Managing fluctuating body temperature can be challenging, especially when you experience night sweats, chills, or constant heat fluctuations. Certain supplements can help regulate your body temperature and support overall well-being.
In this article, we cover the best supplements for heat regulation, including magnesium, adaptogens, B vitamins, and more.
1. Magnesium: The Essential Mineral for Heat Regulation
Magnesium is essential for numerous bodily functions, including muscle and nerve function, stress management, and temperature regulation. It helps stabilize body temperature by supporting the body’s natural cooling and heating mechanisms.
Benefits: Reduces temperature fluctuations, promotes relaxation, and supports energy production.
Recommended Dosage: 300–400 mg per day, preferably in the evening for relaxation.
Best Forms: Magnesium glycinate or citrate for better absorption.
2. Adaptogens: Ashwagandha and Rhodiola for Stress Relief
Adaptogens like ashwagandha and rhodiola help the body manage stress, which often causes temperature fluctuations. These herbs balance cortisol levels and support hormone regulation, making them effective for regulating body temperature.
Benefits: Adaptogens reduce stress-induced heat fluctuations and promote overall well-being.
Recommended Dosage: 500 mg of ashwagandha per day or 200–300 mg of rhodiola.
Best Forms: Capsules or powders for easy dosing.
3. B Vitamins: Balancing Energy and Temperature
B vitamins, particularly B6 and B12, are vital for energy metabolism and hormone regulation. They help balance temperature by supporting the body’s ability to regulate heat production during physical activity or stressful situations.
Benefits: Support metabolism, enhance energy levels, and prevent overheating during stress.
Recommended Dosage: 50–100 mg of a B-complex supplement per day.
Best Forms: B-complex supplements or foods like leafy greens and eggs.
4. Vitamin D: Essential for Thermoregulation
Low levels of vitamin D can lead to poor thermoregulation, causing you to feel either too hot or too cold. Supplementing with vitamin D helps maintain a stable body temperature and supports overall health.
Benefits: Regulates body temperature and supports immune function.
Recommended Dosage: 1000–2000 IU per day, or higher if you have a deficiency.
Best Forms: Vitamin D3 supplements or sunlight exposure.
L-theanine is a calming amino acid found in green tea. It promotes relaxation and helps reduce the stress-induced temperature fluctuations that can affect your sleep quality.
Benefits: Reduces stress, promotes calmness, and may help regulate body temperature.
Recommended Dosage: 100–200 mg per day, typically in the evening.
Best Forms: L-theanine supplements or green tea.
6. Omega-3 Fatty Acids: Supporting Circulation and Inflammation
Omega-3 fatty acids, found in fish oil and algae supplements, help regulate body temperature by improving circulation and reducing inflammation. They also support overall health, which can help balance temperature fluctuations.
Benefits: Improves circulation, reduces inflammation, and supports thermoregulation.
Recommended Dosage: 1000–3000 mg per day.
Best Forms: Fish oil or algae-based omega-3 supplements.
7. Capsaicin: Boosting Circulation and Metabolism
Capsaicin, the compound found in cayenne pepper, can temporarily help regulate body heat by boosting circulation and metabolism. It’s a great option if you tend to feel cold or experience chills at night.
Benefits: Increases circulation, boosts metabolism, and helps regulate body temperature.
Recommended Dosage: 500–1000 mg of capsaicin per day.
Best Forms: Cayenne pepper capsules or adding cayenne to food.
8. Ginger: Naturally Warming and Circulation-Boosting
Ginger has natural thermogenic properties, helping to balance body temperature by promoting blood circulation. It’s especially helpful if you often feel cold at night or during colder weather.
Benefits: Promotes circulation, warms the body, and helps balance temperature regulation.
Recommended Dosage: 1–2 grams per day.
Best Forms: Fresh ginger, ginger tea, or capsules.
9. Maca Root: Balancing Hormones and Temperature
Maca root is an adaptogen known for its ability to balance hormones, which can be key in regulating body temperature, especially during hot flashes or night sweats.
Benefits: Balances hormones, reduces hot flashes, and helps with thermoregulation.
Recommended Dosage: 500–1500 mg per day.
Best Forms: Maca powder or capsules.
10. Zinc: Regulating Immune Function and Temperature
Zinc supports immune function and the regulation of body temperature. It plays a key role in hormone production and can help balance internal thermoregulation.
Benefits: Supports immune function, regulates body temperature, and supports overall health.
Recommended Dosage: 15–30 mg per day.
Best Forms: Zinc supplements or zinc-rich foods like oysters, red meat, and beans.
The comments below reflect the personal experiences and opinions of readers and do not represent medical advice or the views of this website. The information shared has not been evaluated by the FDA and is not intended to diagnose, treat, or prevent any disease or health condition. Always consult a qualified healthcare professional for medical concerns.
Posted by JoCarol (Lava Hot Springs ID) on 08/07/2025 ★★★★★
Turmeric essential oil for Hot flashes and night sweats
I was having hot flashes and night sweats. Nothing was working I was using wild yam cream and other oil blends and borax. The borax worked for awhile then stopped. I heard Turmeric essential oil was supposed to work, I started using it 3 times per day a drop on my wrist and rubbed them together. With in 3 days they were gone! I only use it once in awhile now. I heard some people out takes longer to work. But I was taking Turmeric powder for other things and that didn't work. It had to be the essential oil. Hope this helps!
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