One week you feel energetic, confident and ready to do everything.
Another week?
You’re tired, hungry, irritable and wondering why your jeans suddenly feel tighter.
Oh. That explains a lot.
If you’ve ever wondered how female hormones affect your mood, energy, weight, sleep, skin, periods or sex drive, you’re certainly not the only one.
Hormones influence an enormous number of processes throughout the body.
But there’s also a problem.
“Hormonal imbalance” has become one of the internet’s favourite explanations for almost everything.
Tired?
Hormones.
Gaining weight?
Hormones.
Anxious?
Hormones.
Waking at 3AM?
Hormones.
Craving chocolate?
Definitely hormones.
Reality is more complicated.
Hormones absolutely matter, and hormonal changes can produce noticeable physical and emotional symptoms.
But not every bad day, craving or change on the scales means your hormones are “out of balance.”
So let’s make female hormones easier to understand — without the wellness myths.
What Are Hormones?
Hormones are chemical messengers produced by glands and tissues throughout your body.
They travel through the bloodstream and help regulate an extraordinary range of processes, including:
- Reproduction
- Menstrual cycles
- Metabolism
- Growth
- Stress responses
- Blood glucose
- Sleep and circadian rhythms
- Sexual function
- Pregnancy
- Appetite
- Bone health
Women don’t have a completely separate set of hormones from men.
Both sexes produce hormones including estrogen, progesterone, testosterone, cortisol, insulin and thyroid hormones, although concentrations, patterns and physiological roles can differ.
And there’s another important point:
Your hormones aren’t supposed to remain perfectly constant.
Some naturally fluctuate.
That’s particularly obvious with reproductive hormones during the menstrual cycle.
The Main Hormones Women Should Know About
There aren’t really just “four female hormones.”
Your endocrine system involves many hormones working together.
But several are particularly relevant when discussing women’s hormonal health.
1. Estrogen
Estrogen isn’t one single hormone but a group of hormones.
In women of reproductive age, estradiol is the predominant estrogen.
Estrogen has important roles in:
- The menstrual cycle
- Reproductive health
- Bone health
- Vaginal and urinary tissues
- Cholesterol metabolism
- Various tissues throughout the body
Estrogen levels naturally change during the menstrual cycle and across different stages of life.
Levels change significantly during pregnancy and eventually decline around menopause.
What happens when estrogen changes?
Changes in estrogen can be associated with symptoms depending on the situation.
During perimenopause and menopause, for example, women may experience:
- Hot flushes
- Night sweats
- Changes in periods
- Vaginal dryness
- Sleep difficulties
- Mood changes
- Changes in sexual wellbeing
This is considerably more complicated than calling estrogen the “confidence hormone.”
Confidence isn’t controlled by one hormone.
2. Progesterone
Progesterone plays an important role in the menstrual cycle and pregnancy.
After ovulation, a temporary structure in the ovary called the corpus luteum produces progesterone.
Progesterone helps prepare the lining of the uterus for a possible pregnancy.
If pregnancy doesn’t occur, progesterone and estrogen levels fall, contributing to the processes that lead to menstruation.
If pregnancy occurs, progesterone continues playing important roles in supporting pregnancy.
Progesterone levels therefore naturally change substantially throughout a menstrual cycle.
It isn’t simply a “calming hormone,” although changes in reproductive hormones can interact with mood and other symptoms in complex ways.
3. Testosterone
Yes, women produce testosterone too.
Testosterone is an androgen — a group of hormones often described as “male hormones,” although that terminology can be misleading because androgens are also part of normal female physiology.
In women, androgens are produced primarily by the ovaries and adrenal glands.
They contribute to processes including:
- Sexual function
- Bone health
- Muscle
- Other aspects of normal physiology
Testosterone also becomes particularly relevant in some discussions around sexual desire and menopause.
But fatigue, low motivation or low libido cannot be diagnosed as “low testosterone” based on symptoms alone.
There are many possible causes.
If your biggest concern is a change in sexual desire, read Low Libido in Women: 12 Common Causes & How to Increase Sex Drive Naturally.
