This blog includes expert insights from nutritionist Le’Nise Brothers
When it comes to supporting hormone balance and easing common menstrual symptoms, two nutrients rise to the top: omega-3 fatty acids and vitamin D3.
These essential nutrients might be small, but their impact on your hormonal health can be huge — and gentle enough to integrate into your daily wellness routine. Whether you're navigating PMS, irregular cycles, or the shifts of perimenopause, omega-3s and vitamin D3 work behind the scenes to help your body find its balance.
According to Le’Nise Brothers (mBANT) — registered nutritionist, yoga teacher, and author of You Can Have a Better Period — these nutrients can help women feel more emotionally grounded, physically resilient, and hormonally aligned.
Omega-3: A foundational ally for hormones and mood
“Omega-3 fatty acids provide the building blocks that help us make estrogen, progesterone, and testosterone.” explains Le'Nise. These are the key hormones that regulate your menstrual cycle, ovulation, and even your mood.
Here's what omega-3s can do for your hormonal health:
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Support the release of a healthy egg during ovulation
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Boost calming progesterone levels, promoting better sleep and a more stable mood
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Ease premenstrual symptoms like anxiety, low mood, and cramps
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Help reduce brain fog and keep your skin bright through perimenopause
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Support heart health and emotional wellbeing in later life
Vitamin D3: A quiet but powerful hormone helper
Often called the "sunshine vitamin," vitamin D3 is technically a hormone — and it plays a big role in menstrual and reproductive wellness.
Research shows that vitamin D3 can support regular ovulation, improve egg quality, and contribute to a consistent menstrual cycle. For those who experience PMS or period pain, it can also be a game-changer.
“Vitamin D3 is linked to reduced premenstrual anxiety, mood swings, and depression.” says Le’Nise. “It also helps calm the inflammation that contributes to menstrual cramps.”
And during the transition into perimenopause and menopause? Vitamin D3 continues to deliver:
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Reduced hot flashes and night sweats
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Stronger bones and support for long-term hormonal health
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Better mood regulation as hormones naturally decline
Two nutrients, one mission: Hormonal harmony
Both omega-3 and vitamin D3 offer consistent, research-backed support for women’s health across every life stage. From first period to perimenopause, these nutrients can help ease discomfort, boost resilience, and create a more balanced hormonal foundation.
“Omega-3 fatty acids and vitamin D3 are gentle yet effective nutrients that support hormone balance throughout each phase of the menstrual cycle.” says Le’Nise. “They’re two simple, effective allies for menstrual and hormonal wellness.”
Meet the expert
👩🔬 Le’Nise Brothers (mBANT) is a registered nutritionist and certified yoga teacher passionate about empowering women to take charge of their health. She’s the founder of @moveyourframe and the author of You Can Have a Better Period, a comprehensive guide to better menstrual health through food, movement, and mindset.
On her Instagram @eatlovemove, she shares easy-to-digest health insights, hormone-friendly recipes, and practices to support mood, energy, and vitality — all grounded in evidence and real-life wisdom.
Always speak with your healthcare provider before starting any new supplements, especially if you’re navigating fertility, pregnancy, or perimenopause.