The Truth About Hormones: 8 Biomarkers Every Woman Over 30 Should Know

Oktober 01, 2025 Tereza Zaťková

After thirty, the female body begins preparing for one of life’s most significant hormonal shifts - perimenopause. This process can start around age 30 and last up to 15 years. Most women only notice changes once uncomfortable symptoms appear - irregular periods, fatigue, insomnia, or mood swings [4].

Most physicians test only basic parameters that reveal severe deficiencies. For smarter prevention, it’s crucial to track subtle changes in health that can affect hormones, energy metabolism, and recovery.

Why hormone testing after 30 is essential

1. A silent revolution in the body

Production of estrogen and progesterone begins to decline around age 25 and accelerates after 30. This can show up in:

sleep and energy,
body weight and composition,
mood and cognitive function,
fertility and cycle regularity,
bone and cardiovascular health,
libido and sexual health [1][5].

2. Individual differences

Every woman has a unique hormonal profile shaped by genetics, lifestyle, stress, and environment [3]. Two women of the same age can be in very different phases of hormonal health.

8 key biomarkers that reveal your hormonal status

1) Estradiol (E2) - the key female hormone

Estradiol is the most active form of estrogen and a fundamental indicator of reproductive health.

Optimal ranges:

Follicular phase: 30–100 pg/mL
Ovulation: 100–400 pg/mL
Luteal phase: 80–300 pg/mL [5]
Low levels can lead to irregular cycles, hot flashes, or sleep disturbances. Excessively high levels also signal imbalance and may present as painful periods, water retention, or mood changes. Supportive measures include healthy fats, phytoestrogens (flaxseed, soy), and stress management.

2) Progesterone - the calming hormone

Balances estrogen’s effects and is key for quality sleep, mood, and fertility.

Optimal: luteal phase 1.8–24 ng/mL; for successful conception > 10 ng/mL [5].
Low levels can manifest as PMS, anxiety, irregular periods, or difficulty conceiving.

3) Testosterone - the hormone of energy and libido

Not just a “male” hormone - women need it for libido, strength, bone health, and mental performance.

Optimal: total 15–45 ng/dL, free 0.3–2.0 pg/mL [5].
Low levels can cause fatigue, low mood, and decreased libido. Natural support: resistance training, adequate protein, quality sleep.

4) DHEA‑S - the hormone of youth and adaptability

A precursor to estrogen and testosterone and a marker of adrenal vitality; it declines faster than many other hormones [3].

Optimal:

Age 30–39: 45–270 μg/dL
Age 40–49: 32–240 μg/dL
Decline is accelerated by stress, poor sleep, or chronic inflammation.

5) Thyroid panel - TSH, T3, T4, rT3

Up to 20% of women have a thyroid disorder, and a TSH‑only screen often misses it [2].
A complete panel includes TSH, free T3/free T4, rT3, and antibodies (TPO, TgAb).

Optimal TSH: 1.0–2.5 mIU/L.

6) Cortisol - the stress hormone

Should follow a circadian rhythm - high in the morning, low in the evening.

Optimal: morning 10–25 μg/dL, evening < 2 μg/dL.
A balanced curve supports energy and healthy sleep; elevated evening levels → insomnia and weight gain.

7) Insulin & glucose - the foundation of hormonal balance

Insulin resistance disrupts metabolism and sex‑hormone production [4].

Optimal: fasting glucose < 90 mg/dL, insulin < 5 μU/mL, HOMA‑IR < 1.5, HbA1c < 5.3%.
Warning signs often include abdominal fat, post‑meal fatigue, or irregular cycles.

8) SHBG - sex hormone‑binding globulin

Determines how much hormone is actually bioactive.

Optimal range: 20–100 nmol/L [5].
High SHBG = fewer active hormones; low SHBG = higher risk of insulin resistance.

When should you test hormones?

Women with regular cycles:

Day 3: FSH, LH, estradiol, testosterone
Days 19–21: progesterone

Perimenopause (35–50 years): full hormonal panel every 6 months [1].

Irregular cycles / PCOS: more frequent testing of testosterone, insulin, and thyroid markers.