4. Cortisol
Few hormones have been more misunderstood by social media than cortisol.
Cortisol is frequently presented as the villain behind:
Weight gain.
A puffy face.
Poor sleep.
Anxiety.
Fatigue.
Cravings.
“Cortisol belly.”
And almost every other symptom imaginable.
But cortisol isn’t a bad hormone that needs to be eliminated.
You need cortisol.
It’s produced by the adrenal glands and plays important roles in your body’s response to stress, metabolism, immune function and other physiological processes.
Cortisol also follows a natural daily rhythm.
The problem with online cortisol content is that vague symptoms such as fatigue or poor sleep aren’t enough to diagnose abnormally high cortisol.
If you’ve been seeing “cortisol detox” and “cortisol face” videos everywhere, check the Endocrine Society’s overview of adrenal hormones before buying another stress supplement.
5. Insulin
Insulin deserves far more attention than it gets in many “female hormone” articles.
It’s a hormone produced by the pancreas that helps regulate blood glucose.
When you eat foods containing carbohydrates, they’re broken down into glucose. Insulin helps glucose move from the bloodstream into cells, where it can be used or stored.
Problems with insulin action are central to conditions such as type 2 diabetes.
Insulin resistance can also be relevant to polycystic ovary syndrome (PCOS) in some women.
That doesn’t mean carbohydrates are bad or that every woman needs to monitor her glucose continuously.
Your body is designed to regulate blood glucose.
6. Thyroid Hormones
Your thyroid is a small gland in your neck with an enormous influence on normal body function.
Thyroid hormones help regulate metabolism and other processes.
When the thyroid isn’t functioning normally, symptoms can overlap with the vague symptoms often blamed online on “hormonal imbalance.”
For example, an underactive thyroid can be associated with symptoms including:
- Fatigue
- Weight gain
- Feeling cold
- Difficulty concentrating
- Low mood
- Dry skin or hair
- Heavy or irregular periods
That’s one reason persistent symptoms deserve proper assessment rather than self-diagnosing a hormone imbalance from TikTok.
FSH and LH: Two Hormones Behind Your Menstrual Cycle
Two other hormones worth understanding are:
Follicle-stimulating hormone (FSH)
and
Luteinising hormone (LH).
They’re produced by the pituitary gland and help coordinate the menstrual cycle.
FSH is involved in follicle development in the ovaries.
A rise in LH helps trigger ovulation.
Think of the menstrual cycle less like one hormone going up and down and more like an orchestra of signals communicating between the brain, pituitary gland, ovaries and uterus.
How Do Hormones Change During the Menstrual Cycle?
A menstrual cycle is usually described in phases.
The exact timing varies between women and can vary between cycles.
A textbook 28-day cycle is only an example — not a rule every woman’s body follows.
Phase 1: Menstruation
Day 1 of your menstrual cycle is the first day of your period.
Estrogen and progesterone are relatively low around the beginning of menstruation.
The uterine lining is shed, producing menstrual bleeding.
Some women experience symptoms such as:
- Cramps
- Tiredness
- Headaches
- Changes in bowel habits
- Lower mood
- Bloating
Others experience relatively few symptoms.
There’s no requirement to feel a particular way simply because you’re menstruating.
Phase 2: The Follicular Phase
The follicular phase begins with menstruation and continues until ovulation.
During this phase, follicles develop in the ovaries and estrogen generally rises as ovulation approaches.
Some women report changes in mood, energy or wellbeing during different phases of their cycle.
But be careful with social-media claims telling you exactly how you should feel on Day 8 versus Day 16.
Individual experiences vary considerably.
Phase 3: Ovulation
Ovulation occurs when an egg is released from the ovary.
An LH surge helps trigger this process.
Ovulation doesn’t necessarily happen on Day 14.
Its timing depends partly on the length and variability of your cycle.
Around ovulation, some women notice:
- Changes in cervical mucus
- Mild pelvic discomfort
- Changes in sexual desire
Others notice nothing at all.
Both experiences can be normal.
Phase 4: The Luteal Phase
After ovulation, the corpus luteum produces progesterone.
