If you are looking for the best supplements to balance hormones, you are in the right place.
Hormone balance is essential for overall health, well-being and optimal energy levels. Hormones play a crucial role in regulating bodily functions such as metabolism, growth, and reproduction. However, hormonal imbalances can occur due to a variety of factors, including stress, poor diet, and certain health conditions.
One way to support hormone balance is through the use of supplements. There are a variety of hormone balance supplements available on the market, each with its own unique set of benefits.
Progesterone and estrogen are two hormones that play a crucial role in regulating the menstrual cycle and pregnancy. Supplements containing natural progesterone can help to support progesterone levels in the body, while supplements containing phytoestrogens can help to support estrogen levels.
Best Supplements to Balance Hormones For Women
What is hormonal imbalance in women?
Hormonal imbalance in women refers to an imbalance of hormones in the female body, which can lead to a variety of symptoms.
Common causes of hormonal imbalances in women include:
- Menopause
- Polycystic Ovarian Syndrome (PCOS)
- Thyroid disorders
- Stress
Symptoms of hormone imbalance
Symptoms of hormone imbalances can vary depending on the specific hormones that are out of balance.
Some common symptoms of hormone imbalances in women include:
- Irregular period/menstrual cycles : Hormonal imbalances can cause your menstrual cycle to be irregular, heavy or light, or to stop altogether.
- Hot flashes and night sweats: These are common symptoms of hormonal imbalances during menopause.
- Mood swings: Hormonal imbalances can cause mood swings, irritability, anxiety, and depression.
- Weight gain: Hormonal imbalances can cause weight gain, particularly in the abdominal area and make it more difficult to achieve your weight loss goals.
- Acne: Hormonal imbalances can cause acne, particularly in women with polycystic ovary syndrome (PCOS).
- Decreased sex drive: Hormonal imbalances can cause a decrease in sex drive and libido.
- Fatigue: Hormonal imbalances can cause fatigue and lack of energy.
- Hair loss or thinning: Hormonal imbalances can cause hair loss or thinning, particularly in women with polycystic ovary syndrome (PCOS).
- Insomnia: Hormonal imbalances can cause insomnia, difficulty falling asleep or staying asleep.
In some cases, hormonal imbalances can also increase the risk of certain health conditions such as osteoporosis and heart disease.
What lifestyle factors are required for healthy hormone balance?
Conventional therapy for resolving hormonal imbalances often involves placing women on hormone replacement therapy to help regulate estrogen, progesterone, and testosterone levels.
However, this is often a band-aid solution and doesn’t fully resolve the underlying imbalance or symptoms.
There are several lifestyle factors that can help maintain healthy hormone levels:
- Diet: Eating a diet that is rich in fruits, vegetables, whole grains, and lean protein can help to provide the body with the nutrients it needs to support healthy hormone production. Avoiding ultra-processed foods, added sugars, and saturated fats can also help to reduce inflammation and promote hormone balance.
- Exercise: Regular physical activity can help to reduce stress and support healthy hormone levels.
- Sleep: Getting enough quality sleep is essential for maintaining healthy hormone levels. Lack of sleep can disrupt the balance of hormones and lead to a variety of health problems.
- Stress management: High levels of stress can disrupt the balance of hormones and lead to a variety of health problems. Practicing stress-reducing techniques such as yoga, meditation, and deep breathing can help to maintain healthy hormone levels.
- Maintaining a healthy weight: Being overweight or obese can disrupt the balance of hormones and increase the risk of health problems. Eating a healthy diet and getting regular exercise can help to maintain a healthy weight.
- Avoiding environmental toxins: Exposure to certain chemicals, pesticides, and pollutants can disrupt the balance of hormones and increase the risk of health problems.
How do supplements help balance hormones?
Supplements can help balance hormones by providing the body with essential nutrients that may be lacking in the diet. These nutrients can help support the normal functioning of the endocrine system. The endocrine system is responsible for the production and regulation of hormones in the body.
Hormone Friendly Diet
Before we dive into the to the best supplements to balance hormones, let’s quickly talk about your diet.
The food you eat on a daily basis has the biggest impact on your health, including your hormonal health. Before you go out buying supplements, make sure to improve your diet first. You cannot cover up a bad diet and way of eating by supplementing.
The best way to know if you are eating a hormone friendly diet is to focus on high fiber carbohydrates, plant-based proteins and healthy fats.
