Understand Your Hormonal Health
Navigate Hormonal Changes During Puberty
Puberty is the normal stage when a child's body changes into an adult body, driven by hormones, and it can bring questions, mood swings and worries about being different from friends. This page is for young people and the adults who support them: what is normal, which everyday habits help, and when it is sensible to see a doctor.
General information, not medical advice. Last updated November 1, 2026. Written by the AlternativeMed editorial team. Not medically reviewed.
Start here
- Remember that timing varies a lot: the NHS says puberty usually starts between 8 and 14, and that differences in timing are common and usually nothing to worry about.
- Keep the basics steady: regular sleep, daily movement, regular meals and a simple washing routine. These help how you feel while your body changes.
- Make it easy to talk. Parents and carers can bring up puberty calmly and early, and young people can ask a doctor or nurse any question privately, with nothing too small or too embarrassing.
Be careful with
- Do not give a child or teenager hormone products, supplements, teas or "balancing" remedies. We did not find reliable evidence that they help normal puberty, and growing bodies are sensitive to hormone-active substances.
- Do not compare a child with friends or siblings. Starting earlier or later than classmates is very common.
- Comments about weight, shape or looks can hurt at this age. Avoid dieting or teasing; if a young person starts restricting food, over-exercising or avoiding meals, talk to a doctor soon.
Get help when
- Signs of puberty before age 8, or none by age 15 (the NHS uses these ages for early and delayed puberty). See a GP; this is not an emergency.
- No periods by age 15, or missing three periods in a row after they have settled in (NHS advice).
- Low mood, withdrawal, constant worry, anger that feels out of control, or any talk of self-harm: seek help from a doctor or local urgent mental health service promptly and do not wait for it to pass.
- Rapid weight loss, hiding food, skipping meals, fainting, dizziness or a racing heartbeat: see a GP as soon as possible, as these can be signs of an eating problem or another health condition.
- Severe or painful acne, deep scarring spots, or acne that is affecting confidence or mood: a GP or pharmacist can help.
- Sudden severe headache, vision changes, extreme thirst or passing a lot of urine, or very heavy bleeding: get prompt medical care.
About Navigate Hormonal Changes During Puberty
What this goal means
Puberty is when a child becomes sexually mature. MedlinePlus and the NICHD give typical starting ages of about 8 to 13 for girls and 9 to 14 for boys, and the NHS gives 8 to 14 for both. In girls, breast development usually comes first, then body hair, and periods usually come last. In boys it usually starts with growth of the testicles and penis, then body hair, muscle growth, a deeper voice and facial hair. Both sexes have a growth spurt lasting about 2 to 3 years.
This page is about understanding and supporting that change. It is not about treating puberty; it is normal and does not need fixing.
1,2,3Common experiences
Young people often notice growth spurts, acne, body odour, new body hair, changing voice or periods starting. Feelings can change too: more self-consciousness, moodiness, a need for privacy and stronger friendships. The NHS and MedlinePlus pages we read describe the physical changes; they do not describe moods in detail, so we do not claim a specific cause for mood swings here.
Sleep patterns, school pressure, friendships and social media can all affect how a young person feels at this age, alongside hormones.
1,3,4,5Contributing factors to timing
Timing often runs in families. The NHS lists possible causes of early or delayed puberty as problems with the ovaries, testicles or hormones; conditions such as cystic fibrosis or diabetes; brain damage from surgery, radiotherapy, infection or severe head injury; and malnutrition, for example from coeliac disease or an eating disorder. The NICHD says delayed puberty can relate to family history, poor nutrition or an underlying medical condition, and that in most cases of early puberty no cause is found.
3,2Related conditions
Acne is common and linked to hormone changes during puberty. Periods can be irregular at first. PCOS, thyroid problems and eating disorders can also appear in the teenage years and have their own pages; this page does not diagnose any of them.
4,6Realistic expectations
Puberty unfolds over several years, and the order and speed differ from person to person. The NHS says that variation in timing is common and that most cases are not caused by a serious condition. Habits such as good sleep and activity support wellbeing but will not speed up or slow down puberty, and we did not find evidence that any food or supplement does.