If pregnancy doesn’t occur, progesterone and estrogen eventually fall and another period begins.
For some women, the days before menstruation can bring premenstrual syndrome (PMS) symptoms.
These may include:
- Mood changes
- Irritability
- Feeling emotional
- Breast tenderness
- Bloating
- Headaches
- Tiredness
- Changes in appetite
- Sleep problems
Again, the severity varies considerably.
Can Hormones Really Affect Your Mood?
Yes — but the relationship is more complicated than:
High estrogen = happy.
Low progesterone = anxious.
Hormonal changes across the menstrual cycle, pregnancy, postpartum period and menopause can interact with mood.
Some women experience noticeable premenstrual mood changes.
A smaller number experience premenstrual dysphoric disorder (PMDD), a severe form of premenstrual symptoms that can have a significant effect on everyday life.
Mental wellbeing is also influenced by:
Sleep.
Stress.
Relationships.
Physical health.
Medication.
Environment.
Life circumstances.
Mental health conditions.
So don’t automatically assume every mood change is hormonal.
If you’re looking at your mental wellbeing more broadly, read How to Improve Your Mental Health: 15 Simple Daily Habits That Actually Help.
Do Hormones Cause Weight Gain?
This is one of the biggest questions surrounding female hormones and weight.
The answer requires nuance.
Hormonal and medical conditions can affect body weight and metabolism.
Menopause is also associated with changes in body composition and fat distribution.
Conditions such as an underactive thyroid can contribute to weight gain.
Some people with PCOS also experience metabolic difficulties.
But unexplained weight gain shouldn’t automatically be labelled a “hormonal imbalance.”
Body weight can be influenced by many factors, including:
- Energy intake
- Physical activity
- Sleep
- Age
- Genetics
- Medication
- Medical conditions
- Pregnancy
- Menopause
- Environment
If your weight changes significantly without an obvious explanation — particularly alongside other symptoms — talk to a healthcare professional.
Hormones and Appetite: Why Do You Feel Hungrier Before Your Period?
If you’ve ever felt considerably hungrier before your period, you’re not necessarily imagining it.
Research has found that food intake and appetite can vary across the menstrual cycle in some women.
But this doesn’t mean every craving needs a hormonal explanation.
Sleep deprivation, stress, dietary restriction, physical activity and your overall eating pattern can also affect appetite.
If you’re hungry:
eat.
Your menstrual cycle isn’t a test of willpower.
What Is a “Hormonal Imbalance”?
This phrase is everywhere online.
But medically, “hormonal imbalance” isn’t one single diagnosis.
There are many specific endocrine and reproductive conditions involving hormones.
Examples include:
- Hypothyroidism
- Hyperthyroidism
- PCOS
- Diabetes
- Cushing’s syndrome
- Menopause-related hormonal changes
- Certain pituitary or adrenal disorders
The appropriate tests and treatment depend entirely on the suspected condition.
That’s why buying a generic “hormone balancing supplement” based on symptoms alone isn’t a particularly reliable strategy.
Signs That Could Be Worth Discussing With a Doctor
Many symptoms attributed online to hormones are non-specific.
But consider speaking with your GP if you’re experiencing persistent or concerning changes such as:
- Periods becoming significantly irregular
- Very heavy periods
- Periods stopping unexpectedly
- Persistent unexplained fatigue
- Unexplained weight changes
- New excessive facial or body hair
- Significant hair loss
- Persistent acne alongside irregular periods
- Difficulty becoming pregnant
- Persistent hot flushes or night sweats
- Symptoms suggesting menopause or perimenopause
- Persistent changes in sexual function
- Significant mood symptoms linked to your menstrual cycle
None of these automatically means you have a hormone disorder.
They’re simply worth investigating when persistent or troublesome.
PCOS and Hormones
Polycystic ovary syndrome (PCOS) is a common hormonal condition affecting how the ovaries work.
Features can include:
- Irregular periods or problems with ovulation
- Higher levels or effects of androgens
- Polycystic ovaries in some women
Symptoms can include irregular periods, excess facial or body hair, acne and difficulty becoming pregnant.
Insulin resistance is also common in PCOS.
