Women are incredible at interpreting emotions, so some even suggest that they have higher emotional intelligence. However, this power comes at a cost. Women are also prone to mood swings, which are mainly thought to be related to hormonal swings. If unchecked, they might lead to more severe emotional issues like anxiety or even depression.
However, one does not need to take medications or hormones to overcome these issues. Just tweaking lifestyle and using natural approaches is enough to overcome mood issues and enjoy life to the fullest.
While mood swings in women are often chalked up to hormones, there is far more we can do than simply accept the discomfort. With the right nutritional support and lifestyle habits, it’s possible to achieve greater emotional balance, improve energy, and ease common menopause symptoms.
Fluctuations in estrogen and progesterone can dramatically affect neurotransmitters like serotonin and GABA, which influence mood and sleep. Stress, lack of sleep, poor diet, and gut health imbalances can intensify these effects.
Fortunately, research shows that supporting the body with the right nutrients and natural remedies can make a meaningful difference.
What Causes Hormonal Mood Swings?
Hormonal fluctuations occur naturally throughout a woman’s life, but they can become particularly disruptive when they affect the brain’s chemical messengers. Estrogen, for example, significantly impacts serotonin, the neurotransmitter often referred to as the “feel-good” hormone. When estrogen levels dip, so can serotonin, leading to emotional volatility, irritability, and low mood.
Other common triggers include menstrual cycle phases, hot flashes, menopause, perimenopause, and nutrient deficiencies. Chronic stress and irregular sleep cycles can further disrupt cortisol and melatonin rhythms, contributing to mood instability.
Key Nutrients That Support Hormonal Balance and Mood
Nutritional support is one of the most effective ways to manage hormone support for women, particularly during midlife and beyond.
Vitamin B6 and B12 are crucial for neurotransmitter synthesis and hormonal balance. Low levels of these vitamins are linked to increased emotional sensitivity and fatigue. Vitamin B6 for mood swings is especially important, as it helps regulate serotonin levels and reduce PMS-related mood changes (1).
Magnesium helps calm the nervous system and supports hormone detoxification. It’s often depleted by stress, yet vital for mood stability, muscle relaxation, and better sleep. Moreover, magnesium is even more effective when used along with vitamin B6 (2).
Vitamin D3 influences everything from immune function to serotonin production. Low levels are commonly seen in women experiencing menopause symptoms, and replenishing D3 may help alleviate both mood swings and energy slumps (3).
50+ Botanical Blend (CoQ10, Ginkgo, Black Cohosh, Turmeric, Lutein): These plant-based ingredients have been traditionally used for menopause relief tips. Black cohosh is especially helpful in reducing hot flashes menopause, while Ginkgo and CoQ10 support cognitive clarity and energy (4).
Probiotics and Gut Health: Your gut microbiome plays a surprising role in regulating hormones and mood. Gut bacteria are involved in recycling estrogen and producing neurotransmitters. Imbalances in the gut can worsen PMS, increase mood instability, and even contribute to anxiety (5).
Zenkgo Women’s Multivitamin for 50+ includes all of these critical components—Vitamin D3, Vitamin B6, magnesium, black cohosh, and a 25 billion CFU probiotic blend—making it one of the most complete natural solutions for nutrition for women over 50. Designed specifically for midlife women, it helps address emotional shifts, energy dips, and hormonal fluctuations, all in one daily formula.
Lifestyle Strategies for Hormonal Mood Balance
Alongside nutrition, daily habits play a powerful role in supporting emotional health.
Getting 7–8 hours of quality sleep helps regulate cortisol and melatonin. Exposure to natural morning light can enhance this effect, helping to align your circadian rhythm and lift your mood.
Engaging in regular movement—such as walking, swimming, yoga, or light strength training—promotes better circulation, reduces inflammation, and stabilizes blood sugar, which is crucial for mood regulation.
Limiting caffeine, alcohol, and processed sugar can also reduce mood swings by minimizing blood sugar spikes and crashes. These substances can also interfere with hormone balance and worsen menopause symptoms over time.
Mindfulness practices, deep breathing, and meditation offer gentle, effective tools for reducing stress and enhancing mood stability, without side effects.
The Bottom Line
Hormonal mood swings in women may be common, but they don’t have to control your life. With the right combination of nutrition for women over 50, gut health support, and lifestyle changes, it is entirely possible to feel emotionally balanced, energetic, and resilient.
From Vitamin B6 for mood swings and magnesium to hot flashes menopause support ingredients like black cohosh, Zenkgo Women’s Multivitamin for 50+ delivers targeted, science-backed relief for emotional fluctuations and overall wellness.
By nourishing your body with the right tools, you can navigate life’s hormonal changes with greater ease, clarity, and calm—every step of the way.
References
1. Wyatt KM, Dimmock PW, Jones PW, Shaughn O’Brien PM. Efficacy of vitamin B-6 in the treatment of premenstrual syndrome: systematic review. BMJ. 1999 May 22;318(7195):1375–81.
2. Botturi A, Ciappolino V, Delvecchio G, Boscutti A, Viscardi B, Brambilla P. The Role and the Effect of Magnesium in Mental Disorders: A Systematic Review. Nutrients. 2020 Jun 3;12(6):1661.
3. Akpınar Ş, Karadağ MG. Is Vitamin D Important in Anxiety or Depression? What Is the Truth? Curr Nutr Rep. 2022;11(4):675–81.
4. Office of Dietary Supplements - Black Cohosh [Internet]. 2020 [cited 2025 May 17]. Available from: https://ods.od.nih.gov/factsheets/BlackCohosh-HealthProfessional/
5. Johnson KVA, Steenbergen L. Probiotics reduce negative mood over time: the value of daily self-reports in detecting effects. npj Mental Health Res. 2025 Apr 9;4(1):1–9.