3Who this applies to
Children and teenagers going through puberty, their parents and carers, and teachers or coaches who support them. People whose bodies develop differently, including differences in sex development, also go through puberty; a doctor can explain what to expect in each case. For adults whose symptoms may be hormonal, see the other Hormonal Health goals.
3Related conditions and symptoms
Acne → Polycystic ovary syndrome (PCOS) → Thyroid problems and fatigue → Eating disorders and disordered eating → Anxiety disorders → Heavy or irregular periods →
A manageable starting plan
An educational starting point, not a personal prescription. Adjust it to your own situation and any advice from your clinician.
Your first actions
- Keep a steady sleep routine with a realistic bedtime and device-free wind-down.
- Aim for daily movement the young person enjoys, building towards the CDC's 60 minutes a day.
- Set up a simple washing and skin routine, and keep conversations about changes calm and open.
Optional additions
- Keep a simple calendar of period dates for girls.
- Agree a family word or time for check-ins about feelings.
- Book a doctor's visit for any questions about timing, periods or skin.
What to track
- Sleep and wake times for two weeks.
- Periods: start and end dates and how heavy they feel.
- Mood changes that last more than a couple of weeks.
- Dates when signs of puberty appeared, to share with a doctor.
When to reassess
Review after a month. If sleep, mood, skin or periods are causing distress, or the ages in this guide are passed without signs, book a doctor's visit.
When to seek professional support
- A GP, school nurse or paediatrician can answer any question privately.
- A pharmacist can advise on skin care and body odour.
- For eating worries, see a GP; the NHS names the Beat helpline in the UK.
- For mood concerns, use local urgent mental health services if there is any thought of self-harm.
What helps
Ordered by how well the research supports each step. Evidence strength is shown on every card; precautions sit next to the advice.
Start here
Enough regular sleep
Moderate certaintyAddresses: Supports energy, mood and concentration during a busy stage of growth.
Why it may help: The CDC recommends 8 to 10 hours of sleep for ages 13 to 17 and 9 to 12 hours for ages 6 to 12. Its general tips include going to bed and getting up at the same time every day, a quiet, cool bedroom, turning devices off at least 30 minutes before bed, and avoiding afternoon and evening caffeine.
How to apply it: Agree a realistic bedtime, keep phones out of the bedroom at night if possible, and keep weekend times fairly close to school days.
Who it may suit: Most young people.
Precautions: If a teenager is regularly exhausted despite enough hours, or snores loudly, mention it to a doctor.
7Build a Healthy Sleep Schedule → Sleep at different life stages →
Daily physical activity
Moderate certaintyAddresses: Supports mood, strength, bone health and energy.
Why it may help: The CDC guideline for ages 6 to 17 is at least 60 minutes a day of moderate-to-vigorous activity, mostly aerobic, with muscle-strengthening and bone-strengthening activities at least 3 days a week.
How to apply it: Choose activities the young person enjoys: walking with friends, sport, dancing, cycling, climbing. Fun and routine matter more than performance.
Who it may suit: Most young people.
Precautions: If a young person has a heart, lung or joint condition, ask a doctor first. Watch for exercise that becomes compulsive or tied to weight worries.
8Calm, open conversations
Low certaintyAddresses: Reduces embarrassment and helps young people feel normal.
Why it may help: The AAP puberty page we read stresses that a child needs to understand the physical changes that will happen in their body, and that there are many chances to talk about it. We did not read detailed scripts, so these tips are general.
How to apply it: Use everyday moments such as car rides. Offer short, factual answers, invite questions without pressure, and be ready to say "let us ask the doctor".
Who it may suit: Parents, carers and young people.
Precautions: If a young person does not want to talk to a parent, suggest another trusted adult or a doctor or school nurse.
9Additional options
A simple washing routine for skin and body odour
Moderate certaintyAddresses: Helps with spots and the new body odour that often comes with puberty.