Importantly, despite the name, you don’t necessarily need to have ovarian cysts to have PCOS.
If you think you may have PCOS, seek proper medical assessment rather than trying to diagnose it through symptoms alone.
Perimenopause: When Hormones Start Changing Again
Perimenopause is the transition leading up to menopause.
For many women, this is when hormones suddenly become a major topic of interest.
Symptoms can include:
- Changes in menstrual cycles
- Hot flushes
- Night sweats
- Sleep problems
- Mood changes
- Brain fog
- Vaginal dryness
- Changes in sexual desire
- Muscle or joint symptoms
Perimenopause doesn’t look identical for every woman.
And you don’t need to wait until your periods completely stop before discussing symptoms with a healthcare professional.
Menopause and Female Hormones
Menopause is reached when a woman hasn’t had a period for 12 months, provided there isn’t another cause for the periods stopping.
In the UK, the average age of menopause is around 51.
After menopause, lower estrogen levels can affect various tissues and contribute to symptoms including vaginal and urinary changes.
Some women experience relatively mild symptoms.
Others experience symptoms that significantly affect daily life.
Treatment options exist, including hormone replacement therapy (HRT) for appropriate women, alongside non-hormonal options for certain symptoms.
Menopause isn’t something you simply have to suffer through without support.
Pregnancy, Postpartum and Hormones
Few periods of life involve hormonal changes as dramatic as pregnancy and the postpartum period.
After childbirth, hormone levels shift considerably.
At the same time, you’re potentially dealing with:
Physical recovery.
Breastfeeding.
Broken sleep.
A completely different daily routine.
Emotional adjustment.
Body changes.
The responsibility of caring for a newborn.
So postpartum changes in mood, energy, sleep or libido shouldn’t be reduced to:
“It’s just hormones.”
Hormones may be one part of the picture, but physical recovery, sleep deprivation, psychological health and circumstances matter too.
If something feels seriously wrong physically or emotionally after childbirth, seek professional help.
Hormones and Female Libido
Hormones can influence sexual function, but female libido isn’t controlled by one hormone.
Sexual desire can also be influenced by:
- Stress
- Relationships
- Sleep
- Medication
- Mental health
- Pregnancy
- Breastfeeding
- Menopause
- Vaginal dryness
- Pain during sex
- Physical health
That’s why taking a “hormone balancing” supplement isn’t necessarily going to restore sexual desire.
If this is your main concern, read our full guide to low libido in women.
Sleep and Hormones
Sleep and hormonal physiology are closely connected.
Your sleep-wake cycle interacts with hormonal rhythms, including cortisol and melatonin.
Sleep deprivation can also influence appetite regulation and glucose metabolism.
But again, be careful with dramatic claims such as:
“One bad night’s sleep destroys your hormones.”
Human bodies are considerably more resilient than that.
The useful takeaway is simpler:
Consistently good sleep supports overall health.
If sleep is your weak point, read our sleepmaxxing guide.
And if your eyes seem determined to open at the same ridiculous hour every night, read Why Do I Keep Waking Up at 3AM?.
How to Support Healthy Hormone Function Naturally
This may be disappointing, but there’s no secret hormone-balancing routine.
The fundamentals aren’t particularly glamorous.
1. Eat Enough
Your body needs adequate energy and nutrients.
Consistently under-eating can affect reproductive function, particularly when combined with high levels of exercise.
A healthy diet doesn’t mean eating as little as possible.
2. Eat a Varied, Balanced Diet
Rather than searching for “hormone balancing foods,” focus on overall nutrition.
Include:
- Fruits and vegetables
- Whole grains and other fibre-rich carbohydrates
- Protein sources
- Healthy fats
- Calcium-rich foods
- Iron-rich foods
- A variety of nutrient-dense foods
You don’t need a special “female hormone diet.”
3. Include Dietary Fat
Dietary fat is an essential part of a healthy diet.
Useful sources can include:
- Nuts
- Seeds
- Olive oil
- Avocado
- Oily fish
But the claim that simply eating more fat will “balance your hormones” is an oversimplification.
Your endocrine system is considerably more complex.