For more information, make sure to read this blog post: The Best Macros for Weight Loss Female: Healthy Fat Loss.
The 9 best supplements to balance hormones
It is important to note that supplements should not be used as a substitute for a healthy diet and lifestyle. It is also important to consult with a healthcare professional to check if any of these supplements are safe for you to take, as well as to determine the right dosage.
That being said, here are the top 9 supplements that may help to balance hormones in women:
B Vitamins
B vitamins are important for hormone health because they play a key role in the metabolism of hormones. They are essential for the proper functioning of the nervous system, which is responsible for the regulation of hormone production and release. The vitamin B group also help to convert food into energy, which is necessary for the production of hormones.
B vitamins also play a role in the health of the adrenal glands, which are responsible for the production of stress hormones such as cortisol. B vitamins can help to reduce stress and support healthy adrenal function.
Vitamin B6 in particular is involved in the metabolism of estrogen and progesterone. It is also involved in the formation of neurotransmitters, which can affect mood and emotional well-being.
Additionally, Vitamin B 12 is important for the proper functioning of the nervous system and is necessary for the production of red blood cells, which can help to prevent anemia and fatigue.
It’s important to note that taking high doses of individual B vitamins can have negative effects, so it’s best to take a B-complex supplement that will provide you with a balance of all the B vitamins.
My favorite supplement: Liposomal Vitamin B12 + B6
Magnesium
Magnesium is essential for hormone creation, contributes to cortisol regulation, balancing thyroid hormones, and sleep.
It is involved in the activity of enzymes that are necessary for the synthesis of hormones, including estrogen and progesterone. Magnesium is also important for the nervous system, which is responsible for the regulation of hormone production and release. It helps to reduce stress and anxiety which have been shown to disrupt hormone balance.
Magnesium also plays a role in the health of the adrenal glands. These are responsible for the production of stress hormones such as cortisol. It can also reduce stress and support healthy adrenal function, helps regulate blood sugar levels and helps promote healthy sleep.
Magnesium is found in many whole foods including leafy greens, nuts, seeds, and whole grains.
But, due to modern food processing and farming, many people do not get enough magnesium in their diet. And magnesium supplementation is usually always beneficial for women.
This is my favorite Magnesium supplement that also helps me fall asleep quicker and wake up feeling refreshed: Magnesi-Om
Vitamin D
Vitamin D, particularly vitamin D3, is actually a hormone. This vitamin helps support the health of your brain, immune system, and nervous system. Vitamin D3 also helps regulate insulin levels and stabilizes blood sugar levels.
It is a fat-soluble vitamin that acts as a pro-hormone and influences the production, metabolism and function of various hormones including estrogen, testosterone, insulin, and thyroid hormones.
Vitamin D receptors are found in various hormone-sensitive tissues such as the pituitary gland, thyroid gland, ovaries, and testes, indicating that vitamin D plays a crucial role in regulating hormone production and function in these organs.
Vitamin D also helps regulate blood sugar levels, which is important for preventing hormonal imbalances related to diabetes.
It also plays a role in the health of the immune system and maintaining healthy levels of calcium and phosphorus in the blood.
Deficiencies in vitamin D can negatively impact your muscles and bone health. Around 35% of adults in the United States have vitamin D deficiency.
It’s important to note that Vitamin D can be synthesized by the body when the skin is exposed to sunlight. However, many people can’t rely on getting enough vitamin D from the sun alone. Whether it’s due to lack of sun exposure or certain health conditions that can affect the body’s ability to naturally produce vitamin D, vitamin D supplementation may still be necessary.
My favorite Vitamin D3: Vitamin D3 + K2 + CoQ10
Omega-3 fatty acids
Omega-3 fatty acids, particularly EPA and DHA, can play a role in hormone health. They are important for maintaining the overall health of the body and can have a positive impact on hormone levels.
Omega-3 fatty acids have anti-inflammatory properties, which helps reduce inflammation in the body. In turn, this helps prevent hormonal imbalances caused by infection or inflammation.
Omega-3’s also play a role in the health of the nervous system, which is responsible for the regulation of hormone production and release. They can help to reduce stress and anxiety.
Omega-3 fatty acids are found in fish, such as salmon, mackerel, and sardines, as well as in flaxseed, chia seed and walnuts.
My favorite Omega-3: Ultimate Omega
Chromium
Chromium is a trace mineral that plays a role in hormonal balance. It is important for the regulation of hormones, including insulin, which is a hormone that regulates blood sugar levels.
