What ways can hormone imbalances manifest?
➡️ Menstrual cycles that are less than 21 days or more than 35 days
➡️ Heavy periods
➡️ Weight gain
➡️ Fatigue
➡️ Hot flashes and night sweats
➡️ PMS
➡️ Mood swings
➡️ Insomnia
➡️ Depression
➡️ Acne
➡️ Hair loss
➡️ Low libido
➡️ Infertility
Luckily, there are are some key nutrients that are essential for healthy hormone function and synthesis that work wonders in reducing mild symptoms of hormone imbalances.
We would definitely start with including more of these nutrients into your daily routines!
Vitamin D
Vitamin D is essential for healthy hormone function, mood, hormone synthesis, immunity, gut health, ovarian health and even blood sugar balance. It is estimated that between 67% and 85% of women with PCOS (Polysistic ovarian syndrome) struggle with inadequate vitamin D levels. To reach optimal levels, 1000 - 4,000 IU is recommended daily.
B-Vitamins
B-Vitamins are essential in times of stress when they are easily depleted, as well as if you are on the birth control pill, which can significantly deplete the body of B-vitamins. Not only can these help to ease PMS symptoms, but they can also provide an energy boost, improve cognition, reduce stress and support the production of essential hormones that help you feel calmer and relaxed, such as progesterone. This is a must have for your daily routine if you’re looking to support your overall hormone, mood and energy levels through the day.
Magnesium
Magnesium is one of the first minerals we would recommend to support healthy hormones, as it is essential for over 300 enzymatic reactions in the body. Low magnesium levels can contribute to cramping, low mood, nervous system dysregulation, migraines and other PMS symptoms. Depending on the severity of symptoms, we would suggest between 300 - 600mg of magnesium, daily.
Omega-3 Fatty Acids
Omega-3s are absolutely loaded with anti-inflammatory properties! These can help reduce a variety of symptoms, especially when they are related to inflammation in the body. It’s all too common to have an imbalanced omega-3 to omega-6 ratio, where most people need more omega-3’s in their diet.
Iodine
Iodine is too easily forgotten when it comes to hormone health, and can be a game changer for many! Iodine is essential for thyroid hormone production and thyroid hormones help to regulate other key reproductive hormones (fun fact - thyroid hormones have iodine receptors on them)! Iodine is also essential for estrogen metabolism and detoxification. Without enough iodine (approximately 150mcg per day), you can feel fatigued, experience PMS (breast tenderness is a key sign of iodine deficiency) and cognitive/mood struggles.
Myo-Inositol (Vitamin B9)
Myo-inositol was originally considered a B-Vitamin, and recent studies have found it to be a powerful treatment for PCOS due its ability to improve insulin resistance. On top of this, it has been studied to improve ovarian function and egg quality. Recent studies show that it can improve pregnancy rates by 20% and help to reduce chances of miscarriage.
Top Herbs for Healing Hormones
Sometimes the body might need a little bit of extra support depending on what particular hormonal struggles you are going through. Herbs can also be an amazing ally on your hormone healing journey.
Below are some of our top picks!
Adaptogens for Cortisol Reduction 🧘🏻♀️
Ashwagandha, which is available either in a complex or as a single herb can be a game changer for overall hormone health. It works by reducing levels of cortisol in the blood, which can be a massive hormone disruptor. The less you are able to stress, the healthier your hormones will be - and ashwagandha loves to promote a sense of calm and resilience in the body’s stress response.
Vitex for PMS & Progesterone 🍓
Black Cohosh for Menopause 🌚
One of our favourite supplements for alleviating menopausal symptoms is Femular Forte! This product specifically, is a clinical extract of Black Cohosh, which has been clinically proven to relieve a range of menopause symptoms, including hot flushes, night sweats, irritability, mild anxiety, sleeplessness, fatigue, and joint pain. Trials with this extract was found to reduce menopausal symptoms as early as 1 month, with significant relief shown at 3 months and continued improvement over 9 months.
Maca Powder - A Fertility Tonic 🌹
Maca is an adaptogenic root, originally cultivated in South America that benefits not only female fertility but also male fertility. Traditionally it is used as a fertility tonic to balance hormones, as well as to support progesterone production and relieve menopausal symptoms. Think of Maca as one of those herbs that can be used at all walks of life to support overall hormone and mood balance. We love adding this powder to a tea, morning oats or your favourite smoothie!
Anna’s Wild Yam Progesterone Cream 🌱
Anna’s Wild Yam Cream is a powerful remedy that can be used to relieve menstrual pain and reduce the occurrence of menopausal symptoms. Wild Yam is a phyto-sterol which has the ability to activate the bio-chemical lipid pathways used by numerous enzymes that lead to the production essential reproductive hormones. This can be a great alternative to a synthetic progesterone supplement, however we do recommend getting your hormone levels tested prior to using it!
Visit us in store to speak to one of our naturopaths or nutritionists to find the right supplements, health foods and herbal extracts for you.
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