4. Get Enough Protein
Protein is important for maintaining and repairing body tissues and supporting overall health.
Sources include:
- Eggs
- Fish
- Poultry
- Dairy
- Tofu
- Beans
- Lentils
- Nuts and seeds
Again:
Protein supports health.
It isn’t a hormone treatment.
5. Exercise Regularly
Regular physical activity benefits cardiovascular health, bones, muscles, mental wellbeing and metabolic health.
Aim for a combination of aerobic activity and strengthening exercise that suits your ability and circumstances.
Walking is an excellent place to start.
Strength training can also become increasingly important for maintaining muscle and bone health as women age.
6. Don’t Overlook Recovery
More exercise isn’t always better.
If you’re exercising intensely while eating inadequately and recovering poorly, menstrual function can sometimes be affected.
Missing periods shouldn’t automatically be celebrated as evidence that you’re extremely fit.
If your periods stop unexpectedly, get medical advice.
7. Prioritise Sleep
You don’t need a £500 sleep tracker.
Start with:
A reasonably consistent sleep schedule.
A comfortable bedroom.
Enough opportunity to sleep.
Less caffeine late in the day if you’re sensitive to it.
A relaxing evening routine.
And less scrolling in bed.
Sometimes boring advice survives because it works.
8. Manage Stress — Without Obsessing About Cortisol
Stress management matters.
But don’t make managing stress another stressful full-time job.
You don’t need to monitor your cortisol every hour.
Try simple things:
Walk.
Exercise.
Spend time outside.
Talk to people.
Take breaks.
Set boundaries.
Do things you enjoy.
Sleep.
If you’re overwhelmed by online cortisol advice, see the Endocrine Society’s overview of adrenal hormones for a medically grounded explanation of cortisol.
Do You Need Hormone-Balancing Supplements?
Probably not simply because TikTok told you that you do.
The supplement industry is full of products claiming to:
“Balance female hormones.”
“Detox estrogen.”
“Reset cortisol.”
“Support progesterone.”
“Fix adrenal fatigue.”
Some individual nutrients and medications have legitimate uses in specific circumstances.
But a generic product cannot intelligently “balance” every hormone in your body.
If you suspect a hormonal problem, identify the actual problem first.
Then treat that.
Don’t begin with the supplement.
Should You Get Your Hormones Tested?
Not everybody needs a giant hormone panel.
Testing depends on:
Your symptoms.
Your age.
Your menstrual pattern.
Your medical history.
Whether you’re trying to conceive.
What condition your healthcare professional suspects.
And importantly, some reproductive hormones naturally change throughout the menstrual cycle, meaning a single number without context can be misleading.
If you’re concerned about symptoms, talk with your GP rather than ordering dozens of random tests and trying to interpret them yourself.
A Simple Daily Routine for Women’s Hormonal Health
Forget the 27-step “hormone balancing morning routine.”
Try this instead.
Morning:
Get up at a reasonably consistent time, get some daylight, eat when appropriate and move your body.
During the day:
Eat enough nutritious food, drink regularly, move and take breaks.
Evening:
Eat normally, slow down, reduce excessive stimulation and give yourself time to relax.
Night:
Prioritise enough sleep.
That’s not very exciting.
But health doesn’t need to be complicated to be valuable.
The Most Important Thing to Understand About Female Hormones
Your body isn’t supposed to feel identical every day.
But that doesn’t mean every change is hormonal either.
This distinction matters.
Normal menstrual cycles involve hormonal fluctuations.
Pregnancy involves hormonal changes.
Postpartum recovery involves hormonal changes.
Perimenopause and menopause involve hormonal changes.
But persistent exhaustion, unexplained weight changes, severe mood symptoms, irregular periods or significant hair loss shouldn’t automatically be dismissed with:
“It’s just your hormones.”
Sometimes symptoms deserve investigation.
Understanding hormones should help you pay attention to your body — not become afraid of it.
The Bottom Line
Female hormones are complicated.
But you don’t need a medical degree to understand the basics.
Estrogen and progesterone change throughout the menstrual cycle and play important roles in reproductive health.
