The Problem With Deficiencies In B Vitamins
Deficiencies in B vitamins can affect different hormones and neurotransmitters and lead to negative symptoms. Inadequate levels of B vitamins can negatively impact your mood and can cause irritability. Deficiencies in these vitamins can also drain you of energy, negatively impact your metabolism, and reduce your tolerance to pain.
What They Do
Taking a supplement that includes the different B vitamins can help alleviate the symptoms of hormone imbalance. Inadequate amounts of these vitamins will affect your hormones. Taking a supplement that increases the amount of vitamin B in your body will help restore balance to your system.
Who They Help
Vitamin B deficiency can affect men and women of all different life stages. Supplementation can be particularly effective in helping balance the hormones in those who have experienced hormonal imbalance. Men and women experiencing andropause and menopause, or even women in pre-menopause, will see an improvement in their symptoms after taking these supplements.
Your mood will improve, energy levels will increase, and PMS symptoms may be alleviated. These vitamins can also help positively affect your metabolism by helping you lose weight.
Whats Better Than A Good Hair Day
You know that Good Hair Day feeling? You strut out of the house with confidence, knowing you can take on anything that the world throws at you. You are subtly elated for the whole day, knowing that your hair is on your side.
Now imagine your Good Hair Day on steroids and thats what its like to experience a Balanced Hormone Day. When your hormones are in equilibrium, you experience improved moods, better energy and glowing skin.
Here are 15 tips you can implement to right now to balance hormones naturally.
What To Look For When Purchasing Supplements And Herbs For Hormone Balance
With SO many supplements and herbs available to choose from, it can be difficult to pick a trustworthy brand that is actually worth the investment. While Ive linked some of my favorite trusted herbs and supplements I use and also recommend to clients in this post , here are a few general guidelines to follow when purchasing herbs and supplements for hormone balance:
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+ Third Party Tested the best way to ensure the quality of a supplement. While not required by law in the US, many companies do so in order to ensure a supplement is free of harmful levels of contaminants and doesnt contain any undeclared ingredients. Look for labels such as COA, NSF, USP, BSCG, or ConsumerLab
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+ Fillers such as gluten, soy or dairy that may provoke an inflammatory response
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+ Contain a safe and ideal level of vitamins and minerals
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+ Consider possible interactions
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Boycott Soy For Hormone Balance
Did you know that soy:
- Disrupts hormones by looking like estrogen to the body
- May cause inflammation and leaky gut by inhibiting trypsin, a protein-digesting enzyme
- Is most likely genetically modified
Soy milk, soy meat, soy protein, soy-based cereal all these foods touted as healthy wreak havoc on the body. The Weston A. Price foundation has also collected and summarized a list of studies showing the toxic effects of soy consumption on hormone balance and general health.
Fermented soy, such as miso and tempeh, have the detrimental effects reduced, but I believe these should be only eaten in strict moderation. If you are currently trying to balance hormones, I strongly recommend avoiding even fermented soy.
Foods To Avoid For Hormonal Acne
- Cow’s Milk: Lee says that cows milk can lead to increased breakouts. “We believe this is due to the elevated hormones in milk, and hormone fluctuations can increase acne breakouts,” she says.
- High-Glycemic Index Foods: Things like pasta, white bread, and sugar-loaded drinks may trigger hormonal acne. Swap with healthy alternatives like quinoa, barley, and flavored water.
- Fast Food: No surprise herefast food is typically loaded with unhealthy oils and processed ingredients that don’t do acne any favors.
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Lifestyle Changes To Balance Hormones
#1 Change your diet
Changing your diet is the easiest way to increase progesterone naturally. If you understand what foods you should eat and what you should avoid, you have better chances to increase progesterone production.
Food products do not usually contain progesterone.
However, some people believe that certain foods may help the body increase its production of progesterone or balance estrogen levels:
- Beans
- Whole grains
- Magnesium-rich foods
You can take supplements, use magnesium spray or magnesium baths salts. But you can also add more magnesium-rich foods to your diet.
The first one I have in mind is dark chocolate. You can get 64 milligrams within a single 1oz serving.
