Supplementation for Endometriosis: Supportive Tools for Symptom Relief
Photo by: Leohoho
When managing endometriosis, food and lifestyle are the foundation of symptom relief—but for some women, targeted supplementation can provide additional support. Supplements aren't a substitute for medical treatment or a healthy diet, but they can help fill nutritional gaps, reduce inflammation, and support hormone balance. We always recommend a personalized approach when considering supplements, but there are a few that consistently show promise in supporting those with endometriosis.
Omega-3 Fatty Acids: Fighting Inflammation Naturally
Omega-3s are essential fatty acids known for their anti-inflammatory benefits. While these can be found in foods like salmon, flaxseeds, and walnuts, supplementation is sometimes needed for therapeutic doses.
Fish oil supplements high in EPA and DHA at a ratio of 2:1 or 3:1 (EPA:DHA) have been shown to reduce the production of pro-inflammatory prostaglandins, which may help ease menstrual pain and pelvic discomfort. A common dose is 1,000–2,000 mg per day, but it's best to choose a high-quality, third-party-tested product and consult with your healthcare provider before starting.
Magnesium: For Muscle Relaxation and Pain Relief
Magnesium plays a key role in muscle function and nerve signaling, and it’s especially helpful for women with endometriosis who experience cramping, tension, or fatigue. It also supports healthy sleep and stress regulation.
Magnesium glycinate or citrate are well-absorbed forms often used to reduce muscle spasms and support relaxation. Magnesium glycinate is a highly absorbable form of magnesium bound to the amino acid glycine, known for its calming effects and gentle impact on the digestive system—making it ideal for sleep, anxiety, or muscle relaxation. Magnesium citrate, on the other hand, is more commonly used to relieve constipation due to its mild laxative effect, though it may cause digestive upset in some people. A typical dose ranges from 200–400 mg per day. Some women also benefit from topical magnesium sprays or Epsom salt baths to soothe sore muscles.
Vitamin D: Immune and Hormonal Support
Vitamin D is essential for immune function, hormone regulation, and inflammation control—all key factors in endometriosis management. Unfortunately, vitamin D deficiency is common, especially among women with chronic pain conditions.
A blood test can determine your vitamin D levels, but many people benefit from daily supplementation, typically between 1,000–2,000 IU. Higher doses may be needed if you're deficient, so be sure to test and work with a healthcare provider for the correct amount.
Curcumin: A Powerful Plant-Based Anti-Inflammatory
Curcumin, the active compound in turmeric, has strong anti-inflammatory and antioxidant properties. It may help reduce the growth of endometrial tissue and ease pain by lowering inflammatory markers in the body.
Because curcumin isn’t easily absorbed on its own, look for supplements with added black pepper extract (piperine) or a bioavailable form like Meriva or Theracurmin. Standard doses range from 500–1,000 mg per day.
Probiotics: Supporting Gut and Hormonal Health
A healthy gut microbiome is crucial for estrogen metabolism and immune balance. Probiotics can help restore beneficial bacteria, support digestion, and reduce inflammation. Choose a multi-strain probiotic with at least 10–20 billion CFUs that includes Lactobacillus and Bifidobacterium strains. In addition, specific strains may have supportive benefits for endometrieosis:
Lactobacillus gasseri may reduce pelvic inflammation and support the immune system. Some animal studies suggest it could reduce endometrial lesion size
Lactobacillus crispatus supports vaginal and gut microbiome health, which may help reduce dysbiosis and inflammation. This strand is found to often be low in people with endometriosis or recurrent infections
Lactobacillus rhamnosus is known for immune regulation, gut barrier support, and reducing systemic inflammation
Lactobacillus reuteri contains anti-inflammatory properties and may inhibit pro-inflammatory cells relevant to endometriosis
Also, including fermented foods in your diet alongside supplementation can further support gut health and hormone regulation. If you start a probiotic and it begins to make your symptoms feel worse, this may be a sign of gut microbiome imbalance. Next steps would be to evaluate gut health with a nutrition profession like us at Katie Chapmon Nutrition.
Choosing the Right Supplements for You
While these supplements are commonly used in endometriosis care, it’s important to remember that not everyone will benefit from the same approach. Supplements can interact with medications or underlying conditions, so always consult your doctor or dietitian before starting a new regimen.
A thoughtful supplement plan—combined with anti-inflammatory nutrition and a supportive lifestyle—can help you feel more balanced and in control of your health. Start with the basics, track how you feel, and adjust as needed with professional guidance.
Interested in learning more about how we support endometriosis, we’d love to work with you! Click this link to schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: August 25th, 2025
This blog post was written by Amanda Sikkema, a dietitian at Katie Chapmon Nutrition. Amanda works with clients virtually and is accepting new clients.
