Vitamin B3 Aids Stress
The B-vitamins are an essential group of vitamins for hormone balance. You can take these vitamins to address stress and mood changes related to both PMS and menopause. This kind of stress can trigger tension, anxiety, irritability, and poor concentration.
While it relieves menopausal stress, vitamin B3 can also smooth the transition between estrogen production in the ovaries to estrogen production in the adrenal glands and fat cells instead.
These are both post-menopause estrogen production sites and B3 helps stabilize estrogen production there once your ovaries stop producing it.
Pro-Tip: Along with B3, consider supplementing with folic acid if youre of reproductive age. This vitamin can help prevent birth defects as well as boost a womans fertility.
What Are Some Tips For Balancing Your Hormones And Taking The Next Steps
Want to integrate some daily practices and rituals to help naturally balance your hormones? Dr. Simoné gives us the scoop on how to take the next steps.
Deal with inflammation a diet high in animal fats, processed meats and grains, dairy and sugar will increase inflammation and cause hormonal imbalance. Eat more plants, less animal protein, cut dairy and go more pesca-vegan for three months to combat inflammation and hormonal imbalance. For women, heavy drinking increases the risk of ovulation disorders for men, it lowers testosterone levels, causes erectile dysfunction and decreases sperm production. High consumption of caffeine can also interfere with fertility, so lowering your caffeine to one cup per day, or giving it up entirely, is a good idea when trying to conceive.
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Move your body exercise is crucial for balancing your hormones, as it supports both your mental and physical health. Choose an activity you love and which brings you joy spend time in nature, get barefoot on the earth, breathe and choose to respond, rather than react to your environmental triggers. The sea is also wonderful to balance your nervous and hormonal systems but if thats hard for you, opt for Epsom salt baths or foot baths.
How Much Is Womens Hormone Balance Supplement
womens hormone balance supplement come in a variety of designs and pricing ranges. Its difficult to predict product costs nowadays. You dont know how much something costs because the pricing range is so vast. For example, a pair of pants can range from $20 to $200 depending on where you buy them. Similarly, additional goods like as womens hormone balance supplement.
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What Else Can You Do To Promote Hormone Balance
There are some other ways to treat hormonal imbalance outside of diet. Heres how to balance hormones with your overall health:
- Take care of your gut health by eating a variety of high-fiber plant foods that dont cause you inflammation .
- Exercise regularly by moving your body in accordance with the fluctuations in your menstrual cyclefor example, doing light movement like yoga during your period and saving more high-intensity cardio workouts for other higher energy parts of your cycle, like ovulation.
- Prioritize good quality sleep by going to bed and waking up at regular hours .
- Manage stress as best you can, by using mindfulness practices like meditation and journaling when you do feel stressed, overwhelmed, or anxious, and seeking out mental health help where possible if you need more tools to cope with anxiety or depression.
The Best Supplements To Balance Hormones
#1 Probiotics for Mood and Gut Health
Probiotics can do more than improve your gut health. They also may indirectly enhance your brain, too. Research shows that the gut and brain are connected, a partnership called the gut-brain axis.
Probiotics have become increasingly popular in recent years. You might already eat a lot of probiotic foods, such as yogurt or kimchi, or take a daily probiotic supplement to reap their potential benefits.
Gut bacteria are key players in your mood and mental health. They can relieve the symptoms of depression, anxiety, and stress, but they might also make them worse.
How to Take Probiotics
For best results, take probiotic supplements with meals. When you are selecting a probiotic supplement, choose one with a diverse range of bacteria, a high number of colony-forming units , and also be sure that its either been refrigerated or is guaranteed to be stable at room temperature.
#2 Magnesium for Cramps and Stress Management
When your body does not have enough Magnesium then systemic inflammation occurs. This can result in fatigue, headaches/migraines, aches, and pains.
Magnesium helps keep adrenal stress hormones under control too. This is a big deal, as stress hormones throw everything off whack!
In fact, I find it so helpful for pain management that I also use it as salt in baths and as a spray on my abdomen to reduce cramping.
How to take magnesium
#3 Dong Quai for menstrual cramps and PMS
How to take Dong Quai
#4 Maca for Balancing Hormones
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Best Supplements For Estrogen Dominance
I want to cover a hormonal imbalance that way too many women suffer from, but most do not know they have it.
Im talking about estrogen dominance.