Make sure its real dark chocolate and not something with needlessly added sugar or other sweeteners.
It also provides you with a nice dose of antioxidants to help you fight off disease. Nuts , avocados and legumes, are particularly good sources of magnesium.
Vitamin B6 foods
Vitamin B6 also plays a role in keeping the bodys hormone balance. Good examples of vitamin b6-rich foods are milk, eggs, and fish, but if you follow the endometriosis diet you should skip those.
Instead, try crunching carrots as a snack instead of something high in sugar and calories. You get as much as you would from drinking a glass of milk no matter how you prepare them. Other suggestions are bananas.
Zinc-rich foods
#2 Reduce Stress Levels
#3 Move your Body
#4 Get Enough Sleep
The Importance Of Vitamin D
Without it proper levels of Vitamin D, women are at risk of a wide range of serious health issues, including:
- Brittle bones: Many women with Vitamin D deficiency are at an increased risk of osteoporosis and fractures due to weak or brittle bones.
- Estrogen imbalance: Vitamin D deficiency may lead to lowered estrogen levels, which can cause depression, hot flashes, mood swings and more.
- Impaired immune system: Vitamin D deficiency may lead to an impaired immune system, putting women at an increased risk of infection and illness.
- Insulin resistance: Women with untreated Vitamin D deficiency may develop insulin resistance, which can reduce her ability to properly process blood sugar.
- Pituitary imbalance: Women with Vitamin D deficiency may experience abnormal pituitary cell growth and tumors.
- Additional health conditions: Untreated Vitamin D deficiency may lead to the development of more serious health conditions, including cancer, heart disease, Multiple Sclerosis and more.
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How Do You Know If You Have Hormonal Imbalance
Ive lived my life with chronic fatigue, mood swings, depression due to endometriosis, and also with huge and regular crashes in energy all day every day.
Our hormone health is really important.
The signs of hormonal imbalance:
- PMS mood changes and irritability, sadness, or anger
- Hormonal migraines or headaches
- Hair thinning or loss
- Depression and anxiety
Lets Understand Estrogen Dominance First
It can happen due to two main reasons:
Reason #1: You have insufficient progesterone to oppose estradiol, the aggressive estrogen that has been connected to the growth of pathogenic cells like in the case of fibroids, cancers, and endometrial tissue.
Reason #2: The way your body is breaking down estrogens to the various estrogenic metabolites, is not favorable to you. I call them the dirty estrogens.
Due to a poor liver function, inappropriate diet, nutritional deficiencies, gut issues, chronic constipation, and use of conventional skincare and cleaning products, your body is receiving and/or creating too much of the antagonistic or dirty estrogen metabolites that cause harm.
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Liver: The #1 Superfood To Balance Hormones
Gram for gram, liver is the most nutrient-dense food on the planet. Due to its unique nutritional profile, liver easily deserves the title, Ideal Superfood to Balance Hormones.
Most importantly, liver provides the highest source of vitamin A, one of the most valuable vitamins to balance hormones. Vitamin A not only improves thyroid function, it improves liver health so we can synthesize and detox hormones well.
Contrary to popular belief, we cannot obtain vitamin A from vegetables , including carrots and sweet potatoes. The beta carotene in veggies must first be converted to vitamin A in the body and this conversion is so poor it is virtually insignificant. Hormonal imbalance further compromises your ability to convert the carotene into useable vitamin A.
Optimally, enjoy 2-4 servings of pastured liver each week. If you abhor the taste of liver, I recommend taking these grassfed desiccated liver capsules daily. 2-6 capsules per day is recommended.
Cultivie Rhythm & Sync
This natural hormone supplements are designed to correct and improve hormone imbalances that affect many women.
They can ease PMS discomfort and are geared for both women who have reached menopause and those who have not. They support the health of women in all age categories and can improve their skin, energy levels, and overall mood.
These supplements are vegan friendly and are certified to be all organic. The modern design of the bottle is sure to catch the eye of all who look at it. It is formulated by doctors to provide support for women suffering from hormonal imbalances.
