We may earn a commission from qualifying purchases at no extra cost to you. Affiliate disclosure
The Well Years
A woman with shoulder-length dark hair stands by a sunlit window in the morning, tucking her hair behind her shoulder
Home / Protocols / Hormone Health, Fertility & Sexual Wellness
Protocol 3 of 7

Hormone Health, Fertility & Sexual Wellness Protocol

Your hormones shift across the month and across the decades: the rhythm of your cycle, the months of preconception if you are planning a pregnancy, and the gradual changes of perimenopause and midlife. This protocol supports healthy hormone balance, regular cycles, preconception nutrition, and energy, mood and libido with well-studied nutrients and traditional botanicals. It is organized by goal, so you only take what fits the stage you are in right now.

How this connects
  • Stress + sleep → your cycle. Cortisol and reproductive hormones share signaling pathways, so long stretches of stress or short nights often show up as a cycle that shifts, lower mood, or a dip in libido. Start with Sleep + Stress if that sounds familiar.
  • Gut → hormone metabolism. Your gut helps process and clear estrogen, and fiber plus regular digestion support that work. See Gut Health.
  • Energy. Steady blood sugar and daytime energy support mood and drive. See Energy / Focus and Weight / Metabolic Support.
  • Longevity. CoQ10, omega-3s, and vitamin D3/K2 support cellular energy here and in Longevity / Mitochondrial as you move through midlife.

Read the full protocol story.

Also see Beauty: as estrogen shifts in midlife, many women notice drier skin. The Beauty section on the Longevity page covers collagen, hydration and free skin habits.

Free foundations first

Habits that make this protocol work

These cost nothing and do the heavy lifting. Supplements are meant to sit on top of them, not replace them.

  • Protect a 7–9 hour sleep windowMost adults need at least 7 hours. Give yourself the time in bed to actually get it, consistently.
  • Blood-sugar-friendly mealsBuild meals around protein and fiber, and pair carbs with them rather than eating them alone. Steadier blood sugar supports steadier energy, mood, and healthy hormone balance.
  • Resistance training2–4 sessions a week supports muscle, strength, healthy metabolism, and healthy hormone levels as you age.
  • Morning outdoor lightStep outside within the first hour of waking for 5–10 minutes (longer when it’s overcast). Daylight helps anchor your body clock and the natural morning cortisol rise.
  • Slow-exhale downshiftA few minutes of slow breathing with longer exhales than inhales (e.g., in for 4, out for 6–8) helps shift your body toward rest.
  • Track your cycleJot down cycle dates plus a quick note on energy, sleep, mood, and libido. Two to three months of notes shows your own patterns and makes clinician conversations far more useful.

The stack, by goal

8 products in three groups. You don’t need all of them: pick the group that matches where you are, and start with one item.

Pregnant, trying to conceive, nursing, or on hormonal contraception or fertility medication? Talk to a clinician before using anything on this page. Vitex, ashwagandha, maca and shatavari are generally not used during pregnancy, and prenatal-style products are best chosen with your clinician.

A

Core hormone & cycle support

The everyday base for healthy hormone balance and a regular cycle. Most people start here, with one or two of these.

Myo-Inositol + D-Chiro-Inositol (40:1)

Brands
Thorne · Wholesome Story · Theralogix Ovasitol · SMNutrition · or a similar 40:1 blend
Typical dose
~2–4 g myo-inositol daily in a 40:1 ratio with D-chiro-inositol, often split morning and evening

The 40:1 ratio mirrors the balance found in the body. Inositol supports healthy insulin signaling and regular cycles and supports healthy ovarian function, which is why it appears in both the core and preconception groups.*

Powders dissolve easily in water; build up gradually, since higher doses can cause mild stomach upset. Talk to a clinician before use if you are pregnant, trying to conceive, nursing, or on hormonal contraception or fertility medication.

View product Affiliate link

Vitex (Chasteberry)

Brands
Gaia Herbs · Pure Encapsulations · Thorne
Typical dose
Standardized extract per label (commonly ~20–40 mg extract or 400–1,000 mg dried fruit), once each morning

Vitex is traditionally used to support cycle comfort and healthy progesterone balance. It works gradually, so most people give it two to three cycles.*

Generally not used during pregnancy. Talk to a clinician before use if you are trying to conceive, nursing, or on hormonal contraception, fertility medication, or dopamine-related medication.

View product Affiliate link
Also in: Sleep + Stress

Ashwagandha (KSM-66)

Brands
Momentous · Thorne · Performance Lab
Typical dose
300–600 mg standardized root extract daily

Stress and reproductive hormones share signaling pathways. Ashwagandha supports a healthy cortisol response to everyday stress, and in a small trial in healthy women it supported healthy sexual function and desire.*

Generally not used during pregnancy. Check with a clinician if you are trying to conceive or nursing, or take thyroid or sedative medications.

