Vitamins and Minerals That Can Help Support Hormone Balance
In addition to dietary and lifestyle changes, there are certain vitamins and minerals that are particularly important to help support hormonal balance. Many women have gaps in their diet and may struggle to meet their nutritional needs, which is where supplements can help.
Keep in mind that supplement recommendations should be discussed with your doctor and dietitian, as needs can vary based on symptoms, medical history, dietary intake, medication use, and more.
1. Magnesium*
Recommended intake: 420 mg/day
Roughly two-thirds of adults don’t consume enough magnesium, a mineral that plays a vital role in the regulation and secretion of hormones that serve a wide range of functions:
- Stress response. Research finds that magnesium may influence susceptibility to stress, while stress may, in turn, affect levels of magnesium in the body. It is believed magnesium may subsequently help support healthy cortisol levels.
- Insulin sensitivity. A similar bi-directional relationship has been researched between insulin sensitivity and magnesium deficiency, which may impact the release of insulin.
- Thyroid function. Magnesium assists in the balanced secretion of thyroid hormones and also plays a key role in the secretion of the active form of thyroid hormone triiodothyronine (T3).
- Bone health. Magnesium influences hormones that regulate bone composition, including parathyroid hormone and calcitonin, which help maintain healthy calcium levels.
2. B vitamins*
The B vitamins comprise a group of essential nutrients that play pivotal roles in various bodily functions, with two being of particular interest in hormone health.
Vitamin B5 (pantothenic acid)*: Helps promote energy production through its role in the metabolism of carbohydrates, fat, and protein and is essential for hormone production.
Recommended intake: 5 mg/day
Vitamin B6 (pyridoxine)*: Is key to hormone metabolism and the synthesis of neurotransmitters, which are chemical messengers that facilitate communication between cells.
Recommended intake: 1.6 mg
3. Vitamin D*
Recommended intake: 20 mcg (800 IU)/day
Ninety-four percent of Americans aren’t consuming vitamin D — which is itself considered a hormone — in recommended amounts from food and beverages. That can be problematic, since it aids in a variety of processes:
Vitamin D3, known also as cholecalciferol, is the preferred form of the micronutrient which, evidence suggests, increases blood levels of vitamin D more effectively and maintains these higher levels longer than vitamin D2 does.
4. Zinc*
Recommended intake: 11 mg/day
Zinc is a mineral that serves as a structural component of sex hormone receptors. And, given that it also acts like an antioxidant in the body, zinc may help protect sperm and eggs against damage from free radicals.
5. Iodine
Recommended intake: 150 mcg/day
Iodine plays a crucial role in the production of thyroid hormones, which regulate essential biochemical processes in the body such as protein synthesis, enzyme function, and metabolism. A deficiency in iodine can lead to hormonal imbalances and symptoms like fatigue, weight gain, and cold sensitivity.
While iodine deficiency is now rare in North America due to a diverse food supply and iodized salt, individuals who do not use iodized salt or follow a strict vegan diet may need to consider iodine-fortified foods or supplements.
6. Chromium
Recommended intake: 35 mcg/day
Chromium may support insulin sensitivity, helping to stabilize glucose spikes and address hormonal imbalances. Studies have explored the use of chromium supplements to support healthy glycemic levels in individuals with certain hormonal imbalances.
Various forms of chromium supplements are available, such as chromium picolinate, chromium nicotinate, chromium polynicotinate, chromium chloride, and chromium histidinate.
Herbs That Can Help Support Hormone Balance
Herbal supplements can be beneficial for supporting hormone balance, particularly when not obtained through the diet. It’s important to approach herbal solutions with caution and consult a healthcare professional for guidance on safety and potential interactions.
7. Ashwagandha
Ashwagandha is an adaptogenic herb that may help the body manage stress by lowering cortisol levels. Research suggests a daily intake of 250 to 500 mg of ashwagandha for at least one month may be beneficial.
8. Chasteberry (Vitex)
Chasteberry, also known as Vitex agnus-castus, is believed to help maintain hormone balance through its mechanisms of action. Click here for more information on its benefits and recommended amounts.
9. Rhodiola
Rhodiola rosea is an adaptogenic herb known for its potential to help the body manage stress-related fatigue. A typical recommended serving for stress and hormonal support is 200 to 600 mg of standardized extract per day.
10. Black Cohosh Root
Black cohosh root may help alleviate menopause symptoms such as night sweats, hot flashes, vaginal dryness, irritability, and sleep disturbances. It is known for its phytoestrogenic properties and positive impact on hormonal health.
11. Nigella Seeds
Research suggests that black seed oil from the Nigella sativa plant may support hormonal balance by affecting blood glucose metabolism, cholesterol levels, and various hormone levels. More research is needed to determine the recommended amount for human consumption.
12. Mulberry Leaf Extract
Mulberry leaf extract has been shown to support cardiovascular health and blood sugar metabolism, which can help balance hormones by regulating blood glucose levels. It reduces sugar breakdown in the gut, leading to fewer glucose spikes.
13. Licorice Root
Licorice root is being studied for its potential effects on adrenal function and cortisol metabolism, as well as its estrogenic activity. It may help manage symptoms associated with menopause like hot flashes, vaginal dryness, and mood changes. Careful consideration and consultation with a healthcare professional are important due to potential effects on blood pressure.
Other Hormone Balance Supplements
14. Omega-3 Fatty Acids
Probiotics*
Probiotics are beneficial microorganisms found in the gut that can have an impact on hormone health in various ways:
- Supporting a balanced gut microbiome, which can influence hormone health and metabolism.
- Aiding in digestion and addressing inflammation, potentially easing symptoms associated with hormonal imbalances.
Lactobacillus crispatus and Lactobacillus rhamnosus have shown support for vaginal health, while Bifidobacterium longum 1714 may aid in a better stress response.
15. Omega-3s*
Omega-3 fatty acids possess anti-inflammatory properties that could help combat inflammation linked to hormonal imbalances within the body.
The recommended daily intake of omega-3 fatty acids is around 1.1 g/day. This can be achieved through fish or krill oil supplements or by consuming fatty fish like salmon, mackerel, or sardines.
Conclusion
While supplements can support hormonal balance in women, it’s crucial to view them as part of a holistic health plan. Prioritizing lifestyle factors such as stress management, regular exercise, nutritious diet, and sufficient sleep can form a solid foundation for hormonal well-being.
Ultimately, a comprehensive approach that incorporates all these elements will empower you to achieve and sustain hormonal balance safely and effectively. Remember, consulting with a healthcare professional before starting any new supplement regimen is always advisable.