I get asked constantly: Deborah, if you could only take three supplements for hormone balance, what would they be?
Today, I’m answering that question. These are the three I personally take and recommend to my patients. Not 20 supplements, not a complicated protocol — just three supplements that every woman needs and that actually make a difference.
I’m Deborah Maragopoulos FNP, an integrative nurse practitioner who’s spent decades studying hormones and the hypothalamus. I believe in getting my micronutrients from food, but I realize I am not living where my DNA originates, and it’s not easy to get everything my body needs to stay optimally healthy.
So there are three supplements I believe in enough to take myself and recommend consistently.
#1: Genesis Gold®
The first one is Genesis Gold® — and yes, I created it, so I’m biased. But I created it because nothing else on the market was designed specifically for the hypothalamus.
Here’s why this is my foundation: Your hypothalamus is the command center for all your hormones.
It controls your thyroid, your adrenals, your reproductive hormones, your metabolism— everything. If your hypothalamus isn’t working properly, no amount of individual hormone support will fix the root cause. Your hypothalamus also controls your immune system, your nervous system, your gut function, as well as your detoxification pathways. Genesis Gold® helps me stay healthy, slows down my aging process, and keeps my hormones in harmony.
Genesis Gold® contains a blend of organic whole food nutrients, amino acids, and adaptogenic, immune and brain supportive herbs that specifically nourish the hypothalamus. It includes things like organic sprouts, sea vegetation, probiotics, and prebiotics.
What I love about it is that it’s not trying to force your hormones in one direction. It’s giving your body the building blocks it needs to balance itself. That’s why it works for women in perimenopause, menopause, post-menopause — and even men and kids. It’s working upstream, not just bandaiding symptoms downstream.
I take it every morning before breakfast. 4 gms or 1/3-scoop of powder for every 50 pounds of body weight in water. It’s not a quick fix — it takes a few weeks to build up in your system — but it’s the most important piece of my hormone health.
Since Genesis Gold® is plant-based, there are two animal-derived supplements I take.
#2: Vitamin D3
So the second supplement I take is Vitamin D3.
Most people are deficient in Vitamin D. As you age, it’s harder for your skin cells to convert sunlight into Vitamin D. And Vitamin D isn’t just for bones — it actually helps your hormone receptors function normally. Your body needs it to balance hormones properly. And Vitamin D helps maintain bone health as well as support your immune system.
I take 3-5,000 IU of D3 daily according to the time of year. I recommend getting your levels tested first. You want your blood levels between 50-80 ng/mL. Too little and you can’t make hormones properly. Too much and you can run into problems.
This is one I recommend to almost everyone I work with, especially women going through menopause.
#3: Omega-3 Fish Oil
The third supplement is a high-quality Omega-3 fish oil.
Your hormones are made from fat. Your cell membranes are made from fat. Your brain is 60% fat. If you’re not getting enough healthy fats, especially Omega-3s, your body can’t build the structures it needs for hormone balance.
Omega-3s also reduce inflammation, which is critical because chronic inflammation disrupts your hypothalamus and hormone signaling.
I look for a fish oil that’s third-party tested for purity, with at least 1,000 mg of combined EPA and DHA per serving. I take it with a meal for better absorption.
If you’re vegan, algae-based Omega-3s are an option, but it’s the EPA in fish oils that’s essential for proper hormone metabolism.
Why Just These Three Supplements?
You might be wondering — what about minerals? What about B vitamins? What about antioxidants?
Here’s my philosophy: Genesis Gold® already contains these micronutrients in whole food form, which your body absorbs better. The Vitamin D and Omega-3 are things most people can’t get enough of through food alone.
I don’t believe in taking 15 supplements. I believe in supporting your body’s root system — the hypothalamus — and then filling in the specific gaps your body can’t cover through diet alone.
If you have specific deficiencies — like iron, or B12 if you’re vegan — then yes, add those. But start with these three foundations.
So those are my three: Genesis Gold® for hypothalamus support, Vitamin D3, and a high-quality Omega-3. You’ll find links to all three below.
Genesis Gold® is the one I recommend starting with because it addresses the master controller of all your hormones— your hypothalamus. Everything else builds on that foundation.
If you want to dive deeper into how your hypothalamus works, I have a free Hormone Reboot Training. And if you have questions about which supplements are right for you, drop a comment — I read all of them.
Start with the foundation. Your hormones will thank you.
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