Why it may help: The NHS advises washing armpits, groin and feet at least twice a day with soap and drying well, using deodorant or antiperspirant regularly, and wearing natural fabrics like cotton. For acne, it suggests washing the face twice a day with a gentle cleanser, using non-comedogenic products, and not picking or squeezing spots.
How to apply it: Make a short routine and keep it gentle; scrubbing hard does not help acne.
Who it may suit: Teenagers with sweat, odour or spots.
Precautions: Do not squeeze spots, as it can cause scarring. If acne is deep, painful, scarring or affecting mood, see a GP or pharmacist.
5,4Regular meals and a varied diet
Low certaintyAddresses: Supports growth and energy.
Why it may help: The NHS and NICHD both note that poor nutrition or malnutrition can be linked to delayed puberty, so regular, varied eating matters. We did not find a source in this review that recommends specific foods to change the timing of puberty.
How to apply it: Offer regular meals and snacks, with fruit, vegetables, whole grains, protein foods and plenty of water. Avoid labelling foods as good or bad.
Who it may suit: Everyone.
Precautions: Do not put a young person on a diet unless a doctor advises it. Talk to a doctor about any restriction or fear of eating.
3,2Knowing what periods are like at first
Moderate certaintyAddresses: Reduces worry and prepares girls for what to expect.
Why it may help: The NHS says periods usually start around age 12, that a cycle of around 28 days is typical but 21 to 35 days is common, and that periods usually last about 5 days (2 to 7). It says most girls have regular periods by 16 to 18.
How to apply it: Have supplies ready, explain that early cycles can vary, and suggest tracking dates on a calendar.
Who it may suit: Girls approaching or at first periods, and their families.
Precautions: See a GP for no periods by 15, three missed periods in a row, bleeding between periods, or periods that feel very heavy or painful.
6,10Period pain and menstrual cycle health → Heavy or irregular periods →
Looking after feelings
Low certaintyAddresses: Helps young people feel understood during a stage of big change.
Why it may help: The NHS has guidance for parents on children's and young people's mental health, including talking about feelings and where to get urgent help. We read its index page rather than the full advice, so please see the NHS pages for details.
How to apply it: Check in often and listen without fixing. Naming feelings, time with friends, activity and sleep all help. Take persistent low mood or withdrawal seriously.
Who it may suit: Young people and parents.
Precautions: Low mood lasting two weeks or more, loss of interest, or any thoughts of self-harm need a doctor or local crisis service promptly.
11Understand and manage your emotions → Support a more balanced mood → Anxiety disorders →
Still being studied
Regular check-ins with a doctor or school nurse about growth
Moderate certaintyAddresses: Can reassure families and pick up early or delayed puberty.
Why it may help: The NHS and MedlinePlus say a health professional can diagnose early or delayed puberty using examination, history and sometimes blood tests, wrist X-ray for bone age, or scans.
How to apply it: Ask for a visit if there are worries about timing, growth or periods; a doctor can say whether anything needs to be done.
Who it may suit: Anyone worried about early or late development.
Precautions: Tests and any treatment are decided by a clinician. We do not recommend any treatment here.
3,1Talking about identity and gender
Not enough evidenceAddresses: Helps young people feel safe and supported.
Why it may help: The AAP site lists articles about sex, gender identity and puberty, but we did not read their content, so we cannot summarise their advice.
How to apply it: Where this is a concern, a trusted doctor can point to reliable local support; we do not give treatment advice here.
Who it may suit: Young people exploring identity, and families.
Precautions: Any hormone-related treatment is a medical decision and not covered on this page.
9Food & nutrition
Regular, varied eating
The NHS and NICHD say malnutrition and poor nutrition can be linked to delayed puberty, so growing bodies need regular meals and snacks. We did not find a source recommending specific foods to change the timing or course of puberty.
Aim for a varied plate with fruit, vegetables, whole grains, protein foods and water, shared without diet talk. Skipping meals or restricting food is a reason to speak to a doctor.
3,2Food and spots
The NHS acne page we read does not discuss diet, so we do not claim that particular foods cause or cure acne. If acne is a worry, focus on gentle skin care and ask a pharmacist or GP.
