocrinology of the menopausal transition. Endocrine Reviews, 36(1), 1–31.
Santoro, N., & Randolph, J. F. (2011). Reproductive hormones and the menopause transition. Obstetrics and Gynecology Clinics of North America, 38(3), 455–466.
Australian Menopause Society (2023). Perimenopause or Menopausal transition.
Please note: This blog is intended for educational purposes and should not replace personalised medical advice. Consult a qualified healthcare provider for individual concerns.
