If you are like many women who begin to experience perimenopause, hormones and insulin insensitivity occur regularly. Because these hormonal changes can affect almost every aspect of life, including the battle with stubborn fat. So, what are the best hormone balance vitamins and nutrients, earning them a spot in your kitchen cabinets?
Learn More About Balancing Hormones
Hormones are your body’s chemical messengers, coordinating activities like metabolism, growth, mood, and sexual function. These signals fulfill many roles in the body, such as metabolism, growth, mood, and sexual function, to name a few. Any imbalance in these fine signals can cause several health issues. Stress, poor diet, and lack of exercise, or underlying medical conditions can cause hormonal imbalances.
Estrogen dominance is when the body has too much estrogen in comparison with progesterone. It can lead to mood swings, weight gain, and obesity risk. Also, it is associated with irregular periods, and an increased likelihood of certain cancers. On the other hand, low estrogen can lead to hot flashes, dry vagina, and reduced bone density.
Thyroid dysfunction is another frequently encountered problem that can be either underactive (hypothyroidism) or overactive (hyperthyroidism). The thyroid hormone manages metabolism, energy, and mood, and any skew can result in tiredness, weight gain or loss, and crankiness.
Indeed, a hormonal balance is important to prevent any disorder. Tackling these common problems will give you more energy, stabilize your moods, and reduce the risk of chronic disease. A combination of diet, lifestyle, and, where appropriate, supplements are essential for hormone balance overall.
7 best vitamins for hormone balance
If you are dealing with hormonal imbalance, here are 7 of the most potent hormone balance vitamins and nutrients to help:
Vitamin B12
This vitamin is essential for maintaining normal circadian rhythms. It is especially important in producing red blood cells (which carry oxygen to the brain) and thyroid hormones, among many other things. It also involves the methylation process necessary for adequate estrogen hormone balance. B12 is most abundant in animal-based products like meat and fish. Vegans and vegetarians are at slightly increased risk of developing B12 deficiency since it is rare in fruits or vegetables.
Inositol
Related to the B-vitamin family, inositol has become popular for supporting insulin sensitivity and managing the side effects of polycystic ovary syndrome (PCOS). It can also decrease insulin, blood sugar levels, and testosterone, assisting with ovulation, which is a big advantage for some women who have PCOS.
Vitamin D
Vitamin D influences more than 200 human genes, including several that govern the production and activity of sex hormones and insulin. It’s also critical for immune health. Vitamin D is produced by your body in response to sun exposure and is found in fatty fish, fortified dairy products. Most people do not get enough sunlight as is. Usually, supplements from vitamin D (around 2-5 thousand IU per day) are a good idea anyway.
Magnesium
Magnesium regulates around 300 processes in the body, mostly related to hormone balance. A huge group of Americans simply do not obtain enough from the food they eat. Magnesium is known for controlling insulin resistance, has anti-inflammatory properties, and soothes PMS symptoms. It can even encourage relaxation and increase the ability to sleep better. But our bodies do digest typical types of magnesium supplements poorly.
Vitamin B6
Vitamin B6 is vital to make the serotonin and dopamine neurotransmitters that control mood (and, believe it or not, attention). It is also essential in the metabolism of steroid hormones, which further process estrogen and progesterone. Already found in chicken, fish, nonfat yogurt, and lentils (among others), vitamin B6 can be ideal for women heading into PMS or dealing with mood issues and sleep problems.
N-acetyl-cysteine (NAC)
N-acetyl cysteine – An amino acid that supplies glutathione, the body’s most powerful antioxidant. It is also being researched for results in PCOS to help balance hormones related to insulin resistance and fertility. NAC is one of those things that’s hard to get in a therapeutic form from your diet alone, which makes it an excellent supplement for hormone health.
Omega-3
Omega-3 fatty acids are anti-inflammatory, and a single dose can also help relieve symptoms of hormonal imbalance, such as menstrual cramps or moodiness. The main sources is this nutrient are seafood, walnuts, and flaxseeds. One serving of salmon a week is good, but it can be difficult to get quality sources, so look for an omega-3 supplement with DHA and EPA.
Natural Hormone Balance Vitamins
The more you eat whole foods, the closer to natural hormone balance you will be. Vegetables are not only low in insulin, but they also provide the right vitamins and minerals to keep your hormones balanced.
UVB rays in sunlight are the best natural source of vitamin D that our skin produces. Oily fish, egg yolks, and fortified dairy are also great sources of vitamin D. They should be included in the diet for those with minimal sun exposure.
Vitamin B6 is found in various plant and animal foods, including poultry, fish, whole grains, legumes, nuts, and bananas. Consuming a variety of these foods can help increase intake.
Vitamin E is a good complement to carotenoids. Avocados, sunflower seeds, and almonds are the best sources of vitamin E.
Citrus fruits, red peppers, broccoli, and kiwi all contain a large amount of vitamin C, which can be included in your daily diet to maintain the correct hormone activity levels.
Red meat, poultry, seafood, and nuts provide plenty of Zinc, which helps with hormone production and maintenance.
Get Professional Help Before Taking Hormone Balance Vitamins
This information on hormone balance vitamins is a basic starter guide, and we strongly recommend seeking advice from health professionals before taking any action.
Remember, everyone is different in their hormonal status, and often, meeting with health care practitioners trained in hormone health, such as a Naturopathic Doctor or endocrinologist, can be helpful. They can do a full hormone panel testing, detect any specific deficiencies/imbalances, and prescribe appropriate treatment, e.g., vitamin supplements, in the presence of identified deficits and requirements.
Suppose you suspect more complicated hormonal issues, such as PCOS, thyroid disorders, or menopausal symptoms. In that case, you can work with a healthcare professional. They can conduct full hormone panel testing, to help you navigate the ins and outs of hormone balance vitamins.
Remember, while hormone balance vitamins are beneficial, they should not be a substitute for medically advised treatment.
Final Thoughts On Using Hormone Balance Vitamins
Hormones greatly impact our health and are involved in everything from metabolism to mood. Thus, hormonal imbalances can cause a whole host of health problems. Eat a balanced diet tailored to your needs and take advice from a health professional before you take any hormone balance vitamins or supplements.
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Sources:
https://pubmed.ncbi.nlm.nih.gov/29052180/
https://pubmed.ncbi.nlm.nih.gov/20222840/
https://pubmed.ncbi.nlm.nih.gov/18854115/
https://academic.oup.com/cdn/article/3/11/nzz108/5580579
