Myo-inositol
Myo-inositol is a natural compound (sometimes called vitamin B8, though it’s not technically a vitamin) that supports insulin sensitivity and ovarian function. Studies show that myo-inositol can play a significant role in restoring menstrual cycle regularity, especially in women with polycystic ovary syndrome (PCOS). Clinical trials using 2 g daily for several months have found that many women resume spontaneous ovulation and achieve more regular cycles, with some studies reporting cycle normalization in over half of participants.
Another study in overweight/obese women with amenorrhea used a supplement with inositols plus folic acid & manganese vs metformin. The supplement was significantly more effective than metformin in restoring menstrual regularity and ovulation over 6 months.
Meta-analyses confirm that inositol therapy significantly increases the likelihood of having regular periods compared to placebo and performs about as well as metformin, but with fewer side effects. By improving insulin sensitivity, lowering excess androgens, and supporting healthy ovarian function, myo-inositol offers a natural and well-tolerated option for women struggling with irregular or absent cycles.
Astaxanthin
Studies suggest this potent carotenoid (responsible for the pink color of salmon and flamingos) may support reproductive health by improving ovarian function and reducing oxidative stress. A 2024 systematic review and meta-analysis looked at clinical and animal studies of astaxanthin in female fertility/reproduction. It found that astaxanthin significantly increased oocyte maturation rates and total antioxidant capacity (TAC) in follicular fluid (FF) versus control. Clinical trials have found that astaxanthin supplementation can enhance egg quality, balance inflammatory markers, and create a healthier environment for ovulation. Animal studies even show it can help normalize hormone levels and support more regular cycles.
Cruciferous Vegetables
Raw Cruciferous vegetables, such as broccoli, kale, cauliflower, cabbage and Brussels sprouts are full of fiber, nutrients, antioxidants, and bioactive compounds like indole-3-carbinol, sulforophane, and glucosinolates. These incredible compounds have been studied for their potential to modulate estrogen metabolism, an important factor in menstrual health. Be sure to eat them in both raw and cooked form. Eating them raw retains more of the glucosinolates, while cooking the vegetables releases more of the indole compound.
Rhodolia
This adaptogenic herb helps regulate your stress response by balancing cortisol. One small often-cited study of 40 women found that taking 100 mg of Rhodiola extract twice daily for two weeks restored normal menstruation in over half the participants, with several later achieving pregnancy. Other studies note potential mechanisms through stress hormone regulation, ovarian function, and thyroid support.
Omega 3
Omega-3s (fish, chia, flax, algae) are essential for healthy hormone production and balance. They reduce inflammation, improve blood flow, and even support mood. Several human clinical trials suggest that omega-3 fatty acid supplementation can help improve menstrual cycle regularity. For example, an 8-week double-blind randomized trial in overweight/obese PCOS patients giving 3 g/day of omega-3 found that nearly 47% of the omega-3 group experienced regular menstruation vs ~23% in placebo, along with reduced testosterone levels.
Another study over 3 months using 1 g/day omega-3 also showed a statistically significant reduction in cycle length (i.e. more frequent periods) compared to a control group.
In a longer 6-month trial using 2 g/day, participants had a significantly shorter interval between periods versus controls.
Animal studies reinforce these findings: for example, in rodent models, omega-3 supplementation improved estrous cycle regularity, lowered testosterone, reduced insulin resistance, and improved ovarian morphology.
Pumpkin & Sunflower Seeds
Rich in zinc, magnesium, omega-3 fatty acids, and phytoestrogens, these seeds provide essential building blocks for hormone production and regulation, which can help promote more regular cycles.
Animal studies, particularly in female Wistar rats, suggest that pumpkin seed extracts can stimulate the hypothalamic-pituitary-gonadal axis, increasing levels of FSH, LH, and estrogen, which are key hormones for regulating the menstrual cycle.
Many women incorporate pumpkin and sunflower seeds into a practice called seed cycling, where pumpkin seeds (often paired with flax seeds) are eaten during the follicular phase to support estrogen, and sunflower seeds (with sesame seeds) are consumed in the luteal phase to support progesterone.
A clinical trial involving 90 women with PCOS demonstrated that a combination of flax, pumpkin, sunflower, and sesame seeds, when consumed according to the seed cycling method, led to significant hormonal improvements. Participants showed reductions in follicle-stimulating hormone (FSH), luteinizing hormone (LH), and thyroid-stimulating hormone (TSH) levels, indicating a positive impact on hormonal regulation