The common symptoms of estrogen dominance are:
- tender, lumpy, and fibrocystic breasts
- estrogenic cancers such as breast, ovarian, uterine
- cellulite and stubborn fat on the butt and thighs
- water retention
- weight gain, especially around the butt and hips
- lack of ovulation
Note: Even though you might be headed for peri- and menopause, you can still be experiencing estrogen dominance.
Supplements For Hormonal Balance
Dietary supplements shouldnt be used to replace treatment nor should they be used in place of the essential vitamins and minerals that come from a balanced diet. But, they can be used to support hormonal balance.
Here are some supplements that can potentially help bring hormonal balance. You should always talk to a healthcare provider before taking any supplements, though, as some may interfere with your current medications or health concerns.
What Causes A Hormonal Imbalance
“Your hormones fluctuate naturally, with certain life events such as puberty, pregnancy and menopause causing them to change more dramatically. However, there are other factors that can create hormonal imbalances, such as stress, sleep, the food and drink that we consume, eating disorders and medication. Even using plastic can disrupt our hormones!”
How Can Nutrient Deficiency Impact Hormone Balance
Deficiencies in certain nutrients can significantly impact hormone levels and disrupt the delicate balance of the endocrine system. For example, deficiencies in vitamin D, magnesium, and zinc have all been linked to lower testosterone levels.
On the other hand, an overabundance of certain minerals, such as manganese and copper can lead to higher estrogen levels. This is why it’s so important to make sure you’re getting all the essential nutrients your body needs for optimal hormone balance.
Also, keep in mind that nutrient deficiencies can also impact other aspects of your health, so it’s important to address them as soon as possible.
If you suspect you may be deficient in any nutrients, it’s essential to speak with a doctor or nutritionist to check your levels and find out which supplements would be best for you. Also, natural supplements are always better than synthetic ones.
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Do Hormone Balance Supplements Work
Yes! Various nutrients commonly found in supplement form are evidenced-based, with a large body of research supporting their abilities to maintain healthy levels. Some studies show the efficacy of hormonal supplements, while others show how a nutrient with estrogen-like effects influences biological pathways for sleep, digestion, mood, weight, etc.
Natural Hormone Balance Supplements For Women
Once youve consulted with a medical professional and are ready to seek treatment, it should come as a relief to know that there are many natural hormone balance supplements available to women. Even better, they are easy to find online and/or in your local drug store!
Knowing which ones will be most beneficial to you depends on your individual needs. We recommend introducing one supplement at a time. That will help you observe how your body handles each one.
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What Are The Best Supplements For Hormone Balance
Never skip your B vitamins and to feel balanced at all times. The best hormone balance supplements are rich in B vitamins. For this reason, all of our plant-based supplementscontain an adequate amount of natural B vitamins to fight your hormonal ups and downs. Especially for those who follow a vegan or vegetarian diet, Sanbera is an all-in-one advantage when it comes to ensuring a sufficient intake of all B vitamins.
Supplements for hormone balance: designed for women.
Hormone imbalance in men
Eat High Quality Protein To Balance Your Hormones
High quality protein provide amino acids which are the building blocks for hormones and neurotransmitters.
- If you eat poultry and meat, make sure that they are free range, pasture fed, and ideally organic
- Offal, calf and chicken liver for instance, is especially good for hormone balance,though try to make sure its organic and/or free range/grass fed offal as otherwise it can contain concentrated levels of toxins. Offal contains
- high levels of vitamin A
- high levels of vitamin D and iron
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Impressive Herbs That Help Balance Your Hormones
Herbs are a group of plants whose leaves, flowers, roots, and seeds are used for various purposes.
If you love to cook, you may be most familiar with using herbs as cooking ingredients. Interestingly, humans have also used them for healthcare, spiritual rituals, and more for thousands of years .
Traditionally, some herbs have even been used to balance hormone levels. Although rigorous research on the topic is limited, some evidence suggests that certain herbs could influence hormone levels in your body, as well as other related functions of the endocrine system.
Still, it can be hard to separate fact from fiction when it comes to using herbs for medical or health reasons.
Thats why weve sifted through the science and put together this list of 5 herbs, all of which have evidence to support some of their hormone-balancing claims.
Herbs Nutrients And Nutrition Options For Hormone Balance
As a Naturopathic Physician, I am lucky to have so many tools in my toolbox to provide treatment options to my patients having hormonal balance issues! Depending on symptom severity and patient preference, I can choose between a variety of options that will work best for them. This is one of the many reasons that I love Naturopathic Medicine and one of the reasons I often use supplements to balance hormones.