Chromium helps regulate the activity of enzymes that are necessary for the metabolism of glucose, which is important for maintaining healthy blood sugar levels and can help to prevent hormonal imbalances related to diabetes like insulin resistance.
It is found in small amounts in a variety of foods including broccoli, potatoes, and whole grains.
Probiotic supplement
Probiotics are beneficial microorganisms that help support gut health, which in turn can support overall health and well-being.
Probiotic supplements can help balance hormones by impacting the gut-brain axis. This is a bidirectional communication pathway between the gut and the brain.
Also there is a specific community of gut flora called ‘estrobolome’ which produces an enzyme that supports the metabolizing of estrogen. In turn, this is essential for conception.
Probiotics can help to support hormone balance by:
- Regulating the immune system: Probiotics can help to reduce inflammation in the gut, which can help to prevent hormonal imbalances caused by infection or inflammation.
- Improving digestion: Probiotics can help to improve the digestion and absorption of nutrients, which can help to support hormone balance.
- Regulating the gut-brain axis: Probiotics can help to regulate the gut-brain axis, which can help to regulate hormone production and release.
- Reducing stress and anxiety: Probiotics can help to reduce stress and anxiety, which can help to prevent hormonal imbalances caused by stress.
- Supporting the production of neurotransmitters: Probiotics can help to support the production of neurotransmitters such as serotonin, which can help to regulate mood and can affect hormones levels.
My favorite probiotic made specifically for women: Nordic Flora Probiotic Women’s Balance
Adaptogenic herbs
Adaptogenic herbs are a group of herbal supplements that help support the body’s ability to adapt to stress and maintain balance.
These herbs can help to support hormone balance by:
- Reducing stress and anxiety: Adaptogenic herbs can help to reduce stress and anxiety, which can help to prevent hormonal imbalances caused by stress.
- Regulating the HPA (hypothalamic-pituitary-adrenal) axis: Adaptogenic herbs can help to regulate the HPA axis, which is responsible for regulating the body’s response to stress and can affect hormone levels
- Supporting the immune system: Adaptogenic herbs can help to support the immune system, which can help to prevent hormonal imbalances caused by infection or inflammation
- Regulating blood sugar levels: Adaptogenic herbs can help to regulate blood sugar levels, which is important for preventing hormonal imbalances related to diabetes.
Some examples of adaptogenic herbs that can help to support hormone balance include:
- Ashwagandha
- Rhodiola rosea
- Holy basil
- Maca
My favorite adaptogenic supplements: SuperYou
Black Cohosh
This popular herb has been shown to be beneficial in menopausal women. It has been shown to reduce symptoms including hot flashes, night sweats, and improvement in sleep quality.
However, this study showed these benefits when black cohosh was used in a complex form. The complex included dong quai, milk thistle, red clover, American ginseng and chaste-tree berry.
Cruciferous vegetables
Cruciferous vegetables, such as broccoli, cauliflower, kale, and Brussels sprouts, are beneficial for hormone balance and are loaded with vitamin c.
These vegetables contain compounds called glucosinolates, which can help to support hormone balance by:
- Supporting detoxification: Cruciferous vegetables can help to support the body’s detoxification process, which can help to remove harmful toxins and hormones from the body.
- Regulating estrogen levels: Cruciferous vegetables contain compounds that can help to regulate estrogen levels in the body, which can help to prevent hormonal imbalances caused by excess estrogen.
- Supporting the immune system: Cruciferous vegetables contain compounds that can help to support the immune system, which can help to prevent hormonal imbalances caused by infection or inflammation.
- Regulating blood sugar levels: Cruciferous vegetables can help to regulate blood sugar levels, which is important for preventing hormonal imbalances related to diabetes.
- Regulating the HPA (hypothalamic-pituitary-adrenal) axis: Cruciferous vegetables can help to regulate the HPA axis, which is responsible for regulating the body’s response to stress and can affect hormone levels.
When it comes to this category, I definitely recommend doing your best getting it from whole foods rather than supplement form.
Bottom line
If you think you are experiencing hormone imbalance, make sure to reach out to your doctor.
Even though hormone fluctuations are a normal part of a woman’s cycle, do not ignore your symptoms. Supplements are a great addition to your daily routine, but should not be the sole method of balancing your hormones. For best results, make sure to eat a balanced diet, exercise, and take care of your mental health. And remember do not take any supplements without speaking to your doctor first.
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