Hormonal imbalance is very common these days. Unfortunately, having a hormonal imbalance causes many discomforts.
These include mood swings, fluid retention, night sweats, weight gain, fatigue, brain fog, and many more chronic health issues.
The good news is that you can boost your hormonal balance with nutrition and lifestyle changes. This also includes supplements to bridge the gap in hormonal balance where nutritional shortfalls occur.
Like anything else in the human body, when hormones get out of the sync, they have a domino effect.
You see, usually, when one hormone gets out of balance it leads to other hormonal imbalances.
This of course then leads to system-wide health problems.
Supplements and, herbal remedies well supported by research and nutrition can help balance hormones especially in today’s world where there is a toxic overload that easily leads to hormonal imbalance.
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But first, what are hormones?
Hormones are chemical messengers that are made in one part of the body and travel through the bloodstream to another part where they influence some activity necessary for health.
Take for example insulin which is made in the pancreas but is sent through the blood to cells after a meal to unlock cells so glucose can go in to be used for energy.
Now you may be wondering do I have a hormonal imbalance?
And what are the signs of hormonal imbalance? Unfortunately, the signs of hormonal imbalance are very many because hormones have far-reaching effects in the body.
These are signs and symptoms of hormonal imbalance.
- mental fog
- thinning hair
- women facial hair
- weight gain
- thinning skin
- dry skin
- weight gain
- depression and anxiety
- irregular periods
- abdominal cramps
- irritability and mood swings.
What you can do every day to help balance your hormones?
Now with many signs and symptoms as such, it is easy to worry and wonder what you can really do to balance your hormones.
The best thing is a natural approach in which you change your lifestyle. This includes at a minimum:
- eating healthier
- sleeping well
And of course, there are many more ways including products you use daily.
See this post on how to balance your hormones naturally.
Vitamins, minerals, and supplements for hormonal balance.
Vitamins and minerals
The sad truth is that our food has declined in nutrients and you will need to consume large amounts of fruits and vegetables to get the requirements to meet all your needs including hormonal balance requirements.
And as mentioned earlier, toxins in the environment and your own general health can deter full absorption of these nutrients, and therefore supplementing may be required.
Vitamins are crucial in many metabolic functions.
To support your hormones you need to make sure you get the required vitamins and minerals every day.
So what are the most important vitamin for hormonal balance?
The following are the most important vitamins and minerals for hormone balance. B vitamins
Vitamins B6, B12, and folate are essential in the detoxifications processes in the body.
The body accumulates alot of byproducts during metabolism that needs to be cleared otherwise toxins start making one sick. Vitamins B6, folate, and B12 support the methylation pathway that helps the liver to clear excess estrogen from the liver.
When excess estrogen accumulates it can lead to estrogen dominance leading to all the bad symptoms such as mood swings, hot flashes, and even cancer.
Additionally, vitamin B6 also helps to regulate and restore the balance between progesterone and estrogen, reducing estrogen dominance.
Vitamin B 6 studies have found also helps to regulate blood sugar and insulin sensitivity.
And in the study, participants who were women suffering from gestational diabetes experienced a reduction in their blood sugar.
Vitamin B6 and the other B vitamins are also crucial for neurotransmitter production and regulation to support your mood and reduce depressive or anxious moods.
If you suffer from hormonal imbalance and experience PMS, I recommend Natures Way PMS with Vitamin B6 and Other B-Vitamins.
With B6 however, be careful not to take more than 100mg a day as overdosing can cause unpleasant side effects.
Sometimes deficiency in vitamin B 12 is caused by a low thyroid hormone level that can affect the production and synthesis of B12.
And B12 and vitamin one are important in neurologic function and hormonal health.
And this is one reason among others why low thyroid functions affection your mood and cognition.
Additionally, vitamin 12 is important in energy synthesis and the proper functioning and health of nerve cells.
So if a dysfunctioning thyroid has interfered with your B12 then you may feel fatigued and have other neurologic symptoms as well and that is why using a complex B vitamin would be helpful. Try Complex B vitamin
which also another good quality supplement for B vitamins.
Vitamin D has far-reaching effects in the body much more than the bone strength that it is mainly known for.
Vitamin D is a fat-soluble vitamin that for the most part acts as a hormone.
Vitamin D is a Prohormone and not really a vitamin and the body makes vitamin D with the help of sun exposure. If you can try and go outside for at least 15 minutes every day.
When the skin is exposed to the sun a chemical reaction happens that produces cholecalciferol, and then the liver changes this form of vitamin D, and a final change into calcitriol – a steroid hormone is made in the kidneys.
In order for vitamin D to have an effect in the body, it bides to a protein or receptor and vitamin D receptors are found in nearly every cell, telling us just how important vitamin D is.
But since many of us work indoors or live in the northern hemisphere where the sun is not always shining, alot of us are deficient in vitamin D.
Unfortunately, that also leads to many health problems and even chronic illness
Low vitamin D is associated with Diabetes- type two and many who are diabetic tend to have low vitamin D.
Vitamin D is important in regulating the parathyroid hormone also, which in turn regulates calcium in the blood.
This is a very important role as too much calcium in the blood can cause problems including tetany or muscle rigidity.
Imbalance can also lead to too much calcium being taken out of the bones causing weak bones.
Other important roles of vitamin D include estrogen and progesterone regulation, and low levels of vitamin D have also been shown to cause low testosterone a hormone that is important for male sex function but also is needed in women in smaller amounts.
Vitamin D is a great allay in thyroid health due to its role in immune health. One of the main issues that affect thyroid function is the malfunction of immune health causing antibodies to attack the thyroid as if it was a foreign body. Vitamin D helps the immune health work better.
