OMEGA-3 FISH OIL

Omega-3 fatty acids are naturally found in fatty fish, grass-fed meat, flaxseeds, walnuts, and algae. They support heart health, brain function, inflammation regulation, and hormone signalling. When dietary intake is low — for example when fish is eaten rarely or not at all — supplementation can be useful.

Quality matters here. Omega-3 oils can oxidise easily, which is why freshness is important. I look for a low TOTOX value, a clean and well-sourced oil, and the presence of both EPA and DHA. Algae oil is a good plant-based alternative, but it often contains mainly DHA. EPA is equally relevant, especially for inflammation and hormone-related processes.

VITAMIN D3 + K2

Living far from the equator means sunlight exposure is limited for much of the year. As a result, vitamin D deficiency is common. Vitamin D3 supports calcium absorption from the diet and plays a role in immune function, muscle strength, and bone health.

Vitamin K2 complements this by activating proteins that help guide calcium into bones and teeth, rather than allowing it to accumulate elsewhere in the body. For this reason, D3 and K2 are best taken together.

MAGNESIUM BISGLYCINATE

Magnesium is involved in hundreds of biochemical reactions, including those related to muscle contraction, nerve signalling, and energy production. Magnesium bisglycinate is a chelated form, meaning the mineral is bound to the amino acid glycine. This improves absorption and tends to be gentler on digestion.

I notice magnesium is most supportive when training frequently, feeling tense, or sleeping lightly. It can help with muscle function, reduce cramping, and support a calmer nervous system.

ZINC

Zinc supports immune cell function, wound healing, and skin integrity (acne). It also plays a role in hormone signalling. Even mild deficiencies can show up subtly — especially during periods of stress, heavy training, or irregular cycles. For me, zinc is one of those “small but noticeable” minerals when I am consistent with it.

VITAMIN B6

Vitamin B6 is involved in the production of neurotransmitters such as serotonin and dopamine, which is why it is often linked to mood support. It also influences hormone balance through prolactin.

Prolactin is best known as a breastfeeding hormone, but it is present in everyone. When prolactin is even slightly elevated, it can interfere with the luteal phase — the second half of the cycle after ovulation — where progesterone should be most active. This does not always mean progesterone is “low,” but it can mean progesterone feels less effective in the body.

By supporting dopamine and lowering prolactin, B6 helps the progesterone you already produce exert its stabilising effects more smoothly. This can be especially relevant for symptoms like luteal-phase anxiety, breast tenderness, bloating, or mood swings.

VITEX AGNUS

Vitex works at a different level. Rather than acting directly on the ovaries, it influences the pituitary gland in the brain. Compounds in vitex stimulate dopamine D2 receptors. Dopamine acts as a natural brake on prolactin release, so supporting this pathway can reduce prolactin over time.

When prolactin is lower, the body often finds it easier to maintain a steady rhythm after ovulation, which can support more stable progesterone production and a more regular cycle overall.