View product Affiliate link
Also in: Sleep + Stress, Longevity / Mitochondrial

Magnesium + Zinc + Vitamin D3/K2

Brands
Thorne · Momentous
Typical dose
Magnesium glycinate 200–400 mg · Zinc 8–15 mg · D3 1,000–2,000 IU + K2 per label (or as advised after testing)

Foundational minerals and vitamins that support normal hormone production and a healthy cycle, while magnesium supports relaxation and restful sleep. The groundwork the rest of the stack builds on.*

Check your multivitamin or prenatal first so you don’t double up. Long-term high-dose zinc can affect copper status; consider testing vitamin D with your clinician. If you take anticoagulants, ask before using K2.

View product Affiliate link
B

Fertility / preconception foundations

Nutrition to build in the months before trying to conceive. Choose these with your clinician, ideally about three months ahead.

Also in: Longevity / Mitochondrial

CoQ10 (Ubiquinol)

Brands
Thorne · Momentous · or quality, third-party tested brands
Typical dose
200–600 mg daily with a meal containing fat (split doses above ~200 mg)

CoQ10 is central to how mitochondria make energy. It supports cellular energy in egg cells as part of preconception nutrition, and supports cellular energy more broadly, which links it to the Longevity protocol. Ubiquinol is the ready-to-use form.*

Often started about three months ahead, roughly the time an egg takes to mature. It can interact with blood-pressure and blood-thinning medications; talk to a clinician first, especially if you are trying to conceive or on fertility medication.

View product Affiliate link

Methylfolate + Omega-3 (EPA/DHA) + Vitamin D3

Brands
Thorne · Ritual · or prenatal-style brands
Typical dose
Methylfolate ~400–800 mcg DFE · Omega-3 ~250–1,000 mg EPA+DHA (DHA-forward) · D3 1,000–2,000 IU, alone or within a prenatal

The preconception basics. Folate supports normal cell division and healthy early development, DHA supports healthy brain and eye development, and vitamin D supports normal immune and bone function. Methylfolate is an already-active form of folate.*

Choose prenatal-style products with your clinician, ideally a few months before trying to conceive. Look for third-party tested fish oil, and check overlaps if you already take a prenatal.

View product Affiliate link
Cross-listed in this protocol

Myo-Inositol + D-Chiro-Inositol (40:1)

Also a preconception foundation: it supports healthy ovarian function and supports healthy insulin signaling. Same product as in the core group, so there is no need to buy it twice.*

Brands, typical dose, and cautions are on the full card in Core hormone & cycle support.

See Myo-Inositol + D-Chiro-Inositol
C

Sexual wellness & vitality

For energy, mood and libido, including through perimenopause and midlife.

Maca Root (Gelatinized / Standardized)

Brands
The Maca Team · Gaia Herbs · or clean, single-ingredient brands
Typical dose
~1.5–3 g daily of gelatinized maca powder or capsules

A traditional Andean root food that supports energy, mood and libido in midlife. Gelatinized maca is pre-cooked, which makes it gentler to digest.*

Generally not used during pregnancy or while nursing. Some people find it energizing, so take it earlier in the day. Talk to a clinician first if you are on hormonal contraception or fertility medication.

View product Affiliate link

Shatavari

Brands
Gaia Herbs · or quality, third-party tested Ayurvedic brands
Typical dose
~500–1,000 mg root extract daily, or per label

A traditional Ayurvedic herb for women that supports vitality, healthy libido, and a calm, nourished feeling across the cycle and into midlife.*

Generally not used during pregnancy. Skip it if you react to asparagus (it belongs to the same plant family). Talk to a clinician first if you are on hormonal contraception or fertility medication.

View product Affiliate link
Cross-listed in this protocol

Ashwagandha + Omega-3s

Two cross-listed staples: ashwagandha supports a healthy cortisol response and healthy libido, and omega-3s (EPA/DHA) support healthy circulation and a steady mood.*

Brands, typical dose, and cautions are on the full cards in Core hormone & cycle support.

See Ashwagandha See Methylfolate + Omega-3

Supporting foundations

Three basics that run through several protocols.

Two ways in

Beginner vs More Advanced

Start simple. The 2-minute quiz suggests one of these for you based on your experience and how simple you want to keep things.

Beginner

1–2 core items + the free habits

  1. Start with the free foundations above for 2–4 weeks: consistent sleep, protein-forward meals, strength training, morning light, a daily stress downshift, and cycle tracking.
  2. Then add one core item: Myo + D-Chiro Inositol to support healthy insulin signaling and regular cycles, or Magnesium + Zinc + D3/K2 as an all-round base.
  3. Optional second item after a few weeks: Ashwagandha if stress is your loudest signal, or Vitex for cycle comfort.
  4. Planning a pregnancy? Begin with prenatal-style foundations chosen with your clinician instead.
More Advanced

A fuller stack, by goal

Cycle support

All four core items, layered in one at a time on top of the habits.

Preconception

With your clinician, ideally about three months ahead. Ask before using any botanicals while trying to conceive.

Midlife vitality

Start with maca or shatavari, with omega-3s and the mineral base underneath.

Talk to your healthcare provider first. Supplements affect everyone differently and can interact with medications. Start with one product at a time at the low end of the dose range, and check with your clinician before starting, especially if you are pregnant, nursing, taking prescription medication, or managing a health condition. Doses shown are typical label ranges, not personal recommendations.