Testosterone is also part of normal female physiology.
Cortisol is an essential stress-response hormone, not a toxin.
Insulin helps regulate blood glucose.
Thyroid hormones influence metabolism and many other functions.
FSH and LH help regulate the menstrual cycle and ovulation.
These hormones don’t operate independently.
They’re part of an interconnected endocrine system that changes throughout your life.
So instead of trying to achieve perfect “hormonal balance,” focus on something more realistic:
Understand your body.
Notice meaningful changes.
Support your overall health.
And seek proper medical advice when something doesn’t feel right.
Your hormones matter.
But they don’t need to become something you’re constantly trying to fix.
Frequently Asked Questions About Female Hormones
What are the main female hormones?
Estrogen and progesterone are major reproductive hormones, but women also produce testosterone, cortisol, insulin, thyroid hormones, FSH, LH and many others. Referring to only a few hormones as “female hormones” oversimplifies the endocrine system.
What are the symptoms of hormonal imbalance in women?
There isn’t one condition called “hormonal imbalance.” Different endocrine conditions produce different symptoms. Persistent changes in periods, unexplained weight changes, unusual hair growth or loss, significant fatigue and other symptoms may warrant medical assessment.
How do I balance my hormones naturally?
There isn’t a universal way to “balance hormones.” Eating a nutritious diet, getting adequate sleep, exercising regularly, maintaining sufficient energy intake and managing stress support general health, but specific hormonal conditions require appropriate diagnosis and treatment.
Can hormones cause weight gain?
Certain hormonal and medical conditions can contribute to changes in weight, and menopause can affect body composition and fat distribution. However, weight gain alone doesn’t prove that you have a hormone disorder.
Why do I feel different before my period?
Changes in reproductive hormones occur throughout the menstrual cycle. Some women experience PMS symptoms before menstruation, including mood changes, bloating, headaches, breast tenderness, fatigue and appetite changes.
Can hormones cause anxiety?
Hormonal changes can interact with mood and anxiety symptoms in some circumstances, including premenstrual changes, pregnancy, postpartum periods and menopause. Anxiety can also have many non-hormonal causes.
What hormones change during menopause?
Ovarian production of reproductive hormones changes during the menopause transition, including changes in estrogen and progesterone. FSH levels also change. These changes can contribute to symptoms such as hot flushes, sleep difficulties and vaginal symptoms.
Does cortisol cause belly fat?
Cortisol plays important roles in normal physiology, and disorders involving excessive cortisol can affect fat distribution. But having abdominal fat doesn’t mean you have abnormal cortisol, and “cortisol belly” isn’t a diagnosis.
Should I take supplements to balance my hormones?
Don’t assume you need supplements because of vague symptoms. Some supplements can cause side effects or interact with medicines. If you suspect an endocrine or reproductive problem, getting the cause properly assessed is more useful than taking a generic hormone-balancing product.
When should I see a doctor about my hormones?
Consider medical advice for persistent or concerning symptoms such as major menstrual changes, unexplained weight changes, significant fatigue, new excessive hair growth, substantial hair loss, severe premenstrual symptoms, fertility difficulties or possible menopause symptoms.
Read Next on Live Well Daily
Low Libido in Women: 12 Common Causes & How to Increase Sex Drive Naturally
Why Do I Keep Waking Up at 3AM? 9 Reasons Women Wake Up at Night
What to Eat for Better Energy: A Simple Guide for Women
How to Improve Your Mental Health: 15 Simple Daily Habits That Actually Help
Sleepmaxxing: The Viral Wellness Trend for Better Sleep
Sources and further reading
Office on Women’s Health — menstrual cycle: https://womenshealth.gov/menstrual-cycle
NHS — menopause and perimenopause: https://www.nhs.uk/conditions/menopause-and-perimenopause/
NIH NICHD — PCOS: https://www.nichd.nih.gov/health/topics/pcos
Endocrine Society — hormones and endocrine function: https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function
Endocrine Society — adrenal hormones: https://www.endocrine.org/patient-engagement/endocrine-library/hormones-and-endocrine-function/adrenal-hormones
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