So make sure to have your doctor check your levels. I cannot stress that enough. If you are overweight or have diabetes or a chronic illness, have your vitamin D levels checked.
I recommend you make sure to get a high-quality vitamin D such as Vitafusion Vitamin D3 Gummy Vitamin.
Note that vitamin D in excess is toxic so do not take not to take more than you need as too much vitamin D can be toxic.
Please consult your doctor before supplementing. Have your doctor check your levels first and get the right dosage for you.
Zinc is a trace element required in many functions in the body. Some of the most important functions include immune health function and zinc is important in balancing the following hormones:
- Thyroid hormones: Zinc transform T4 to T3 and helps to improve the function of the thyroid gland.
- Estrogen: Zinc improves the function of the ovaries, as well as helping the pituitary gland to produce FSH and TRH ( Thyroid releasing hormone.)Zinc supports the conversion of thyroid hormones.
According to an article in White Lotus Clinic Integrative Medicine, the presence of zinc-binding proteins in T3 receptor sites is an indicator that zinc is needed for the synthesis and function of the active form of thyroid hormone, the T3 which is needed for functioning metabolism.
Additionally TRH, the thyroid releasing hormone from the pituitary gland in which the driving force behind T3 synthesis also requires zinc to function well (source.)It is important to keep zinc no more than 40 mg per day to avoid toxicity.
Omega 3 fatty acids are important for hormonal balance and have been found to help blood sugar regulation and insulin sensitivity
Omega 3 fatty acids have many roles in the body. One very important role in helping with the immune system and keeping it healthy.
This prevents immune health issues such as those associated with Hashimoto S disease.
With Omega 3 and of course many supplements, it is important to make sure that it is of good quality, as some use low-quality oils. I like this omega 3 for my daily use. Great for hormonal balance, immune health, and nervous system health.
Nearly every function in the body requires magnesium. More than 300 biosynthesis functions in the body require magnesium.
And as far as hormonal health is concerned magnesium supports the pituitary gland our master hormonal gland where important hormones like FSH, luteinizing hormone are made.
Magnesium plays an important role in the HPA axis supporting healthy cortisol production.
It is also important in toxins elimination and calming down inflammation all of which support a healthy immune system and ultimately hormonal balance.
Additionally, per this 2017 study, magnesium, when taken together with vitamin B6, reduces stress, improves sleep, and even calms anxiety and helps to reduce PMS symptoms.
Another important function of magnesium is its role in blood sugar balance and insulin function.
Magnesium is widely deficient in the populations across the world especially in the developed world where food quality has changed and many people are consuming fast foods and processed foods.
And to make things worse, our food sources of magnesium have also declined in magnesium quantity due to soil changes and the use of fertilizers.
When you take magnesium, it is important to take magnesium such as magnesium citrates as opposed to oxide for better absorption.
one way to support your hormone health is to have a healthy gut.
Now with all the exposure to toxins, and inflammatory foods and medicines, many people have an unhealthy gut referred to as leaky gut.
Leaky gut causes systemic inflammation affecting your whole health including hormonal health.
Indeed it is said that all diseases begin in the gut. Some hormonal imbalances may also be traced there.
For example, a leaky gut can cause reduced absorption of B12, which you need to support hormonal balance.
Also, if you have hypothyroidism, the slow transit of by-products in the gut can lead to SBO.
Adding a probiotic supplement can help keep the bad bacteria down and prevent further inflammation that would exacerbate hormonal imbalance.
There are many ways to nourish your gut bacteria for gut health so as to optimize nutrient absorption and stop the inflammation that can cause hormonal imbalance.
Eating food good for gut health is very good. See this post for the best foods for gut health.
One easy way to support your gut is to replenish your gut bacteria with a daily probiotic.
This is a supplement made from a chaste tree or chaste berry a natural hormone balancing supplement.
A 2001 study in the BMJ found chaste berry to be effective in reducing PMS.
This amazing herb acts as a Luteinizing hormone and also modulates prolactin production thereby improving estrogen and progesteron production.
Other studies found that vitex lowered hot flashes in postmenopausal women.
Chaste berry acting on prolactin and on the opioid system in the brain alleviates pain and also has dopamine like effect that improves mood.
Vitex helps with symptoms of menopause, PMS, irregular periods, and infertility and PCOS symptoms. You can see more about vitex here.
Photo by Bankim Desai on Unsplash
This ancient remedy is an adaptogen herb that works with your body to adapt and to balance your hormones naturally.
Many studies have shown its efficacy in hormone healthy including this study that found that 600mg daily of ashwagandha helped to alleviate subclinical hypothyroidism.
Gaia ashwagandha is among the best ashwagandha brands.
Ashwagandha is great for many hormonal issues including supporting the adrenals as well as the thyroid and help one to relieve symptoms such as fatigue, support immune health, and balances mood.
As you can see, there are many ways to keep your hormones healthy including a judicious supplementation with hormonal boosting micronutrients in vitamins and other supplements.
Finally, if you are going through menopause, the night sweats and hot flushes can be debilitating, not to mention the mood swings and irritability.
And it helps with PMS too if that is where you are in life. This comprehensive supplement featuring ashwagandha, don Quai, chaste berry, Rosacea, and other plant extracts that help to balance progesterone and estrogen, takes care of most of those discomforts so you feel like your old self again.
In conclusion, supporting your hormonal health requires a comprehensive approach with good nutrition and clean lifestyle choices.
But that may not always be enough and your hormones may need more help. In that case, then it is a good idea to supplement to meet your hormonal needs so you can enjoy vibrant health.
And now, over to you.
How are you keeping your hormones in balance?
Reply in the comments and please share this post if you found it helpful.