PROS
- Supports women of all ages
- Can help relief the pain
- All natural ingredients
- Not FDA approved for NSF certified
- No money back guarantee
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The Following Are The Most Important Vitamins And Minerals For Hormone Balance B Vitamins
Vitamins B6, B12, and folate are essential in the detoxifications processes in the body.
The body accumulates alot of byproducts during metabolism that needs to be cleared otherwise toxins start making one sick. Vitamins B6, folate, and B12 support the methylation pathway that helps the liver to clear excess estrogen from the liver.
When excess estrogen accumulates it can lead to estrogen dominance leading to all the bad symptoms such as mood swings, hot flashes, and even cancer.
Additionally, vitamin B6 also helps to regulate and restore the balance between progesterone and estrogen, reducing estrogen dominance.
Vitamin B 6 studies have found also helps to regulate blood sugar and insulin sensitivity.
And in the study, participants who were women suffering from gestational diabetes experienced a reduction in their blood sugar.
Vitamin B6 and the other B vitamins are also crucial for neurotransmitter production and regulation to support your mood and reduce depressive or anxious moods.
If you suffer from hormonal imbalance and experience PMS, I recommendNatures Way PMS with Vitamin B6 and Other B-Vitamins.
With B6 however, be careful not to take more than 100mg a day as overdosing can cause unpleasant side effects.
Sometimes deficiency in vitamin B 12 is caused by a low thyroid hormone level that can affect the production and synthesis of B12.
And B12 and vitamin one are important in neurologic function and hormonal health.
Top Supplements For Hormones Faq:
What supplements are good for hormonal imbalance?Most hormonal imbalances are linked to deficiencies in several key nutrients, so I recommend everyone take Magnesium, B complex vitamins, Omega 3 fatty acids, and probiotics to make sure your body has the building blocks it needs to work its best. Beyond these, several adaptogens and herbal supplements like DIM, Vitex, Black Cohosh, Maca, Hops, Ashwagandha, and Rhodiola are powerful aids to promote happy hormones.
How do you know if you have hormone imbalance?Hormone imbalances is a wide term that can mean a lot of different things. While period issues, severe PMS, migraines, hot flashes, lagging libido, and other similar issues are what most of us recognize as hormone problems, it really goes much further. Lack of energy, brain fog, sleep problems, digestive distress, stubborn weight, and skin issues are also all tied to your hormones.
What are the best supplements for women?Every woman is unique, and theres not a one-size-fits-all pill I can recommend. A couple that I believe EVERY woman needs are Magnesium, B complex vitamins, Omega 3 fatty acids, and Probiotics. But if you have specific hormone concerns, DIM, Vitex, Black Cohosh, Maca, Hops, Ashwagandha, and Rhodiola can all be helpful aids to get you feeling your best.
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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.
Can Turmeric Help Balance Hormones
Turmeric has anti-inflammatory and liver-protective properties that can be beneficial if youre struggling with hormonal imbalance. In addition, some research indicates that turmeric can help improve insulin resistance. This can be particularly helpful for PCOS, weight loss, acne and other hormonal imbalance symptoms that are linked to insulin resistance.
You can learn more about turmeric and get my simple turmeric milk recipe in this article on using turmeric for hormonal imbalance.
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Tips To Balance Hormones Naturally
In addition to taking supplements that promote hormonal balance, theres a number of other lifestyle changes you can do to balance hormones naturally. Some of these include:
- Incorporate a hormone balanced diet that contains foods which are rich in nutrition, proteins, fiber, and other healthy fats. If youre suffering from a specific hormone imbalance, e.g. low estrogen, you can start eating foods that boost estrogen production.
- Drink green tea, , as it contains antioxidants and metabolism-boosting ingredients that are associated with several health benefits.
- Exercise regularly to boost your serotonin, estrogen, and testosterone levels and increase your memory, mood, sex drive, and general health.
- Cut down on sugar and refined fats, as studies suggest they are linked to insulin resistance. This way you can avoid obesity, diabetes, and other types of diseases.