4Remedies & supplements
Traditional use, laboratory findings and human trials are kept apart. "Natural" does not mean safe.
Over-the-counter spot treatments (pharmacy skin care)
Moderate certaintyStudied form and route: Topical products for acne
Intended outcome: Fewer or milder spots
Human evidence: The NHS suggests that over-the-counter treatments such as salicylic acid or benzoyl peroxide can be tried and that a pharmacist can advise.
Traditional use: We did not find a traditional use relevant to this product type.
Laboratory findings: We did not review laboratory studies for this page.
Limits: Results are gradual and not every product suits every skin; the NHS says to see a GP if self-treatment is not working.
Interactions and precautions: Ask a pharmacist before use, patch test, avoid in pregnancy without advice, and do not use with other strong products without checking.
4Supplements and herbal products marketed for puberty or hormone balance
Not enough evidenceStudied form and route: Pills, teas, powders and tinctures
Intended outcome: No benefit shown for normal puberty
Human evidence: We did not find trials in children showing benefit, and the NHS, NICHD and MedlinePlus puberty pages do not recommend any such product.
Traditional use: Some herbs are used traditionally for hormones in adults, but not as proven for children.
Laboratory findings: Not reviewed for this page.
Limits: No dose is given because we found no reliable source supporting use in children.
Interactions and precautions: Hormone-active herbs and supplements can interact with growth, periods and medicines. Do not give them to children or teens without a doctor.
3,2,1Black cohosh, soy, red clover and hormone balance claims → Medicine interactions →
Therapies & care
Established professional care is described in general terms here. A doctor decides whether any tests or treatment are needed, and nothing on this page replaces a clinician's advice.
Medical assessment of early or delayed puberty
Moderate certaintyMedical evaluation A doctor reviews health and growth history and may order blood tests for hormone levels, a wrist X-ray to estimate adult height, or scans. The NHS says treatment is usually needed only if a condition causes physical or emotional problems.
Who it may suit: Anyone with signs of puberty before 8, none by 15, or other concerns.
Precautions: Decisions about hormone treatment belong to a specialist and family together.
3,2Talking therapies and mental health support
Moderate certaintyPsychological support If worry, low mood or body-image distress is getting in the way of daily life, a doctor can point to support for young people. The NHS provides guidance for parents and routes to mental health support for children and young people.
Who it may suit: Young people with lasting low mood, anxiety or distress.
Precautions: Seek prompt help for thoughts of self-harm. Do not stop any prescribed medicine without a doctor's advice.
11Therapy for anxiety and stress → Stress, anxiety, burnout and depression: how they differ →
Specialist help for eating problems
Moderate certaintyEating disorder support The NHS advises seeing a GP as soon as possible if an eating disorder is suspected, and parents can offer to attend with their child. It names the charity Beat, which has a confidential helpline on 0808 801 0677 (UK).
Who it may suit: Young people with restriction, bingeing, purging, fear of eating or compulsive exercise.
Precautions: Early help improves chances of recovery, so do not wait.
12What to avoid
Habits, products and claims that can get in the way. Never stop a prescribed medicine without talking to the professional who prescribed it.
Risks that apply to most people
Hormone or supplement products for children and teens
Not enough evidenceWhy: We did not find reliable evidence that supplements, teas or "hormone balance" products help normal puberty, and the NHS and NICHD pages we read do not recommend any. Hormone-active products can affect growth and development.
Who it applies to: Anyone considering products from shops, social media or online sellers.
Try instead: Focus on sleep, food, movement and support, and ask a doctor if anything worries you.
3,2Comparing a young person with others or teasing about changes
Low certaintyWhy: Puberty timing varies and the NHS says variation is common. Teasing can add stress at a sensitive age.
Who it applies to: Families, friends and coaches.
Try instead: Use neutral, kind language and reassure that bodies change at different speeds.
3Personal triggers to check
Late-night screens and caffeine
Moderate certaintyWhy: The CDC advises turning devices off at least 30 minutes before bed and avoiding caffeine in the afternoon or evening.
Who it applies to: Teenagers with trouble sleeping.