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Eat A Balanced Diet To Balance Your Hormones
- Make sure that each meal combines protein, complex carbohydrate, fibre and fat for optimal blood sugar control, increased energy levels, better mood Talbott, S. . The Cortisol Connection. Alameda, CA: Hunter House, p. 153.
- Protein is very important for building and repairing the body, and to make optimal levels of neurotransmitters from amino acids
- Should be eaten three times a day from vegetable and/or organic animal sources
Omega 6 Evening Primrose Oil Or Borage Oil
For sex hormone balance
- Reduces breast tenderness and lumpiness Gluck, M. and Edgson, V. . It Must Be My Hormones. Camberwell, Vic.: Penguin Group , p. 139.
- 500 mg Gluck, M. and Edgson, V. . It Must Be My Hormones. Camberwell, Vic.: Penguin Group , p. 139.
- 1000mg daily of evening primrose oil or starflower oil for thyroid health Gottfried, S. . The Hormone Cure. New York, NY: Scribner, p. 252.
Saturated fat which helps to produce cholesterol is essential for optimal hormonal balance. Cholesterol is a key building block for pregnenolone, the mother hormone from which all other hormones are made.
Ingesting 1 to 2 tablespoons of coconut oil a day can be very helpful for optimal hormonal balance.
For sex hormone balance
- Helps reduce bad estrogens
- In another study, resveratrol was shown to block the estrogen receptor Gottfried, S. . The Hormone Cure. New York, NY: Scribner, p. 174.
For sex hormone balance
- Helps detoxify excess estrogen and increase the production of healthy estrogens Gottfried, S. . The Hormone Cure. New York, NY: Scribner, p. 173., Amen, D. . Unleash The Power Of The Female Brain. New York: Harmony Books, p. 99.
- Cruciferous vegetables such as broccoli, cabbage, cauliflower, Brussels sprouts Gottfried, S. . The Hormone Cure. New York, NY: Scribner, p. 173., Amen, D. . Unleash The Power Of The Female Brain. New York: Harmony Books, p. 99.
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Common Symptoms Of Hormonal Imbalance In Women
Before you start taking ANY new herbs or supplements, I also encourage you to learn as much as you can about your specific hormonal imbalances. The more you know, the more targeted you can get in your supplement and herb approach, saving you time and money while getting you better results.
Check out this post for the most common hormonal imbalances and symptoms in women, or take this free quiz to investigate further.
Once youve done a bit of research to become your own health advocate, seeking out a functional medicine doctor or naturopathic practitioner who specializes in hormone health to administer root cause testing can make a huge difference in helping you rebalance your hormones quickly and effectively.
The Best Supplements To Balance Female Hormones Naturally
Truly, I dont think I can emphasize enough how much more of an impact you can make if youre able to determine your unique nutrient deficiencies and hormonal imbalances and tailor a supplemental plan to your needs.
That being said, in general, these are the most common supplements I recommend to balance female hormones naturally.
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Engage In Regular Exercise
Physical activity strongly influences hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals (
Insulin is a hormone that allows cells to take up sugar from your bloodstream to use for energy. However, if you have a condition called insulin resistance, your cells may not effectively react to insulin. This condition is a risk factor for diabetes, obesity, and heart disease .
However, while some researchers still debate whether the improvements come from exercise itself or from losing weight or fat, evidence shows that regular exercise may improve insulin resistance independently of body weight or fat mass reduction .
Many types of physical activity have been found to help prevent insulin resistance, including high intensity interval training, strength training, and cardio .
Being physically active may also help boost levels of muscle-maintaining hormones that decline with age, such as testosterone, IGF-1, DHEA, and human growth hormone .
For people who cannot perform vigorous exercise, even regular walking may increase these hormone levels, potentially improving strength and quality of life .
Strength training, aerobics, walking, and other forms of exercise may modify hormone levels to reduce your risk of disease and prevent muscle mass decline as you age.
Vitamin K2 Metabolises Estrogen
Vitamin K2 is a curious vitamin. Research is still ongoing but we so far know that it provides a significant boost for vitamin D production, which, in turn, maintains bone and cardiovascular health.
When taken as a vitamin for hormone balance, however, vitamin K2 is the right solution if youre looking to decrease estrogen dominance.
Studies show that vitamin K2 binds to the estrogen and androgen-converting enzyme 17 beta-HSD, which modulates estrogen metabolism. When estrogen is properly metabolized, less of the hormone remains in the body.
Furthermore, the process inhibits the overproduction of estrogen, which not only lowers the effects of high estrogen in men and women, but is also a potent support in fighting estrogen-related breast cancer.
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