- Use essential oils that can positively affect your hormone balance. Some hormone balance essential oils include clary sage, Ylang Ylang, thyme, and rosemary.
Superfood Powder For Natural Hormone Support
Top Choice:Green Juice Powder from Organifi.
How to use: take as instructed on package.
This powder contains some of the most nutrient-dense, anti-inflammatory foods that are available on the market.
And unlike many green powders, this one is actually tasty! So tasty that you can drink it in a glass of plain water and not have to hold your nose.
Now, lets look at the major ingredients in this green powder so that you know exactly why its on this list.
Aside from the above ingredients, this powder also has lemon, mint, monk fruit and coconut water which help to give it a pleasant taste .
Ready to incorporate this powder into your daily routine? Then get yours here from Amazon.
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Top 5 Supplements For Hormone Balance
One of the simplest ways to regulate your hormones from the comfort of your own home is through supplementation. Adding natural supplements to your daily routine can positively impact your hormones and help restore balance in those who suffer from hormone deficiencies. At Pellecome LLC in Randolph, NJ, we have specially formulated some different hormone-balancing supplements, including the top 5 supplements for hormone balance.
Vitamin D Deficiency Treatment For Women In Arizona
The best and most available of obtaining vitamin D for your body is through sun exposure. But time and again we are told to avoid the sun due to cancer concerns. And while certain supplements and few vitamin-D fortified foods exist, they are often not enough to give you the amount of vitamin D your body needs every day.
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Whats The Best Hormone Balance Supplement For Women
The raspberry leaf is widely used by women due its health benefits.
Its mainly used for its uterine therapeutic effects, but it also helps women by increasing fertility, preventing miscarriage, decreasing heavy menstrual flow, easing pregnancy nausea, and relieving menstrual cramps.
Due to its healing powers, tablets of raspberry leaf have also become available.
What Are The Best Vitamins To Take For Hormonal Imbalance
Vitamin C and vitamin B6 are the most effective vitamins for hormonal imbalance. Vitamin C helps regulate many hormones, thus adjusting estrogen deficiency, reducing adrenaline levels, and controlling inflammation. Vitamin B6 helps with energy production in the body by producing the serotonin and norepinephrine hormones.
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Recommended B Complex Supplement
For some people, especially when depleted, its hard to get all the needed B vitamins from food.
This is when a supplement can become very helpful in your healing journey.
The Wellena B Maximus is a complete B complex formulated with key B vitamins in their metabolically active form.
The active form of this B vitamins allows the body to use them readily without having to convert them, especially for those with MTHFR genetic defect .
I dont take many supplements but B Maximus is part of my daily protocol.
Additional ingredients: TMG and choline were also added to support methylation.
Made with non-GMO ingredients. Free of gluten, dairy, soy, yeast, sugar, and colors.
Practical tip: Take vitamin Bs in the morning as they can be stimulating and keep you awake if taken at night.
Ive learned it the hard way.
To learn more about how to balance your hormones with supplements , you can download our FREE Supplement Guide here.
Essential Vitamins And Supplements To Help Remedy Hormonal Imbalance
Fluctuations and imbalances of hormones affect every aspect of a womans life. Hormonal imbalances may contribute to an increase of mood swings, irritability, weight gain, appetite, and difficulty sleeping. Additionally, these hormonal irregularities can seriously impact our personal and professional lives, resulting in decreased motivation, low energy levels, and serious mental-health issues. But as harmful as these effects may appear, treating hormonal imbalances is a lot less scary and fairly easy to incorporate into daily routines. Small changes like switching to a healthier diet and increasing your intake of vitamins can help stabilize uneven hormone levels and even help lower the risk of hormonal fluctuation.
OB/GYN Associates of Alabama provides a list of essential vitamins that are proven to combat hormonal imbalance, in addition to a healthy, regular diet. While these supplements are intended to facilitate a balance of hormones, the OB/GYN Associates of Alabama suggest pairing these vitamins along with a consistent diet, and not as supplements for meals.
Here are 7 crucial nutrients researchers recommend to help regulate your hormone levels:
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