Try instead: Agree a wind-down time and keep caffeinated drinks to the daytime.
7Picking or squeezing spots and scrubbing the skin
Moderate certaintyWhy: The NHS says picking or squeezing can cause scarring and not to scrub the skin.
Who it applies to: Teenagers with acne.
Try instead: Use a gentle cleanser, avoid picking, and see a pharmacist or GP if acne is bothersome.
4Products that need caution
Strong or stronger skin treatments without advice
Low certaintyWhy: The NHS says a pharmacist can recommend skin treatments and a GP can prescribe stronger ones when self-care is not working. Using several products at once may irritate skin.
Who it applies to: Teenagers with acne.
Try instead: Ask a pharmacist or GP before adding stronger products, especially in pregnancy or if allergies exist.
4Growth, muscle or "puberty" supplements
Not enough evidenceWhy: We did not find reliable evidence or agency endorsement for these in children and teens. Sports and muscle products can contain unlisted ingredients.
Who it applies to: Young people who are curious about bigger muscles or faster growth.
Try instead: Eat regularly, train sensibly, sleep well and ask a doctor if growth is a worry.
2Unsupported claims
"You can speed up or delay puberty with food or herbs"
Evidence againstWhy: The sources we read say puberty timing is influenced by family patterns, nutrition and medical conditions, and none say a food or herb changes it.
Who it applies to: Social media and wellness sellers.
Try instead: Treat such claims with caution; a doctor decides if treatment is needed.
3,2"Hormones are out of balance" for ordinary moodiness or spots
Not enough evidenceWhy: Mood and skin changes are common in puberty. Terms like "hormone imbalance" are not a diagnosis. A doctor can check if something else is going on.
Who it applies to: Product labels, quizzes and videos.
Try instead: Ask a doctor if symptoms are severe, sudden or lasting.
4,3Common mistakes
Waiting too long when something seems wrong
Moderate certaintyWhy: The NHS says to see a GP if signs begin before 8 or have not started by 15, or periods have not started by 15.
Who it applies to: Parents and young people.
Try instead: Book a non-urgent GP visit; most of the time the answer is reassuring.
3,10Treating restriction or compulsive exercise as healthy
Moderate certaintyWhy: The NHS lists rapid weight loss, hiding eating, avoiding meals, and exercising a great deal among signs of an eating disorder.
Who it applies to: Parents, coaches and young people.
Try instead: Tell the young person you are worried and offer to go with them to a GP.
12Evidence & safety
What the research shows
Agency pages (NHS, MedlinePlus, NICHD, CDC) agree on the basics: puberty starts at different ages, timing varies, and a doctor can check if puberty is early or delayed. The best-supported habits for wellbeing are sleep, physical activity and open conversations. We did not find trials showing that supplements, herbs or foods change normal puberty, and we cite no single study here.
Limits of the evidence
- Our sources are health-agency pages rather than clinical trials, so evidence labels reflect guidance and general consensus.
- The AAP and NHS pages on young people's mental health were read as index pages; we did not read their full advice.
- Different agencies give slightly different age ranges for normal puberty.
- The NICHD page is dated 2021 and the NHS periods page lists a review date of 2023.
Precautions and interactions
- No hormones, supplements or "balancing" products for children and teens without a doctor.
- Never stop or change a prescribed medicine on your own.
- Seek advice for eating restriction, over-exercise or low mood.
Life-stage considerations
- Children and teens: the focus of this page.
- Pregnancy: a pregnant teenager should see a clinician; many products are not advised in pregnancy.
- Adults: see other Hormonal Health goals.
Warning signs
- Puberty signs before 8 or none by 15.
- No periods by 15, or three missed periods in a row.
- Rapid weight loss, hiding food, fainting or a racing heartbeat.
- Low mood, withdrawal or any thought of self-harm.
- Sudden severe headache or vision changes.
Claim checks
Puberty timing can be changed with food or herbs
Evidence againstWe did not find any source supporting this; timing is influenced by family, nutrition and medical conditions.
3,2Starting puberty earlier or later than friends means something is wrong
Moderate certaintyVariation is common; the NHS says it is usually nothing to worry about. See a doctor for signs before 8 or none by 15.
3Mood swings in teens mean hormone imbalance that needs a product
Not enough evidenceThe agency pages we read do not support this. Persistent low mood needs a doctor, not a supplement.
11Teens need about 8 to 10 hours of sleep
Moderate certaintyThe CDC recommends 8 to 10 hours for ages 13 to 17.
7Questions people ask
At what age does puberty usually start?
The NHS says it usually starts between 8 and 14. MedlinePlus and the NICHD give about 8 to 13 for girls and 9 to 14 for boys.
When is puberty considered early or late?
The NHS defines early puberty as signs before age 8 and delayed puberty as none by age 15. See a GP; this is usually nothing to worry about.
In what order do changes happen?
In girls, breast development usually comes first, then body hair, with periods last. In boys, growth of the testicles and penis usually comes first, then body hair, muscle growth, a deeper voice and facial hair.
How long is the growth spurt?
MedlinePlus says the growth spurt lasts about 2 to 3 years.
Are irregular periods normal at first?
The NHS says periods usually start around 12 and most girls have regular periods by 16 to 18. See a GP if periods have not started by 15 or three in a row are missed.
How much sleep does a teenager need?
The CDC recommends 8 to 10 hours for ages 13 to 17 and 9 to 12 hours for ages 6 to 12.
How much activity should young people get?
The CDC says at least 60 minutes a day of moderate-to-vigorous activity for ages 6 to 17, with muscle and bone strengthening at least 3 days a week.
How can I help with acne and body odour?
The NHS advises gentle washing twice a day, not picking spots, regular deodorant or antiperspirant and natural fabrics. See a pharmacist or GP if it is not working or affects confidence.
Should a child take supplements for hormones?
We did not find evidence that supplements help normal puberty, and the agency pages do not recommend any. Please ask a doctor first.
How do I talk to my child about puberty?
The AAP says children need to understand the physical changes and that there are many chances to talk. Keep answers short and factual, and invite questions. Our other sources did not give scripts.
When should we worry about mood?
Low mood lasting two weeks or more, loss of interest, withdrawal or any thought of self-harm needs a doctor or a local crisis service promptly.
Where can parents get help with eating worries?
The NHS advises seeing a GP as soon as possible. It names the charity Beat, whose confidential UK helpline is 0808 801 0677.
References
- MedlinePlus. Puberty. Read 2026-11-01. source
- NICHD. Puberty. Last reviewed 21 June 2021. Read 2026-11-01. source
- NHS. Early or delayed puberty. Last reviewed 2 April 2026. Read 2026-11-01. source
- NHS. Acne. Last reviewed 22 September 2026. Read 2026-11-01. source
- NHS. Body odour. Last reviewed 14 May 2025. Read 2026-11-01. source
- NHS. Periods. Last reviewed 5 January 2023. Read 2026-11-01. source
- CDC. About Sleep (page dated 15 May 2024). Read 2026-11-01. source
- CDC. Physical Activity Guidelines for Children and Adolescents (page dated 4 December 2025). Read 2026-11-01. source
- American Academy of Pediatrics, HealthyChildren.org. Puberty (index page). Read 2026-11-01. source
- NHS. Stopped or missed periods. Last reviewed 12 June 2026. Read 2026-11-01. source
- NHS. Mental health advice for parents of children and young people (index page). Read 2026-11-01. source
- NHS. Eating disorders. Last reviewed 23 January 2024. Read 2026-11-01. source
Related on AlternativeMed
Related goals
Understand Hormonal Changes → Recognize When Hormonal Symptoms Need Evaluation → Understand Hormone Tests → Support Wellbeing With a Thyroid Condition → Understand How Sleep & Hormones Interact → Evaluate “Hormone Balance” Products & Claims → Build a Healthy Sleep Schedule →
Research, safety and claim-check resources
Period pain and menstrual cycle health → Sleep at different life stages → Skin-care basics → Healthy weight basics → Hormone balance claims → Medicine interactions → Support a more balanced mood →